Earn $5000.00 a week!

If I told you that you could earn an extra $5000 a week by working only 5 hours, would you? I bet that you would. It’s all a matter of perception of viewing exercise as being as valuable as $5000.00. And we know it has greater value than money! Your health is a priceless treasure.

Exercise gives you a body that feels better, looks better, thinks better and like the energizer bunny the benefits of exercise keep on going and going.
Scientific data reveals that without participating in some form of exercise we are bound to regain the lost weight.
Exercise is a mind over body game!!
Don’t focus on how hard it is, but on how good it feels.

You are the KEY to health

You are the key to unlocking your mindset.

You must purge you personal computer of the "I can’t do it" virus.

Negative words will have a negative reaction on our health.

Overcoming fear. Take action any action will start the process of eliminating fear.

Fear becomes stronger each time we fail to take action

Do that thing which you fear the most become an I can do it person.

How much time do you devote to activities geared to your pleasure and fulfillment?
Lack of personal time puts you at a risk for sickness. This can show up in chronic fatigue, depression, and anger. We usually deny ourselves time citing that we are too busy. Making time for us is crucial to our health and well being

We have the power within us to nurture and heal our beings. If we focus on healing the spirit, the mind the body will respond.

Check out Sparkpeople.

I was introduced to the website Spark People by a friend. Check it out --it is an amazing resource and its FREE!


http://www.sparkpeople.com/mypage.asp

The way to escape temptation

How do we overcome temptation-
It is in 1 Corinthians chapter 10, verse 13: “There hath no temptation taken you but such as is common to man: but God is faithful, who will not suffer you to be tempted above that ye are able; but will with the temptation also make a way to escape, that ye may be able to bear it.”
Sometimes our temptation or addiction to sugar bingeing is so great that we need to escape our proximity to our access. Escape...Leave your kitchen, leave your house...go for a walk. During this walk talk it out with our Father in Heaven and ask for help to overcome this abnormal desire so that you can enjoy the peace that comes from living a life of spiritual freedom from addictions.
Our spirits are meant to lead our bodies not vice versa. Hence the saying" The Spirit is willing but the mind is weak". Feed your spirit so that it is in control.

Bananas -Eat them for your health- Yummy too!

