Author: MPiccolo

Nothing Ever Can Separate Us

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Romans 8:31-39

What, then, shall we say in response to these things? If God is for us, who can be against us?  He who did not spare his own Son, but gave him up for us all—how will he not also, along with him, graciously give us all things?  Who will bring any charge against those whom God has chosen? It is God who justifies. Who then is the one who condemns? No one. Christ Jesus who died—more than that, who was raised to life—is at the right hand of God and is also interceding for us. Who shall separate us from the love of Christ? Shall trouble or hardship or persecution or famine or nakedness or danger or sword?  As it is written:

“For your sake we face death all day long;
    we are considered as sheep to be slaughtered.”
No, in all these things we are more than conquerors through him who loved us. And I am convinced that nothing can ever separate us from God’s love. Neither death nor life, neither angels nor demons, neither our fears for today nor our worries about tomorrow – not even the powers of hell can separate us from God’s love. No power in the sky above or in the earth below-indeed, nothing in all creation will ever be able to separate us from the love of God that is revealed in Christ Jesus our Lord. 

In yesterday’s post, we discussed how it’s easy to have an Unbelief during tough times. Similarly, we might feel like God’s love has completely abandoned us in the times when we need Him most. We still believe in Him, but we don’t believe Him. We might have faith, but we might ask ourselves, “Where is my faith now?” Almost like we lost it like we lose a set of keys. “It was right here! Where has it gone?”

This passage from the book of Romans assures us that God has not abandoned us. He gave us his Son, He would not turn around and condemn us for wrongdoing. St. Paul reminds us to have confidence, and hope, and faith that His love for us does not waiver. Our love for Him might waiver. Our faith in Him might not be in tip top shape. But His love doesn’t fail us. Ever.

Fit In Your Faith: Take one or two lines from the above scripture and commit it to memory. Pray these words on the days when you feel like God has abandoned you. Understand and have confidence that nothing ever could separate us from His love.

 

 

 

Helping our Unbelief

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Mark 9:20-24 Jesus Heals a Boy Possessed by an Impure Spirit

When the spirit saw Jesus, it immediately threw the boy into a convulsion. He fell to the ground and rolled around, foaming at the mouth.

 Jesus asked the boy’s father, “How long has he been like this?”

“From childhood,” he answered.  “It has often thrown him into fire or water to kill him. But if you can do anything, take pity on us and help us.”

 “‘If you can’?” said Jesus. “Everything is possible for one who believes.”

Immediately the boy’s father exclaimed, “I do believe; help me overcome my unbelief!”

This passage from the gospel of Mark can easily be applied to us today. Why, although we believe in God, do we struggle to have faith when faced with the daily difficulties of life?

It seems easy and natural to have faith when things are going great in our lives.

Got a promotion at work – “Thank you God!”

Kids came home with a stellar report card – “Our prayers were answered!”

Avoided an accident on the roads – “God must have been watching over me!”

But it’s when things don’t go so well that we start to lose faith in God, right?

Can’t find a job after months of searching and praying about it – “I can’t believe God is letting this happen!”

Another school shooting in the news –  “Why doesn’t God stop this?”

Sudden death of a friend or family member – “Where are you God?”

But it’s at these crucial times of our lives that we need our belief to be restored and delve even deeper into our faith. It’s so much more than just believing in God. It’s believing in what the Bible says, as His inspired Word. It’s also learning from the people in the Bible. Many of us focus on just the Gospels but we can learn alot from the other books, especially the Old Testament.

Think of people like Abraham and Moses and David and Job. They had their own trust issues with God, too. Just because they lived in a completely different age as us, they weren’t that much different than we are. They prayed to God. They argued with him. They went against his wishes sometimes. They weren’t sure of His plan for them.

What can you do to help your unbelief during tough times?

