Kelly's Kitchen Table

EAT YOURSELF SKINNY!

2010-06-15T06:45:00.000-07:00

**disclaimer** I, Kelly Norfolk, will not be held personally responsible for the success or failure of anyone who follows this plan. You should consult a physician before beginning any exercise or diet program. The following plan is what I personally did - individual results may vary.**

ok, first and foremost the reason this has worked for me this time is because God has worked a miracle in my body - the cravings have all but stopped - this is no longer a matter of will power - it's just the way to be - I am no longer a slave to food - I am the master, not it. I eat to live not live to eat. Sugary things no longer have the appeal that they once did - my relationship with God has grown by leaps and bounds - it's no longer all about my flesh anymore. I had to learn how to submit to God in ALL areas of my life.

The way I see it is for me, this is a war - a war for my health and my sanity. I wouldn't go into a real battle with no plan or weapons so this is my plan and my weapons. Here is what I do in the supernatural:

1. Start your day with positive confessions - you choose. Find scriptures on self control.
2. Spend time with God and let Him help you through this process!
3. Read your bible!! Your spirit needs to be fed just like your body!

The natural:

1. Eat 6 to 7 times a day - breakfast, snack, lunch, snack, snack, dinner, optional snack.
2. Visit http://www.caloriesperhour.com/index_burn.php and use the BMR & RMR calculator - use the RMR to figure out how much of a calorie deficit you will create when you limit your calories to 1200. 3500 per 7 days will result in 1 pound a week loss. When you add exercise you will lose more. Don't go under 1200 or you risk putting your body in "starvation mode" (slows your metabolism down and you retain fat)
3. Take recommended supplements at midday snack and 1st afternoon snack. Alternate bite, pill, drink, bite, pill drink, etc.
4. As much water as you can stomach - I add a little fresh squeezed lemon juice to cleanse my liver.
5. Keep away from high fructose corn syrup, artificial colors, flavors, and preservatives along with artificial sweeteners and hydrogenated oils. Its not as hard as you might think - just have to read labels.
6. Keep a food diary. I bought a little notebook that I kept with me at all times - I logged how many calories I consumed at EVERY meal - it was a little work, but it helped me stay on track. I also logged my weight.
7. Weigh yourself every morning - same time and totally naked :) oh and after going potty ;) log in your food diary. Don't be discouraged if it stays the same - you might even gain a little around your time of the month.

Here is a list of the supplements I take:

Morning:

Virgin coconut oil - 2 capsules (this is an amazing discovery - read a whole book on it - the list of benefits is unbelievable - also, use coconut oil in all your cooking and baking - get rid of EVERY other type of oil - especially veggie oil) (get at health food store) http://www.coconutoil.com/ , http://www.organicfacts.net/organic-oils/organic-coconut-oil/health-benefits-of-coconut-oil.html
Ginko Biloba - 1 capsule (only if you have memory issues like me) (get at WM)
5 HTP - 1 capsule (this helps stabilize your mood and control your appetite) (get at WM)http://5htp.com/
Grapeseed extract - 1 capsule (powerful antioxidant, helps heal your body of free radicals) (get at WM)http://www.grapeseedextract.com/

Afternoon:

Virgin coconut oil: 3 capsules
Curcumin: 1 capsule (this helps boost the metabolism, also an antioxidant) (get at Kroger or healthfood store) http://www.curcumin.net/
Calcium: 1 capsule (I use "Nature Made" but you can use which ever one you like best - the lady at the health food store can tell you best - calcium is obviously good for your bones but it also aids in keeping your mood stabilized)
Fish oil - this is optional - there are many different kinds out there, but the one I found that is most complete is one I got at Sam's. "Members Mark" triple strength fish oil - 1400mg - only one pill a day. Omega 3's are essential for heart health and balanced hormones. You can also ask the health food lady about this.
5-HTP - 1 capsule
Grapeseed extract - 1 capsule

Multi vitamin - I take "Rainbow Light" Women's One - it is a food-based multivitamin - all natural and one of the best on the market - you can get it at the health food store.
You can take other supplements that are geared toward your specific needs - these are just the ones that I take that I have found helpful in weight loss and overall health.