When I was obsessed with low carb dieting I never ate bananas but now since just eliminating sugar and salt I eat them with gusto! I find that they have a lasting satisfying effect as well. What I mean is that help curb my appetite. Enjoy you bananas!
6 Awesome Health Benefits Of Bananas
By Golb on Jun 26, 2007 in Nutrition and Diet
Before we start discussing the health benefits of bananas, here is some nutritional information for a serving of banana (source - these numbers can be slightly different when obtained from a different source):
Serving size = 1 medium sufficiently ripe banana [about 7″ long and 126 grams (0.28 pounds) in weight]
Total Fat = 0 g; Cholesterol = 0 g; Calories = 110
Potassium = 400 mg (10% of daily recommended value)
Dietary Fiber = 4 g (16% of daily recommended value)
Sugar = 14.8 g; Protein = 1 g (2% of daily recommended value)
Vitamin C = 16% of daily recommended value
Vitamin B6 = 20% of daily recommended value
With this nutritional information in the background let’s work through the incredible health benefits of this commonplace fruit. I will try and list only substantiated facts with references wherever possible. I am particularly concerned about this because there have been some unsubstantiated claims (rumors) about extraordinary banana benefits floating around the internet (here is an example).
Bananas are good for your heart and nerves: Bananas contain a high dose of potassium - an essential ingredient to keep your heart and nervous system in good shape. Potassium is essential for proper muscle contraction and hence plays an important role in muscle-influenced activities including: the normal rhythmic pumping of the heart, digestion, muscular movements, etc., Some studies have also linked low potassium intake to high blood pressure and increased risk of stroke. Most Americans don’t get enough potassium in their diet (recommended dose is about 4 g per day) - blame it on our fast food culture. Including a banana (or two) in your diet everyday would take you a step closer towards getting your daily recommended dose of potassium (references: American Heart Association, University of Maryland Medical Center, Colorado State University).
Bananas are good for your kidneys and bones: Benefits to the kidneys and the bones are again due to the high potassium content of bananas. A normal intake of potassium suppresses calcium excretion in the urine and minimizes the risk of kidney stones. Also, for the same reason (suppressing of calcium excretion), it minimizes the loss of calcium from the body and thereby reduces the risk of osteoporosis (references: University of Maryland Medical Center, University of Kansas Medical Center).
Bananas can act as mood enhancers or mild sedatives: Bananas contain tryptophan (although it’s not one of the major sources, a medium still contains about 10.6 mg of tryptophan). Tryptophan is one of the 20 amino acids which are building blocks of proteins (btw, an incredible number of articles on the internet call tryptophan as a “mood-enhancing protein” and that is technically not correct). Tryptophan helps the body to produce serotonin - which has a calming effect on the brain (creates a stable mood) and acts as a mild sedative. It should be noted that the only way our our body gets it’s dose of tryptophan is through our diet - it does not produce tryptophan naturally; bananas is one of the easiest ways to get it (references: Nutritiondata.com, Chemistry Daily, Stanford Linear Accelerator Center, NIH MedLinePlus).
Bananas are good for your blood: Bananas are one of the highest sources of naturally available vitamin B6: Vitamin B6 plays an important role in converting tryptophan to serotonin (read #3 above), and also helps the body to make hemoglobin - a crucial ingredient of your blood. Vitamin B6 is also essential for antibody production and to maintain a healthy immune response. It also helps to convert carbohydrates to glucose and thereby maintains proper blood sugar levels. A medium banana can take care of 1/5th of your daily recommended intake of vitamin B6 and is one of the easiest (and cheapest) ways to increase your dietary intake of the vitamin (references: NIH Office of Dietary Supplements).
Bananas are good for kids: Let me quote this from NIH’s Medical Encyclopedia -
Bananas are part of the BRAT diet, a diet many physicians and nurses recommend for children recovering from gastrointestinal problems, particularly diarrhea. BRAT stands for the different components that make up the diet: Bananas, Rice cereal, Applesauce, Toast. These are binding foods that make the stools harder.
Bananas are good source of dietary fiber: A single serving (one medium-sized banana) contains 16% of the daily recommended dietary fiber intake for a normal adult - that’s substantial for a single serving of any food. Fiber improves laxation (smooth bowel movements). Fiber-rich diets have also been linked to lower risk of coronary heart disease and of type 2 diabetes. Also, view this information in light of the following facts (references: Health.gov, NIH PubMed - abstract is sufficient):
Current recommendations suggest that adults consume 20-35 grams of dietary fiber per day. Children over age 2 should consume an amount equal to or greater than their age plus 5 grams per day. Yet the average American eats only 14-15 grams of dietary fiber a day. source: Harvard School of Public Health
Availability is the best part: Bananas are very affordable at about 35~40 cents per pound (on an average - in the US) and are generally available in almost all grocery stores; you don’t need to cook them or wash them (unless you want to eat the outer skin) and that makes them ideal as quick lunch substitutes. Consider bananas as an awesome and affordable dietary supplement.
Got sugar concerns?: People worry a lot about the carbohydrates (especially the sugar part) in bananas. To that end, here are a few quotes from a couple reliable sources:
A banana has a glycemic index of 52 and 24 grams of available carbohydrate. This gives a glycemic load of 12. In comparison, an apple having a glycemic index of 38 and 15 grams of available carbohydrate has a glycemic load of 6 … Although an apple may be a little better choice for a snack, eating a banana isn’t all that bad either because foods with glycemic loads in the low teens and below are the ones that should be selected as part of a balanced diet. (source: USDA.gov)
Despite being erroneously called “fattening” and too high in sugar, a small banana only contains about 100 calories, which is not much more than a medium apple. Nor should it raise your blood glucose level too high. (source: American Diabetes Association)
Like always, stuff should be done in moderation and it should be noted that all the above health benefits are “general observations” - and there must be, for sure, exceptions to general observations. If you have specific health conditions related to any nutritional constituents of bananas, make sure you consult your doctor before you go bananas on bananas.

In a tight spot...

Here I am trekking thru the slots in Snow Canyon thanks to our friend Janet a capable and interesting guide. She pointed out petroglyphs left by the Anasazi Indians which left key messages for others coming through this way.

Kind of like this blog for me -by sharing with you my journey to regain and retain my health by refraining from sugar bingeing. I hope that I can be the means of helping others who suffer the agony of bingeing and all that it traumatizes.

Be strong, be healthy,be sugar free...IT IS WORTH IT!!

