Over-Easy Egg Fold Over – One egg cooked in Pam over-easy, squashed onto one slice of toasted Ezekiel bread, folded over, with ½ cup fresh strawberries on the side.

Because we are born of God we have His DNA. Our righteousness is not because of our works, but because of His goodness and because we are of Him. If we’re going to change, we have to understand who God is because our identity is in Him.

We also have to know why we are here, and that He has a plan and purpose for our lives. Proverbs 29:18 says, “Where there is no vision, the people perish.” The New International Version says, “Where there is no revelation, the people cast off restraint.” In other words, they run wild or fail to practice self-control. If we want to change, we must have restraint or self-control. If we don’t know why we’re here, what we’re called to do or who we’re called to be, we’re not going to be restrained in our eating or any other area. But when we catch the vision of our purpose and destiny, it produces the restraint we need to bring change.

God’s love has the power to change us. His love is the weight of His divine presence that resides inside us. It is a force that never fails, fades or becomes obsolete. It doesn’t matter if trends change, or the economy fails. Love never quits because God never quits. If your life, family, job or whatever it is you’re seeking God about is not changing, more than likely it’s because you haven’t experienced the love of God and His Anointing in that area.

If you’re having financial trouble, the only way to enjoy the blessing of prosperity is to experience God and His love in the area of finances. Spending time with Him is spending time with the real Provider. Wealth is not a blessing unless you know God. It will destroy your life if you don’t know Him—it will amplify your sin. God wants us to know Him.

Experiencing God’s love and Anointing is how I got delivered from overeating. When I was at the lowest point in my struggle, after having spent most of my life defeated—doing diet after diet, failing, gaining weight, losing it and then gaining it back—I realized I was in bondage.

Food had become an idol. I thought about it all the time. My self-esteem was based on how I looked and how much I weighed, and I judged my righteousness on whether or not I ate the right foods and exercised. On the inside I said, God, if You will deliver me from this, I’ll tell people how You did it. I made a decision. I knew God was good and that my freedom was in His Word, even though it didn’t specifically talk about losing weight.

 In my next post, I’ll share about the revelation of Gods’ love and how it is His power that can help change you, just like it did for me.

            What do we need to empower us to change? Sure, we need knowledge, but knowledge alone isn’t enough. We need the power of God that effects change. Take  Christian weight loss, for example. We all know how to lose weight: move more, eat less. But how many are actually doing it? To be truly free from the bondage of weight we have to allow the Holy Spirit to change and empower us to go higher—spirit, soul and body.

            Change is deep within the purpose of why God created us. The power to change is within His glory—His presence. A revelation of His glory, of His honor and of the power of His love is enough to change anything. That’s what we need if we are to change.

            We are from God. He created us in His image, so we come out of Him, just like natural children come out of their parents and are a combination of their DNA. When we wonder, How do I get God to help me change? We are forgetting that we were created out of Him. We were predestined before the earth was ever created to be like Him. His power is in us.

            When we hear things repeated over and over they can become so familiar to us that we miss the revelation. One thing we often hear is that we are God’s children and He is in us. But are we really getting it? When I look at my three children, I see in them a combination of my husband, John, and me. In one I see more of me, and in another I see more of John. They have our DNA—they’re from us.

              Next time I’ll share on how we can and should identify with God and His DNA.

            It’s a good idea to wear clothing that breathes. Try layering mesh tanks over cotton/spandex bra tops. Not only will they provide good coverage and breathe-ability, but also this combination will offer great support and style.

            Comfort, of course, is a necessity when choosing your walking wardrobe. Look for shirts and shorts that move with you. This is not the time to try and squeeze into last year’s shorts. Your clothing should not bind you or inhibit your workout in any way. For example, make sure your shirt is large enough that you can swing your arms their full range of motion.

            If the sun is shining, wear a sun visor or a cap to shield your eyes from its bright rays. Look for a visor that has a built-in sweatband. That will keep your head cooler, as well as prevent the sweat from rolling into your eyes.   

            If you have “a fanny pack,” you might want to strap it around your waist, and store a small bottle of water in it. That way, it will be handy for quick drinks throughout your workout.

These Shoes Are Made For Walking

            No matter what the weather, good walking shoes are a must. Your shoes should provide good support and offer a great fit. If not, you’ll experience blisters, calluses and all-around discomfort.

            So, what makes a shoe perfect for walking? Good walking shoes should:

            •Have arch supports

            •Elevate the heel one-half to three-quarters of an inch above the sole of the foot.

            •Have uppers made of materials that breathe (Leather or nylon mesh works well.)

            •Have heavy rubber or crepe rubber soles.

