Tag Archives: running

2nd Update: weight loss

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Wow, it’s been several months since I last posted an update on my weight loss campaign. I am happy to report I am still at it, though life has been busy for me. I reported back in March that I achieved my first milestone (losing three pounds). Well over a month ago I passed my second milestone, losing four additional pounds making it a total of seven.

The lag in my reporting had more to do with my crazy schedule than anything else. I became embroiled in my spring chores (mowing, pruning, planting and weeding) and found less time to monitor my progress.

Here are my self-evaluation grades for the since the first milestone.

Steps on Fitbit A (I strung together 40+ days over 10,000 steps) Additional Exercise A- (6-7 days, of additional exercise per week) Portion Control B- (slipped a bit on this one) Water intake B (should drink more water) Snacking B- (still fighting this one; overall good results) Cheating C (probably why weight loss takes so long to accomplish) Devotion C+ (still room for improvement, Spring season has helped)

Morale is high. I’m looking forward to breaking through the next barrier, which is five additional pounds.

Commit your way to the Lord, trust also in Him, and He shall bring it to pass. Psalm 37:5 NLT

Walk in the light

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You have no doubt heard someone say light is associated with that which is good. When something hidden is exposed is said to be “brought to light.” In the same manner, darkness is said to be associated with that which is bad or concealed.

Perhaps this idea comes from the Bible, where light and darkness are compared and contrasted from its opening verses through to the closing chapter. The fourth verse of the very first book reads:

“God saw that the light was good, and he separated the light from the darkness.” Genesis 1:4 NIV

I unknowingly participated in an experiment the other day contrasting the difference between light and darkness. I noticed the direction I am walking matters (whether I’m walking towards the light or away from it) in a darkened room. Walking away from the light in a large room filled with obstacles, pitfalls become increasingly harder to see the further I get from the source of light. The opposite is true when I walk towards the source of light. The closer I get to the light the more defined the obstacles become and the easier they are to avoid. Perhaps the Psalmist said it best:

“Your Word is a lamp for my feet, a light on my path.” Psalm 119:105 NLT

When you’re exercising at night, carry a light and wear reflective clothing to light your path and keep you safe.

Mom’s hot chocolate

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Here is a recipe that takes me back to my childhood. Growing up, we had a large Tupperware container of this mixture sitting on the kitchen counter during the cold winter months. I came from a large family (4 siblings), which means my parents had to make a lot of sacrifices. We considered this a luxury item.

Here’s the recipe:

4 cups nonfat dry milk 1.5 cups instant chocolate mix 0.5 cups non-dairy creamer 0.75 cups confectioner’s sugar

Add the dry ingredients together in a bowl and whisk thoroughly. Two batches of the above recipe makes enough to fill a two quart container. I substituted Ovaltine chocolate malt for the instant chocolate (a.k.a. Nestle’s Quick) because it’s caffeine free. I prepare my hot chocolate by putting 1/3 of a cup of this mixture into mug and adding 10 ounces of hot water using a Keurig. Stir and enjoy!

During my weight loss campaign, I have a cup of hot chocolate most evenings as my luxury item for the day. If I did the math right, each serving of hot cocoa has 165 calories and less than 1 gram of fat.

March 1: weight loss kickoff

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And so it begins! Starting today I’m modifying my eating and exercise regiments. The plan is to lose 22 pounds and average at least 10,000 steps per day as recorded by my Fitbit (70,000 weekly). Included in the 10,000 steps will be at least one 20 minute walk daily to elevate my heart rate.

With great sadness I will give up diet killing snack nibbling that pads calorie intake and frustrates attempts at weight loss. I plan to increase my water intake daily to aid fat burning. I also evoke portion control on evening meals.

I endeavor my fight until this goal is accomplished. Milestone victories will include a reward (tbd). I’ve marked some milestones at -3 lbs., -7 lbs., -12, lbs., -17 lbs. and -22 lbs. As the days get warmer I intend to ramp up my exercise routine, which will increase the number of steps recorded on my Fitbit.

I decided to allow one luxury in this round of weight loss, an evening mug of hot cocoa. I’ll include the recipe for Mom’s hot chocolate mix in a future post. Since it’s a homemade recipe, I can control the amount of each ingredient added.

My spirit will focus on how fortunate I am to be healthy at this stage of my life. Using the Psalms I will meditate on the many blessings I currently enjoy and the value of my life in God’s eyes. If I have a bad day trying to maintain my regiment, I will acknowledge it, pick myself, and keep going.

Hear me, Lord, and answer me, for I am poor and needy. Guard my life, for I am faithful to you; safe your servant who trusts in you. You are my God; have mercy on me, Lord, for I call to you all day long. Bring joy to your servant, Lord, for I put my trust in you. Psalm 86:1-4

Walk in the light

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You have no doubt heard someone say light is associated with that which is good. When something is exposed is said to be “brought to light.” In the same manner, darkness is said to be associated with that which is bad or concealed.

Perhaps the idea comes from the Bible, where light and darkness are compared and contrasted from its opening verses all the way through to the closing chapter. The fourth verse of the very first book reads:

“God saw that the light was good, and he separated the light from the darkness.” Genesis 1:4 NIV

I unknowingly participated in an experiment the other day contrasting the difference between light and darkness. I noticed the direction I am walking matters (towards the light or away from it) in a darkened room. When walking away from the light in a large room filled with obstacles, I noticed those pitfalls became harder to see and navigate the further I got from a source of light. I also learned the opposite is true when I walked towards the source of light. The closer I got the light the more defined obstacles became and easier to avoid.

“Your word is a lamp for my feet, a light on my path.” Psalm 119:105 NLT

I put the contrast between light and darkness to the test every time venture out for an evening workout. Carrying a light and wearing reflective clothing when I’m walking in the dark, lights my path and keeps me safe.