The dangers of salt

Salt may add some extra flavour to your dinner but the additive could also be responsible for skyrocketing blood pressure rates and other related illnesses.
Even if you don't keep a saltshaker on your supper table or use it when you're cooking, some of the prepackaged or canned items you eat everyday - like soup or frozen dinners - have high amounts of sodium and the American Medical Association has called for warning labels on salty foods.
"The hidden salts are the biggest culprit in people's salt intake and therefore the bad effects on the kidney, heart and brain," blood pressure specialist Dr. Ivor Teitelbaum explained.
Canned soups often contain a lot of salt. You're only supposed to be consuming about a teaspoon of the flavour enhancer a day but some soups contain that much in a single serving.
But there are a number of other foods, ones that are supposed to be good for you, that also have high sodium contents.
Take a bag of chips and a box of bran flakes and raisin cereal. If asked which one had the most salt, you'd probably choose the chips.
If you did, you'd be wrong.
The chips have 180 milligrams while the cereal has 350 mg - your daily recommended intake is between 1,500 and 2,400 mg.
Thirty salted peanuts and two slices of rye bread offers another startling comparison. The bread has twice the salt - 460 mg.
The best way to know exactly what you're eating is to become a label reader, especially if you already have high blood pressure.
"If people lower their salt intake and exercise, it's actually equivalent to removing one drug," Teitelbaum said.
One good tip for keeping your sodium levels in check is to make bananas and other potassium-rich foods a part of your daily diet. Potassium can help to cancel out some of the bad effects of salt.
Too much sodium can raise your blood pressure because salt attracts water into your veins, increasing the pressure inside.
Article from the Toronto Star

Response to an email

I had a friend come across my blog and email me about her desire to live a healthy life, this is my response. Likewise if you read this and are moved to change or to desire it- it was meant to be.

I truly believe that our paths cross by intent and not by accident.
I felt an immediate sense of relief when I committed my life to living sugar free - one day at a time. My desire was so intense, like yours "just to feel better" that deciding to decide and moving forward with conviction was a relief. I didn't count or restrict carbs at all. I did find at first that I did quite a bit of extra eating to compensate for the sugar withdrawal. However in about 3 weeks time, my appetite for sugar diminished and so did the need to fill up with other foods.
It's a little bit funny looking back and realizing how far I have come since March 26th, 2008 when I was so totally obsessed with my bingeing, to today and hardly giving my eating a second thought. The peace I feel within is worth the trying times of the first 3 weeks and pangs that I have felt since.
That's why I feel the ultimate desire should be to be at peace with oneself, to respect this amazing body that has served me well and even better when I make choices for its ultimate health.
I do still enjoy running and as well as weight training. However, I no longer have the desire for the extreme training marathons take. I run for enjoyment!
Design your plan for health and go with it!
I am happy to share my journey with you.
Sonia

Stay active!

There is an adage that the more you do -the more you can do. I believe in staying active and occupied. For many of bingers, we eat out of boredom or we get too involved in over thinking about our lives and want we want it to be. I would fantasize about me being at a perfect weight because life would then be perfect. Right, NO. Life still happens to you when you are at the magical weight.
It was often while daydreaming about being slim that I would end up bingeing. WHY?
It was in this state of mind that I would make the age old promise that I would start my diet TOMORROW- my diet from hell and all would be well. This time it would work. Never minded that it hasn't worked a thousand times before. This is how I would get lured into bingeing with the promise that TOMORROW I would be in control.
I have come to know to shut down this thinking IMMEDIATELY!! It is stinking thinking!! As soon as I hear this old familiar voice, I immediately get up and get doing or moving. DO NOT BELIEVE THIS MESSAGE that makes promises in a tomorrow that never comes.
I believe that it is important to makes changes in stages. Exercise is a great way to start this journey to health. A simple walk around the block at 300 pounds lead me to 7 full marathons and several half marathons. So take that simple step forward in your life, ditch the diet mentality, make good choices daily for your health and not to be a size or number.

Sonia Turner on Oprah

Never in my wildest dreams did I ever think that I would be a featured guest on the Oprah Winfrey show. How did it happen....well there is a saying that out of small things big things come to pass. I was interviewed by Prevention Magazine and in the magazine article, I was 1 of 52 ways to lose weight-specifically #4. The Oprah show contacted me from the small article=just amazing. I remember the moment she announced my name on the show, I was thinking OMG Oprah Winfrey just said my name. It stills sends goose bumps when I recall the series of events that transpired.
My journey to health too began with the simple goal to walk around the block and eventually saw me completing 7 full marathons and a couple of half marathons.
So go ahead start something small...you will be amazed too!
Check out the link to the Prevention article:



www.fitnesstipsforlife.com/52-ways-to-lose-a-pound-a-week.html

Discover the Power to Move your Mountain


For verily I say on to you, that whosoever shall say unto this mountain, Be thou removed, and be thou cast into the sea; and shall not doubt in his heart, but shall believe that those things which he saith shall come to pass; he shall have whatsoever he saith.

