No quick fixes here, just put in the work! #EatRight #Exercise #MakeItAPriority #Top5

“I don’t want to just be mentally, emotionally and spiritual ready for whatever God wants to use me for, I also want to be physically ready so I can count on my body to take me where it needs to go.” All month long, we are taking a journey through health and fitness

Fun Fact: Did you know that a Big Mac can be healthier than some Super Salads? Yep! #CaloriesIn #CaloriesOut

Here are a few of my notes from today’s study;


  • Eat three meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal.
  • The bulk of food consumption should consist of fruits, vegetables, whole grains, and fat-free or low-fat milk products.
  • Choose lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts).
  • Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients.
  • Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.
  • Snacks are OK in moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger and not cause excessive weight gain.
  • Avoid sodas and sugar enhanced drinks because of the excessive calories in the sodas and sugar drinks; diet drinks may not be a good choice as they make some people hungrier and increase food consumption.
  • Avoid eating a large meal before sleeping to decrease gastroesophageal reflux and weight gain.
  • If a person is angry or depressed, eating will not solve these situations and may make the underlying problems worse.
  • Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people.
  • Avoid heavy meals in the summer months, especially during hot days.

Getting Healthier in 2017! #EpicYearAhead