Here is a sample menu:

Breakfast: 200 -250 calories - I usually have on of the "Mom's Best" cereals - you can get these at Kroger, they are cheap and all natural. I like the Mallow Oats (like Lucky charms) - I also use almond milk - it really tastes good on cereal and has a lot less calories than skim milk. You can also have a Nature's Own whole grain English Muffin with 1 egg and a pinch of shredded cheese - only 200 calories! Just try to keep the calories between 200 and 250.
Snacks: 50 to 100 calories. Some ideas are: low fat mozzarella sticks, Activa yogurt, apple with all natural peanut butter (1 tsp) organic granola bar, carrot sticks with light Ranch or guacamole, pretty much anything around 100 calories and all natural and portable.
Lunch & dinner: keep it between 250 & 300 calories - I like the Healthy Choice Cafe Steamers but any low calorie healthy frozen dinner will do. Just read the labels and check for bad stuff! Don't worry about the sodium in the dinners - it's pretty much the only sodium you will get during the day.

Stay away from diet soda - it is a death trap!!!

I've heard from many experts that you should "reward" yourself from time to time when you are dieting. In my experience though, if you think that you need to be "rewarded" then you are not in the right mind set. You are not being "denied" or "deprived" when you eat this way. You are eating to live not living to eat. You are not being deprived by not eating a bunch of sweets - you are doing your body a favor! The first 6 weeks I was on this plan I had absolutely no sugar - it was key to my new way of life. The good news is that it was easy because God had taken away the cravings. You could have put a whole cake in front of me and it wouldn't phase me. I called this first 6 weeks my "boot camp". It took that long to develop a new habit and rid my body of harmful toxins. In times past when I "dieted" I would look forward to the end of the week when I could "cheat". This mind set is what kept me in bondage for so long (among other things) It kind of put a negative spin on the way I was eating the rest of the week. Almost like I had to "hang in there" until I could have something "good". Now don't misunderstand me - there is nothing wrong with having an occasional treat. I enjoy chocolate cake. I just don't "love" chocolate cake anymore! When I reach my goal if I so desire I will partake of an occasional piece. I just don't put so much emphasis on it anymore - like I'm gonna die if I don't get some!

Now on to exercise - I have read a lot on the different types of exercises and the benefits and such. There are a lot of different opinions out there! For me, this is the balance I have come up with.

I need a balanced combination of cardio, strength training and stretching. Don't be fooled into thinking that all you need is cardio. Yes, it does burn calories, but it can be hard on your heart (contrary to popular belief). http://ezinearticles.com/?Long-Distance-Dangers&id=263731 Strength training (free weights) is absolutely essential - muscle burns calories - the more muscle you have the more calories you burn - even at rest. Stretching is necessary because it helps guard against injury. I made an interesting discovery - it's called rebounding. It is exercise done on a mini trampoline. The neat thing about this form of exercise is that it stimulates the lymphatic system. http://www.healingdaily.com/exercise/rebounding-for-detoxification-and-health.htm

http://www.mayoclinic.com/health/strength-training/HQ01710/NSECTIONGROUP=2

There are many articles out there to support what I have just said - just Google it.

I found a mini trampoline at Walmart for $30. They also have free weights for a reasonable amount.

The health food store I use is Peak Nutrition in Lake Jackson - their number is 979-285-2449

they are extremely knowledgeable and very helpful. They also have 20% off everything in the store on the first Tuesday of each month.

These are the things I have personally done. You may need to tweak these things a little to suit your own personal needs. Enjoy, have fun and EAT YOURSELF SKINNY!! :)

2010-04-29T04:33:00.000-07:00

Just a thought from the flowerbed:

I saw an Amarillis today in front of a house all by itself. As pretty as it was, I couldn't help but think of how much prettier a whole bunch of them are together. The Body of Christ is the same way - we may be "pretty" all alone, but when we are all together we are breathtaking and make a MUCH larger impact! :)

From the Flowerbed

2010-04-29T04:23:00.000-07:00

So this winter was especially hard on my flowers. Many people lost a lot of plants. I was fortunate and didn't lose any. Now that Spring has arrived there is new growth EVERYWHERE! I love this time of year when everything is new. The neat thing is that all of my flowers seem to be growing bigger, stronger and prettier than ever before - interesting I thought. So it appears that when you have a hard winter much dies off but when the new growth comes out it is bigger and better. Much like our lives when we go through a really hard season - if we have a good root system we will come out bigger and better! There is a catch though! Just as the flowers are doing amazing, so are the weeds! As my flowerbed looks better than it ever has, I have to work harder to keep the weeds out - I really have to stay on top of them because they really don't want my amazing flowerbed to flourish! Not unlike the enemy who is working extra hard these days to keep the Body of Christ down! Stay on top of your weeds!!