 Heat Exhaustion and Heat Stroke Warning Signs

 * Nausea or vomiting

* Feeling weak

* Feeling thirsty and moderately uncomfortable (later you may lose the desire to drink)

* Headaches

* Increased pulse rate

* Rapid breathing

* Chest pains

* Flushed complexion, leading to a pale or even bluish complexion in advanced stages

* Clammy-feeling skin

* Noticeably decreased volumes of urine (urine may have lost its clear color as well)

 More advanced signs of overexposure to heat include:

* Cramps or painful muscle spasms

* Slowed reaction times

* Dizziness and even fainting (heat stress may lead to convulsions or a coma)

* No longer sweating

* Unexplained silliness

* Confusion

             Heat stroke occurs when the body’s core temperature climbs above 106 degrees Fahrenheit. With heat stroke, sweating stops and the body’s cooling mechanisms shut down. Brain damage may occur in 6 minutes. Coma and death could result. (American College of Sports Medicine)

Please be watchful over yourselves!  You can read my previous posts – The Heat is On! (3 parts) on more ideas about working out in the heat.

Fresh strawberries, blueberries, blackberries, or raspberries 

Low-fat yogurt  (vanilla is realy good with this)

Here are some water facts to get you motivated.

•Water lubricates and cushions around the joints.

•Water serves as a shock absorber for your eyes and spine.

•Water maintains blood volume and proper muscle tone.

•Water helps you lose weight and is a natural appetite suppressant.

•Water can improve the appearance of your skin.

•Water is a great treatment for fluid retention.

•Water keeps you from being dehydrated. (Did you know that one of the most common reasons for headaches and anxiety attacks is dehydration?)

Give yourself this quick dehydration test. Grab the skin on the back of your hand, pinch it pretty hard and release it. Watch how quickly your skin bounces back. If your skin doesn’t return quickly, you are probably dehydrated.

Ultimately, you should drink six to eight glasses of water every day, but when it’s really hot and you’re sweating more profusely during your workouts, you need to increase your water intake.  Try dividing your weight in half and drink that many ounces of water a day. That should be your goal.

If you have trouble drinking 64 ounces of water, here’s a trick. Outsmart yourself. Buy one of those 33-ounce water bottles and drink two of those a day.  Somehow, consuming only two bottles of water as opposed to eight separate glasses makes it seem like less water. It’s also a good idea to keep a water bottle in the car, next to your computer at work, in the kitchen, on your nightstand and anywhere else you find yourself throughout the day. That way, you’ll have a water bottle handy all day as you sip your way to 64 ounces. Try it!

Also, if you can’t stand the taste of tap water, try a bottled version of the wet stuff. If that doesn’t help, you might add a slice of lime or lemon to an ice-cold glass of water. Adding more water to your diet is another step toward a healthy, strong body. So, are you ready? On your mark, get set, DRINK!

Our bodies run much the same way. God, our Master Mechanic, created us to run on good nutrition. If we continue to put junk foods and drinks into our systems, eventually we’ll end up in the hospital for repair. That’s not a bad confession; that’s simply a reality. That’s why eating healthy isn’t just a good idea, it’s a God idea—one that we should take to heart.  

But you say, “Marty, I’m not like you. I don’t like the taste of fruit and granola. And, just thinking about drinking 64 ounces of water each day makes me cringe—I don’t know if I can eat healthy. I just don’t think I can do it.”

Well, maybe you can’t by yourself, but the good news is—you don’t have to do it alone. Your heavenly Father created your amazing body, and He knows just what it needs to run perfectly. So, let Him help you just like He helped me when I first found freedom from the bondage of weight and learned how to eat God’s way.

Before you can begin doing the things you know will put you on the road to good nutrition and better health, you’re going to have to crucify the flesh and surrender this journey to the Lord.

Is it an easy process in the natural?

Absolutely not, but you’re not approaching this metamorphosis in the natural. You’ve got the backing of Almighty God who goes before you in spiritual battles, providing you with supernatural power to conquer anything that tries to come against you—including unhealthy eating habits. That’s why you must get God involved in your eating. He not only holds the answers to your nutritional battles, He is the answer!

I can say that because He has been my answer for many years, and I know His Word works every single time you apply it to your situation. You see, we’re probably much more alike than you realize. I spent many years battling the bulge and watching my weight go up and down with little control over the outcome. There is no telling how much money I wasted on “the latest miracle diet book” and other weight-loss gimmicks, when all the while the secret to my success was awaiting me in God’s Word.

When I needed self-control to resist eating a candy bar, or having that second helping of mashed potatoes, I applied the principle of sowing and reaping in my life. I would say out loud, “I am resisting the temptation to overeat and I am sowing self-control to the spirit.” Eventually, I had sown enough self-control to the spirit that I began living with a great measure of self-control. I didn’t learn that principle from the latest fad-diet plan; I learned it in the Word of God.