Therefore I say unto you, What things soever ye desire, when ye pray, believe that ye receive them, and ye shall have them.
Mark 11: 23-24

What is your mountain?

A mountain is something that stands in our way of being the best that we can be. It stands between us and what our Heavenly Father knows we are capable of overcoming and becoming. Our mountains can be of a spiritual, physical, emotional or mental nature. Often they impact on all or several of these areas.

Choosing to be Healthy and Happy

Doug and I are so committed to living healthy for ourselves, for our family and for each other. Having had such a close call with death, one appreciates living and being together to share our lives. Nothing tastes that good to jeopardize our time together. Now you might say, You can't control the outcome of life by a lifestyle. You are right..But we can make the choices for the best outcome in the areas that we can control. Best of all for me is the peace of mind and spirit that I have not being chained to an addiction to food. This is living life on our terms, being in control and not being controlled by momentary pleasures that pass so quickly that you need to eat more and more and more to get that fix. Do you notice yourself here...I do.

The 30 day challenge

The challenge I want to leave you with is to stop dieting, start exercising. Stop eating at suppertime or 7:30 pm whichever works for you. This gives your body the opportunity to heal itself. When we eat all day long your body has to supply the energy to digest process and eliminate the food. When we give out body a rest from the food, it can take care of making repairs and fighting off diseases.

I want you to accept these three challenges for 30 days-YOU WILL NOTICE A HUGE DIFFERNECE IF YOU FOLLOW THIS FORMULA
1. Stop dieting/eliminate sugar/salt
2. Start moving for 30 minutes a day (huffing and puffing type of exercise)
3. Finish Eating at 7:30 pm


Be proactive not reactive

Be ye transformed

To be transformed needs to start with the heart and not a plan. I genuine desire from the soul to be person that you were created to be. It was on my knees that my transformation began. The answer to my prayers to make peace with myself and rid myself of my self depreciating and delibitating self talk was to be transformed. Stop looking for the magical quick fix or the latest fad diet with huge promises for momentary loses. The answer too was to know myself, I accepted that I am a sugar binger and an all or nothing person. I then realized that I needed to detox my body of its extreme addiction to sugar. Also during the answer to my plea, I was reminded of The Serenity Prayer: God grant me the serenity to accept the things I cannot change ...The courage to change the things I can...and the wisdom to know the difference.


Bible
And be not conformed to this world: but be you transformed by the renewing of your mind, that you may prove what is that good, and acceptable, and perfect, will of God. Romans 12:2

Super Foods

8 Super Foods Your Body Will Thank You for Eating
Article By: Leslie Fink, MS, RD


Our expert lists eight "super foods" that help enhance your body, mind and soul.
Like it or not, Mom was justified when she forced you to eat your vegetables. Broccoli and Brussels sprouts give you nutrients and substances that might truly have an impact on your health. Same with crunchy nuts, sugar-sweet berries and thirst-quenching iced tea.
"If you're concentrating on eating foods that have a lot of nutrients and phytochemicals (naturally occurring plant substances that fight disease), you're hedging your bet for at least a healthier life, if not a longer one," says Barbara Gollman, MS, RD. Here's her input on eight "super foods" to stock up on:
Walnuts. Walnuts contain Alpha-Linolenic Acid, an essential omega-3 fatty acid that studies indicate lowers cholesterol and protects against heart disease and stroke. The California Walnut Commission usually recommends 1 1/2 to 2 ounces of walnuts per day (or the equivalent of about 8 walnut halves). Not sure how to get started? Walnuts add a healthy crunch to any salad, soup or stir fry.
Chile peppers. Capsaicin, the substance that gives chiles their heat, acts as a disease-preventing phytochemical, says Gollman.
Tomatoes and tomato products. The antioxidant lycopene in tomato-rich foods may help prevent prostate cancer, and might also help prevent breast cancer. "Cooked tomatoes are more effective than raw ones," says Gollman. So load up on tomato paste and tomato sauces.
Berries. All berries are good for you, but blueberries and raspberries seem to hold top spots on the berry nutrition chart. Their anthocyanins and ellagic acid (the substances that give them their rich colours) possess potential cancer- and heart disease-preventing antioxidant properties. Plus, they're high in fibre and vitamin C.
Leafy greens. Folate, a much-talked-about B vitamin, does triple duty. In addition to helping fend off heart disease and possibly even cancer, it's believed to prevent neural tube defects in unborn babies. So go for anything that's leafy and green. Some of Gollman's tasty suggestions: Mix steamed chard with minced garlic and fresh lemon juice, and make pesto sauce with basil and kale.
Quinoa. Pronounced KEEN-wah, this nutty-tasting food is unlike any other grain (although not a true grain, it is often called one). "It's the only grain considered to be a complete protein," comments Gollman. If that's not enough to give it clout, consider that the sterols it contains may lower cholesterol, decreasing your risk for heart disease.
Yogurt. Sure, it's good for your bones, but that's not all. Most yogurts contain good bacteria that help maintain proper digestive health and may help boost your immune system. Look for the words "live and active cultures" — such as L. acidophilus and Bifidus — on ingredient labels.
Tea. Whether served iced, hot or decaffeinated, black or green tea — as well as some other non-herbal teas — might help prevent cancer and heart disease due to the antioxidant effects of the flavonoids and polyphenols they contain. Up your tea intake with some of Gollman's ideas: Make a tea slush with iced tea and puréed fruit, or try jazzing up regular iced tea with frozen mango cubes or slices.

