“I’m beginning to think it’s impossible to live a successful Christian life!” Jennifer exclaimed after a long, stressful day. “I get so discouraged. When I worship with other believers, I feel joyful and right with God. Then a new week begins with work, kids, problems, and ‘poof!’ – I’m back to the old Jennifer. Why can’t I stay spiritually strong?”

Most Christians experience spiritual weakness at times. It creeps up on us. Our zest to obey and serve God fades, and suddenly we realize we are spiritually “flabby.” Although we long for daily victory, we lack the strength to maintain a faithful walk with God.

God’s Word says in Eph. 6:10, “Be strong in the Lord” and encourages us not to lose heart. Spiritual muscles can be retrained. We can live a transformed, victorious Holy Spirit filled life day after day.

Like Jennifer, I, too, fell prey to the fitness problem. In the midst of hectic ministry, I lost enthusiasm for a daily, intimate walk with God. I was out of shape and gradually growing weaker. Then one morning I awoke with a hopeless feeling of despair. It wasn’t my body, but my soul that needed restoring.

I began to search the Bible for answers. Weren’t there other people like me, once close to God, who became spiritually unfit? I looked at Elijah, strong prophet of God, who under pressure began to doubt and complain. I found that David often felt spiritually bankrupt and cried out to God in distress. There was also Isaiah, Jonah, Joshua, Jeremiah, and Moses. Many of God’s most powerful servants suffered times of spiritual weakness. God told Joshua, “Do not be terrified; don’t be discouraged…for the Lord your God will be with you wherever you go” (Josh. 1:9). God hadn’t left me alone and helpless. I had drifted away from Him into spiritual lethargy.

At the time of my spiritual weakness I was on a weight loss program, so I decided to apply the same principles to my spiritual life. Just as I kept a diet journal to trace my eating habits, I began to trace my “life habits.” I noted times of spiritual victory and times of defeat. I was able to track Satan’s successful techniques to weaken me. How humiliating to discover that when our children got rambunctious, my temper flared! When too many people phoned on a busy day, I lost patience and felt critical. On the other hand, when I began my day with prayer, listened to Christian music, and took quiet time with God’s Word, I experienced more fruit of the Spirit – love, joy, peace, and patience.

I realized my biggest need: self-discipline. Over a period of years I collected spiritual “exercises” to help myself keep fit and strong. I discovered it is possible to develop discipline gradually, just as body muscle can be built by lifting weights until strength is acquired. Our spirit can be continually renewed as years pass: it experiences no “aging” if faith and self-discipline are allowed to develop.

Remember my friend Jennifer, who felt despair in her lack of success as a Christian? She realized how powerless her spiritual life had become, and took steps to become more disciplined.

You may be thinking, “This seems like a lot of work.” The Apostle Paul used that exact word in Philippians 2:12: “…continue to work out your salvation with fear and trembling.” As in any discipline – dieting, exercise, study – success requires our best effort. As your spiritual muscle develops, the effort will gradually seem more “natural” to you and not so difficult. Why? Verse 13 in Philippians 2 says: “…it is God who works in you…” God will energize you to do what pleases Him.

Set spiritual goals for the next month or year, and track those goals carefully. You will clearly see the Holy Spirit’s transforming power in your life as you become strong in Him.

Spiritual Exercises

The following are some spiritual exercises, with specific steps to help make them successful:

EXERCISE 1
Determine To Know God More Intimately
• Begin a bible study on the character of God. Cristy Austen, a women’s ministries leader in West Linn, Oregon, recommends My Father’s Names by Elmer L. Towns. It comes with a study guide featuring 12 names of God from the Old Testament.
• Develop an awareness of God throughout the day, even in mundane activity. Brother Lawrence, the 17th century monk, called it “practicing the presence of God.” (See his book by the same name.) I remember my mother talking to God aloud while washing dishes or searching for a parking spot, and I started this habit, too.

EXERCISE 2
Collect Books, Quotes, And Music That Encourages You
• When you hear an inspiring song or a book recommendation, jot it down to buy or borrow later. Put a basket of these CDs and books in a handy spot. Quotes can go all over the house – stitch them, draw them, frame them! My husband put one near our front door that says, “Pray first!”
• Review your collection often, especially when discouraged. God will use it to uplift you, over and over again.

