From Sandy VanStratt on the topic of protein:
According to the Food and Drug Administation guidelines, RDA for protein fits in the following formula:
You need .8 grams of protein per 2.2 pounds of your "ideal weight".
Just thought that you might be interested in one of my favorite websites, www.healthatoz.com . On that site, you can find your BMI (body mass index), and take a test to help determine your physical fitness. Additionally, this site gives you a nice analysis of your personal wellbeing based on the answers to questions given. I just love it and find it very, very easy to use.
You asked where I get my protein...well, I try the best I can to get it from eating good foods. Tuna, black beans, almonds...just to name a few. I'm not one to drink protein shakes. I like to eat toooo much!
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Nothing like the crisp, juicy crunch of a sweet apple!
Stretch - stretch - strengthen that core!
Beechwood Church of Holland, MI, presents the series "Soulful Study of Women's Health", facilitated by Rev. Dawn Vagle, Wholeness Pastor. All women are welcome and encouraged to participate!
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Michigan apples!
Nothing like the crisp, juicy crunch of a sweet apple!
Soulful Study Health Links
- 5 Reasons You May Be Gaining Weight
- Beechwood Church
- The Menopause Cookbook
- What is HGH?
- Scientific Definitions Clearly Stated
- Calculate your "real" age!
- What's My Perfect Weight?
- Diet Channel
- A "Bounty" of Health
- Women's Health on Web MD
- Healthy Women
- Check this out!
- Health - A to Z
- Low Carb Recipes
- Counting Calories
- American Heart Association
- Bone Up On Your Health
Great Breakfast Ideas
Here are two breakfast menus that I like: - Berna Welling
Weight Control Quaker Oatmeal made with 6 oz. skim milk and a few walnuts crumbled into it
1 Morning Star veggie "sausage" pattie
About 300 cal. 21 gm protein
3/4 cup Kashi Go Lean High Protein & High Fiber Cereal with 1/2 cup skim milk
1 Morning Star veggie "sausage" pattie
235 cal. 23 gm protein
Both are very filling and last you all morning!
Weight Control Quaker Oatmeal made with 6 oz. skim milk and a few walnuts crumbled into it
1 Morning Star veggie "sausage" pattie
About 300 cal. 21 gm protein
3/4 cup Kashi Go Lean High Protein & High Fiber Cereal with 1/2 cup skim milk
1 Morning Star veggie "sausage" pattie
235 cal. 23 gm protein
Both are very filling and last you all morning!
Feedback
I found that my Nutrilite vitamins dissolved much more quickly in a glass of water, than any other vitamins I have in my cupboard. The Costco ones took the longest. "Double X" (Nutrilite) disappeared into the water in less than a minute. - SD
Pilates Papparazzi!
Stretch - stretch - strengthen that core!
Relating
Discussion questions:
Where do you meet your friends?
How do you stay in touch?
Do you have childhood friends?
How do you nurture your friendship?
Do you have too many friends?
Do you expect your friends to encourage you?
Or do you prefer to encourage them?
Do you pray for your friends?
Do you just have e-mail friends?
What do you do with a difficult friendship that draws too much?
How do you balance your friends and your family?
How do you balance your marriage with your friends?
How do you set priorities?
How do you balance emotional support?
How do you stay in touch?
Do you have childhood friends?
How do you nurture your friendship?
Do you have too many friends?
Do you expect your friends to encourage you?
Or do you prefer to encourage them?
Do you pray for your friends?
Do you just have e-mail friends?
What do you do with a difficult friendship that draws too much?
How do you balance your friends and your family?
How do you balance your marriage with your friends?
How do you set priorities?
How do you balance emotional support?
Scripture for memory - Philippians 4: 4-8
Rejoice in the Lord always; again I will say, Rejoice. Let your gentleness be known to everyone. The Lord is near. Do not worry about anything, but in everything by prayer and supplication with Thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understand, will guard your hearts and your minds in Christ Jesus. Finally, beloved, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is pleasing, whatever is commendable, if there is any excellence and if there is anything worthy of praise, think about these things.
Notes from Feb. 17th SSWH
Boundaries
No Boundaries
• We do for others what they can and should do for themselves.
• We demand that others conform to our way of thinking
• We consistently try to argue others out of their opinions or feelings
• We take responsibility for the feelings or decisions of others
• We try to control the behavior or responses of others (even when it is for their own good!)
Healthy Behaviors
➢ Agree to disagree and then move on
➢ Clearly communicate our own position while allowing others to do the same
➢ Take responsibility for our own ideas and decisions
➢ Welcome how others differ from us, seeking to learn from them
➢ Say no and set limit when appropriate
➢ Take care of our own needs whenever possible, without coercing others to take care of us
From: Herrington, Creech, & Taylor. The Leader’s Journey San Francisco, CA: Jossey Bass, 2003 Pages. 72-75
Ways to increase anxiety:
· All-or-nothing thinking: You see things in black-and-white categories. (If your performance falls short of perfect, you are a failure)
· Overgeneralization: You see a single, negative event as a never-ending pattern of defeat.
