The following shows how many of these resolutions are maintained as time goes on:
1) Past the first week: 75%
2) Past 2 weeks: 71%
3) After one month: 64%
4) After 6 months: 46% ⁽¹⁾

But don’t let those stats convince you to plop down on your couch with a bag of chips. People who explicitly make resolutions are 10 times more likely to attain their goals than people who don’t explicitly make resolutions. ⁽¹⁾ So, if you want to lose weight or just get more fit in 2007, then resolving to do so may be beneficial to you. Just make sure you have an action plan that helps ensure your success.

A Department of Labor survey of adults asked them to identify the biggest issue that prevents them from achieving their New Years Resolutions or goals. The top 3 reasons identified were as follows:
1) Procrastinating 33%
2) Lack of discipline 24%
3) No game plan 19%.

Here is a specific action plan for diet and fitness related resolutions that will help eliminate these three top issues.

• Find a positive support system
  For some, family may be just what they need. But, if your family members are struggling with the same diet or weight loss issues as you and aren’t ready to commit themselves to change, then you might want to look elsewhere. Friends may also be an option, but again if they are struggling with their own issues then you might want to enlist other help. Try finding a local support group of like-minded people, go online for a virtual support group or seek out the help of a professional personal trainer or dietician.

• Don’t put off tomorrow what you can do today
  One of the biggest obstacles new dieters/exercises face is just getting started. If you continue to say “I’ll start tomorrow”, then you may find that tomorrow never comes. You repeatedly push it off and before you know it another year has passed by while you remain in the same place you were before. If you promise to start tomorrow, then do it! Don’t allow any other “priority” to get in the way. At the risk of sounding cliché, Just Do It!

• Start a new exercise plan slowly but remain consistentand build up on it. Follow this example:
  • Week 1: Walk for 20- 30 minutes just 2 times per week.
  • Week 2: Increase your walking frequency to 3 times per week. Add in one day of strength training. Try 5-10 exercises to target your entire body.
  • Weeks 3-4: Maintain the three days of walking and increase the strength training to two times per week.
  • Weeks 5-6: Increase the intensity of your walk sessions by increasing the speed and/or increasing the incline. If possible, walk four times per week and strength train 3 times per week.
  • Weeks 7-8: Time to change things up to keep your body challenged and avoid plateaus and burnout. Try adding a different cardio option at least two times per week (swimming, jogging, playing a sport, etc.). For the strength training, try new techniques like pyramids or supersets. You may need to enlist the help of a personal trainer for new ideas.

• Start a new diet plan slowly but consistently.Avoid labeling any foods as “bad”. Eat a variety but in moderation and include more of the nutritionally dense foods.
  • Week 1: Improve your hydration through your daily water intake. Try to consume approximately 64 ounces per day.
  • Week 2: Add in one extra vegetable a day until you are eating 5 servings of vegetables every day.
  • Week 3: Include one serving of lean protein at every meal.
  • Week 4: Limit starches and sweets (simple carbohydrates).

Find more help with weekly dietary guideline advice.

The above exercise and diet recommendations give you a substantial game plan for your first two months. All you have to do is implement it.   Post this action plan on your refrigerator or somewhere else that will force you to look at it every day. And, mark every action on your daily calendar to ensure it doesn’t get bumped by some other priority.

Also, remember that setbacks are normal and should not spell disaster for your resolution. If you are following your game plan 90% of the time and only 10% of the time falling off the wagon, then pat yourself on the back and cut yourself a little slack! If you find yourself starting to really wane from the plan, then tap back into what helped you initially get motivated. Don’t give up. Just start where you can (even if that’s taking a few steps backward) and head toward your goal.

If you’d like the help of a guide who can personally help you reach your goals this year, help is available, and free! Contact an email mentor today and they will help you. (This is a free and confidential service.)

⁽¹⁾ Source: Auld Lang Syne: Success predictors, change processes, and self-reported outcomes of New Year’s resolvers and nonresolvers, by John C. Norcross, Marci S. Mrykalo, Matthew D. Blagys , University of Scranton. Journal of Clinical Psychology, Volume 58, Issue 4 (2002).

If making homemade goodies is one of your favorite holiday activities

The book Low-Carb Sweets and the Art of Self-Indulgence is bursting with desserts ranging from Brownie Fudge Pie to Cranberry Nut Bread and the best news is there isn’t a drop of flour or sugar in any of the treats.