EXERCISE 3
Mentor Someone Younger In The Faith
• Consider mentoring a high school or college student. I am blessed to have several of these young women in my life, and they enrich my faith greatly as they grow in Christ.
• Let the word out – in your church or a Christian school – that you are interested in mentoring. You’ll be amazed at the response.

EXERCISE 4
Develop A Deeper Prayer Life
• Joseph Stowell, former Moody Bible Institute President, told the story of a student from China. He asked her if believers back home would be pleased with her education. “They will assess my spiritual growth,” she replied, “by listening to me pray.” Don’t you long to pray with greater depth and faith?
• Read a good book on prayer, such as How to Pray, by R. A. Torrey; or 31 Days of Praise – Enjoying God Anew by Ruth and Warren Meyers.
• Make an updated list of people and ministries to pray for, with specific needs included. Faithfully “pray your list” and record God’s answers as they occur. You will be continually inspired and encouraged by your prayer notebook. Listen to mature Christians pray. You can learn much by their example.

EXERCISE 5
Make Sharing Christ With Others Part Of Your Lifestyle
• Nothing will empower you more than watching the Holy Spirit work through you to bring someone to a personal relationship with Him. Sharing the story of how you met Christ can become a life-changing habit.
• Try the “Praying for You” technique. Tell a neighbor that you’d like to include her needs in your daily prayer list. You will be surprised at how eager people are to have you pray for them, and it opens many doors for conversations about God and His power.
• Angela Goncharov told me about her “Just This Once” technique for sharing her testimony. She visits an old school friend and says, “Just this once, will you let me tell you about the one, most important thing in my life? I care about you. If you listen for 15 minutes, I won’t bring it up again.” She has never had a friend turn her down, and several have become part of God’s family through her salvation story!

• Anise (Matthew 23:23 KJV)
• Coriander (Exodus 16:31; Numbers 11:7)
• Cinnamon (Exodus 30:23; Revelation 18:13)
• Cumin (Isaiah 28:25; Matthew 23:23)
  • Dill (Matthew 23:23)
  • Garlic (Numbers 11:5)
  • Mint (Matthew 23:23; Luke 11:42)
  • Mustard (Matthew 13:31)
  • Rue (Luke 11:42)
  • Salt (Ezra 6:9; Job 6:6)

Fruits and Nuts

• Apples (Song of Solomon 2:5)
• Almonds (Genesis 43:11; Numbers 17:8)
• Dates (2 Samuel 6:19; 1 Chronicles 16:3)
• Figs (Nehemiah 13:15; Jeremiah 24:1-3)
• Grapes (Leviticus 19:10; Deuteronomy 23:24)
• Melons (Numbers 11:5; Isaiah 1:8)
• Olives (Isaiah 17:6; Micah 6:15)
• Pistachio Nuts (Genesis 43:11)
• Pomegranates (Numbers 20:5; Deuteronomy 8:8)
• Raisins (Numbers 6:3; 2 Samuel 6:19)
• Sycamore Fruit (Psalm 78:47; Amos 7:14)

Vegetables and Legumes

• Beans (2 Samuel 17:28; Ezekiel 4:9)
• Cucumbers (Numbers 11:5)
• Gourds (2 Kings 4:39)
• Leeks (Numbers 11:5)
• Lentils (Genesis 25:34; 2 Samuel 17:28; Ezekiel 4:9)
• Onions (Numbers 11:5)

Grains

• Barley (Deuteronomy 8:8; Ezekiel 4:9)
• Bread (Genesis 25:34; 2 Samuel 6:19; 16:1; Mark 8:14)
• Corn (Matthew 12:1)
• Flour (2 Samuel 17:28; 1 Kings 17:12)
• Millet (Ezekiel 4:9)
• Spelt (Ezekiel 4:9)
• Unleavened Bread (Genesis 19:3; Exodus 12:20)
• Wheat (Ezra 6:9; Deuteronomy 8:8)