· Mental filter: You pick out a single negative detail and dwell on it exclusively, so that your vision of all reality becomes darkened, like a drop of ink that discolors a whole beaker of water.
· Disqualifying the positive: You reject positive experiences by insisting that they don’t count for some reason or another.
· Jumping to conclusions: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion.
· Mind reading: You make assumptions about someone else’s thought without bothering to find out what he or she is thinking.
· Fortune telling: You anticipate that things will turn out badly, and you feel convinced that your prediction is a fact.
· Magnification or minimizing: You exaggerate the importance of negative things or inappropriately shrink positive things.
· Emotional reasoning: You assume that your emotions reflect how things really are (“I feel it, therefore it must be true”).
· Should statements: You try to motivate yourself with “should” and “shouldn’t”; the emotional consequence of this is guilt.
· Labeling and mislabeling: Instead of describing your error, you attach a negative label to yourself. If someone else rubs you the wrong way, you attach a negative label to him. You use labeling language that is emotionally loaded.
· Personalization: You take things personally. You see yourself as the cause of things that in fact you are not primarily responsible for. You interpret things personally that may have nothing to do with you.
Truth: Romans 12:2 “Be transformed by the renewing of your mind”.
No Boundaries
• We do for others what they can and should do for themselves.
• We demand that others conform to our way of thinking
• We consistently try to argue others out of their opinions or feelings
• We take responsibility for the feelings or decisions of others
• We try to control the behavior or responses of others (even when it is for their own good!)
Healthy Behaviors
➢ Agree to disagree and then move on
➢ Clearly communicate our own position while allowing others to do the same
➢ Take responsibility for our own ideas and decisions
➢ Welcome how others differ from us, seeking to learn from them
➢ Say no and set limit when appropriate
➢ Take care of our own needs whenever possible, without coercing others to take care of us
From: Herrington, Creech, & Taylor. The Leader’s Journey San Francisco, CA: Jossey Bass, 2003 Pages. 72-75
Ways to increase anxiety:
· All-or-nothing thinking: You see things in black-and-white categories. (If your performance falls short of perfect, you are a failure)
· Overgeneralization: You see a single, negative event as a never-ending pattern of defeat.
· Mental filter: You pick out a single negative detail and dwell on it exclusively, so that your vision of all reality becomes darkened, like a drop of ink that discolors a whole beaker of water.
· Disqualifying the positive: You reject positive experiences by insisting that they don’t count for some reason or another.
· Jumping to conclusions: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion.
· Mind reading: You make assumptions about someone else’s thought without bothering to find out what he or she is thinking.
· Fortune telling: You anticipate that things will turn out badly, and you feel convinced that your prediction is a fact.
· Magnification or minimizing: You exaggerate the importance of negative things or inappropriately shrink positive things.
· Emotional reasoning: You assume that your emotions reflect how things really are (“I feel it, therefore it must be true”).
· Should statements: You try to motivate yourself with “should” and “shouldn’t”; the emotional consequence of this is guilt.
· Labeling and mislabeling: Instead of describing your error, you attach a negative label to yourself. If someone else rubs you the wrong way, you attach a negative label to him. You use labeling language that is emotionally loaded.
· Personalization: You take things personally. You see yourself as the cause of things that in fact you are not primarily responsible for. You interpret things personally that may have nothing to do with you.
Truth: Romans 12:2 “Be transformed by the renewing of your mind”.
2 Corinthian 10:5 “Take every thought captive…”
From: Burns, D. Feeling Good: The New Mood Therapy, New York: Harper Collins, 1999.
Copied from: Herrington, Creech, & Taylor. The Leader’s Journey San Francisco, CA: Jossey Bass, 2003 Pages. 72-75
From: Burns, D. Feeling Good: The New Mood Therapy, New York: Harper Collins, 1999.
Copied from: Herrington, Creech, & Taylor. The Leader’s Journey San Francisco, CA: Jossey Bass, 2003 Pages. 72-75
Resources
- "SuperFoods, HealthStyle" by Steven G. Pratt and Kathy Matthews
- "Total Heart Health for Women", by Young, Duncan, & Leachman
- "Total Heart Health for Women Workbook", by Young, Duncan, & Leachman
- "A Woman’s Guide to Good Health", by Carrie Carter, MD
- "Faith & Fitness", by Tom Hafer
- "Faith-Based Fitness", by Kenneth H. Cooper
- "Women’s Bodies, Women’s Wisdom", by Christiane Northrup
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