  • Strength in numbers: Ever notice that when society tells us to just “give up” and “There is no God,” and call us names for believing in an all-powerful God, there’s a huge surge in Christians right there proclaiming the Good News? It’s almost like they wait for a disaster to make their faces known. 🙂 Draw yourself near to them. Hang out with them. Talk to them. You will find there are more people who feel the same way you do (and struggle with their faith just like you too).
  • What’s the Lesson? As much as it may seem that problems keep piling up, search for the silver lining.  What can you learn from all this negativity? What can be done right now to help get things right again? You’ll find the answer is usually something in line with “Keep the Faith.” There’s always a reason that something didn’t work out the way you thought it would. You have to believe, as difficult as it may be, that there was a reason.
  • Listen to Him, not him: In other words, listen to God’s voice, not the voice of society that says to do something different. The other voice might be louder.  Listen to His voice. In order to hear it, you have to be quiet. And you have to be patient. Two characteristics that are very challenging, but necessary to keep the faith.
  • Look for the Good: Even in a sea of evil, there is always good. They say, whoever THEY are, that Good Triumphs Evil. And it’s true! Except Good doesn’t make the headlines. It’s usually the bad stuff. But do you ever notice, for instance, when a natural disaster occurs, people from all over get together to help? Items get donated, experts fly in to help with search and rescue, money is sent to help rebuild destroyed cities. And when something terrible happens in a town (small or large) complete strangers start asking “How can I help?” That’s faith. Some might say that’s just faith in humanity, and not necessarily God. But who created those people? Who created those helpers?

Fit in Your Faith Today: When challenged with difficult circumstances, do you find yourself struggling to believe? Take some of the steps listed above to restore it. Reignite the fire in your heart when it’s struggling to stay lit.  Open your Bible and picture the words being said directly to you. Because He is speaking directly to you. The question is, are you listening?

Doing His Will

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Today’s Gospel Reading is from the Book of Matthew 21: 28-32

Jesus said to the chief priests and the elders of the people:
“What is your opinion?
A man had two sons.
He came to the first and said,
‘Son, go out and work in the vineyard today.’
The son said in reply, ‘I will not,’
but afterwards he changed his mind and went.
The man came to the other son and gave the same order.
He said in reply, ‘Yes, sir,’ but did not go.
Which of the two did his father’s will?”
They answered, “The first.”
Jesus said to them, “Amen, I say to you,
tax collectors and prostitutes
are entering the Kingdom of God before you.
When John came to you in the way of righteousness,
you did not believe him;
but tax collectors and prostitutes did.
Yet even when you saw that,
you did not later change your minds and believe him.”

I think it’s interesting that God might tell us to do something, yet we fight back and say “No, I don’t want to do this. No, I won’t do this.”  And we later find out that God was right. God knew best, just like a good Father.

The first son in Jesus’ parable says that he will not do as the father says. But he ends up changing his mind and doing it anyway. The second son does the complete opposite by lying and saying he will do his father’s bidding, yet doesn’t.

It’s this example that Jesus gives to show the people at the time that the sinners were following Christ, yet the chief priests and elders wouldn’t listen. They might have known in their hearts that Jesus came to show them love and share the good news, but they didn’t believe in him. They wanted to do things their own way.

The lesson is that we might think or be used to doing things a certain way. Is it the best way? Ask yourself if it’s Christ-like? Take the example of drinking alcohol on the weekends. Not a big deal, right? If it’s something you’ve done for a very long time then you probably don’t want to stop. But what if you notice you behave differently when you drink and you don’t like the person you become when you drink too much? Do your friends tell you that they don’t like the way you act? Or maybe they don’t care to notice? Are you proud of your behavior after a night at the bar?

Could your friends, or even God, be trying to tell you to stop? Listen to the voice that might be asking you to change your ways. You might be reluctant to change. But what God is offering is always the better option. It’s always the best choice.

