ReCre8
The Road to Solid Health
If you're looking for the simplest way to get more energy, lose weight, have clearer thinking and lower health-care costs then ReCre8 is a plan that WILL change your world!
It's called Re-Cre8 for two reasons. First, it does just that--recreates your lifestyle and recreates your life. Second, the plan involves 8 simple principles that together make all those diet plans seem silly. And any diet plan that works probably incorporates these principles at the core of the system.
Are You Ready?
Principle 1. Nutrition
Too many Americans are actually suffering from poorly balanced diets. It's no wonder that we have one of the most obese populations in the world. The leading causes of death in our country are all lifestyle related and most are diet related. This fact has propelled many to swing from gluttony to fad diets that start people down the path of what they call yo-yo weight loss. After losing it and gaining it back a thousand times, many dieters lose confidence in their ability to get the handle on those love handles. What do you do?
You start with the basics. Just as our stomachs are stretched by overeating, so our taste buds are overstimulated by the strong foods we consume. We need better fuel to run these bodies and we must accept the fact that what is good to us is not always good for us. A proper balance includes ample supplies of fruit, nuts and grains, a reduction in meat consumption, sugar intake and cheese eating. I know, all you eat is meat, sugar and cheese! Trust me you won't die, we have to retrain your taste buds. We have a whole section on Nutrition, but we want to introduce the principle that if we are what we eat then we need to eat what we want to be! HEALTHY!
Plant-based Diet
For years, the Seventh-day Adventist Church has taught the life-extending and health-building advantages of a vegetarian diet and healthful lifestyle. Often the approach was mocked and thought to be unnecessary and fanatical. In 2009, we're beginning to hear a different story. On the front page of the March 23, 2009, edition of the Washington Post, an amazing article provided strong evidence that a meat diet was not the best choice for long life. Although the writer argues for the positive benefits of the meat diet, the evidence in the article makes the vegetarian lifestyle look like the simpler less risky alternative.
Principle 2. Exercise
"Notwithstanding all that is said and written concerning its importance, there are still many who neglect physical exercise. Some grow corpulent because the system is clogged; others become thin and feeble because their vital powers are exhausted in disposing of an excess of food. The liver is burdened in its effort to cleanse the blood of impurities, and illness is the result.
Those whose habits are sedentary should, when the weather will permit, exercise in the open air every day, summer or winter. Walking is preferable to riding or driving, for it brings more of the muscles into exercise. The lungs are forced into healthy action, since it is impossible to walk briskly without inflating them.
Such exercise would in many cases be better for the health than medicine. Physician often advise their patients to take an ocean voyage, to go to some mineral spring, or to visit different places for change of climate, when in most cases if they would eat temperately, and take cheerful, healthful exercise, they would recover health and would save time and money."
This quote above was written in the 19th century by Ellen White. Though the terms may seem quaint, the truth is the same today as then. Modern work and 21st Century conveniences have conspired to make us into motionless blobs in front of monitors. This is leading to a toxic mix of bad eating and inactivity. Exercise is the pathway out of a serious problem. But what exercise is the best at helping you shed pounds without doing your self harm and injury? Walking has been shown to be the best exercise for all groups of people from beginners to the physically fit. About.com has some great info on getting started with a walking program.
A great resource for walking and fitness is a program we use called In Step for Life! This program pulls together the complete spectrum of health principles to propel you toward your goal of total health and happy living.
Principle 3. Water
We bathe in it, we swim in it, we wash clothes, cars and dishes in it, but even though 60 percent of our body comes from it, we somehow forget to drink water. Water is vital for optimum health. In an About.com article entitled Water - The Beverage Your Body Needs Most, Shereen Jegtvig reports "Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs."
So, how much water do we really need each day? According to the Mayo Clinic, there are three reliable methods of determining how much we need to drink:
"Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.
Several approaches attempt to approximate water needs for the average, healthy adult living in a temperate climate.
- Replacement approach. The average urine output for adults is about 1.5 liters (6.3 cups) a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids.
- Eight 8-ounce glasses of water a day. Another approach to water intake is the "8 x 8 rule" — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, "drink eight 8-ounce glasses of fluid a day," as all fluids count toward the daily total. Though the approach isn't supported by scientific evidence, many people use this basic rule as a guideline for how much water and other fluids to drink.
- Dietary recommendations. The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.
Even apart from the above approaches, if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate."
You'll notice that modern scientists talk about fluids and not merely water, but this is making a concession to the fact that so many people consume far more coffee, tea, soft drinks, Slurpees, energy drinks and juices than they do water. Many of these "fluids" are sugar-filled and calorie-laden. This is contributing to the mushrooming obesity epidemic. Though these drinks contain water, it may be time to re-train our taste buds to appreciate the original health drink: Plain water.
