→  Getting the Right Amount of Nightly Sleep

So you regularly get 8 hours of sleep every night but you still feel tired during the day. What’s the deal? For starters, the 8 hour sleep guideline is just that—a guideline.

Yes, the 8 hours of sleep standard has been routinely researched to be the number of hours of sleep that most people need. However, it doesn’t always work for everybody, and you may need to adjust it a little to get it right for you.

 

→  Fine-tune your body’s clock

Too much sleep can be just as bad as too little sleep. It’s important to dial in your personal body clock so that you feel refreshed and ready to tackle the day, everyday.

To do this, figure out what time you need to get up in the morning.

Count back 7.5 hours as a good time to start getting to bed.

7.5 hours is a good benchmark because the average person goes through five 90 minute sleep cycles alternating between sleep (non-REM) and deep sleep (REM).

It’s best to wake in-between deep sleep cycles rather than in the middle of one. Waking in the middle of REM can lead you to feeling groggy during the day. If you wake during non-REM you’re more likely to feel alert and attentive as the day progresses.

Try this 7.5 hours sleep duration for 3 days. If you find yourself waking about 10 minutes before your alarm goes off, you’ve found your perfect bedtime. If however you’re still relying on your alarm clock to wake you up, try moving your bedtime back 15 minutes every 3 days until you find yourself waking just a few minutes before your alarm goes off.

Once you find your body’s perfect internal sleep-clock, stay consistent with it. The less you vary from the norm, the more alert you will be during the day and the better you will function.

 

→  Practice better sleep habits

If you find yourself having difficulty getting to bed on time every night, there are a few things you can do to help you get to bed quicker:

  • Ditch your electronics. This may be the simplest yet hardest habit to break. The artificial light emitting from your cellphone, tablet, laptop, television set, e-reader, portable game console, etc, tricks your brain into believing it needs to stay awake because it associates light with daytime. This deception can disrupt your circadian rhythm, which in turn leads to poorer sleep at night and feeling rundown during the day.
  • Keep your room dark and quiet. Ditching those electronics may not be enough to create the ideal sleeping quarters. If possible, turn off all lights. If this is not possible, leave one dim light on or use a nightlight.
  • Try using “white noise.” Listening to music to help you get to bed may work for you, but it’s also likely to disrupt your sleep, causing more problems than it solves. If you must listen to music, try setting it on a timer that will shut it off shortly after you fall asleep. A better option is to listen to white noise while you sleep. White noise from a fan or a sound-machine creates a consistent rhythmic sound that can be both relaxing and help drown out other sudden noises that may cause you to wake at night.
  • Avoid caffeine before bed. This one should be a no-brainer, but many people have a hard time resisting caffeinated beverages before bedtime. Caffeine is a stimulant and will increase alertness at that crucial time when your body wants to wind down. If you are a habitual caffeine user, try avoiding using caffeine three hours before bedtime to help get you to sleep on time.

 

→  A Healthier Lifestyle Leads to Healthier Sleep

Diet and exercise can go a long way towards getting better rest at night and being more alert during the day. Balancing healthy eating choices with routine exercise can dramatically affect the way you perform throughout the day.

Foods to Avoid to Improve Sleep

  • Foods high in sugar and caffeine can have a temporary energy-boosting effect on the mind and body’s alertness, but is often followed by a crashing feeling that can last much longer than the short energy-surge you were after.
  • Fatty foods and processed carbs have also been associated with daytime sleepiness. These foods may fill you up but they’re not loaded with the vitamins and nutrients your body needs to produce ample amounts of energy.
  • Spicy foods close to bedtime. Spicy foods are notorious for causing heartburn, indigestion, and acid reflux. Heartburn can be made worse while lying down as it allows the acids to creep up into the esophagus and burn the sensitive lining.

 

→  Increase Quality Sleep with Healthy Choices

  • Eat more healthy foods. Eating more foods that naturally boost your daily energy levels can go a long way in helping you feel more alert everyday. Eat more natural, unprocessed carbs. Eat foods that are rich in antioxidants, amino acids, proteins and high in vitamins. A short list of high energy foods would be: leafy greens, whole grains, tree nuts, lean meats, eggs, fruits (especially apples, bananas, and blueberries), and bell peppers just to name a few.
  • Exercise more. Routine exercise can go a long way in curing your daytime fatigue. Exercise breeds energy. It is recommended that you exercise at least 40 minutes a day, 4 days a week. Aside from the energy boost you’ll experience, exercise also releases endorphins which will leave you simply “feeling good” about yourself.