Fish

• Matthew 15:36
• John 21:11-13

Fowl

• Partridge (1 Samuel 26:20; Jeremiah 17:11)
• Pigeon (Genesis 15:9; Leviticus 12:8)
• Quail (Psalm 105:40)
• Dove (Leviticus 12:8)

Animal Meats

• Calf (Proverbs 15:17; Luke 15:23)
• Goat (Genesis 27:9)
• Lamb (2 Samuel 12:4)
• Oxen (1 Kings 19:21)
• Sheep (Deuteronomy 14:4)
• Venison (Genesis 27:7 KJV)

Dairy

• Butter (Proverbs 30:33)
• Cheese (2 Samuel 17:29; Job 10:10)
• Curds (Isaiah 7:15)
• Milk (Exodus 33:3; Job 10:10; Judges 5:25)

Miscellaneous

• Eggs (Job 6:6; Luke 11:12)
• Grape Juice (Numbers 6:3)
• Honey (Exodus 33:3; Deuteronomy 8:8; Judges 14:8-9)
• Locust (Mark 1:6)
• Olive Oil (Ezra 6:9; Deuteronomy 8:8)
• Vinegar (Ruth 2: 14; John 19:29)
• Wine (Ezra 6:9; John 2:1-10)

People who jump on a mini-trampoline – called “rebounding” – a few times a day for a minimum of 10 minutes each time, find they’re able to work longer, sleep better, and feel less tense. The effects of rebounding are both physical and  trauma to the musculoskeletal system, is one of the most beneficial aerobic exercises ever developed. Apart from the sheer fun of it, there are more than 30 health advantages of regular rebounding.

Here are just a few benefits of rebounding:

• Protects the joints as it’s a low-impact exercise
• Circulates more oxygen to the tissues
• Aids lymphatic circulation by stimulating the millions of one-way valves in the lymphatic system
• Has been known to improve blood pressure
• Improves resting metabolic rate so more calories are burned for hours afterwards
• Lowers circulating cholesterol and triglycerides levels
• Offers relief from neck and back pain, headache, and other pains caused by lack of exercise
• Improves digestion
• Boosts immunity
• Slows down the ageing process, as with all exercise
• Allows for easier relaxation and better sleep

Exercise to strengthen neck muscles.

This will be very helpful in avoiding headaches, neck and shoulder pain, and will help to improve muscle function in this area.  This exercise can also be done in a sitting position or when you are lying down with your knees bent and feet flat on the floor.

• Place your palm on your forehead and press gently as you try to bring your chin to your chest.  Your neck muscles will tighten without your head moving.
• Hold for a count of three to five seconds.
• Repeat 10 times daily.

SPECIFIC HEALTH BENEFITS OF EXERCISE

 Prevents Heart Disease and Stroke:

• strengthens your heart muscle
• lowers blood pressure
• raises your “good” cholesterol (HDL) level
• lowers your “bad” cholesterol (LDL) level
• improves blood flow
• increases your heart’s working capacity

 Obesity:

• reduces body fat by building muscle mass
• improves the body’s ability to use calories
• combined with proper nutrition, helps weight control

Back Pain:

• improves flexibility and posture, thus prevents back pain

Osteoporosis:

• weight-bearing exercise promotes healthy bones
• prevents bone-loss with ageing

Psychological Effects:

• Regular physical activity can improve your mood and the way you feel about yourself.
• Researchers also have found that exercise is likely to reduce depression and anxiety and help you to better manage stress.

How Much Do You Need?

For healthy adults younger than age 65, the American College of Sports Medicine recommends:

• at least 30 minutes of moderate-intensity aerobic activity (walking or swimming) five days a week, or
• at least 20 minutes of vigorous aerobic activity (such as running) three days a week, plus strength training exercises twice a week.
• For adults age 65 and older and adults who have chronic health conditions, balance exercises are recommended in addition to aerobic activity and strength training exercises.
• At any age, gentle stretching is also important.

