Making Rest A Priority

      It seems the older I get, the more complex life becomes. 
      I think the most simple time in my life was when I was single, working full-time and living alone. I dated, but wasn't tied to anyone or anything. I ran my own schedule, controlled what food entered my abode and did my own thing.
     Then I began dating my husband-to-be. We dated 4 years, and that was exciting. We got married into a life that was different for both of us. Although the complexities of living with another person added to some increased stress in both of our lives, it was well worth the sacrifice - and still is.  
     About 8 years later, we had our first and only child, although we didn't plan it that way. We intended to have more children, but God had a different plan for us.
     With this child, life got really complex in multiple ways - fast! It was well worth the sacrifice - and still is. And I'm certain there will be more complexities to come!
     One constant activity for me throughout all these life changes is exercise: it keeps me sane and happy with my body. But one thing I realize I need more of is rest. I struggle with the idea of getting rest, meditation, relaxation and good sleep. It hasn't been a priority, so I tend to put it last on the list, "Oh, if I get time, I'll sleep in" or "if I get a quick 20 minutes, then I'll do some meditating". It's as if I know it would do me well to indulge in these different forms of rest, but somehow, I never make it a priority.
      With all the complexities of my life, my body now demands different (better) treatment. The exercise has been a constant, but the rest has not. I have taken my health and my body for granted too long, and it's time for a change.
    I recently decided to get on a schedule of meditation. I have tried several ways to do this and come up with this conclusion: every day is different, so the meditation can't be the same every day. I can still get it in, but it may not be at the same time. And this will be my challenge. All I know is that all forms of rest are more of a priority with me today.
    Are you one of those who, if something is on your mind, you cannot sleep? What if you had a disagreement with your spouse and it is yet unresolved? How about a crucial appointment the next day, a test or a presentation? If I can't sleep, then I have found that meditation can be a sufficient substitute.
     There will be an ebb and flow of rest for most of us. Some nights we will sleep well, and other nights we won’t. Even if you can't find time to meditate or even if you don't want to meditate, the main thing to remember here is to not go too long without some kind of quality rest, because a lack of quality rest will break down the immune system and we can get sick or be more susceptible to illness.  Sweet Dreams!

What's Your Daily Water Quota?

     How much water do you drink a day? Do you follow the 8/8 rule: 8 glasses of 8 ounces each day, or do you follow another system? Do you just drink water when you think about it, or are you aware of how much you have already consumed and how much more you might want to consume on any given day? Or do you not pay attention to water at all, but know you should do something to drink more each day?

      I have seen people carry around a gallon jug with them all day long, and they drink from this until it is gone. Personally, I would feel a little silly carrying around a gallon jug of water, so that wouldn't work for me.

     And I don't believe in a universal formula for water consumption either, because the quantity needed for an individual depends upon his environment, age, weight, lifestyle and time of year.
     But I do believe that everyone should establish their own water "quota" to drink each day. A water quota is a "minimum amount of water you require yourself to drink every day, with few exceptions." Many folks I work with set their water quota at about 100 ounces a day. This is approximately 3 liters, and it's easy to measure with bottles of purified water. Others follow the 8/8 rule. Still others consult with their doctors to get their quota.
     A tip that may make drinking water easier for you is to carry a bottle of water with you at all times. Bring it with you when you get in the car or run an errand. Choose water when you dine at a restaurant. You will be surprised at how easy it is to reach your quota when you include water with the activities you already do.

     There is such a thing as drinking too much water: it’s called hyponatremia, and it is extremely rare. I wouldn't concern myself with drinking too much water. Not drinking enough is far more likely to happen!
     If you want to increase your water intake, don’t go from one extreme to another. Increase it gradually, and listen to your body, for your body will be your ultimate guide.

How Can I Lose Weight By Eating More?

Seems impossible, but it's true. When I say eat "more", I mean "more frequently", not "more quantity" in a single meal. But by the end of the day, the total quantity of food eaten might actually increase compared to the total quantity eaten with someone eating fewer meals per day.

Here's how it works. I'll show you with an analogy and a multiple choice question:

Consider a steam locomotive that is powered by burning coal. How often and how much should you put coal in the furnace to insure the longest, smoothest ride, in addition to the longevity of the engine?
a. The total daily amount of coal is placed in the furnace at the beginning, middle OR end of the trip
b. The total daily amount of coal is placed in the furnace at the beginning AND the end of the trip
c. The total daily amount of coal is spaced out, starting from the beginning of the trip and placed in the furnace at regular intervals throughout the trip

This was a gimme. I know you guessed "c", because it makes sense, doesn't it? If you didn't guess "c", post a comment, and I'll explain it.

Our bodies work the same way as this locomotive, and they function best with small amounts of food eaten at frequent and regular intervals.

So how do you get there from where you are? How many meals do you eat per day, on average, right now? 3? 2? It doesn't matter. Just begin by increasing that number by 1. Work with that number of meals for a few weeks (~21 days to establish a habit) and see how you feel. I'd bet that you begin to look forward to the meal, and your body might even be hungry for that meal!

But how do you lose weight this way? The magic is in the metabolism. When you eat smaller, frequent meals - every 2 1/2 to 3 hours - your metabolism changes. It speeds up, because the body is like that locomotive. And when your metabolism speeds up, guess what? You burn more fat at REST! You lose weight almost effortlessly. The effort you put in is in the planning and preparation of your meals.

If you are skeptical, try this for 21 days and let me know how it works for you.