Bible in a Year Made Simple

I usually like to do the Bible in a year, but this last year have made things too complicated. I am afraid I have the tendency to make EVERYTHING complicated, even if it isn't! So, this year was pleased to find you can buy a journal for the Bible in a year, and it is fresh, and unlike the other plans.
You basically have a day for a page, and that day has the verse listed that you need to read, and then you write reflections, and notes on it. That is great for me, as I like taking notes, and jotting down, as it helps to clarify what you are learning. I also love that it starts with the psalms, and she has made it coincide with Easter, Lent, etc.
Here you will find the one I got.
Also the aim is, if you want to keep resolutions, then make them a habit. Usually keeping something up for a few weeks will establish that. Last year I did it with workouts, and committed to a 6 day workout week. I followed it through, and now am at the healthy BMI goal for the year!
What resolutions have worked for you? What Bible reading plans did you like best? Love to here others' thoughts.

Festive Fruit Cake Recipe

This recipe makes one loaf cake to serve nine.

INGREDIENTS
4 ounces of butter
2 eggs
8 ounces of self raising flour
2 ounces sugar
1/2 tsp almond essence
100 ml milk
4 ounces of mixed fruit ( I used brandy infused)
Almond flavoured icing to top ( I used kiplings)

METHOD
Combine the butter, eggs, and almond essence.
Mix in the flour, fruut, and milk.
Stir thoroughly, then turn into loaf pan, and bake for 25 minutes in on 150c, or until firm in middle.
When thoroughly cool too with the icing.

13 Things I have Learned About Diets/weightloss

It has been a long journey trying to lose weight, especially with hypothyroidism. I have in the last year, however lose 20 pounds. I have just a few pounds to reach my healthy BMI. I have learned so much along the way, though especially with my studies in nutrition, and fitness. I will share some of them here.
Now, the major thing I now know is diets do not work, at least not in the long term. There are many reports that only 5% of people keep the weight off in the long term. That is bad news, but not surprising when you consider that rapid weight loss diets can unbalance hormones (including the thyroid gland), lead to muscle loss, loss in bone density, and a general slowing of metabolism. The general research shows that the more weight that is lost quickly, then the less likely it is to keep it off. One to two pounds a week is what is considered the maximum loss. I have been fortunate to lose 1lb a month myself! As they say four times the work, for half the results with hypothyroidism, as hypothyroidism slows the metabolism, and hangs on to every calorie like your life depends on it!
Also, exercise.........they say that exercise makes you eat more, as it gives more appetite. Now, I have to say it is the opposite to me, and I tend to eat just the same with a lot of exercise, in fact if I don't exercise I will often eat more, so that doesn't work for me! Exercise is always important, because it builds strength, raises 'feel good' hormones, and can help lower blood pressure, etc etc.....
I will share thirteen things which I have learned.


1) It is a lifestyle
No good eating one way, losing loads of weight, and then reverting back to old habits. You need to make it a complete, and sustainable for life way of eating.


2) It is personal
Everyone is different, has different needs, metabolism, etc. A one size fits all approach never works with losing weight.


3) You need to sort out thyroid/hormone issues first
If you don't do this, it will just be an uphill battle. I struggled for years, and wondered why nothing would work!


4) Work at your gut biome
work at getting your good gut bacteria balanced. It may also be influencing your weight! In obese mice, and humans they found a drop in bacteroidetes, and a rise in firmicutes. Firmicutes are the bacteria that scream out junk food, refined carbs, and sugar!! Yes, it is true. They have proved that is why junk food, and sugar is so addictive, as our body shouts out for it, and rebels when we don't give in. Yes, we can get some nasty symptoms when we don't give in! The bacteroidetes help to fight fat.
So, do add live yoghurt, kefir, unpasteurised saurkraut, etc, and include them every day in your diet. (Not with a hot drink, though, as it kills the bacteria) This will help to balance, and restore your gut, so you are in a better position for weight loss.

5)Do Exercise
Exercise will help to build strength, stamina, increases bone density, and improve overall health. Include cardio, and strength training/weight-bearing.


6) Limit carbs
Carbs are potentially more fattening than anything when you eat too many, and when you eat refined carbs. When they took all the goodness out of bread, and made it white the health of the nation declined rapidly with it. Low GI are not always an indicator that the particular food will work for you, as everyone's glycaemic response can be different, which is why some will have glucose spikes after eating wholemeal bread. Again, researchers reckon that gut bacteria is at play here, as well.