 

→  Poor sleep could be a sign of a sleep disorder

If you practice the above guidelines of a healthier lifestyle and better sleeping habits but still find yourself suffering from daytime drowsiness, it may be a sign of a more severe medical condition such as: obstructive sleep apnea (OSA),anemia, thyroid problems, narcolepsy, depression, restless leg syndrome, undiagnosed heart disease, or deficiencies in key nutrients. If you think that you may be suffering from one of these medical conditions you should contact your physician or local sleep clinic immediately.

 

 

Originally posted at http://www.alaskasleep.com/

 


There are many different weight loss solutions out there. This includes all sorts of pills, drugs and natural supplements.

These are claimed to help you lose weight, or at least make it easier to lose weight combined with other methods.

They tend to work via one or more of these mechanisms:

  1. Reduce appetite, making you feel more full so that you eat fewer calories.
  2. Reduce absorption of nutrients like fat, making you take in fewer calories.
  3. Increase fat burning, making you burn more calories.

Here are the 12 most popular weight loss pills and supplements, reviewed by science.

1. Garcinia Cambogia Extract

 

Garcinia cambogia became popular worldwide after being featured on the Dr. Oz show in 2012.

It is a small, green fruit, shaped like a pumpkin.

The skin of the fruit contains hydroxycitric acid (HCA). This is the active ingredient in garcinia cambogia extract, which is marketed as a diet pill.

How it works: Animal studies show that it can inhibit a fat-producing enzyme in the body and increase levels of serotonin, potentially helping to reduce cravings.

Effectiveness: A 2011 review that looked at 12 studies on garcinia cambogia found that, on average, it caused weight loss of about 2 pounds (0.88 kg) over several weeks.

Side effects: There are no reports of serious side effects, but some reports of mild digestive problems.

2. Hydroxycut

 

Hydroxycut has been around for more than a decade, and is currently one of the most popular weight loss supplements in the world.

There are several different types, but the most common one is simply called “Hydroxycut.”

How it works: It contains several ingredients that are claimed to help with weight loss, including caffeine and a few plant extracts.

Effectiveness: One study showed that it caused 21 lbs (9.5 kg) of weight loss over a 3 month period.

Side effects: If you are caffeine sensitive, you may experience anxiety, jitteriness, tremors, nausea, diarrhea and irritability.

3. Caffeine

Caffeine is the most commonly consumed psychoactive substance in the world.

It is found naturally in coffee, green tea and dark chocolate, and added to many processed foods and beverages.

Caffeine is a well known metabolism booster, and is often added to commercial weight loss supplements.

How it works: Short-term studies have shown that caffeine can boost metabolism by 3-11%, and increase fat burning by up to 29%.

Effectiveness: There are also some studies showing that caffeine can cause modest weight loss in humans.

Side effects: In some people, high amounts of caffeine can cause anxiety, insomnia, jitteriness, irritability, nausea, diarrhea and other symptoms. Caffeine is also addictive and can reduce the quality of your sleep.

There really is no need to take a supplement or a pill with caffeine in it, the best sources are quality coffee and green tea, which also have antioxidants and other health benefits.

4. Orlistat (Alli)

 

Orlistat is a pharmaceutical drug, sold over-the-counter under the name Alli, and under prescription as Xenical.

How it works: This weight loss pill works by inhibiting the breakdown of fat in the gut, making you take in fewer calories from fat.

Effectiveness: According to a big review of 11 studies, orlistat can increase weight loss by 6 pounds (2.7 kg) compared to a dummy pill.

Other benefits: Orlistat has been shown to reduce blood pressure slightly, and reduced the risk of developing type 2 diabetes by 37% in one study.

Side effects: This drug has many digestive side effects, including loose, oily stools, flatulence, frequent bowel movements that are hard to control, and others. It may also contribute to deficiency in fat-soluble vitamins, such as vitamins A, D, E and K.

It is usually recommended to follow a low-fat diet while taking orlistat, in order to minimize side effects.

Interestingly, a low carb diet (without drugs) has been shown to be as effective as both orlistat and a low-fat diet combined.

5. Raspberry Ketones

 

Raspberry ketone is a substance found in raspberries, which is responsible for their distinct smell.