There is no victory when you try to fight this battle with the world’s knowledge. You’ll have some success, but none that will provide lasting results. Why? Because even if you’re able to drop a few pounds on a fad-diet, you haven’t reprogrammed yourself to eat healthy. So the minute your diet is over, so is your success. Those pounds will creep back onto your body and usually bring a few more pounds along with them.

Yo-yo dieting is a dangerous practice and one that is plaguing our nation, so let’s stop that cycle of destruction in your life today.           

Pray with me:

 “Father God, I present my body to You as a living sacrifice right now. I am trusting You to change my taste buds to prefer good and nutritious things and detest junk food and things that aren’t good for me. I thank You, Lord, for getting involved in my eating this very day, and I praise You for giving me the direction and the self-control to have success in this area of my life.

From this moment on, Lord, I press toward the goal, for the prize is far greater than anything this world can offer me. I know the plans You have for me are good based on Jeremiah 29:11, and I praise You for anointing me to walk in those plans—full of victory and in good health. In Jesus’ Name, Amen.”

Just Do the Dos!

Good nutrition is just like anything else—we attain it in phases, “from glory to glory.”  So, don’t be discouraged if you’re a junk-food junkie, because we’re on this journey together. If you replace a chocolate bar with a piece of fruit today, you’re one step closer to good nutrition. If you drink four glasses of water today and have only one soda, you’re one step further down the road to a healthier lifestyle.

 Begin today implementing some of these 10 dos and the don’ts will start to take care of themselves. Let me encourage you to keep a positive attitude and embrace good nutrition. The Lord will help you in this retraining process. I know this for a fact because He’s helped me. He even changed my taste buds to prefer healthy choices over sweets and fatty foods, and He will do the same for you. Just believe and receive your deliverance from poor eating habits the same way you believed and received your salvation. It works the very same way—by faith.

Doing the Dos Nutrition Tips

1.       Eat two pieces of fruit every day. Mix it up. Have a banana, some grapes and an apple one day and a kiwi, some pineapple and an orange the next.

2.      Eat four vegetables every day (No, fries don’t count.) Try to make one of those veggies green and leafy.

3.      Drink at least 64 ounces of water every day. You’ll need to drink even more if you’re engaging in physical exercise. Drink purified water instead of tap.  

4.      Add a high-fiber cereal to your diet. If you don’t like the high-fiber cereal choices on the market, then simply mix a little bit of the high-fiber variety with your regular cereal. You can also add berries to your cereal for a more healthful breakfast. Blueberries are a great antioxidant.

5.      Add a fruit smoothie to your daily intake. Here is my favorite recipe: Use rice milk or skim milk. Add frozen strawberries and a banana (use only half of a banana if the fruit smoothie is a snack and not a meal replacement). Next, add two teaspoons of a vegetable protein powder (they come in different flavors), and place a little flaxseed oil into the mix. (Flaxseed is the perfect kind of fat—the kind that your body doesn’t produce.)

6.      Replace eggs with egg whites. For example, if you’re fixing an omelet, use one whole egg and three or four egg whites (Eggbeaters will work). This will cut your cholesterol considerably and still taste great! For a more festive omelet, add some pepper, low-fat cheese and picante sauce.

7.      Eat baked or broiled fish once every 10 days. Try tuna, orange roughy or salmon. When preparing it, season the fish with garlic flavoring and add four or five kinds of peppers and other veggies. Squeeze lemon juice on all of it, wrap your fish and veggies in foil, and bake until done. You’ll love it, and so will your body!

8.      Replace white bread with a whole grain variety. If you don’t like the taste of it, try putting a little jelly on it for breakfast. Sneak it into your diet gradually. (Tip: Most health food stores have Ezekiel bread, which is a great option.)

9.      Reserve a piece of fruit and a bottle of water for your ride home from work. That seems to be the most difficult time of day for many people—the time when they munch uncontrollably, consuming colossal calories and unhealthy snacks. So, keep your blood sugar level stable by eating something small and healthy every three or four hours—especially at peak hungry times like the ride home. Another healthy snack for those peak hungry times is 10 almonds.

10.       Use olive oil when cooking with fat. Just because your grandmother cooked with lard doesn’t mean you should. Olive oil is best, but cooking sprays are also a good choice.

Be excited! You are on the highway to better health, and Jesus is your navigator. He is the GPS of good nutrition and He will be with you every inch of your journey!

We’ve been talking about what to do when it gets so hot outside you may not  want to stay with your normal exercise routine.  Well, here are some ideas that will help you no matter what it’s like outside!           

If it’s too hot to even leave your house and head to the YMCA, move the furniture, take the telephone off the hook, put in an exercise DVD and get at it. Whether you do cardio, Pilates,  taebo or dance, you’re sure to get a great workout in the comfort of your own home. Check out my From Faith to Fit program – it has an awesome cardio workout and a separate abs/pilates workout.  You can read more about it on the home page at www.higherfitness.com.