Nutritious and tasty treats are possible

In fact, most of the goodies are so loaded with protein and fiber, one could consider them a healthy meal. (For example, a handy Christmas brunch waffle has more protein than two eggs and twice the fiber of two pieces of toast.)

The best news is that these indulgences are not only delicious but contain less than 5 grams of carbohydrates. This is an extraordinary feat, considering that a regular piece of chocolate cake can contain more than 60 grams of carbohydrates.

Some of these recipes are so low on the glycemic scale that they proved to be safe and didn’t spike sugar levels when tested by diabetics.

Low Carb Macadamia Fudge
Recipe taken from Low-Carb Sweets and the Art of Self Indulgence by Sharon Allbright. (Reprinted with permission.)

Take your taste buds on an exotic adventure with this delicious candy. The combination of chocolate and macadamia nuts is bound to take you to the land of “Too Good to Be True.”

A big bonus with this easy recipe is that it requires no cooking and can be made in minutes. The second that chocolate craving crashes on the scene, whip up a batch of fudge, roll into balls and begin experiencing sweet satisfaction in less than 10 minutes.

Ingredients:

5 tablespoons chocolate whey protein powder
2 tablespoons unsweetened cocoa powder
1/3 cup of soft butter
1 teaspoons vanilla or chocolate extract
2 tablespoons canola or mild tasting oil
3/4 cup Splenda (a non-sugar sweetener) or sweeten to taste
3/4 cup chopped macadamias (or other nuts)

Directions:

Combine first 6 ingredients in a food processor until well mixed. Add the nuts and mix by hand.

Put fudge on a buttered plate and flatten with the bottom of a glass until about 1/4 – inch thick. (You can also form balls by hand.)

A ground-breaking cookbook

This groundbreaking book is the creation of former health columnist, Sharon Allbright, who professes to loving desserts, but wasn’t willing to accept the weight gain, blood sugar plunges or guilt associated with her indulgences.

Four years later and two dress sizes smaller, she published the cookbook that has already jumped to the top ten in its Amazon.com category and is one of the top selling books in health food stores.

According to the author, “These recipes are not only simple to make but also time friendly.” In fact, the Macadamia Fudge can be put together in less than five minutes, in case of an emergency “chocoholic attack!” Try out the recipe above and see for yourself!

The second segment of this unique book, “The Art of Self Indulgence,” came to light through the author’s experiences with this seemingly utopian eating style. “It turns out that years of dieting can make one feel guilty eating sweets– healthy or not,” reports the new “Queen of Low Carbs.”

Tips on breaking barriers of self-denial make this not only a soul-satisfying cookbook, but also a plan that can transform healthy eating into a “sweeter way of life.”

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This is supposed to be a season of joy and happiness, but many people don’t feel it. Many people suffer from bouts of depression or the blues at different times during the year. During the holiday season people encounter memories of loved ones they have lost through death or divorce or friends who have moved away. People experience stress and difficult family reunions over the holidays. Depression is a growing problem. In fact, psychologists have said that we live in an “age of depression”.

There are many causes for this mood disorder. Reasons for depression range from grief, divorce, major changes, lack of sunlight or physical exercise, a general disappointment with life or friends, low self-worth, relationship, spiritual or anger problems, false beliefs about life and God, trauma from the past, deficiency of neurological chemicals and more.

What are some of the symptoms of depression? Check to see if you have been experiencing any of these symptoms:

1. Loss of appetite. Weight gain or loss.
2. Depressed affect. Children & Adolescents: cranky, irritable, angry/explosive outbursts.
3. Diminished interest in or enjoyment of activities.
4. Psychomotor agitation or retardation.
5. Sleeplessness or hypersomnia.
6. Lack of energy.
7. Poor concentration and indecisiveness.
8. Social withdrawal.
9. Suicidal thoughts and/or gestures.
10. Feelings of hopelessness, worthlessness, excessive or inappropriate guilt.
11. Low self-esteem.
12. Unresolved grief issues.
13. Hallucinations or delusions.

If you have 3 or more of the above symptoms which have lasted for over 2 weeks, you should seek medical help or professional counseling. You can find a counselor or go to the nearest mental health center.If you are suicidal please contact 911 (in the USA or Canada) or go to a hospital emergency room.

How do you move beyond depression?

Usually people who are feeling depressed are not doing what would help them feel better.