It might not even be something as serious as drinking. Maybe it’s the way you treat others at your job. Are you judgmental and criticizing of others? Or maybe you just have a bad attitude because you’re not a morning person. Is there something you can do to change that label? It could be the way you always speed in traffic because you’re always running late. Do you think you should slow down so you don’t harm others with your careless driving? These are just small ways you can obey God and show Him that you are open to changing your usual ways.

Fit in your Faith Today: Think of one of your worst habits and take steps to stop it and do what is Godly.

 

Be Like St. John the Baptist

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Most people probably don’t think they could possibly be like a saint. They might not describe themselves as being very holy or good or sin-free. But you can be saintly, everyday.

There is a light inside all of us. And each day you have an opportunity to show people that light. For some, it’s barely lit. For others, it’s burned out. But for most, it’s shining as bright as the sun.

To be like a saint, in particular like John the Baptist, you can prepare the way for something (or someone) good to enter someone’s heart. Especially to those whose light is barely shining.

How?

  • Recognize they are hurting, perhaps depressed, bitter, or lonely. Don’t make it about you and your feelings, remember it’s about them.
  • Steer conversations to how they are feeling, what they are doing to get better. Make them do most of the talking.
  • Your role is a listener. Listen as the saints listened. They were silent when God spoke to them. Be that good listener and hear the words your friend is speaking.
  • Show them your light by taking them to lunch. Buy them a small thoughtful gift. Something even as small as a smile and a “How are you doing today?” can mean the world to someone who feels like there is no one they can talk to.
  • The sense of touch can make all the difference. A simple hug/embrace may sound like nothing. And maybe it’s even a little uncomfortable for people who aren’t used to affection. But even a friendly gesture like a hug can brighten someone’s day.

After you leave your friend, you’ll have shown them some of your light. You can be like the saints and like St. John the Baptist and prepare the way for Christ to enter his or her heart. It may seem like no big deal on the outside, but on the inside, that friend is grateful and transformed. And you can say that YOU helped make it happen.

Fit in Your Faith Today: Seek out that person that needs a saint in their life and show them that light inside of you.

Are YOU the one that needs a saint?  Hold that mirror up to yourself and ask what you can do personally to become like the saints. Prepare the way for Jesus to come into YOUR life.

 

Spirit, Soul, and Body

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The Second Reading for the Third Sunday of Advent is from 1 Thessalonians 5:16-24.

The last two verses are particularly interesting. It reads:

“May the God of peace make you holy in every way, and may your whole spirit and soul and body be kept blameless until our Lord Jesus Christ comes again. God will make this happen, for he who calls you is faithful.”

According to a Bible Study Guide on these two lines:

“The spirit, soul, and body refer not so much to the distinct parts of a person as to the entire being of a person. This expressions is Paul’s way of saying that God must be involved in EVERY aspect of life. It is wrong to think that we can separate the spiritual life from everything else, obeying God only in some ethereal sense or living for him only one day each week. Christ must control ALL of us, not just a “religious” part.

Thoughts on this reflection:

How often do we think “As long as I go to church, I’m good in God’s eyes.”  Or maybe we say “I pray everyday, I’m religious enough.”

Why do we cut God out from our lives and only let him in when it’s time to pray or go to Church? The key to keeping God close to our hearts is to know Him. We should study Him more than once a day. We should talk to Him more than once a week. He’s the reason we are alive. We, our spirits, souls and bodies, are living proof of His creation. We need to care for what we are given.

How do we do that?

Our Spirits – This is defined as the “invisible, nonmaterial part of humans.”

How does someone take care of their spirit if they can’t even see it or feel it? Perhaps it’s just a feeling, an emotion. It’s the part of us that maybe only people looking at us can see or feel. Maybe it’s just one action or one smile or one act of caring and kindness that someone else looks at in us and thinks, “This person has a truly good spirit in them.” We feed our spirit good things by saying good things, nothing self-deprecating. We try to treat others as we want to be treated. When strangers see you performing good acts of kindness, you are showing them who God is. They will remember that and always remember what a good-heart and kind spirit you have.