7) Eat more veg
Never mind fruit, you need to be wary of fruit, as too much can be bad, so better to weigh heavily on the veggies side. This is also important for the protection of your digestive system. Veggies help it 'go down' so to speak.


8) Limit sugar and ban all sweeteners including stevia.
It seems when they came out with an idea that you could eat sweet things with no calories, and not put on weight, it sounded too good to be true. Well, it was too good to be true. It seems whenever you eat anything sweet, the body releases insulin to deal with it. Researchers have found that all sweeteners, including the 'natural' ones could be even more damaging than sugar. Also, it alters the gut bacteria for worse, which is not productive in weight loss, or good health.

9) Get enough sleep
It is true, that not enough sleep can cause you to put on weight, so try to get enough!


10) Drink enough water
Make sure you drink enough water, and fluids. Watch out for empty calories. Not drinking enough will raise blood pressure, and cause water retention. Eight glasses is generally enough.


11) Set really small goals
Don't set massive goals, think small, then when you achieve it you will feel an accomplishment, and it is more realistic.

12) Avoid antibiotics
If you can avoid antibiotics, then do. Antibiotics can alter your gut bacteria significantly. Only take when absolutely necessary, and then make sure you take a good probiotic along side (but not at the same time as the antibiotic, spread it out)It has been said by a gastroenterologist in the U.S, that nearly every patient with Chrohns disease, and stomach disorders had a history of taking antibiotics for acne. Don't do it! Better to have an acne issue, than debilitating stomach issues later on.


13) Avoid fructose syrup, or HFCS
High fructose corn syrup in the US is genetically modified, but even in the UK fructose syrup is to be avoided. Why? Fructose is fruit sugar, and some can end up having too much, especially when they have an intolerance, especially as it is added to so many things. Trouble is, when you isolate the fruit sugar from the fruit, you are not getting the fibrous fruit. Studies have shown that fructose when added to other foods can make us overeat, as we don't get the fuller feeling we get with sugar. So, avoid as much as possible. Check jams, biscuits, cakes, etc.

Summing up the Week Ahead

Sunlight wrestles desperately to dispel the gloom, and the frigidity.
Promises, promises......hard to trust.
Hard to hope that warmth will win, as it appears weak, and wounded in battle.
Trees have already declared their acceptance of spring, by bringing forth flourishing boughs. They have boasted of their creator God.
The coldness of the ice queen threatens; dares them to defy.
The birds offer hope; their graceful swoops, and glides. Their industry in nest building, that stand tall like watch towers above the horizon.
Looking forward to the promises the future brings of full nests, and the warm caresses of the sun once again.
(copyright) Jen Carr

The above poem sums up how I feel this week. Looking forward to the warmth!

How to Stay Fit With Hypothyroidism

I have battled with thyroid issues for years, but only since September have I been on levothyroxine.
It has been a long process, and I often find I am fatigued, and struggle to keep going. I can find 101 reasons not to exercise, but the stubborn part of me takes over thankfully!

I was recently listening to Lysa Terkeurst, can't remember which book, but she was lamenting the lack of a thigh gap, and I was like, what in the world? She needs to see my thighs; when I walk it sounds like piston slap...honestly! Apparently, with all the workouts I have been doing I should have a six pack to rival Jillian Michaels. Well, somehow, it just didn't happen. Anyway, not letting that bit get me down too much, as I have birthed ten babies, so my stomach is kind of stretchy, very stretchy.

So, why is it harder with hypothyroidism to lose weight? The answer lies in the thyroid gland, it is basically responsible for regulating the body's metabolism. Metabolism is the body's process of converting the food, and water you consume into energy for now, or later. If you consume more than your body needs, it will be stored as fat. So, with an underactive thyroid gland (hypothyroidism) you will not burn energy any where near as fast, and even if you eat practically nothing you can still put on weight. I have heard people say about creating a calorie deficit, sounds so simple, doesn't it? Less calories in, more burned up converts to weightloss, but this doesn't happen in a hypothyroid state. It is also why I always feel cold!