• Talking about your feelings with someone is very beneficial. Exploring with someone, especially a counselor, what is underlying your feelings can help you begin to problem-solve.
• Seeing your doctor for a physical exam and telling him/her about your depression can lead to further treatment for physiological causes. You may need to consider taking an anti-depressant.
• Regular exercise and proper diet, spending time with family and friends and reaching out to others is very helpful. Seeking a relationship with God and praying to Him brings hope and encouragement when you are feeling down-hearted.

If you or someone you know are trying these activities and still stuck in depression, it is wise to seek out professional Christian counseling.

Is there a spiritual dimension to depression?

Is there a spiritual dimension to depression that gets overlooked when we rush into taking medication? In other words, in our effort to “hurry up and feel good” do we possibly miss out on important lessons that God might be wanting to teach us? There most certainly is always a spiritual dimension to depression. In the book of Psalms in the Bible, David, one of the Kings of Israel wrote:

Why are you downcast, O my soul? Why so disturbed within me? Put your hope in God, for I will yet praise him, my Savior and my God.

Most people who walk in my office feeling depressed are spiritually hungry. Many have a general sense of distance from or disappointment with God. They struggle with periods of doubt about God’s love for them and begin to question whether He will help them through their problems. Some people express anger towards God wondering, “how a good God can allow suffering?”. Or they question whether God exists. This spiritual vacuum can actually be the basis for some of the hopelessness and despair they feel.

Depression is a complex disorder.

Since human beings are very complex it is necessary to address all the underlying causes of depression such as: low self-esteem, losses, physical pain, relationship or financial issues, guilt, shame, trauma, dysfunctional family issues, along with the spiritual and physiological reasons.

Medication can give people more motivation and energy to get through a depressive period in their life but it will not be a cure-all for depression. One must take steps to fight depression on all fronts: spiritually, mentally, physically, emotionally and relationally.

The great news for this holiday season and throughout the year is that God does exist and whether you realize it right now or not, he loves you very much.  You are not in this alone. If you are looking for someone you can place your trust in, a foundation to build upon, you can find that safe place whether you’re in a relationship right now or not.  Place your trust in God and his promises.  Anchor your life to the hope that he brings.

He is the well deep enough to draw from when you need peace, hope and wisdom, insight and love, endurance and faith. He gave His Son Jesus Christ to die on the cross for all our sins.  Everyone feels unworthy sometimes, but God thinks you’re worth it—even worth the death of His Son.

You can receive Christ right now by faith through prayer. Praying is simply talking to God. God knows your heart and is not so concerned with your words as He is with the attitude of your heart. Here’s a suggested prayer:

Lord Jesus, I want to know you personally. Thank you for dying on the cross for my sins. I open the door of my life to you and ask you to come in as my Savior and Lord. Take control of my life. Thank you for forgiving my sins and giving me eternal life. Make me the kind of person you want me to be.

Does this prayer express the desires of your heart? You can pray it right now, and Jesus will come into your life, and forgive you of your sins forever, just as he promised.

One solution is to nip and tuck your favorite dishes to increase health value, decrease the guilt factor, and still maintain taste.

The basics for modifying holiday recipes are quite simple and can be applied to food preparation year-round. Reduce, replace, substitute, experiment and use a smidgen when the recipe calls for a dollop. Don’t expect to cut back every time and decide what your priorities are. Two good questions you can ask yourself about any recipe are: Do all the extras need to be there? Can I leave some of it out?

Easy year-round tips

1. Use 1% milk instead of cream in cream-based soups, sauces and gravies.
2. Grate cheeses well and sprinkle into recipes.
3. Use low-fat mayonnaise and sour cream for dips, dressings and spreads.
4. Sautee with defatted broth, wine or tomato puree.
5. Season with minced tangy vegetables like onion, garlic, parsnip and parsley.
6. Start off using 1/4 of the fat and sugar the recipe calls for and adjust for taste.
7. When baking, substitute some butter or oil with pureed fruit like applesauce or pureed pears, using equal volumes fruit for fat.
8. Add only half the extras the recipe calls for, like chocolate chips, candy pieces or coconut.
9. Toast nuts and spices to enhance flavor. Chop finely and distribute evenly.

Special holiday tips

1. Offer an assortment of colorful roasted fresh vegetables; we eat with our eyes first!
2. Serve hot baked breads stuffed with artichokes, sun-dried tomatoes and feta cheese. Stuffed breads make fabulous lower-fat appetizers.
3. Season mashed potatoes with plenty of garlic and herbs instead of butter. Roast garlic cloves in the oven; remove from skins and puree. Fold in mashed potatoes and low fat milk.
4. Try “creamed” pearl onions for a leaner, tasty white sauce. Whisk up low-fat milk, flour, salt, pepper and a pinch of grated, dry jack cheese. Add peeled onions and bake at 350°F until tender.
5. Top desserts with fat-free frozen yogurt or whipped evaporated skim milk.

