Strengthening Your Temple for HIS Service staying fit emotionally and physically.

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Strengthening Your Temple for HIS Service staying fit emotionally and physically

Transcript of Strengthening Your Temple for HIS Service staying fit emotionally and physically.

Page 1: Strengthening Your Temple for HIS Service staying fit emotionally and physically.

Strengthening Your Temple for HIS Servicestaying fit emotionally and physically

Page 2: Strengthening Your Temple for HIS Service staying fit emotionally and physically.

Why is it important to care for our temples?

1 Col. 1:10 And we pray this in order that you may live a life worthy of the Lord and may

please him in every way: bearing fruit in every good work, growing in the knowledge of God

1 Corinthians 6:19 Do you not know that your body is a temple of the Holy Spirit, who is in you,

whom you have received from God? You are not your own.

By giving ourselves the healthiest foods, exercising regularly, we ensure a healthy and happy life. Therefore giving us the ability to give God our best by serving our community, our church and our families.

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What happens if we DON’T care for our Temples?

• Lack of Energy

• Chronic Disease

• Weight Gain/Loss

• Lack of Motivation

• Emotional Illness

• Complications with Menopause

• Sickness….and more

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What are our choices- where do we start?

• Our Diets?

• Our Exercise Regime?

• Our Spiritual Growth?

• Our Learning to Love Ourselves as we are?

What’s most important?

THEY ALL ARE!

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Rainbow Nutrition 5 Colors to give you better health

If you basically eat fruits and vegetables that are the same color of the Rainbow, you are well on your way to a heart healthy and overall better diet.

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Red FoodsRed Foodstomatoes, watermelon, red cabbagetomatoes, watermelon, red cabbage

• Phtytochemicals – reduces free radical damage

• Prevents prostrate problems

• Reduces effects of sun damage

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Orange FoodsOrange Foodscarrots, pumpkin, squash, cantaloupe, sweet potatoescarrots, pumpkin, squash, cantaloupe, sweet potatoes

• Orange foods are especially good for our eyes and and help with night vision

• Orange foods contain carotenoids that help prevent cancer by repairing our DNA

• The deeply colored orange foods are an excellent source of Vitamin A which can help with osteoporosis

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Yellow FoodsYellow Foodsbananas, squash, honeydew melonbananas, squash, honeydew melon

• Foods that are orange and yellow in color are high in anti-oxidants, help improve circulation and prevent inflammation that eventually lead to cardio-vascular disease

• High in vitamin C which is also an anti-oxidant

• Helps improve the mucus membranes and connective tissue

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Green FoodsGreen Foodsbroccoli, kale, leafy vegetables, spinach, brussel sproutsbroccoli, kale, leafy vegetables, spinach, brussel sprouts

• Excellent for the circulatory system

• Contain many minerals and is a great source of Vitamin B which is very important for woman

• Very powerful anti-cancer agents

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Red,Red,Blue,Blue,PurplePurplestrawberries,cranberries, prunes, concord grapes, blackberries

• These fruits are very powerful in providing anti-oxidants called anthocyanins that protect against heart attacks, by improving circulation and preventing blood clots

• Anti-aging agents that keep the blood circulating and help reduce the damaging affects of harmful trans fats and processed foods

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Other Color Combinations

Green/Yellow FoodsGreen/Yellow Foods

Yellow corn, green peas, collard Yellow corn, green peas, collard greens, avocado greens, avocado

•Helpful in reducing the risk of Helpful in reducing the risk of osteoporosisosteoporosis

•Help reduce the risk of developing Help reduce the risk of developing cataracts and macular degenerationcataracts and macular degeneration

Orange/Yellow FoodsOrange/Yellow Foods

Oranges, pineapples, tangerines, Oranges, pineapples, tangerines, peaches, papayas, nectarinespeaches, papayas, nectarines