So, this January I made a promise to myself that I would do a minimum of four workouts a week and stick to it (and lose a stone *gulp*). I had good news in January; my thyroid hormones were in good range. However, fast forward to March, and I was starting to feel really sluggish again, and the 3lb I had lost had been gained, along with another 3lb. Very disheartening when you have reduced to 1600 calories a day maximum. I was re-tested, and my results were worse than when I was originally diagnosed! So, an increase in meds, and back to the exercise. My main focus is to keep the workouts going, I have actually built up to six workouts a week now, just having a rest on Sunday. I use Davina, and Jilian Michaels, mainly becuase they make the workouts tough enough to be effective. I also use weights.

Whether you are losing weight or not, exercise is important, and even more-so with hypothyroidism. Exercise in everyone raises the good blood cholesterol (HDL) and lowers the bad (LDL). In a hypothyroid person the cholesterol is likely to be raised. It is important that we all get exercise. In a recent study, those older folk who engaged in regular exercise, and fitness such as zumba, pilates, and tai chi had less falls. Balance is important, especially as we get older, as it is so easy to fall. If we improve our balance, then it means we are less likely to fall.Another reason I like Davina's workouts, as the ones with Mark, and Jackie Wren have lots of core stability.
Another good reason for exercise is that being hypothyroid means you are at higher risk of osteoporosis, why? It can be due to taking too much levothyroxine, or just generally the way the bones are affected. That is why optimal medication levels is advised. Unfortunately, menopause can also lower bone density leading to osteoporosis, but this risk can be managed by guess what? Yep, weight bearing exercises. These exercises help improve bone health, and improve strength.


Lastly, exercise can raise the levels of serotonin, which contributes to our well being, and a feel good factor. Hypothyroid people have low levels of this.
My approach now, is to stick to the daily workouts, make sure two of the sessions involve weights, and to watch the quality of the food I am consuming. It is even more important to eat well with hypothyroidism, as to lose weight you will have to limit the calories, but also make sure you are packing in adequate nutrition, so a typical day for me might be:
Porridge for breakfast, with prunes, dates, and a fig.
soup, and two slices of wholemeal bread for lunch.
Salad with home made coleslaw, beets, cucumber, boiled egg, pink salmon, garlic bread, and small slice of home made cake.
You will be wanting to limit red meat to three portions a week, increasing omega 6 and 3 by eating oily fish, and eggs, and eating loads of vegetables, and I stick to two other fruit a day, so I am getting my five a day, or more!
Another thing is to eat foods that increase metabolism, as you will be looking to speed this up if you are hypo, or not. Foods such as kiwi fruit, bananas, fish, eggs, avocado, green tea will help, but it is good to eat, and see what you find, as everyone is different.
So exercise:
1) Helps regulate normal levels of cholesterol.
2) Can help increase metabolism.
3) Helps combat osteoporosis.
4) Raises levels of serotonin.
5) Can help balance.
6) Helps lower, and regulate blood sugar.
7) Reduces your risk of heart, and circulatory disease.
I could probably think of more, but having taken into account just these benefits, I don't think anyone can have an excuse for not including exercise. I haven't included weight loss here, as I am mainly talking as a hypothyroid, and if I lose my stone by the end of the year, well, fantastic! If I don't, I will still keep plodding. My encouragement to you, whoever you are, hypo or not, get out there and do something; swimming, walking, weights, aerobics, swimming, cycling, dancing, just do something!

Cooking on a Budget/Goulash

Goulash is a great recipe for using all your left over bits of veg. Anything can go in it; celery, leeks, carrots, beetroot, parsnips, tomatoes, cabbage, mushrooms, cauliflower, whatever!
INGREDIENTS NEEDED: (serves 9)
Four or five different types of veg. I used carrot, parsnip, butternut, celery, leek, onion, and swede.
1 Carton of chopped tomatoes
750g minced beef
garlic
2 onions
1TBS Smoked paprika
1 teaspoon harissa paste (optional, but gives a kick)
A jug of gravy, or stock

METHOD
Brown the mince, and drain fat into container, and discard fat (in the bin NOT in the sink)
Add onions, garlic, paprika, and then gradually add in the tomatoes, gravy, and veg.
Cover and cook for 30 minutes, or slow cook. Add the harissa paste at the last hour of cooking if slow cooking, otherwise add just before end of cooking.
Great served with mash.