WALK, STAND, SIT  –  some thoughts on Psalm 1

In Psalm 1 we see how important it is to have godly friends and mentors in our Christian walk. If we don’t, we will gradually be influenced by our ungodly friends and advisors. See how the psalmist uses the words ‘walk’, ‘stand’, ‘sit’ to show how we get progressively sucked in.

The ‘streams of water’ stand for the life of Christ and the Holy Spirit in us.

Read Psalm 1; John 4:10-14; John 7:37-39

Walking your way to health

Walking 10,000 steps a day (only about 8km) will help your heart become healthier, reduce unwanted body fat, help you sleep more soundly and greatly improve your mood.

Because most of the work is done by the muscles in your lower body, walking is a ‘weight-bearing activity’ so it can help improve your bone density –  great way to avoid or improve osteoporosis.  It’s also a “low impact” exercise so it won’t strain your joints.

You can fit walking into your daily routine. It’s free, saves on petrol and is much better for the planet. Walking is a “green” activity with a no real carbon footprint (no pun intended!).

Scientific evidence shows that walking 1,5km in 15 minutes burns about the same number of calories as running a kilometer in eight and a half minutes.

Did you know?

• 37% of heart disease deaths are related to inactivity, compared with 19% related to smoking.
• 10,000 steps equal around 8km – most of us walk 4,500 steps a day.

 Some benefits of walking:

• increases muscle tone
• boosts metabolism
• eases stress
• raises energy levels
• improves sleep
• helps you lose weight
• improves overall health
• prevents anxiety & stress

Diseases which may be prevented by regular walking:

• reduced risk of coronary heart disease
• diabetes
• stroke
• high blood pressure
• cancer
• osteoporosis
• arthritis
• may reduce risk of Alzheimer’s Disease

 Walking keeps you young!

New research from studies in Britain shows that anyone can turn back the clock three years by getting some exercise, like taking the stairs instead of the lift.

Walking doesn’t need to feel like exercise. It can just be part of your daily routine. Take a walk in your lunch hour: half an hour’s walk after a meal cuts the amount of fat your body stores by using it to fuel your exercise.

The beauty of walking is that you can do it any time, anywhere. You don’t need any equipment and you already know how to do it.

A pedometer is a fun way to measure your walking steps.

To recap: studies show that walking can:

• Reduce the risk of coronary heart disease and stroke
• Lower blood pressure
• Reduce high cholesterol and improve blood lipid profile
• Reduce body fat
• Enhance mental well being
• Increase bone density, hence helping to prevent osteoporosis
• Reduce the risk of cancer of the colon
• Reduce the risk of non-insulin dependant diabetes
• Help to control body weight
• Help osteoarthritis
• Help flexibility and co-ordination hence reducing the risk of falls

(Davison & Grant 1993, US Dept of Health 1996, British Heart Foundation 2000)

 Aim to achieve 10,000 steps a day by the end of this week.

• Walk with your family!  It can fit in with any lifestyle, income bracket, culture or domestic circumstance. 
• The level of risk in an inactive person is similar to smoking, high blood pressure or high cholesterol in causing heart disease.

Regular walkers are:

• less likely to fall and suffer injuries such as hip fractures because the bones are strengthened;
• less likely to sustain injury because joints have a better range of movement and muscles are more flexible;
• less prone to depression and anxiety;
• tend to be good sleepers;
• are better able to control body weight
• (US Dept of Health 1996, UK Dept of Health 2000, Health Education Authority 1996)
• The pace at which you walk is age-and-health dependent, but generally “brisk is best”.  You do this by aiming to walk “fast without overexertion”.
• Do the “talk test” – How do you know you are succeeding? You should just about hold a conversation while you are walking.

For the more technically minded:

• try aiming for the ‘training zone. Take your age away from 220. Then try to walk so that your heart rate is at least 45% of this figure. For example, a 40 year old would aim to have a heart rate of at least 81 beats per minute (220 – 40 x 0.45).
• Even 10-minute brisk walks can increase fitness, provided that they are brisk enough. A study at Loughbrough University found that women walking continuously for 30 minutes 5 days a week had almost identical increases in fitness as women who split their 30 minutes into three 10-minute walks.  Perhaps even more encouraging was that the ‘short’ walkers lost more weight and reported greater decreases in waist circumference than the ‘long’ walkers.