Super Star In Runners World

This is Doug and I back in 2001! I was chosen as the January Superstar for Runners World Magazine because of my year round running, even in -38 degrees. I was preparing for my first marathon in St. George when they took the picture in October of 2000. I remember during that race questioning myself "Why am I doing this?". I went on to run 6 more marathons and during each one after the 17 mile mark this same question would haunt me till the 25th mile. It is amazing what running has done for me and the experiences that I have had because of my love to run! I am grateful for this body that has responded to my desire to run.

Doubly blessed in March

I truly believe that grandchildren are the blessing we receive for being parents. They make it all worthwhile! It is my heartfelt desire to keep myself healthy to enjoy them and to encourage them likewise to be healthy and vital.

Celebrating ONE YEAR SUGAR FREE

Wow, on Thursday March 26th, I celebrated one year 365 days of sugar free! What a day it turned out to be. I had planned to be in Moncton buying a red trench coat and yellow purse. However life as wonderful as it is,had something even better for me to celebrate. That being the birth of Nicholas Douglas Godin our #4 grandchild but our first to be born here in paradise. I was with Rhea and Sebastian for the birth what an amazing moment...to be there for the birth of my own grandchild. No coat or purse can match this joy.
Rhea being an efficient person delivered the baby on time for me to leave and go pick up my brother Moreno from Calgary at the airport. We picked him up, fed him supper and rushed him to the hospital for him Doug and Jason to also see this bundle of joy. The nurses soon as they saw Doug said now we know who he looks like-Grandpa. How appropriate that he looks like his name sake. God is good.

Life is Good!

It has been a while since my last post. Our lives had taken a detour with Doug's heart attack and subsequent triple by pass. However last week there was a glimmer of being on track. I have returned to attending my activities and going to the market on Saturdays.
When I was in the hospital with Doug and feeling the stress of the situation, I felt very vulnerable and was nervous that I would resort to bingeing to cope with the situation. In the past bingeing was a way to cope. The miracle was there was no desire to binge at all! I know this is because I made a covenant with God that I would no longer binge and that I would be sugar free. His blessing to me was to remove this desire. How grateful I am!
I have been trying to be more creative with my cooking for Doug's sake. I am not a fan of everyday cooking and now because so much of what we eat is fresh, I need to cook or prepare it. The sodium counts for most prepared foods are through the roof. We don't buy any products with more that 10% sodium. Next time your shopping check for sodium on the label...you will be shocked! Doug is down 30 pounds since his adventure began and would like to get off another 10. His doctor says he needs to manage his health very aggressively to ensure the best outcome...living! I have learnt so much through this all. It hasn't been easy but it has blessed us to know how much we mean to each other and how important it is to cherish our bodies and to treat them with respect by choosing optimum health as a lifestyle.

Self Discipline

You will never have a greater or lesser dominion than that over yourself. The height of a man’s success is gauged by his self-mastery; the depth of his failure by his self-abandonment. He who cannot establish dominion over himself will have no dominion over others. Leonardo de Vinci

It is easier to suppress the first desire than to satisfy all that follow it. Benjamin Franklin

Day in... day out our choices create our lives.

Best to resist momentary pleasure for long term gain...peace of mind, body and soul.