Our Souls – This is defined as the “inner life of a human being, the seat of emotions, and the center of human personality.”

Have you ever just looked at someone and thought you could see into their soul? Or maybe someone looked at you and you felt immediately a little uncomfortable, because you thought they could see a part of you that you wished they hadn’t seen? It’s our soul. Our “inner life” as it’s called. What does your soul look like? Are you happy with it or could it use a makeover? Are you doing harm to your soul by sinning and making poor decisions? Remember what St. Paul said, our souls should remain blameless until Christ comes again.  A priest once spoke about sin in this way: “Every time we sin, we disfigure our soul.”  We can take care of our souls by confessing our sins. Picture your soul becoming disfigured every time you knowingly and willingly choose to sin. That is an upsetting visual and sometimes it’s enough to get us to cease with sinning and start praying.

Our Bodies – This is our physical body, our “physical essence.” We take care of our bodies by honoring God with it. This means we don’t intentionally harm ourselves. We don’t purposely engage in behavior that puts our body in danger of getting hurt. Simply put, our body is a temple. We need to treat it as such. For many this means being physically fit, eating nutritious and healthy foods, getting plenty of rest and not putting our bodies in harms way. But honoring God with our bodies can be difficult for some. Addictions to food, drugs, alcohol, sex, pornography, and abuse can cause a lot of damage to our bodies (souls and spirits too!). The good news is we can reverse this process. We can surrender to God and give it all to Him if we have an addiction. He can set our path straight if we have taken a wrong turn. It’s never too late!

Fit in Your Faith Today: Honor God by doing one thing today that shows you are keeping your Body, Spirit and Soul blameless.

 

 

Anxiously Awaiting during Advent

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Some might think of the “holidays” as a time to be impatient. Some might want to get them over and done with, while others love to enjoy every single day and take it all in because they think it goes by way too fast.

How do you view Advent and Christmastime? Do you get sucked into the materialistic world and think of all the gifts you need to buy or all the gifts you are anxious to receive? Do you ever stop to think about what this time of year is really about?

Although it was just a cartoon, Charlie Brown’s Christmas special is remembered as one of the most popular tv specials of it’s time. It’s repeated on the air at this time of year and I would be willing to bet most people don’t even think about how it is completely centered around Jesus.

Who knew Linus’ closing soliloquy would have such an impact!? All ages can relate. We can all find some comfort in his simple message of the nativity scene.

So don’t be in such a hurry to get this time of year over with. Take each day to wait, anxiously. It’s okay to NOT be patient.

What’s there to be so excited and anxious about, you might ask?! It’s not the anticipation of opening gifts, it’s not the hustle and bustle of standing in shopping lines or even remembering all the cooking you have to do for relatives or the holiday parties you committed to going to.  Those are all exciting and great things. But they have very little to do with the true meaning of Christmas. Remember what Linus said.

It’s the coming of our Savior.  Anxiously await in anticipation of his birth. That’s the best way to fit in your faith this and every Advent season.

5 Bad Diet Habits to Stop Today

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eatingatdesk

This blog post originally appeared on Muscle is the New Sexy.

If you’ve been working out and lifting weights consistently but haven’t seen the scale or measurements budge lately, then it’s time to take a look at your diet plan.  As the common saying goes, “You can’t out-exercise a poor diet.”  As tempting as it is to say, “I’ll burn it off tomorrow” after we indulge in some cheesecake or donuts, it’s just not realistic to think one workout will help.  Take a look at these 5 Bad Habits and ask yourself if you’re guilty of one or more of them.  It could be the key to assisting you with your weight loss goals.