Did you know?

• Walking 3.2km a day, three times a week, can help reduce weight by 500g every three weeks.  No dieting required.
• Walking also alters fat metabolism so that fat is burned up instead of sugar, helping to reduce weight.

Walking for mental health

• Walking has been shown to improve self esteem, relieve symptoms of depression and anxiety, and improve mood.
• Walking, particularly in pleasant surroundings, and with other people, offers many opportunities for relaxation and social contact.

Ideas for city dwellers

• Put on a comfortable pair of shoes and walk around the block (or three or four blocks) where you live. Find a walking buddy and get fit together.  Great for praying for a specific need together while you walk.
• Find a park nearby and even if you need to drive there, walk in the park where there are other people if you feel unsafe walking alone.

Walking makes you feel good!

Walk as much as possible – every little bit counts.

Establish Habits by Dr Mary McKinney

Habit is a cable; we weave a thread of it each day, and at last we cannot break it.                -Horace Mann

We all know people with impeccable habits. These enviable folks write each day, exercise each morning and never lose their keys, because they put them in exactly the same place each time they enter their home.

I’m envious, aren’t you?

While we may never be as disciplined as the people who were born to be organized, we can certainly improve our self-discipline and create daily habits of orderliness.

How should we develop new systems and behaviours? With gradual, small efforts and patience.

Here are some guidelines for developing habits:

1. Be Patient – Understand that cultivating a new routine will take time. Research shows that new habits take at least 21 days to form. When trying to implement a new system or behaviour, make a chart to keep track of your actions, and wait at least three weeks before you consider your habit established.
2. Start small – Don’t try to change multiple behaviours at once. Pick one positive habit you’d like to develop. Some people launch an enthusiastic make-over plan and decide to begin writing first thing every morning, catch up on a year’s worth of academic journal reading, start a rigorous exercise program and implement a new office filing system. All at once. This is one reason that New Year’s Resolutions tend to unravel a few weeks into January. Instead of trying to change everything simultaneously, pick one area of focus.
3. Be Concrete – Choose something tangible and measurable to change. It is difficult to assess whether you’ve met vague goals. For example, instead of deciding to “stay current in my field of research”, try to “read one new research article a week.” Be as specific as possible. Instead of deciding to “write every day,” try to “write first thing in the morning for 30 minutes.”

These three tips are just the beginning of implementing new habits.

By the way, the habit I’ve established is writing for a half hour first thing each weekday morning. It is surprising how much you can accomplish over time with a daily half hour.

Which habit will you develop?

Article by Dr Mary McKinney  and taken from her website at www.Successful Academic.com. Used with her permission.

MORE ON HABITS

By now you are probably well into your good habit of walking and exercise, and forming this particular new habit has become fun.  Here are some more incentives to continue to build on your exercise routine to turn it into a life-long habit.  Exercise:

• Helps control weight (every 20 steps taken burns one calorie!)
• Maintains and strengthens healthy bones, muscles, and joints
• Studies have also shown a link between exercise and a reduced risk of certain cancers

 Moving your body has both immediate and long-term benefits, which include:

• clarity of thought
• better movement
• improved stress management
• improved mood
• energy boosting
• helps to focus your mind to use your time more efficiently
• studies show that exercise benefits you througout your life

Get enough sleep: your body absolutely must get enough time to rest.  Sleep deprivation can negatively affect:

•  Memory
• Learning
• Logical reasoning
• Moods and decision making

Sleep and breakfast both need to be “planned” for – decide today to begin eating breakfast daily, and to get quality sleep at least 5-6 nights a week.  Aim for 7-8 hours a night

Some Aids for Establishing New Habits

• Use a trigger – a short ritual you perform before a habit, e.g. waking up earlier might mean setting an alarm – jump out of bed immediately it goes off.  A trigger helps to form that neural pathway.
• Replace old habits – stopping old (bad) habits without replacing them with goods ones might be difficult. Find a replacement (i.e. read instead of watching TV).
• Take it slowly – 30 days at a time per habit might seem ages – but this is an excellent way to ensure that you stay focused.
• Use “but” to stay positive – When you feel yourself discouraged in your efforts, use the word “but” and point out positive aspects to yourself. “I’m not eating as healthily as I should – but – if I keep at it I will improve.”
• Find a buddy who wants to change her habit too!  Walk together, lose weight together or pray together.