Foods that enhance your life!

This is an excellent link to an article on foods that enhance our health! Since Doug's heart attack, I have been researching the web for healthier foods that will help him with his recovery. He needs to get his weight down, lower his LDL cholesterol, raise his HDL cholesterol,reduce his salt intake and maintain a healthy blood pressure! At first this seemed daunting to do so much, but as I searched the web I found that there are foods that can assist us in achieving a healthier balance for both of us. A new adventure begins...

http://bulletin.aarp.org/yourhealth/healthyliving/articles/foods_for_healthy.html

Understanding the David and Goliath Battle Within

David
· Was a youth
· He had faith in God- having been saved by him before
· He understood the omnipotence of our Heavenly Father
· He was decisive once he understood the situation he took action knowing that God would give him what he needed to slay Goliath
· Saul wanted to equip him with battle gear David refused it again demonstrating his faith in God.

The 5 stones

1. Faith
2. Decisive
3. Winner’s attitude
4. Action
5. Service

David’s use of small stones reminds us that by faith great things are accomplished!


“The journey of one thousand miles begins with the first step.”
Chinese proverb

Goliath
· Described as being 6 cubits approx. 9ft in height
· Heavy coat of mail
· Graves of brass on his legs
· Target of brass on his shoulders
· He carried a heavy spear
· He taunted the Israelites for 40 days

Goliath represents our fears, doubts and weaknesses that loom large in our minds.

We find ourselves at odds with ourselves when what we want out of life is different from what we are getting out of life.

A flurry of emotions ensues when we don’t take charge and lead our lives. Frustration, anger, boredom, depression, etc. This state often leads us away from God...looking for what I call the Popeye sololution. That's why the diet industry is a $51 billion money maker. We are looking for the magical cure when God is ready to bless us with a miracle. David knew that the armor King Saul wanted him to wear was no match for the armor of God. Learn this...with God nothing is impossible and everything is possible.
It is by following David’s example of understanding the situation and believing that with God nothing is impossible and that he will deliver us from our Goliaths.
Daily praying for strength
Acting upon the choices we make
Being of service to our fellow man


“The greatest battles of life are fought in the silent chambers of the soul.” David O. McKay

Put food in its place

Keep in mind at all times

Food will not cure Anger, Depression,

Frustration,

Boredom, Loneliness, or Sadness.

The only problem food solves

is Physical Hunger.

Baby steps...

The Chinese have a saying"The journey of a thousand miles begins with a step". I can remember my choice to start walking on March 17th 1996. I was racked with mental torment about exercising...at 300 pounds I was extremely self conscious about my weight. I thought that people were thinking "As if she thinks walking will help her shed that massive weight" or "Wow is she ever huge". So in this tormented stated of mind deciding to walk that first block was monumental. I had to in spite of my intense fear of what I thought others were thinking of me get myself out the door. You know the acronym for FEAR F=false E=events A=appear R=real. That first door is the toughest to push yourself through...but what an amazing adventure awaited me on the other side of that door. One block became two,three, four,...ten... and then miles. I came to know that I had every right to be out in public exercising and more importantly I worked on myself mentally saying that everyone I passed were cheering me on not leering at me.

Exercise...the key to vitality!

Physical benefits:
· Lowers blood pressure
· Reduces your risk for diabetes, osteoporosis
· Strengthens your heart, lungs
· Boosts your immune system
· Relieves stress
· Helps your circulation
· Burns fat
· Curbs your appetite
· Gives you more energy
· Reduces your risk for a heart attack
· Helps with the digestion and elimination system
· Can prevent some cancers or reduce risk
· Promotes sleep
· Reduces depression and anxiety
· Enhances your love life

Mental benefits:
· Enables us to think better, to focus
· Cleans out the cobwebs in our minds

Emotional benefits:
· Releases serotonin the feel good chemical our body produces
· Creates an overall feeling of wellness - endorphins

Spiritual benefits of walking in nature:
· It connects us to our Creator and the beauty of this Earth
· I believe that we absorb spiritual and physical energy from nature


I am not talking about doing the Disney stroll. Start with a 5-7 minute warm up and then pick up the pace and start swinging your arms. You should start to sweat in a few minutes. This is a good thing. Keep this going for 20-40 minutes and then end with a 5-10 minute cool down walk and a few stretches. Awesome!! Remember to log your exercise sessions -I put a star on the calender for each day I exercise and end my exercise session by saying "Awesome" out loud.