But you say, “Marty, I don’t like most exercise DVDS. I’m old school. I like basic moves—not all the dance and choreography.” Well, then do a basic workout such as: 20 front lunges (making sure your knee doesn’t extend past your ankle as you go forward); 20 squats (legs should be shoulder-width apart as you sit back, like you’re sitting into a chair); 20 plies (legs should be part with toes pointed outward); 20 knee lifts; 20 front kicks; 20 pushups (girl style, on your knees, is fine); 50 abdominal crunches (making sure you don’t pull on your neck as you come up); 50 lower abdominal lifts (making sure you don’t rock as you lift); and finally incorporate some static stretching. If you need some additional exercise ideas, check out my book “Marty’s Top Ten: Diet & Fitness Strategies” which will guide you through a safe workout.

Whether you choose to exercise outside or inside during these dog days of summer, ask the Lord to bless your workout. He will because He loves you and wants you to be fit and healthy so that you can fulfill the calling upon your life. Enjoy these summer months, and keep on pressing toward your fitness goals. You can do it! No sweat…OK, maybe a little sweat.

¾ cup      fat-free egg substitute

1 dash     red pepper flakes

1/8 cup    low-fat cheddar cheese

1/8 cup    green pepper (chopped)

1/8 cup    onion (chopped)

2              whole mushrooms (sliced)

2 Tbsp.   salsa

Directions:

Coat nonstick skillet with cooking spray, and preheat over medium heat. Sauté green pepper, onions & mushrooms. When onions are translucent, remove veggies from pan and set aside.

Add egg substitute to the skillet and sprinkle with red pepper. Cook eggs without stirring for approximately 1½ to 2 minutes. With a spatula, gently lift edges of eggs to allow the uncooked egg to flow below, and continue cooking.  Add vegetables & most of the cheese onto half the omelet, fold the other half over the filling, and cook until done and the cheese is melted (approximately 1minute); then flip the omelet to crisp the other side for approximately 1 minute.

Plate your masterpiece and top with salsa & the remaining cheese. Enjoy and begin your day with a little pizzazz!

Serves 1

Nutrients per serving: 137 calories, 1g fat, 0.7 sat fat, 3mg cholesterol, 290mg sodium, 10.5g carbs, 1.6g fiber, 24g protein, 206.3mg calcium, 703mg potassium

      Let’s face it; there are going to be some days over the next several months that are simply too hot for running your typical two miles at the outdoor track, so you’ll need a Plan B.

      When the heat index is at a dangerous level, get up super early and dive into your workout—literally! That’s right, do an aquatic workout. If your health club has an indoor pool, that’s even better, but if you only have access to an outdoor pool, try and get your workout in before 10 a.m.  

      Pool workouts are great when it’s hot outside, and they’re very beneficial. In fact, water provides 12 to 14 percent more resistance than air, which means you could have a better workout in the water than on land. Plus, there is a decreased risk of injuries because of the water’s buoyancy. What’s not to love?

      Here are five exercises you can do in the pool:

1.  Just for Kicks: Grab a kickboard and begin logging laps. To burn more calories, avoid the sea turtle pace and really push yourself. This is a great lower-body workout, as well as a fat-burning exercise.

2.  Arm Circles: Swim to the shallow end of the pool and stand with your feet shoulder-width apart, with your arms straight out to the side.  Now, make tiny circles with your arms in a forward direction; now reverse the motion.

3.  Knees, Please: With your hands on your hips, stand with your feet together, and begin lifting one knee up at a time. Do 20 on each leg and then change the knee lift to a front kick, really slicing the water with your leg as you move it up and down.

4.  Fab Abs: Either sit on the stairs of the pool or grab the edge of the pool and support your legs outstretched in front of you. Now, bring your legs into your chest and back out again as fast as you can. This move will give you an intense crunch.

5.  Jog it: Get into the shallow part of the pool and jog in place, lifting your knees as high as you can and keeping in constant motion. Keep it up for a great aerobic workout.

            If a water workout doesn’t appeal to you, why not bring your outdoor workout indoors on those hottest of hot days? You don’t have to belong to an exclusive gym to achieve an excellent workout inside. Local YMCAs are a great place to exercise and have fun at the same time. In addition to offering aerobic classes and fitness equipment, YMCAs usually have indoor basketball, volleyball and racquetball leagues.

            Participating in a sport such as racquetball could be the perfect indoor workout for you. Did you know that you can burn more than 600 calories per hour playing racquetball? Many avid racquetball players say they get a total body workout while having fun.  You’ll need a racquet, sports glasses, tennis shoes and appropriate workout wear.

            Next week, I’ll finish with some exercise ideas you can do at home – inside.