It’s been said that habits, whether good or bad, make you who you are. The key is controlling them. If you know how to change your habits, then even a small effort can create big changes. Focus on one change at a time. Start with just one change for thirty days; it should then become a habit.

 This takes time – as habits usually go through a series of phases:

• Phase 1 is 30 days.  Not too much willpower is needed in this time.
• At 90 days you have developed a neural pathway – but you could still go either way.
• At one year, it’s harder to go back to the bad habit, than it is to implement the good habit.

Keep Changes Simple – don’t give yourself a dozen rules – just one or two so you stick to them.  One kind of exercise daily for 30 minutes is easier than a different kind of exercise on alternate days (ie swimming, walking, biking, etc).  Choose one and stick to it.

Simple rules create habits – complicated rules create headaches.

Be Consistent – the point of a habit is that it doesn’t require thinking about. Variety doesn’t create habits. Be consistent with the change you wish to make, and repeat it every day for thirty days. This is how to form a new habit.

Plan - go back to your list of the habits you wish to break, and those you wish to form.  Choose one good habit you wish to form, and try to follow this for the next 30 days.  Once you have that right, you can start to work on the others.

1. More than 98 percent of convicted felons are bread users.
2. Fully HALF of all children who grow up in bread-consuming households score below average on standardized tests.
3. In the 18th century, when virtually all bread was baked in the home, the average life expectancy was less than 50 years; infant mortality rates were unacceptably high; many women died in childbirth; and diseases such as typhoid, yellow fever, and influenza ravaged whole nations.
4. More than 90 percent of violent crimes are committed within 24 hours of eating bread.
5. Bread has been proven to be addictive. Subjects deprived of bread and given only water to eat begged for bread after as little as two days.
6. Bread is often a “gateway” food item, leading the user to “harder” items such as butter, jam, peanut butter, and even cold meats.
7. Bread has been proven to absorb water. Since the human body is more than 90 percent water, it follows that eating bread could lead to your body being taken over by this absorptive food product, turning you into a soggy, gooey bread-pudding person.
8. Newborn babies can choke on bread.
9. Bread is baked at temperatures as high as 400 degrees Fahrenheit! That kind of heat can kill an adult in less than one minute.

Common grains in the biblical world

The Holman Bible Dictionary describes grains as “A general term for the edible seed of cultivated grasses. Common grains in the biblical world included wheat (Genesis 30:14), spelt or emmer (Exodus 9:32), barley (Exodus 9:31), and millet (Ezekiel 4:9). The KJV normally renders grain as corn which means not maize (as in American usage) but any grain.”

 The sugar molecule can also permanently attach to protein, such as the collagen present in our skin and other parts of the body. This process is known as glycation.  The point of attachment also becomes a source of inflammation in its own right.  This inflammation produces enzymes that break down collagen, resulting in wrinkled, sagging skin. In addition to inflammation, glycation also causes cross-linking in our collagen, making it stiff and inflexible where it was once soft and supple. 

 Unfortunately, these “sugar-bonds” can occur throughout the body as we age and are not just confined to the skin. Glycation affects our arteries, veins, bones, ligaments, even our brains, resulting in the breakdown of organ systems and the deterioration of the body. It creates “free radical” factories known as advanced glycation end products (AGES), which also increase inflammation.

• Always seek to balance your blood sugar – eat protein little and often
• Getting overtired or staying up too late
• Being too harsh or negative with yourself
• Feeling sorry for yourself
• Foods you are addicted to or suspect you are sensitive to
• Never skip breakfast
• Avoid fruit in the morning – start with a protein breakfast
• Do not eat foods that adversely affect you, no matter how good they taste and no matter how much you crave them.

Remember – worrying is a complete waste of time.  The best thing you can do is to devise a plan of action by drawing on the aforementioned tips, writing down those that are helpful to you, and begin to form new de-stressing habits.

