Notes from Chris Freeman on September 15, 2011
**Her overall message was that JESUS is our spiritual nourishment-without Him all our knowledge of what to eat, how to take care of our bodies, etc. doesn’t amount to anything.
The Freeman’s life verse is Romans 12:1: “Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God-this is your true and proper worship.” (NIV)
L-lifestyle (how we live)
E-exercise (how we move)
A-attitude (how we think)
N-nutrition(what we eat)
We should strive to be:
Spiritually lean-fueling the spirit, reading /teaching the Bible, praying, spending time with the Lord.
Nutritionally lean-fueling the inside
Physically lean-fueling the outside
Our goal is to eat 75-80% “whole” foods-live a healthy lifestyle for the majority of the time so that you can occasionally indulge(ie. go to fast food, etc)
Think PROGRESS NOT perfection!!
When discussing body image in front of children-be mindful of terminology. Always say, “heart healthy” (not skinny). Do not talk about “dieting” or “losing weight”-express your interest in being HEART healthy-want to fuel body spiritually, mentally, physically.
Unfortunately, bad eating habits are learned early. ( America counts french fries and ketchup as top 2 vegetables!)
Interesting fact: taste buds are developed in utero!
Stoplight analogy of healthy eating:
Green light– GO- all fruits and vegetables in raw form
Yellow light-SLOW-not necessary foods, don’t need as much
Red light-STOP and THINK-small portions/make a different choice
Go Green-Whole Food Nutrition
(vitamins, minerals, fiber, complex carbs, phyto nutrients) are some benefits
*there are 10,000 nutrients in each fruit and veggie! (think of one apple)
Chris is a big fan of Juice Plus-several health benefits including academic and athletic participation
What else do we need in our diet?
PROTEIN– fistful for each person(your size fist is appropriate for you. A child’s fist is an appropriate serving size for them. A man’s fist is an appropriate size serving for him. It is individual!)
CARBS– stay away from simple carbs-empty calories.
OMEGA 3 FATS– boosts brain development and energy
Omega 3 Fish oil-increases energy levels.
When buying, look for:
-no fishy smell/taste
-she recommends orange cod liver oil for children-can hide in foods
-nordic naturals: www.nordicnaturals.com or www.chrons.net
Nutrional advice for children…
Minimize white sugar in diet! On average, kids consume 5 lbs of sugar per week…uck!
Also avoid chemicals in foods…red dye #40, yellow dye #7
Avoid words you can’t pronounce!
Check out Dr. Sears website for fun tips on how to eat healthy/stay active as a family.
Some suggestions: fill a muffin tin with green light foods. Challenge kids to eat snacks in each compartment.
-Make whole wheat pizzas on english muffins
-Be on the lookout for the “dirty dozen”
-DRINK WATER, WATER, WATER!!! (Try and drink half your body weight in water…if you weigh 120, drink 60 oz/day)
Activities: Be active as a family-model for your children the importance of FUN and exercise!
-Just Dance 2
-baby boot camp
Check out this great website called imom.com. It talks about what to eat and what not to eat for mom and for child: click here to go straight to the article:
Artwork above is by Triciarobinson.com