Here are some tips from the National Headache Foundation to help you battle holiday headaches:

1. Plan in advance. A well-planned trip can ease the stress of holiday traveling. Be prepared for extra long lines and wait times at the airport and arrive at least three hours before your scheduled departure. As many Americans may choose to drive rather than fly this holiday season, consider increased traffic on the roads and plan accordingly. If you do plan to travel by car, plot your course and make all hotel reservations in advance.
2. Make lists. Forgetting to leave the key with the neighbor who will water the plants and pick up the mail can spoil even the best tasting turkey dinner. Make a list of everything that must be done and of all important items you will need before you leave. Knowing that you have everything carefully organized will ease the tension of a long trip.
3. Don’t skip meals. An empty stomach could spur a headache. Therefore, if you’re unable to follow your normal eating schedule, pack snacks for the trip. Avoid foods such as ripe cheeses, processed meats and chocolate, which may cause headaches in susceptible people.
4. Consider alternate plans. If you are staying home for the holidays and can’t be with family and friends far away, create new ways to celebrate. Plan a special dinner with neighbors, volunteer at a shelter or other community event, or plan to swap photos and videotapes of your celebration to with loved ones later.
5. Avoid last minute shopping. Hot stores and long lines are enough tol give the most ardent ‘shop-a-holic’ a tension headache. This year, why not utilize catalog or online shopping opportunities as a stress-free option. Also start holiday shopping early, slowly accumulating gifts for friends and loved ones.
6. Be aware of smoke- and perfume-filled rooms. Both are typical celebration environments, which can trigger headaches. If possible, get some fresh air or find an area that is relatively smoke and perfume- free.
7. Don’t disrupt your normal sleeping and waking patterns. Those late-night parties can also lead to migraines by tempting you to stay up past your bedtime and wake up later than usual. Try to go to sleep and awaken at the same time everyday.
8. If you choose to drink alcohol, do so in moderation. Try to sip your drink slowly. Mixed drinks containing fruit or vegetable juices will probably have less effect than straight alcohol. Alternate with non-alcoholic beverages such as soda or water. Avoid red wine which contains tyramine, a naturally occurring amino acid known to trigger headaches. Try a glass of white wine instead.
9. Schedule personal time. Holidays bring families together for quality time, but the stress of being with your family over several days, perhaps in close quarters, may be stressful. Have realistic expectations about the visit. Plan to visit friends, take long walks and give yourself a break from all that family togetherness.
10. See your healthcare provider. If you find that you are experiencing more frequent or severe headaches during the holidays, you should make a specific appointment with your healthcare provider for an accurate diagnosis and to develop a treatment plan.

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“So when Jesus had received the sour wine, He said, “It is finished!” (John 19:30 (NKJV)

Salvation was completely accomplished on the cross that day.

According to Strong’s concordance, the word “salvation” includes the concepts of “rescue, safety, deliverance, health, victory, help, success in everything, welfare, save, and liberty.” That is a very exciting and comprehensive package, and it belongs to each one of us who have received Christ. Not that we experience all of these things from the moment we are saved, but they are available to us and by faith we can trust God to work each one of these things into our lives.

The Word tells us that we are to “work out our own salvation” (Philippians 2:12). Our salvation package is akin to Israel being given the Promised Land. Though they had not even entered into it yet, they had God’s assurance that it belonged to them, but they would have to go in and take it one piece at a time. All that salvation offers is our Promised Land, and it is already ours even though we may not be experiencing it yet. It is up to each one of us to understand what God’s sacrifice has provided for us, to believe by faith that we can have it, and then “work it out” by coming into alignment with God’s principals, and see the promises become a reality in our own lives. This is what it is to “take back what the enemy has stolen from us.”

“I will take up the cup of salvation, and call upon the name of the Lord” (Psalm 116:13).

“Let your mercies come also to me, O Lord, Your salvation according to Your Word” (Psalm 119:41).

“Lord I hope for your salvation and I do your commandments” (Psalm 119: 166).

“Therefore with joy you will draw water from the wells of salvation” (Isaiah 12:3).

Questions: What does the word “salvation” mean to you?

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