Make a list of the things you worry about, and those which seem to make you feel stressed.  Then in a column opposite this – write down things that you can do to alleviate the stress and remove this worry from you.  Very often we worry about things, and know what to do – but we just don’t do them.

The key is to breathe deeply from the abdomen or diaphragm, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. You will feel less tense, short of breath, and anxious.

• Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
• Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
• Breathe out through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
• Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
• Lie on the floor. Put a small book on your stomach, and try to breathe in a way that the book rises as you inhale and falls as you exhale.

Take “short holidays”

With life being demanding, busy and stressful – relaxation is all but forgotten until holiday time.  But you need to have little ‘holidays’ every single day – and not have to fall into bed exhausted at the end of the day!  Schedule a time each day if you are able to do so, as your own time.  Otherwise, even snatching 10 minutes here and another 10 minutes there later in the day to actively relax will work.  Extended periods of relaxation are needed – perhaps a day at the weekend where you sleep in late, read the paper in bed, and take turns taking breakfast in bed to your husband (he can do Saturday if you do Sunday – and you each get a turn to lie in!)

Progressive muscle relaxation for stress relief

Follow this two-step process for progressive muscle relaxation in which you systematically tense and relax different muscle groups in the body. With regular practice, progressive muscle relaxation shows you the contrast between tension and complete relaxation in different parts of the body. Combine deep breathing with progressive muscle relaxation for an additional level of relief from stress.

Before you begin:

• Loosen your clothing, take off your shoes, and get comfortable.
• Take a few minutes to relax, breathing in and out in slow, deep breaths.
• When you’re relaxed and ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels.
• Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
• Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
• Stay in this relaxed state for a moment, breathing deeply and slowly.
• When you’re ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release.

Move slowly up through your body — legs, abdomen, back, neck, face — contracting and relaxing the muscle groups as you go.

 Use this sequence:

• Right foot
• Left foot
• Right calf
• Left calf
• Right thigh
• Left thigh
• Hips and buttocks
• Stomach
• Chest
• Back
• Right arm and hand
• Left arm and hand
• Neck and shoulders
• Face

 And …. Relax!

Schedule “Me” Breaks

In life’s hustle and bustle, we have to PLAN for “me” time, especially as women.  There are children, husbands, family, friends and animals all wanting a piece of us – so schedule in a ‘me’ break every single day – even if it’s just 15 minutes – but longer if you can.  In this time you can do any of the following:

• Rest – and do absolutely nothing!  Revel in this, don’t feel guilty.  Remember, rest is healthy and normal
• A quick 10-minute sleep does wonders for renewed energy and refreshing
• Lie on the couch or your bed, close your eyes and give thanks for the goodness of God to you, outlining all the things you can think of to thank Him for
• Think of things you are profoundly grateful for and dwell on these for a while
• Remember happy experiences, and plan future ways to make new memories
• Lie under a tree in the garden if it’s a nice day – appreciate every leaf and flower
• Stretch each muscle in your body – gently and carefully – in itself it makes you feel so refreshed.  Lie still afterwards for a few minutes, then get up
• Read a book or magazine with a cup of herbal tea – no kids, animals or friends – just you!  Find a comfy chair away from any disturbances to do this.

Some ways to relax which won’t break the bank

• Take a lovely hot bath with a few scented candles around the bath, and the lights off
• Put your favourite soothing music on your portable CD player
• Make sure the bathroom is neither too hot nor too cold, but just right
• Make sure nobody disturbs you for half an hour – put a sign on the door!
• Lie in the bath (perhaps with a few drops of lavender essential oil) and imagine you have no responsibilities
• When you get out, stand on something fluffy and warm
• Use a very fluffy towel, and dry yourself briskly up and down towards the heart – a little like skin-brushing – you’ll feel marvelous
• Have a half-hour rest in a quiet room or on your bed – but if not, you’ll have benefited greatly from this time aside and be ready to face the rest of the day.