In His Love from the Kitchen Table,
Kelly

More from the flowerbed

2010-04-29T04:21:00.000-07:00

I have another garden story - I thought my prized double peach hibiscus died from the hard winter - cut it back to the ground & nothin - tried to pull it up to plant another one & it wouldn't come up - so I left it thinking "well maybe..." - checked on it often & nothing until day before yesterday - tiny green shoots coming up from the base - you see, it had a strong root system & although the outside seemed dead & lifeless all it needed was the dead stuff pruned off so the new life could come out - & just as life has its "hard winter" seasons, if your root system is strong new life will prevail!

Joy of the Lord

2009-11-06T15:19:00.000-08:00

If you keep My commandments, you will abide in My love, just as I have kept My Father’s commandments and abide in His love. “These things I have spoken to you, that My joy may remain in you, and that your joy may be full. This is My commandment, that you love one another as I have loved you. John 15:10-12

Then he said to them, “Go your way, eat the fat, drink the sweet, and send portions to those for whom nothing is prepared; for this day is holy to our Lord. Do not sorrow, for the joy of the LORD is your strength.” Nehemiah 8:10

Did you know that there are 188 scriptures in the bible about joy? There is a certain peace that comes from knowing that you are doing things God’s way. Having the joy of the Lord is not necessarily being silly happy all the time, it is merely having that quiet knowing that no matter what comes your way, you know you have God to turn to. It’s a happiness that can only come from God. Yes, there will be tears in your life, but His word says that sorrow only lasts for the night and His joy comes in the morning! “This is the day the LORD has made; We will rejoice and be glad in it!” (Psalm 118:24)

Scripture reading: 1 Peter 1: 1-12

Hope

2009-10-20T07:14:00.000-07:00

Did you ever have a time when your relationship with God just wasn't what it should be? When you had questions that no one could answer? Really hard questions? I have. This is a hard one for me because I have been a Christian for a long time and I should have my act together by now right? Wrong. I'm sharing this because I know there have got to be more people out there that struggle or have struggled with the same thing. I was on my way home from praise and worship practice last night and I was just numb to the whole thing. I turned on the radio and a song came on that described how I felt to a "t". It is by Nicol Sponberg called "Resurrection". She sings of her heart being lifeless and cold, how she's used up all her strength and has nothing left to give. She goes on to sing how God is the only one who can take her empty shell and raise it from the dead.

As I cried I could hear in my spirit the word "hope". I got up this morning and looked up all the scriptures I could on hope. There were 150 to start. Psalm 31:24 says "Be of good courage, and He shall strengthen your heart, All you who hope in the LORD. Psalm 71:14 says "But I will hope continually, and will praise You yet more and more." I may not ever have all my questions answered but I do know this - I know God is real and I know the devil is real. I know the devil is everything evil so God has to be everything good. My hope is that one day I will be able to accept God's love the way He meant it to be accepted. My hope is that one day I will be able to worship Him the way He deserves to be worshipped. My hope is that these words will help someone else find hope......

Put your spiritual foot down

2009-10-17T07:06:00.000-07:00

This is a little devotional I started a couple of years ago.........

My brethren, count it all joy when you fall into various trials, knowing that the testing of your faith produces patience. James 1:2-3

God said that we would have trials and tribulations, He said that that Satan would send “fiery darts”. He also said that the testing of our faith produces patience. See, faith is like a muscle, if you don’t work it it won’t get strong. God does not respond to need - if He did no one would want for anything - He responds to faith. When a hard time comes, don’t despair! God is never late - He is always right on time. Don’t just hope the devil will go away, put your spiritual foot down, have faith in the Word, and he HAS to go away!!

Scripture Study: Ephesians 6:10-20

In His love from the kitchen table,
Kelly

From the Flowerbed

2009-10-15T18:51:00.000-07:00

These are some posts that I did a little while back - thought I would post them here....