A synthetic version of raspberry ketones is sold as a weight loss supplement.

How it works: In isolated fat cells from rats, raspberry ketones increase breakdown of fat and increase levels of a hormone called adiponectin, believed to be related to weight loss.

Effectiveness: There is not a single study on raspberry ketones in humans, but one rat study using massive doses showed that they reduced weight gain.

Side effects: They may cause your burps to smell like raspberries.

6. Green Coffee Bean Extract

 

Green coffee beans are simply normal coffee beans that haven’t been roasted.

They contain two substances believed to help with weight loss, caffeine and chlorogenic acid.

How it works: Caffeine can increase fat burning, and chlorogenic acid can slow the breakdown of carbohydrates in the gut.

Effectiveness: Several human studies have shown that green coffee bean extract can help people lose weight.

A review of 3 studies found that the supplement made people lose 5.4 more pounds (2.5 kg) than placebo, a dummy pill.

Other benefits: Green coffee bean extract may help lower blood sugar levels, and reduce blood pressure. It is also high in antioxidants.

Side effects: It can cause the same side effects as caffeine. The chlorogenic acid in it may also cause diarrhea, and some people may be allergic to green coffee beans.

7. Glucomannan

 

Glucomannan is a type of fiber found in the roots of the elephant yam, also called konjac.

How it works: Glucomannan absorbs water and becomes gel-like. It “sits” in your gut and promotes a feeling of fullness, helping you eat fewer calories.

Effectiveness: Three human studies showed that glucomannan, combined with a healthy diet, can help people lose 8-10 pounds (3.6-4.5 kg) of weight in 5 weeks.

Other benefits: Glucomannan is a fiber that can feed the friendly bacteria in the intestine. It can also lower blood sugar, blood cholesterol and triglycerides, and is very effective against constipation.

Side effects: It can cause bloating, flatulence and soft stools, and can interfere with some oral medications if taken at the same time.

It is important to take glucomannan about a half an hour before meals, with a glass of water.

8. Meratrim

 

Meratrim is a relative newcomer on the diet pill market.

It is a combination of two plant extracts that may change the metabolism of fat cells.

How it works: It is claimed to make it harder for fat cells to multiply, decrease the amount of fat that they pick up from the bloodstream, and help them burn stored fat.

Effectiveness: So far, only one study has been done on Meratrim. A total of 100 obese people were placed on a strict 2000 calorie diet, with either Meratrim or a dummy pill.

After 8 weeks, the Meratrim group had lost 11 pounds (5.2 kg) of weight and 4.7 inches (11.9 cm) off their waistlines. They also had improved quality of life and reduced blood sugar, cholesterol and triglycerides.

Side effects: No side effects have been reported.

9. Green Tea Extract

 

Green tea extract is a popular ingredient in many weight loss supplements.

This is because numerous studies have shown the main antioxidant in it, EGCG, to aid fat burning.

How it works: Green tea extract is believed to increase the activity of norepinephrine, a hormone that helps you burn fat.

Effectiveness: Many human studies have shown that green tea extract can increase fat burning and cause fat loss, especially in the belly area.

Side effects: Green tea extract is generally well tolerated. It does contain some caffeine, and may cause symptoms in people who are caffeine sensitive.

10. Conjugated Linoleic Acid (CLA)

 

Conjugated linoleic acid, or CLA, has been a popular fat loss supplement for years.

It is one of the “healthier” trans fats, and is found naturally in some fatty animal foods like cheese and butter.

How it works: CLA may reduce appetite, boost metabolism and stimulate the breakdown of body fat.

Effectiveness: In a major review of 18 different studies, CLA caused weight loss of about 0.2 pounds (0.1 kg) per week, for up to 6 months.

According to another review study from 2012, CLA can make you lose about 3 lbs (1.3 kg) of weight, compared to a dummy pill.

Side effects: CLA can cause various digestive side effects, and may have harmful effects over the long term, potentially contributing to fatty liver, insulin resistance and increased inflammation.

11. Forskolin

Forskolin is an extract from a plant in the mint family, claimed to be effective for losing weight.

How it works: It is believed to raise levels of a compound inside cells called cAMP, which may stimulate fat burning.

Effectiveness: One study in 30 overweight and obese men showed that forskolin reduced body fat and increased muscle mass, while having no effect on body weight. Another study in 23 overweight women found no effects.