• Anise (Matthew 23:23 KJV)  
• Coriander (Exodus 16:31; Numbers 11:7)  
• Cinnamon (Exodus 30:23; Revelation 18:13)
• Cumin (Isaiah 28:25; Matthew 23:23)
• Dill (Matthew 23:23)
• Garlic (Numbers 11:5)
• Mint (Matthew 23:23; Luke 11:42)
• Mustard (Matthew 13:31)
• Rue (Luke 11:42)
• Salt (Ezra 6:9; Job 6:6)

The Herb Garden 

My little herb garden along the stonewall
The thyme and rosemary beginning to crawl
Onto the path that lies under my feet
In and out of the crevices, ever so sweet.

The waft of the mint is pleasing to me
Summoning me to get down on my knee
To break off a sprig and give it a bite
Refreshing my breath to my every delight.

The dill and the parsley are at such a height
The chives are aching to reach up to the light
Their purple crowns swaying to and fro in the wind
Softly teasing the kitten, under his chin.

The lavender’s taken off and seems to have grown
With a fragrance resembling an expensive cologne
The parsley has reared its curly little head.
And the sage is waiting to totally spread.

This garden so delicate and adorable to own

No flowers mixed in and totally alone
I will use them all to make dinner tonight
These herbs will enhance our mealtime just right!

                      -Iroconnell (posted on 11.5.2008 on www.everypoet.net/poetry/blogs/Iroconnell/the_herb_garden)

The Benefits of Wild Edible Plants or Herbs

Have you ever thought that you could have a medicine cabinet on your doorstep? Before processed foods and supermarkets, wild plants and herbs were common dietary supplements. They were the ultimate natural multivitamin! 

Why eat wild herbs?

• They are packed with powerful phytonutrients, hundreds of times the vitamin and mineral density of a supermarket lettuce.
• If you grow them, they are literally free – great value nutrition.
• You only need a little to reap the nutritional benefits.
• Nutrient-dense wild plants support all levels of health, starting at a cellular level.

What to do with wild herbs and dark leafy greens?

Wild herbs can be juiced (the forerunner to the fabled wheat grass juice) with carrots and apples, made into dressings or pesto, and chopped finely into salads.  They’re fabulous seasoning for all manner of foods and should be used freely in as many ways as you possibly can on a daily basis.

Lucile (An extract from this poem – 1860)
Oh, better no doubt is a dinner of herbs,
When season’d with love, which no rancour disturbs
And sweeten’d by all that is sweetest in life
Than turbot, bisque, ortolans, eaten in strife!
But if, out of humour, and hungry, alone
A man should sit down to dinner, each one
Of the dishes which the cook chooses to spoil
With a horrible mixture of garlic and oil,
The chances are ten against one, I must own,
He gets up as ill-tempered as when he sat down.
                      -Edward Bulwer-Lytton (1831-1891)

In China during the early 10th century, foot binding was seen as a sign of beauty and was practiced by all social classes. This was a tradition in which the toes were tightly wrapped in cloth breaking the bones and curling the foot under. After a number of years performing this ritual from about the age of 5 onwards, the front and back of the foot would be forced together to give the impression of small dainty feet. Prospective mothers-in-law would inspect a girl’s feet to see whether she was suitable for marriage to her son.  Could this be where mother-in-law jokes originated?

We can land men on the moon, but for all our mechanical

and electronic wizardry, we cannot reproduce an

artificial fore-finger that can feel

as well as beckon.

- John Napier

HIS HANDS

The hands of Christ seem very frail

For they were broken by a nail.

But only they reach heaven at last

Whom these frail, broken hands hold fast.

          -John Richard Moreland

Take My Hands…

Take my hands and let them move

At the impulse of Thy love,

Take my feet, and let them be

Swift and “beautiful” for Thee.

                            -Frances R. Havergal

PAMPER SCRUB FOR SOFT HANDS

2 beaten eggs

1 tablespoon honey

¼ cup almond meal (simply grind the almonds in a blender)

Next:

• Whip the eggs and honey together in a bowl.
• Add the almond meal, and stir well.
• Scoop the mixture into your hands and scrub.
• Rinse off
• Apply some lovely coconut oil or your favourite hand cream!