Many years before medical science discovered the scientific value of the use of water and other health principles, Ellen White, author of several books on spirituality and health, wrote this about the importance of water inside and out: "In health and in sickness, pure water is one of heaven's choicest blessings. Its proper use promotes health. It is the beverage which God provided to quench the thirst of animals and man. Drunk freely, it helps to supply the necessities of the system and assists nature to resist disease. The external application of water is one of the easiest and most satisfactory ways of regulating the circulation of the blood. A cold or cool bath is an excellent tonic. Warm baths open the pores and thus aid in the elimination of impurities. Both warm and neutral bath soothe the nerves and equalize the circulation."--Ministry of Healing, p. 237
Principle 4. Sunshine
Many benefits come with a healthy relationship with the sun. Though many need to take special care to guard against the possibility of skin cancer everyone needs some sunshine. One of those benefits is Vitamin D. Look another important note by nutrition expert Shereen Jegtvig from About.com:
"A recent article in the Journal of the American Medical Association tells us about a study involving vitamin D and calcium. According to this study, vitamin D is very important because our bodies need vitamin D in order to use calcium. This is crucial for people who need to take calcium in order to prevent osteoporosis, or weakening of the bones.
How do we get vitamin D? Our bodies make vitamin D from sunshine. We need about 15 minutes of sun exposure a few times each week to keep our vitamin D levels normal."
Principle 5. Temperance
"Self-respect is the root of discipline: The sense of dignity grows with the ability to say no to oneself."~Abraham Heschel, The Insecurity of Freedom: Essays on Human Existence, 1967
"One of the most deplorable effects of the original apostasy was the loss of man's power of self-control. Only as this power is regained can there be real progress.
The body is the only medium through which the mind and the soul are developed for the up-building of character. Hence it is that the adversary of souls directs his temptations to the enfeebling and degrading of the physical powers. His success here means the surrender to evil of the whole being. The tendencies of our physical nature, unless under the dominion of a higher power, will surely work ruin and death.
The body is to be brought into subjection. The higher powers of the being are to rule. The passions are to be controlled by the will, which is itself to be under the control of God. The kingly power of reason, sanctified by divine grace, is to bear sway in our lives.
The requirements of God must be brought home to the conscience. Men and women must be awakened to the duty of self-mastery, the need of purity, freedom from every depraving appetite and defiling habit. They need to be impressed with the fact that all their powers of mind and body are the gift of God, and are to be preserved in the best possible condition for His service." ~ Ellen G. White, Ministry of Healing, pp. 129-130
Principle 6. Fresh Air
"The lungs are constantly throwing off impurities, and they need to be constantly supplied with fresh air. Impure air does not afford the necessary supply of oxygen, and the blood passes to the brain and other organs without being vitalized. Hence the necessity of thorough ventilation. To live in close, ill-ventilated rooms, where the air is dead and vitiated, weakens the entire system. It becomes peculiarly sensitive to the influence of cold, and a slight exposure induces disease. It is close confinement indoors that makes many women pale and feeble. They breathe the same air over and over until it becomes laden with poisonous matter thrown off through the lungs and pores, and impurities are thus conveyed back to the blood."
Principle 7. Rest
We love the sound of the word but we seem to do everything we can to avoid it. In our 24/7 nonstop world we find ourselves sleep deprived and stressed. the slogans of our age are "Gotta Go!" and "I don't have time!"
In the Family Living section of the Preferred Consumer web site we find these important research findings about rest:
The average family has very limited time for rest and relaxation. Actually, most Americans are not even getting an adequate amount of sleep to maintain good health. Parents usually work long hours and children are immersed in homework and extracurricular activities. Most families don't even slow down to eat. Hence, fast food has become a huge industry. Unfortunately this type of eating also compromises health. Solutions to these unending problems are hard to come by, but start by setting priorities and carving out time each night to relax as a family. Start small (a half hour) and build up to more time.