Side effects: There is very limited data on the safety of this supplement, or the risk of side effects.

12. Bitter Orange / Synephrine

 

A type of orange called bitter orange contains the compound synephrine.

Synephrine is related to ephedrine, which used to be a popular ingredient in various weight loss pill formulations.

However, ephedrine has since been banned as a weight loss ingredient by the FDA because of serious side effects.

How it works: Synephrine shares similar mechanisms with ephedrine, but is less potent. It can reduce appetite and significantly increase fat burning .

Effectiveness: Very few studies have been done on synephrine, but ephedrine has been shown to cause significant short-term weight loss in many studies.

Side effects: Like ephedrine, synephrine may have serious side effects related to the heart. It may also be addictive.

 

Prescription Medication

 

Additionally, there are many prescription weight loss pills that have been shown to be effective.

The most common ones are Contrave, Belviq, Phentermine and Qsymia.

According to a recent 2014 review study, even prescription weight loss pills don’t work as well as you would hope.

On average, they may help you lose up to 3-9% of body weight compared to a dummy pill.

Keep in mind that this is only when combined with a healthy weight loss diet. They are ineffective on their own, and hardly a solution to obesity.

Not to mention their many side effects.

 

Take Home Message

Out of the 12, these are the clear winners, with the strongest evidence to back them up:

  • Weight loss: Glucomannan, CLA and Orlistat (Alli).
  • Increased fat burning: Caffeine and green tea extract.

However, I have to advise against Orlistat due to the unpleasant side effects, and against CLA due to the harmful effects on metabolic health.

That leaves us with glucomannan, green tea extract and caffeine.

These supplements can be useful, but the effects are modest at best.

Unfortunately, NO supplement or pill really works that well for weight loss.

They may give your metabolism a bit of a nudge and help you lose a few pounds, but that’s where it ends, unfortunately.

Cutting carbs and eating more protein are still the best ways to lose weight, and work better than all the diet pills combined.

 

Originally posted by  | www.authoritynutrition.com


1. SWIM

Swimming is one of the most rewarding ways to exercise and lose weight in summer.

On a hot day, there is nothing better than to take a dive into swimming pool and swim the day away.

On an average, a person of 140 pounds can burn approximately 190 calories in 30 minutes of moderate swimming, and who can stay in a cool pool on a hot day for just 30 minutes?
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Flabby or big arms can really put you down and ruin your image! They are hard to carry in a slim fit dress and going sleeveless is a huge embarrassment. Both girls and guys have the same problems with their arms. Girls want toned and slim arms, whereas guys want huge muscles. No one likes saggy arms as they make your arms look bigger than they actually are. It is never too late to begin exercise for arms and the best calisthenics program often include arm toning exercises. It does not just reduce the fat around the area, but it also gives you toned arms. You will start feeling confident about yourself.

Many people have fat accumulated only in this region. The whole body is normal, but your arms maybe on the heavier side. Just follow these simple exercises for arms and you will be happy you did so. There is no need to become a member of a well-known gym and burn a hole in your pocket. You can perform these exercises in your house itself, using the things available. With these arm toning exercises you can make your flabby arms – fabulous in just 2 months. But you need to be determined enough to do so.
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If you’ve been spending any time at the gym, you’ve probably seen (or done) more than a few sets of these strength-training moves. These exercises are trainer and fitness-buff favorites for balancing and strengthening the body; they are also effective when it comes to shaping, toning, and whittling. Learn how to do these essential exercises in time to add them to your shape-up routine!

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An estimated 20 percent of overweight and obese Americans have lost weight and kept it off — which might make you feel alternately inspired and a little underwhelmed.

There are a lot of opinions about losing weight, but what many dieters learn firsthand is that it can be just as difficult, if not more so, to maintain that weight loss, and yet the discussion surrounding maintenance is noticeably quieter.

The National Weight Control Registry was founded in 1994 to try to further that discussion. The Registry’s goal is to identify successful weight loss maintainers and study the habits, behaviors, skills and attitudes they share. Currently, the Registry tracks more than 10,000 Americans over the age of 18 who have maintained at least a 30-pound weight loss for a year or longer.

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Both men and women often experience the joy of shedding countless pounds of water weightduring first few weeks of their diet. As they step onto the scale, they are dazzled by losing a total of 10 pounds within just a few days.

Even though these numbers often fluctuate and do not equate to pure fat loss, getting rid of excess liquids can produce surprising changes! You will note a sleeker and much slimmer figure!

