Will run for food.

Will run for food! Namely protein, like BBQ for Buddy's 5k!

Which I have to say: NAILED IT. I was first overall female survivor (23:09). That is also my fastest 5k to date. I'm hoping by next 5k I'll hit my goal of 22 something for two reasons: 1) progress is cool and 2) come January 1st, though I will still be 24 til July, I'll be in the 25-29 age category. And there are some pretty fast mid to late 20 females. Am I really mid 20s? Didn't I just graduate highschool?

No. And I must say: after graduating college I didn't ever want to go to school again. But here I am more than a week into personal training school. And Dad and I have job interviews Tuesday to work basically as payed interns. Ah! This change is becoming more real.

I've questioned this change a lot lately. Mainly because I have known for a good two years now that missions will never be the same for me. I thought that a survivor testimony would be the only change in how I did missions. Years before that I had someone prophetically tell me I had a gift of healing. It never made since to me even through there has always been opportunities to pray for the sick while I've been on trips. Then I thought my greater understanding of God as a healer would play a part in that. But it still didn't seem right. I kept thinking of how your God given gifts and talents are a major part of how you do missions. Then it hit me. I know what it's like to be sick. I know how to rebuild your health and your body. Around 70% of people live with chronic diseases that are preventable with diet and exercise. I know how to help people reverse their health situation! That is where the gift of healing comes in. It comes in a very tangible way. So here I am. Back in school with a new missions statement. Never think you have your life and God's plans figured out peeps.

So where do you start in taking control of your health? I posted on our TRI level fitness Facebook page the other day that 70% of your immune system is in your digestive system. You either feed yourself healthy, or you feed yourself sick. Your body will only function well if you fuel it well. Whether you are looking for better athletic performance or wanting to lose weight, correct nutrition is key. Ever heard, "Eat for the body you want"? I'm going to add "Eat for the health you want", too.

Things you should never eat:

Foods with long, unpronounceable ingredient lists.

Why? Simply, it's not real food.

High fructose corn syrup.

High fructose corn syrup, and any other unnatural sweeteners, are chemically altered and cannot be processed by your body. It also leads to diabetes, weight gain, and many other chronic diseases.

Trans Fats.

Trans fats have no nutritional significance, raise your bad cholesterol and lower your good.

Things you should always eat:

Fruits and Vegetables.

Why? They are full of vitamins, nutrients, fibre and are low calorie, so eat up.

Lean proteins (Meat, eggs, low fat diary, beans).

Protein, like fiber, helps keep you full and helps build muscle. You want to eat lean proteins to keep your bad fat intake down.

Good fats (Olive oil, coconut oil, avocado, nuts).

There are bad fats and good fats. The correct portion of good fats will raise your good cholesterol and help you lose fat. (Yes! Healthy fat makes you LOSE fat!).

Whole grains & other carbohydrates (Whole grain pasta, bread, oats, fruit, beans and most vegetables).

Like fats there are good and bad carbs. Bad carbs are things like white bread and pasta that are made with enriched (nutrition-less) flour. Good carbs will keep your blood sugar level and give you sustainable energy. Carbs will also contribute to your fiber intake.

Health eating means finding a balance of proteins, carbs & fats.

Low calorie DOES NOT mean healthy for you. There is a major difference in a 100 calorie cookie pack and 100 calories worth of fruit. You should monitor nutrient intake as well as calories whether you are losing or maintaining weight. If you need help to track the calories you eat and the calories you burn there are many phone apps that make this easy. Like the free versions of "My Fitness Pal" and "My Plate". Or you can go the old pen and paper route.

Here is a guideline for what a plate/meal should look like: 

As for potatoes, I'm going to say a serving of sweet or red potatoes would be good for you. All things in moderation. Like these broccoli and salmon stuffed sweet potatoes that I just pulled out of the oven. I made some BBQ sauce to go with them, too. That will be in the next blog post. ;)

And let's talk about sugar for a second. Sugar has no nutritional value what so ever. Which is why you should never eat processed sugars. Get some organic sugar. Even then, it still has no nutritional value but at least its natural. Honey is also a good natural sweetener. And if you work towards not eating added sugar you'll find that your taste buds will adjust and you just might like eating less sugar. And to be honest, I struggle with this change. But coffee with just almond milk is growing on me.

Start to make small changes here and there in your new healthy diet and you'll find that it gets easier to make better choices after a while. Start telling yourself that your and your family's health is worth the effort!

Then make time for 30-60 minutes of exercise a day and you've got it made. Get out and walk, run, bike, whatever you like. Find something that you love to do so that you'll stick with it. Exercise shouldn't have to be boring! And again, there are phone apps to help you get moving. Like Sworkit App. It has strength, core, and aerobic exercise routines you can do anywhere.

Now if you'll excuse me, I have to sort out my training plan starting December 1st for marathon season. ;-)