“The Power is within me to lead a Healthy and Vibrant Life”

Recovering Sugarholic

I think of myself as a recovering sugarholic. Probably not in the dictionary but none the less this is my truth. I was driven to eat sugar based products in spite of the devastating effect on my body and the tormented emotional state that it caused. This is addiction. Like the alcoholic, drug addict, smoker etc... we are driven by our addiction. When we deny that we are addicted to a substance, we continue in our addiction. It is by opening up our eyes to the devastation that our additions have caused that we can begin to start the process of recovery. I can't count the days that I lost to my addiction because of the physical and mental torment it caused me. This is so sad...time is precious...life is precious

I remember a few years ago Oprah said "I finally got it" referring to that her lifestyle was fixed in a way that she was connected with. As a recovering sugar addict, I have come to know that you never get it!! That's because I am always in a state of recovery and daily renewal. I must keep in my mind that today I am keeping my addiction at bay.That's it TODAY only.

I have a good friend Armand a recovering alcoholic who shared this wise statement with me "One drink is too much and a thousand is never enough". I adapted this to my sugar addition "One bite is too much and a thousand is never enough".

Definition of an addict: addiction - an abnormally strong craving
addiction - (Roman law) a formal award by a magistrate of a thing or person to another person (as the award of a debtor to his creditor); a surrender to a master; "under Roman law addiction was the justification for slavery"

I was a slave to my addiction! Now I am Sugar Free and Loving It!!!!!!!!!!!!!!

Literally falling apart

This is me in 1995. The building behind me is a log cabin suffering from neglect. How ironic that I too in this picture am suffering from neglect. Daily renewal would of prevented this building from the fallen state that it is in. Like wise, daily renewal will keep me from falling apart and derailed from my healthy lifestyle.

I had been taught how important it was to look after our possessions by my parents. My mother was a very meticulous housekeeper. The nut doesn't fall from the tree. I enjoy an organized and attractive home. I look after our possessions because I value the work that bought them and I want them to last.

One day it occurred to me that I valued my possessions more than I valued my health. I pondered that even when I was morbidly obese, I cleaned the house every day. However in the same state I didn't have the energy to look after myself. How come?

I had to learn to value myself. In the beginning of my transformation way back in 1996, I knew that I had to value myself right now...at 300 pounds. How, could I do this when for years I berated myself for being so fat. That's all I thought about when I thought of myself. Fat equaled failure...that's all. I learnt about affirmations and created my own "I am a person of value regardless of what I weigh...I make a difference! I still keep this in my heart to this day. We are here by design and we are here to make a difference.

Check out the effects of sugar on our bodies!

I am always searching for ways to renew and support my commitment to be sugar free. This is an interesting article to read.
http://www.healingdaily.com/detoxification-diet/sugar.htm

Giving up Diet pop

I hydrate myself primarily with water which is really liquid gold for our bodies. On March 1st 2005 I gave up my addiction to diet Pepsi. At that time I was probably drinking up to 5 -6 cans a day. In fact I would drink a can of pop early in the morning. The reason was not caloric as there are no calories to speak of in diet Pepsi. My choice was a result of nagging stomach problems. I reviewed my diet and thought that the pop with all its additives including sugar substitute might be the cause. As well, the caffeine in the pop was probably dehydrating me. This was a toughie to for me give up as a I have drank pop for over 25 years but when you leverage that benefits of not drinking pop against effects on the body of the toxins and chemicals...it became a no brainer. Last year when there was nothing else to drink,I took a sip and was worried that I might like it enough to go back to drinking it, not so I hated it and didn't know how I was so addicted to it before.
There are articles to suggest that even when we reach for a sugary substitute product we still set ourselves up for real sugar cravings. I had read that I would lose weight by giving up the diet pop...this didn't happen for me. I am satisfied in knowing that by eliminating as many chemicals from my diet as possible that I am honouring the health of my body...this is reason enough for me. Live the word!

Are you Sugar Sensitive?

Do you have any of these symptoms? You might be sugar sensitive.

• Fatigue
• Antisocial behaviour
• drowsiness
• forgetfulness
• overemotional and sensitive
• headaches
• depression
• nervousness
• unbearable cravings for sugary starchy foods
• obesity

I jokingly say I am allergic to sugar instead of breaking out in hives I break out in fat! But it is the truth for me nonetheless.