Although real fat loss requires time and persistence, a safe drop in excessive water weight can give you an excellent quick reward for your efforts! Just get rid of those extra pounds with following tips and make your abs more toned, and your hips and waistline slimmer!

Way #1 – Go for 30 Minutes of Cardio

The first way to get rid of excessive water weight is to start sweating! My most critical advice is to engage in cardiovascular exercise as this will boost your heart rate and metabolism.

Thanks to increased metabolic rate your body will burn not only fat but any residual toxins in your body that contribute to retaining excess liquids!

Exercise for 30 to 60 minutes, as exceeding this limit will raise your cortisol levels! If you do not know, higher cortisol levels will hinder your weight loss altogether!
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Water weight, often called water retention or edema, can be easier to lose than fat weight, and when you start a diet, it’s usually water weight you lose first. Your diet and lifestyle can have a negative impact on your weight by causing your body to retain water. However, making a few changes can help you lose that water weight fairly quickly.

Even though these numbers often fluctuate and do not equate to pure fat loss, getting rid of excess liquids can produce surprising changes! You will note a sleeker and much slimmer figure!

Although real fat loss requires time and persistence, a safe drop in excessive water weight can give you an excellent quick reward for your efforts! Just get rid of those extra pounds with following tips and make your abs more toned, and your hips and waistline slimmer!

If you can’t shed water weight after making changes, see your doctor right away because water retention can signal the presence of an underlying medical condition.
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GOD WANTS US TO TAKE CARE OF OUR BODIES. 

Many people today are interested in food and fitness. In America are diets are very unhealthy and our lifestyles are overly sedentary. More and more people are overweight, out of shape, and in poor health, physically and emotionally (the two are connected!).

Consider these key Bible verses on food and fitness. (Originally posted by Bill Gaultiere)

“Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well” (3 John 1:2).

The Lord guides us into healthy living, watering our lives like a garden

“The LORD will guide you continually, watering your life when you are dry and keeping you healthy, too. You will be like a well-watered garden, like an ever-flowing spring” (Isaiah 58:11, NLT).

Our bodies are sacred temples for God’s Spirit

“Don’t you know that you yourselves are God’s temple and that God’s Spirit lives in you? If anyone destroys God’s temple, God will destroy him; for God’s temple is sacred, and you are that temple” (1 Corinthians 3:16-17).

Honor your body as a temple of the Holy Spirit

“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; you were bought at a price. Therefore honor God with your body” (1 Corinthians 6:19-20).

HEALTHY EATING HABITS

Using food for comfort isn’t helpful

“Food does not bring us near to God” (1 Corinthians 8:8a).

Think before you eat: What am I feeling? How much do I really need?

“When you go out to dinner with an influential person, mind your manners: Don’t gobble your food, don’t talk with your mouth full. And don’t stuff yourself; bridle your appetite” (Proverbs 23:1-3, MSG).

Bring your anxieties to God (not to food)

“Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus” (Philippians 4:6-7).

Worrying about food wastes time and life

“Do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more important than food, and the body more important than clothes? Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? Who of you by worrying can add a single hour to his life” (Matthew 6:25-27).

When lonely look to God for “family” connections (not to food)

“God sets the lonely in families” (Psalm 68:6a).

Natural foods straight from the earth are healthiest

“The earth is the LORD’s, and all its fullness” (Psalm 24:1, NKJV).

To nourish your body and appearance eat vegetables and drink lots of water!

“But Daniel resolved not to defile himself with the royal food and wine, and he asked the chief official for permission not to defile himself this way… ‘Please test your servants for ten days: Give us nothing but vegetables to eat and water to drink. Then compare our appearance with that of the young men who eat the royal food, and treat your servants in accordance with what you see.’ At the end of the ten days they looked healthier and better nourished than any of the young men who ate the royal food” (Daniel 1:8, 12,13,15).

EXERCISE IS GOOD FOR YOUR SOUL

Jesus and his disciples walked and talked often

“[Jesus and his disciples] went to another village. As they were walking along the road…” (Luke 9:56-57a).

Walking can open our eyes to God’s presence

“Jesus appeared in a different form to two of them while they were walking in the country” (Mark 16:12).