Eating at your Desk

I list this first because it’s probably one of the more unappealing and just plain gross habits we’ve become used to as of late.  In typical American fashion, we’re always in a hurry and no one seems to have time to sit down during the day and eat their meals.  This is why the grocery store aisles are loaded with quick and convenient “meals.”  But even if you have the best intentions and pack your meals everyday, there is still the problem of WHERE to eat your meal.  If you’re in a rush, your desk becomes the table.  With as many germs that are typically on a keyboard and office desk, this is not ideal to enjoy your lunch.  At the very least, choose a place to eat that is communal and intended to be eaten in, such as a cafeteria or break room.  Everyone is busy, and your job is important, but your health is much more important.  And getting crumbs in between the space bar is not attractive.

Scarfing Down your Food too Quickly

No one seems to enjoy their food anymore.  Not every meal needs to be an earth shattering experience.  But if you go to the trouble of cooking, or at least purchasing your food, why eat it like it’s going to be your last meal?  If you eat with intention and with purpose, you might find yourself eating slowly, thus, feeling fuller for a longer period of time.  Take time to taste every bite.  Some people even bless their food before they eat, ensuring they savor every morsel.  You know you’re going to eat again in a few hours.  There’s no need to rush!  Take frequent sips of water in between bites as well.  If you’re hanging with others, chat with them while you eat.  You should be too busy talking to eat so fast.

Skipping your Meals

There is still the misconception among dieters that in order to lose weight, you must skip some meals.  This is counterproductive.  Why?  Because if you start reducing your caloric intake so drastically, you’re just going to become even hungrier and most likely start gaining weight because you might double the size of your next meal.  If you are dieting, cutting back on the portion size is a better strategy than to skip a meal entirely.  The food you eat should be whole and natural as much as possible, not invisible.  An empty plate does not equal a lower number on the scale.

Drinking your Calories

Soda, pop, beer, wine, mixed drinks, juices.  All of these beverages would be considered poor options to hydrate you.  The best choice, of course, is water.  Even if you have a “stellar” diet, and you celebrate a few days a week with just a few drinks, you could be doing yourself a disservice.  For example, one Cosmopolitan has 145 calories in it, a Whiskey sour has 160 and a regular Beer has approximately 150.  Those calories really add up over time.  Reduce and cut back on these, and you might see a shift in your energy levels, better endurance in your workouts, and a change in the scale.   You should see an even bigger change when you increase your water throughout the day.  A good goal? Aim for half your bodyweight in ounces per day.

Opting for TV Dinners instead of Cooking

Boy Scouts aren’t the only ones who should always be prepared.  Adults need to have a plan.  It all starts with cooking.  Planning and cooking your  food might seem like a time consuming chore, but it really is the best way to ensure success with your health.  Maybe you know those tv dinners aren’t very good for you but you don’t know what else to eat.  And if you think those processed meals are “decent” for you, read the ingredient list.  There are usually more than 30 ingredients listed which is always a bad sign.  Learning to cook is worth it!  Take some cooking classes or have someone you know share some tips with you.  And cookbooks are cheap. I found one called “How to Cook” for $5. It really isn’t that difficult to bake some lean proteins and vegetables, cook up some hard boiled eggs, and heat up some leftovers for lunch.  You can even pick one day during the week to get all your cooking done so you’re prepared and ready to get on track with zero excuses.

If you’re guilty of one or more of these bad habits, make the decision today to stop and create better, healthier habits.  Pick one good habit to start and stick with it!   It might take weeks or even months to create the better habit, but it will be completely worth it and your body will thank you.

The Top 9 Pieces of Equipment for the Home Gym

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Got a basement? Or a garage? Or some space that you want to fill with cool stuff?  If you want to look buff by Christmas you’re probably dreaming. But, if you want to get fit for life, you’ll need more than just a mat and a ball. Get with the times and get a few good pieces of equipment. Here are my top picks:

ultimate-sandbag-smlxl

1. Sandbag – My most favorite piece of equipment, ever. I purchased one a few years ago and what’s so awesome is that you can choose how heavy you want to make it. You purchase the bag, but you get the sand from a home improvement store. Of course, if you’re handy, you can just make your own bag I guess. There are tons of exercises you can do with this and it MIGHT be a good idea to get two so you can have a super heavy one and a lighter one for different exercises.