Problems Caused by Lack of Sleep
- Inattentiveness
- Inability to concentrate
- Impulseivity
- Moodiness
- Learning problems
- Health Problems
- Prone to getting sick
Tips for getting a good night's sleep
- Avoid caffeine or alcohol in the evening
- Avoid before bed snacking and during the night snacking
- Avoid watching television before bed
- Read something calming
- Bedroom should be as dark as possible
- Try taking a hot shower or bath before bed
- Go to bed early
- Try journalling before bed to release tension
- Don't use a loud alarm clock
- Keep the temperature comfortable
Tips to family relaxation
- Set priorities
- Set aside at least a half an hour each day to relax as a family (no work, homework, or fixing dinner)
- Try to do a fun relaxing activity rather than just watching T.V. (i.e. play a board game, listen to a radio show, or read a book together)
- Don't talk about serious issues during this time
In the spiritual classic, Patriarchs and Prophets, the author presents one of God's great remedies for the ailments of our rest-broken society: The Sabbath
The great Jehovah had laid the foundations of the earth; He had dressed the whole world in the garb of beauty and had filled it with things useful to man; He had created all the wonders of the land and of the sea. In six days the great work of creation had been accomplished. And God "rested on the seventh day from all His work which He had made. And God blessed the seventh day, and sanctified it: because that in it He had rested from all His work which God created and made." God looked with satisfaction upon the work of His hands. All was perfect, worthy of its divine Author, and He rested, not as one weary, but as well pleased with the fruits of His wisdom and goodness and the manifestations of His glory.
After resting upon the seventh day, God sanctified it, or set it apart, as a day of rest for man. Following the example of the Creator, man was to rest upon this sacred day, that as he should look upon the heavens and the earth, he might reflect upon God's great work of creation; and that as he should behold the evidences of God's wisdom and goodness, his heart might be filled with love and reverence for his Maker.
In Eden, God set up the memorial of His work of creation, in placing His blessing upon the seventh day. The Sabbath was committed to Adam, the father and representative of the whole human family. Its observance was to be an act of grateful acknowledgment, on the part of all who should dwell upon the earth, that God was their Creator and their rightful Sovereign; that they were the work of His hands and the subjects of His authority. Thus the institution was wholly commemorative, and given to all mankind. There was nothing in it shadowy or of restricted application to any people.
God saw that a Sabbath was essential for man, even in Paradise. He needed to lay aside his own interests and pursuits for one day of the seven, that he might more fully contemplate the works of God and meditate upon His power and goodness. He needed a Sabbath to remind him more vividly of God and to awaken gratitude because all that he enjoyed and possessed came from the beneficent hand of the Creator.
God designs that the Sabbath shall direct the minds of men to the contemplation of His created works. Nature speaks to their senses, declaring that there is a living God, the Creator, the Supreme Ruler of all. "The heavens declare the glory of God; and the firmament showeth His handiwork. Day unto day uttereth speech, and night unto night showeth knowledge." Psalm 19:1, 2. The beauty that clothes the earth is token of God's love. We may behold it in the everlasting hills, in the lofty trees, in the opening buds and the delicate flowers. All speak to us of God. The Sabbath, ever pointing to Him who made them all, bids men open the great book of nature and trace therein the wisdom, the power, and the love of the Creator.
Principle 8. Trust in Divine Power
Spirituality is a vital component of healthful living. We're not speaking here of religious formality. We are talking about life-changing faith and trust in God. A soul burdened with the weight of guilt and spiritual confusion is out of control and destined for emotional and physical crises that will ultimately lead to poor health and even death. We prescribe a regimen of bible faith-building and heavy prayer. You need a faith that goes beyond the superficial kind that is typical in today's society. You need something that makes a real difference in all facets of life.This faith is contagious and infects others with a vital power and joy.
Charles Spurgeon, the great theologian summed it up this way.
"For I rejoiced greatly, when the brethren came and testified of the truth that is in thee, even as thou walkest in the truth." — 3 John 1:3
The truth was in Gaius, and Gaius walked in the truth. If the first had not been the case, the second could never have occurred; and if the second could not be said of him the first would have been a mere pretence. Truth must enter into the soul, penetrate and saturate it, or else it is of no value. Doctrines held as a matter of creed are like bread in the hand, which ministers no nourishment to the frame; but doctrine accepted by the heart, is as food digested, which, by assimilation, sustains and builds up the body. In us truth must be a living force, an active energy, an indwelling reality, a part of the woof and warp of our being. If it be in us, we cannot henceforth part with it. A man may lose his garments or his limbs, but his inward parts are vital, and cannot be torn away without absolute loss of life. A Christian can die, but he cannot deny the truth. Now it is a rule of nature that the inward affects the outward, as light shines from the centre of the lantern through the glass: when, therefore, the truth is kindled within, its brightness soon beams forth in the outward life and conversation. It is said that the food of certain worms colours the cocoons of silk which they spin: and just so the nutriment upon which a man's inward nature lives gives a tinge to every word and deed proceeding from him. To walk in the truth, imports a life of integrity, holiness, faithfulness, and simplicity—the natural product of those principles of truth which the gospel teaches, and which the Spirit of God enables us to receive. We may judge of the secrets of the soul by their manifestation in the man's conversation. Be it ours to-day, O gracious Spirit, to be ruled and governed by Thy divine authority, so that nothing false or sinful may reign in our hearts, lest it extend its malignant influence to our daily walk among men.