Physical training can positively relate to spiritual training

“Remember that in a race everyone runs, but only one person gets the prize. You also must run in such a way that you will win. All athletes practice strict self-control. They do it to win a prize that will fade away, but we do it for an eternal prize. So I run straight to the goal with purpose in every step. I am not like a boxer who misses his punches. I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified” (1 Corinthians 9:24-27, NLT).

Physical exercise is good for us.  Spiritual exercise is especially good for us!

“Exercise daily in God – no spiritual flabbiness, please! Workouts in the gymnasium are useful, but a disciplined life in God is far more so, making you fit both today and forever” (1 Timothy 4:7b-8, MSG).

IT TAKES DISCIPLINE TO BE HEALTHY

Avoid compulsions (including with food) of all kinds to honor God

“‘Everything is permissible for me’ – but not everything is beneficial. ‘Everything is permissible for me’ – but I will not be mastered by anything… Therefore, Honor God with your body” (1 Corinthians 6:12, 20b).

Discipline is the road to the good life

“The road to life is a disciplined life; ignore correction and you’re lost for good” (Proverbs 10:17, MSG).

Hard work pays off; chasing fantasies doesn’t

“He who works his land will have abundant food, but he who chases fantasies lacks judgment” (Proverbs 12:11).

We need to put good intentions into practice to profit

“All hard work brings a profit, but mere talk leads only to poverty” (Proverbs 14:23).

Moderation is the key

“Don’t drink too much wine and get drunk; don’t eat too much food and get fat. Drunks and gluttons will end up on skid row, in a stupor and dressed in rags” (Proverbs 23:20-21, MSG).

HEALTHY LIVING HAPPENS IN COMMUNITY

We need each other, especially to overcome our weaknesses

“Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken” (Ecclesiastes 4:12).

We need deep understanding from God (and the Body of Christ)

“Search me, O God, and know my heart; test me and know my anxious thoughts. See if there is any offensive way in me, and lead me in the way everlasting” (Psalm 139:23-24).

If we confess our struggles to each other and pray together we’ll heal and grow

“Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous man is powerful and effective” (James 5:16, NIV).

We need loving feedback from others in the body of Christ in order to grow

“Speaking the truth in love, we will in all things grow up into him who is the Head, that is, Christ. From him the whole body, joined and held together by every supporting ligament, grows and builds itself up in love, as each part does its work” (Ephesians 4:15-16).

THE SPIRITUALITY OF HEALTHY LIVING

Healthy living begins with healthy thinking

“Summing it all up, friends, I’d say you’ll do best by filling your minds and meditating on things true, noble, reputable, authentic, compelling, gracious – the best, not the worst; the beautiful, not the ugly; things to praise, not things to curse” (Philippians 4:8, MSG).

More than anything else we’re hungry for God

“You’re blessed when you’ve worked up a good appetite for God. He’s food and drink in the best meal you’ll ever eat” Matthew 5:6, MSG).

We need to feed our souls with God’s Word

“People need more than bread for their life; they must feed on every word of God” (Matthew 4:4b, NLT).

Fasting helps you to focus on God (and it’s good for your physical health)

“When you practice some appetite-denying discipline to better concentrate on God, don’t make a production out of it. It might turn you into a small-time celebrity but it won’t make you a saint. If you ‘go into training’ inwardly, act normal outwardly. Shampoo and comb your hair, brush your teeth, wash your face. God doesn’t require attention-getting devices. He won’t overlook what you are doing; he’ll reward you well” (Matthew 6:16-18, MSG).

WE GROW IN HEALTHY LIVING ONE STEP AT A TIME

We all need patience.  We may also need warning, encouragement, or tender care.

“Brothers and sisters, we urge you to warn those who are lazy. Encourage those who are timid. Take tender care of those who are weak. Be patient with everyone” (1 Thessalonians 5:14, NLT).

Monitor your progress by comparing yourself to your past and not to others

“Each one should test his own actions. Then he can take pride in himself, without comparing himself to somebody else” (Galatians 6:4).

Positive change occurs best with slow, steady progress

“A bonanza at the beginning is no guarantee of blessing at the end” (Proverbs 20:21, MSG).

Sometimes we need to wait to sense God’s presence and help!

“Meanwhile, friends, wait patiently for the Master’s Arrival. You see farmers do this all the time, waiting for their valuable crops to mature, patiently letting the rain do its slow but sure work” (James 5:7, MSG).

 

Article Source: Bill Gaultiere http://www.soulshepherding.org/