trx_large

2. Suspension Trainer – (also known as TRX) – TRX is the original creator of this mechanism and plenty of people have gotten on board, especially athletes like Drew Brees and a bunch of Mixed Martial Arts competitors. What’s so special about it? It uses your own bodyweight as resistance and you can manipulate every exercise to make it easier or more challenging. The foot cradles double as handles and plus…it just LOOKS badass when you’re training with it. The most advantageous part of it for you is that it’s extremely easy to use (takes about 10 seconds to hang it from a beam in your house or a doorway. Not to mention it’s lightweight and portable, which makes it perfect for people who travel and want to use it in their hotel rooms.

pull-up-bar 51x3GXwlXvL

3. Pull up Bar / Dip Stand – I bought this ages ago and continue to use it. I put these in one category although they are two different things. The pull up bar is easily installed in a doorway. The dip stand doubles as a pull up bar but moreso as a body row (pictured). You can also use the dip stand to do some hanging leg raises.  Although it’s not as portable as I would like, nothing beats a pull up as one of the most challenging upper body moves and you can get a great workout on these two.

exercise-balls

4. Stability Ball – I consider these the grandfather of all exercise equipment. Because probably everyone and your grandpa has one. Or knows someone who does. The reason? Stabilization is something everyone must work on. Plus, it’s completely versatile. You can sit on it, you can toss it, you can lean on it, you can lift it, you can lay on it. Just make sure you keep it pumped up air because once these things lose their air, they become UNstable.

kettlebells

5. Kettlebell – It might look strange but it’s more than just a weird looking weight. This thing can be used to do anything a dumbbell can do but because of the handle, you can do more. You can swing it as I demonstrate here. You can raise it. You can hold it up and lower your body down to the ground. All kinds of torturous things! 🙂

 

medballs

6. Medicine Ball – This is a ball that has weight. So as the stability ball is large and full of air, the medicine ball is small and full of…something. Sand? Whatever it is, it works like a charm, especially the ones with handles. Some of them are anti-bounce balls meaning they are used for more power moves. Others that are of the weight specified can be use to press, pull, twist, raise, and bounce for a variety of exercises.

power-block-sp50-001

7. Powerblocks – I admit I have yet to purchase these but they are on my Christmas list. Why? I know they look strange but that multicolored block is the answer to just one set of weights that every home gym needs. In case you haven’t noticed, dumbbells are usually priced by the pound. So you can spend quite a bit of money on just one set of 5, 10, 12, and 15lb weights. Well, how about getting just two? That’s the magic behind the Poweblock. It’s an adjustable “block.” I also just noticed they make barbells and kettlebells. My Christmas list just got real big…

bosuball

8. Bosu Ball – This flying saucer, crazy blue half ball looking thing is awesome. It’s called a BOSU ball because BOth Sides are Utilized. You can balance on the blue side or the black side. You can put your hands on either side, your feet on either side, you can stand on it, sit on it, jump on it, lift it up, twist it across, anything and everything.

mainworkout

9. A Timer and a Tracker – Not what you’d expect out of all this equipment on this list right? But when you workout you need a way to track and log your workouts. You could also use a really good timer when doing timed metabolic workouts. I recommend anything FREE because I’m cheap so I use the timer called Tabata Stopwatch Pro – Interval Timer. It allows you to choose different sounds for when you need to start and stop your exercises. This way, you’re not constantly looking at a clock or your watch or iPhone. As for logging your workouts, you can just use a document and save it online but I prefer the old fashioned pen and paper. I use a logbook I found on Amazon.com but you can just use a good old steno notebook. It doesn’t get much simpler than that!

 

I hope you find this list useful for building your own home gym. Keep this Wish List handy for the holidays and birthdays or after you reach a certain goal, perhaps you purchase a new piece of equipment for yourself!