Taking charge and being responsible

This is me probably not even at my heaviest since moving here to the Maritimes. I was desperately trying to diet and of course the more I tried to diet the more weight I gained. I truly believe that when we diet we set ourselves up for weight gain. For me choosing to be responsible for my health and choosing not to cede this responsibility to a program is what I needed. I know how to make healthy choices...I don't need to pay someone to tell me what I know. I need to be responsible and respect the gift of this body. I give my thanks each day for the gift of having this body by nurturing and nourishing this body in a way that creates joy and peace in my life.

I remember putting on the jacket I am wearing in this picture and fully realizing that it was way too small. This jacket is now way too big.

Google the effects that sugar has on your body and be convinced for yourself!

I am often asked about my "diet" I want to say that I DO NOT DIET. I Choose to make healthy choices each day that support my desire to be vital, energized, joyful and at peace. At peace is the blessing I receive for choosing to be healthy. I have spent years tormented because I was either on a diet or thinking about going a diet or beating myself up because I didn't follow the diet or feeling like a total failure because I couldn't stick to a diet....Dieting is very destructive to the spirit and body. I did choose to eliminate refined sugar because this is my trigger, my addiction when I am eating sugar It is in control of me. In the New Testament Jesus talks of cutting off the arm,or plucking out the eye if it offends us. My interpretation is to cut off those things that separate me from the peace of mind that the Savior offers us. Because the hand for example can not doing anything without direction from our brain, so I cut off the choice for my hand to reach for sugar and thereby eliminate the torment from the addiction and the ensuing turmoil that follows. I also renew my spiritual covenant with God daily pledging that day to be the best that I can be and that I will live it sugar free and happy. An ancient Greek philosopher said "Do not attempt to heal the body without first healing the spirit". Take care.

I want to continue to share my journey with those who are struggling with a sugar addiction. The first step to your sobriety is to recognize the destructive and addictive side effects of bingeing on sugar. First off for me was the daily torment of berating myself for being out of control and the shallow promise of today is the day I will diet and get this under control. I say shallow for dieting is usually good till 3 pm of that same day (usually Monday) when I would find myself in the flurry of addiction desperately needing a sugar fix. Then in despair to be numbed we succumb to the lure of sugar and acquiesce to its call. The fix is only temporary and after the numbing comes the intense pain of giving in at which point we call it a day and say what the heck-bring in on ...tomorrow,tomorrow will be the day. So goes the week till Friday when recognizing we have been out of control we fool our selves and say "What the heck it's the weekend and I am going to have one last free for all of sugar because this Monday...this Monday it is really going to work. Does this sound familiar to you...let me know.

This is the sugar free me!

On March 26th 2008 I hit bottom. It seemed like everything around me was falling apart. I felt defeated and deflated. I felt so helpless and I didn't know how to get out of the crushing funk I was in. It is so hard to believe that I could feel this way and yet be aware of the blessings which are mine at the same time. Maybe this was my faith showing me nothing is ever has dismal as it seems. With both mental and physical anguish I approached the Lord in prayer or should I say initially in anger...why...why ..why me ...why us...why now?

After the anger abated I asked HOW...how can I get through this...how can I cope...how can I help those I love who are suffering...This was the right question to ask! Heavenly Father helped me by letting me know that I could make a difference by looking after myself. It was then that I recalled that saying "God grant me the courage to change the things I can and the wisdom to know the difference". Most of the anguish was not of my doing nor could it me of my undoing. However I knew that over the time period since moving here I had gotten off track. This meaning Sonia lost her wellnes groove. In making the decision to move out east, I never anticipated that it would be my undoing and remaking.
I had lost my footing and my routine during the move. As well my identity.

I slowly and resistedly turned to eating to comfort this disconcerting time for myself. When I found the pounds piling up I fell into the trap of the Popeye solution. I was looking for that one thing that would take off the pounds that I didn't want. Out east we have SFL program...expensive...yep I signed up. Paid the big bucks -thinking this is it and of course because I am a frugal person this will work because I am paying the big bucks. Nope,it didn't work. Okay how about Weight Watchers, Tops, Low Carb.... Through all this my weight piled on and my self-esteem plummetted.

So on this day March 26 in despair it came very clearly to me that sugar was my enemy. That like David who decisively slew Goliath, I needed to slay my Goliath -Sugar. I then got on my knees and thanked God for clearly showing me the way. I covenanted with him that I would no longer partake of sugar bingeing. This action of deciding to be sugar free lifted a humongous mental weight off me. The initial days ahead tested me and had me on my knees often asking for strength to be true to my convenant. Slowly the addiction abated and now have no desire at all for sugar bingeing. What a blessing this has been.

I just have to share my amazing discovery!