So I was outside this morning watering my flowers and I was noticing that I have a lot of weeds - (I didn't get mulch this year) - they are the same weeds that I noticed last week, but today they were bigger - so God says to me - "the weeds are symbolic to the bad habits, wrong thoughts, & wrong actions in your life - when you pull them up as soon ... Read Moreas you notice them they come up easily - the longer you wait the deeper the roots and the harder it is to get rid of them. Once you get rid of all the weeds, the mulch is symbolic of my covering - an occasional weed may pop up, but it is very noticeable and easily removed!"

so, here are more profound thoughts from Kelly's flower bed - I was looking at my pink hibiscus and thinking how pretty it is when I noticed some dead leaves. I plucked them off one by one and before long a once pretty plant was now gorgeous. God does that to our lives when we let Him - He removes the dead, unproductive things from our lives that weigh us down (pruning) to reveal a more beautiful, productive you!

more from the flower bed - I have noticed that my prized hibiscus haven't been producing many flowers lately-I haven't exactly been taking very good care of them-only been watering them sporadically, not pulling weeds, etc.- yesterday we got that real good downpour and this morning I had lots of blossoms-we must "drench" ourselves in the Word of God EVERYDAY & be mindful to pull "spiritual weeds" so that we blossom!

got some more wisdom after I read my sister's comment about roots - during Hurricane Ike I had staked my all my hibiscus down on 2 sides - they did ok during the first part of the storm but when the winds shifted the Tx Stars nearly came up out of the ground - the Double Peach otoh was fine - the DP had been there ... Read Morelonger, was stronger and had roots that went way down - the TX Stars were little when I planted them so there roots weren't as deep - I know now that if I had used more & stronger stakes they would have fared better - as it was I had to cut them back to the ground-the good news is that they came back this spring better and much stronger! It is important to be deeply rooted in the Word of God-the storms of life will come, no doubt but God's "invincible stakes" which is His Word - will keep your roots from coming up in the worst of storms.

more from the flower bed - I hate to admit it but I haven't been pulling weeds like I should. They are about to take over my flower bed - the weeds are pulling the nutrients & moisture from the flowers causing my flower bed not to flourish -... the point is if you pull the weeds as they come up they don't have a chance of taking over - you have to be diligent and faithful to keep the weeds out of your flower bed! one side note - the longer you let the weeds grow, you get to a point where you don't notice them that much anymore - they become the norm - take a step back, pull the weeds and see what beauty lies beneath!

Always ask "why"

2009-10-15T13:58:00.000-07:00

Hello to all from Kelly's Kitchen Table - being a stay at home mom, God gives me wisdom in little, everyday things - I have decided to start writing all of these things down in the hopes that someone can benefit from God's awesome Word....... (bear with me, I'm new at this and my brain is often faster than my fingers can type!)

There is a cat in my neighborhood named Charger. A few months ago I literally could have killed this cat (which is very out of the ordinary for me because of my great love for cats). He was tormenting my two outside cats daily. He acted like the devil himself - attacking me, Jeff, and my cats. I was angry, frustrated and ready to call the pound to come get him. Well, after this had gone on for some time, God quickened in my spirit Romans 12:20 which says "If your enemy is hungry, feed him; If he is thirsty, give him a drink; For in so doing you will heap coals of fire on his head". My first thought was, "hmm, odd"! So, I did just that, I fed the cat (down the street mind you). The most amazing thing happened. Charger started going away. He would be gone for days at a time. When he would come back, I would feed him down the street and then he would go away again. There were no more late night fights, no anger and no frustration.

Now, he comes to the back yard everyday and I feed him. We have become fast friends. He isn't aggressive, he is loving and sweet. The point I am making is this: He was hungry. His hunger didn't necessarily justify his actions, but it certainly helped me understand the "why". It helped me understand how to get to the root of the problem. Now understand this, Charger wasn't the enemy, Satan was. When I fed Charger I was actually heaping coals of fire on Satan's head. People are not the enemy, Satan is. When a person acts a certain way, there is always a reason why. I'm not justifying bad behavior, rather trying to see beyond the "symptom" and get to the "root". Jesus didn't say to "love your neighbor as yourself if they are a nice person and have it all together"! He said to "love God with all your heart and to love your neighbor as yourself". We are to love people, period. Love them when they are up, love them when they are down, love them when they are stinkers and love them when they are on top of the world!

In His love,
Kelly