 

 

 

A Personal Creed

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I promise myself…

I will not use the color of my skin, my gender, my job, my level of education, or my abilities to exploit myself in any way for profit, for likes, for clicks, for jobs, or for promotion.

I will not blame others for my circumstances.

I will treat every stranger I meet with respect.

I will look everyone in the eye when speaking to them.

I will ask myself one question after I meet someone new for the first time: “What can this person teach me?” OR “How can I help this person?”

I will watch my language and my choice of words around my family and friends knowing how I speak can influence them, sometimes without even realizing it.

I understand that no human being is perfect, especially myself.

I will look for the good in every stranger I meet.

I think the word “respect” is not used enough and will show respect to every person I meet, regardless of their social status, their job, their appearance, their sexuality, their religion, their age or their gender.

I will donate my time when I am not able to donate money.

I will take full responsibility for my actions, even if I hurt someone because I made a poor decision.

I will forgive those who have done me harm or done my loved ones harm.

I will not use social media to spread false information; I will research the truth and the facts.

I understand life is precious.

I believe my actions speak louder more than my words ever could.

I will use my time on earth to live a positive life and not let others bring me down.

I will start everyday with a prayer for people who don’t pray.

I will never boast about any good deed I do.

I will say thank you when I am given a compliment.

I will listen more than speak.

I will stand up for myself to those who try to tear me down with words or actions.

I will not believe everything I see on TV, everything I see in print,  and everything I hear on the radio. I understand in this imperfect world that there are dishonest people and sometimes their voices are louder than the honest ones.

I will be honest in all things, even if the truth hurts myself or someone I love.

I will not judge those who are different than me. I will not assume what I don’t understand. I will not ignore what I wish I didn’t hear or see.

I will laugh and smile as often as I am able.

If I wake up everyday able to smile, even if I have lost the ability to speak, or walk, or hear, or see, I will do my best to fight to keep smiling as long as God gives me time.

I will encourage all young people to live their dream, no matter how many times they are told NO.

I will tell everyone who has a voice that although their voice might be small, they can make a big difference.

I understand positive and good and wonderful and joyful are not words that make headlines. But positive and good and wonderful and joyful events and people live in this world and do great things everyday. It’s just small number of people who insist on spreading negative and bad and evil.

I believe if violence can spread, that means the opposite action can happen. And that means there is more opportunity for GOOD to overcome the bad. And set the world right. And maybe one day the bad will be conquered and good will prevail.

I believe at the end of my life, I will think “I could have done more. I should have done more. I would have done more…”.

I know in my life now, I can do more. I should do more. And I will continue to do more.

I believe if everyone wrote their own personal creed, and lived it, there would be better days ahead.

Change Your Plate: How to Balance Your Meals Without Worry

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plate_food

Are your meals balanced?  Today, with all the nutrition information out there, it’s very easy to over think how to eat healthy and balanced.  Everyone seems to have  their own definition of eating “clean” and their own opinion on how to everyone else should be eating too.

The best advice I give my clients is this:   The best “diet” or meal plan is the one that works for you and you can live with.  Once you figure out that balance, it’s easy.  But figuring out what that is for you can be a very long and tedious process.  But if you strive to have balanced meals, you’re off to a great start.  Here are some basic steps you can take to get started.

First off, let’s define what balanced means.  For me, and for most people, balance means all macronutrients are present and accounted for – Fats, Protein, and Carbohydrates.

Some people really aren’t aware of what is considered a protein, a fat, or a carb so here are some examples in case you’re a little behind in Nutrition 101.