•High in Vitamin C High in Vitamin C

•High in anti-oxidantHigh in anti-oxidant

•Improve the health of mucous Improve the health of mucous membranes and connective tissuesmembranes and connective tissues

•Improves circulation and helps Improves circulation and helps prevent heart diseaseprevent heart disease

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Portions•Try using smaller plates, bowls for your servings

•Try using a food scale and measuring cups with every meal to become familiar with portion sizes and food volume

•Find out what you daily caloric needs are for you age and height and devise a plan to stay within those numbers

•Try a food log or journal - it can be helpful in determining what your are actually consuming –use a calorie counter it can be very helpful

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The Carb Dilemma• Eating Carbohydrates is not necessarily a bad thing it’s more

about how much, how often, and how you chose your carbs. that make a difference

• Carbs are feel good foods and boast our energy – at least temporarily.

• Carbs breakdown into sugar which gives us the “false” energy and also give us a feeling of “endorphin high

• There are other foods that can replace the craving for carbs and still give you that energy uplift while not adding significantly to your calorie intake

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Feel Good Food That Is Healthy and Low Calorie•Bananas

•Berries with Yogurt with a teaspoon of raw honey

•Wheat Cracker with a slice of cheese(try melting the cheese)

•Celery with peanut butter

•Cherry Tomatoes and String Cheese

•Raisin and Peanuts and/or Almonds (unsalted)

•Peeled and sliced cucumber with a quarter of an avocado, 2 tablespoons of lemon juice, and salt to taste

•6 ozs of vegetable juice

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Your Heart Healthy Day

Start Heart Healthy •Have a healthy breakfast ALWAYS it really is the most important meal of the day

•Include fruit

•Hot Cereal

•Juice

•Yogurt

•Toast

•Hot Herbal Tea

•Glass of Water with Lemon

End Heart Healthy•Avoid heavy meals at night

•Reduce your caffeine significantly – none at night

•Warm glass of Almond Milk is soothing at night before bed

•Hot Herbal Tea – Chamomile

•Deep Breathing Exercise can be relaxing and get the circulation system flowing for a more peaceful sleep

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Just Move but

Why?

Strength – loss of muscle strength and quality of tissue – declines about 4% each decade from 25 to 50

Endurance – As we age we do less aerobic type fitness and experts believe this often contributes to increased lack of mobility in daily life

Flexibility – Joints change with age and this can lead to stiffness, decreased range of motion and more injuries

Balance – Each year, hospitals see over 300,000 patients for broken hips, due to falling. Balance exercises can help avoid injuries from falls and keep you independent and mobile

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Types of Movement

•Walking

•Praise Moves Yoga

•Praise Dance Fitness

•Zumba

•Weights

•Pilates

•Cetified Personal Trainer

•Dance

•Jogging

•Boxing

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Before You Start An Exercise Program:

Get clearance from your Doctor

Chose a program you really enjoy

Variety is the spice of life – switch up your movement activity try something new every once and awhile

Start off low-impact if it has been awhile

Be kind to yourself, give you body time to adjust to exercise if you haven’t exercised for a while

Keep you body hydrated

Wear comfortable clothing, make sure you get the correct foot wear.

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HOW DO I GET STARTED

•Get a work-out partner

•Join a class or group

•Pick something that is fun and exhilarating

•Be consistent in whatever you choose

•Some movement is better than no movement – if you start of doing something twice a week and grow from there that’s fine!

•It is never to late to start –

•SO LETS GIVE IT A TRY

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Spiritual and Emotional WellnessMatthew 3:16-17

• Change you inner picture – speak peace, joy, and prosperity over yourself – pray for yourself, love yourself, be THANKFUL for yourself

• Surround yourself with positive people, negativity is toxic, it can make you sick

• Part of protecting your temple is protecting your heart

• Fill your heart with positive affirmations and scripture

• Stop those negative thoughts

• Psalm 18:19 – “God is pleased with me”

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PHILLIPIANS 4:13“I can do all things through Christ who strengthens me”