Fats – olive oil, nuts, avocado, nut butters, coconut oil, butter

Protein – fish, chicken, turkey, pork, beef, eggs

Carbs – fruits, veggies, breads, cereals, grains, oats, rice, pasta

How much of each is going to depend on your goals. But here are some general guidelines I try to follow:

  • Protein should be the size of your palm – this is a very generic rule but it’s universally accepted as the norm.  Take a look at your protein on your plate and compare it to your palm.  Is it close?  Is it way off?  Make adjustments and dig in!
  • Carbs should be in the form of veggies/greens – This is usually a salad or a piece of fruit.  Are you getting the recommended daily intake of 7-9 servings of fruit and veggies?  Most people don’t.  Just remember, no  one ever overdosed on veggies.
  • Fats are usually used as the cooking oils or dressings so they shouldn’t take up too much of your plate – Fats don’t make us fat.  They help make us feel full and we need those good healthy fats that contain omega-3’s.  Don’t ever be afraid of fat!
  • Your greens/veggies should take up a large portion of your plate.  Think of them as filler, literally filling up on veggies before you even stick a fork and knife in your protein
  • Your protein should take up the rest of the plate living very little room for “extras.”  I go over what those Extras are below.
  • Ask yourself if all macronutrients are accounted for.  What are you missing?  How can you replace something that’s missing?
  • If you’re already eating balanced, it might be a good idea to weigh and measure you food.  Many people use the “eye-ball” approach a bit too much and could be consuming more (or in some cases LESS) than what they think they’re eating.  Invest in a food scale and start measuring out your portions.  It’s an excellent way to review what you’ve been taking in and a small way to hold yourself accountable to sticking with your plan.

Eliminate the Extras

Think of “extras” as those foods that have little to no nutritional value.  Almost like decorations on a plate.  If you don’t care about having much balance on your plate, then go ahead and eat these.  But if you really want to strive for 90% balance, it might help to cut back or completely eliminate these “special occasion” foods.

  • Rolls, biscuits, breadsticks, muffins, etc.  You usually find these on the dinner table at restaurants before you even order your entree.  Not necessary to fill up on these!
  • Alcohol, sugary sodas, diet pop, juices.  You really want to think of these as “once-in-a-while” treats and never your beverage of choice.
  • Sauces, syrups, creamy dressings.  Find healthy alternatives or make your own.
  • 100 Calorie Snack packs.  Why are these considered extras?  Because I’d be willing to bet you’ve had more than 1 of these snacks in a given day.  They don’t fill you up because they contain little nutritional value and usually no protein.  Protein will help you stay fuller longer, whereas pre-packaged snacks leave you wanting more.

And don’t forget….

  • Where’s your water? Hydration should be a staple in your daily routine
  • Don’t scarf down your food.  Eat slowly and enjoy the meals that you make.  If you must, set a timer for 20 minutes and force yourself to eat slower.  You’ll be glad you did!
  • Think of each meal as a food opportunity.  Will your next opportunity get you one step closer to your goals?  Or will it deter from your goals?  Think and choose wisely.
  • How big is your plate?  If you’re eating your meals on a huge plate, chances are you try to fill that plate with food leaving no spaces in between.  Consider eating off of a smaller plate.  It can be a visual game changer!

A couple examples of balanced meals would be:

  • Grilled chicken breast on a bed of greens and a side of brown rice.  The salad is dressed with an oil based dressing.  The chicken is the protein, your salad/greens as well as the brown rice are your carbs and your salad dressing is the fat.
  • Egg white and Whole Egg omelet with spinach and sauteed in coconut oil with a side of oatmeal.  Your eggs and egg whites are your protein, your fat is the coconut oil and your carb is the oatmeal and the spinach.
  •  Even snacks can easily be balanced – Yogurt with some nut butter mixed in and a piece of fruit.  Yogurt is your protein, nut butter is your fat and the fruit is your carb.

Take these simple steps and make your meals balanced every time.  Once you get some practice preparing and logging your meals, it will become second nature.  Remember, eating should be a stress-free part of your day.  If you get off-balance, no need to worry.  Make your next meal as balanced as you can, and get back on track.  Print this post out and put it on your fridge.  Keep it with you or save it to your phone and refer to it the next time you’re trying to stay balanced.

Need help finding out how much you should be eating for your goals? I offer online coaching to assist you with this. Check out my package offerings to see which might work best for you!