The WTL Club Health & Fitness News

Topical information regarding diet, weight-loss, health, fitness, & nutrition.

Saturday, January 12, 2008

Resolutions....Are You Resolute?


It's that time again when large numbers of people - like at no other time of the year - make resolutions to make changes in their eating, exercise, or other routines (or lack thereof) in their lives.

Resolute means marked by determination. Most so-called resolutions have very little determination in them & are forgotten before the end of the 1st month of the year is over. It is said that it takes at least 21 days to form a habit.

Most people aren't resolved long enough for their resolution to become a habit.

Today is the day to begin (or resolve) something - not the beginning of the year or the beginning of the week - NOW!!! In order for us to succeed at anything, eating right, exercising, marriage, we need to be resolute, committed, have a made-up mind to reach our goal - no matter what - no matter how long! If we can be stopped or hindered, we will.

Again, our minds have to be made up to do anything worth doing or we will be stopped. When we decide to eat right, there will be many who will bring our favorite cake, candy, treat, chips, or meal. When we decide to exercise, or do anything else worthwhile, there will be things that will come up to hinder or test our commitment to it.

We need to be passionate about reaching our goals & if we are hindered, or tested, let us not be stopped! We can reach our goals by taking one day at a time. If we mess up, we get up & try again. We must be sold out (100% committed) to our goal in order to reach it.

NEVER GIVE UP!!! - though you mess up 7 times - or 70 x 7 times - get back up & try it again! If we give up on a goal we can never reach it!

It will take a complete lifestyle change in order to reach our goals & not slip back into our old habits. Jesus is the Way, the Truth, & the Life (John 14:6), let Him help you to reach your goals like only He can.


Karen Minnis

The Way, Truth & Life Club

Thursday, December 20, 2007

The Song & Lyrics to: I Like To Eat

The WTL Club has 6 new songs from their soon to be released, Profiles Of Life CD, including the hilarious "I Like To Eat", and "Stinky Feet", all distributed as Mp3 Downloads exclusively on SnoCap.
Also, you will find the songs streaming on Shout Life!

Here are the Lyrics to "I Like To Eat":

I Like To Eat

Chorus: I like to eat....I like to eat

Verse 1: I was walking care-free, going down the street, When the doughnut cried out....Hey, ain’t I sweet! I know you’re good and exceptional pastry And there’s a very good chance that we’re gonna meet Because....I like to eat!

(Repeat Chorus)

Verse 2: I like to super-size, I like the curly-fries, My stomach’s not to big before my eyes. I have never meet a cake that I dispise. I had to let my pants out just a little bit; I was tying my shoes, I heard the last pair split. I sat down in a chair and it came unglued, And I can’t blame anybody because I ate the food.

(Repeat Chorus)

Verse 3: I turned my life around by eating veggies and fruit, And now I can wear a normal size suit. I no longer have to wear the plus size clothes. I can stand up straight and see all my toes. No more soda pop, no more fast food slop. Since I lost some weight, my feet and knees don’t ache. I have gotten up off of the greasy food road And I no longer feel like a big fat toad.

(Repeat Chorus)

Verse 4: I got a grudge with fudge and sugar filled food. I stopped eating the junk and now my body done shrunk. No more rubbing thighs, I like to exercise, And I don’t eat everything they advertise. Instead I ask questions and scrutinize, Because I realize....I like to eat!

(Repeat Chorus to the end of song)

Spoken Word: You know that weight-loss and healthy living involves some live style changes, and we must be willing to make the adjustments a permanent thing. Reading health/fitness and healthy eating cookbooks can be a good idea. Also, going out buying a bunch of exercise equipment is not necessary. Walking is good, and so is basic stretching exercises like toe touches, leg raises, And sit-ups are all good to do consistently....nothing too deep for starters and it’s a good Idea to cut out late night eating. (END)

We hope you enjoy our music.

Karen Minnis
The Way, Truth & Life Club

Monday, December 10, 2007

Plan To Eat Right!

So many people complain that they don’t have the time, the money, &/or the know-how to eat right. We all have everything that we need - we just have to do it. When we don’t plan ahead, we plan to fail.

First of all, when it comes to the time to eat right, the only way that it is going to happen is that we plan ahead. If you are always rushed in the mornings & don’t have time to fix breakfast, snacks, &/or lunch for the day, prepare the night before, rather than to be caught without & have to eat whatever you can find or run out to get which will probably be more costly & less nutritious than what you could have brought from home.

Take your breakfast with you if necessary. Fruit is fantastic for breakfast, lunch &/or snacks (eat 1 or more pieces in a sitting). Toast, bagels, yogurt, oatmeal, and whole grain/fiber cereals, are all wonderful for breakfast. You can prepare protein smoothies by freezing bananas without the peel & adding them with other fruits &/or juices &/or soy or whey protein powders to a filling breakfast drink.

For lunch, you can pack nutritious left-overs from dinner, prepare salad ingredients ahead and put them together the night before. Prepare a large pot of hearty vegetable soup & freeze it in one-serving size bowls for a quick lunch, snack or dinner meal. Peanut butter & jelly sandwiches are great.

Snacks can be fruit, carrot & celery sticks, boiled eggs, granola bars, protein bars, yogurt, dates, prunes, & raisins. When it comes to money, buy fruits & vegetables only when they are on sale. Some larger super stores honor the sales of other stores for one-stop shopping.

For dinner, you can slow cook some meals (beans, stews, soups, roasts) at night & they will be ready before work the next morning. You can cook enough for 2 or 3 meals at one time so that you don’t have to cook every day & can keep a variety of things in the freezer for quick heat up.

Know-how is just a matter of eating only the things that you know are good for you and following the rules of keeping it simple, sweetie. 50-70% of our diets should be fresh, raw fruits & veggies. Get back to the basics. We need 5 - 9 servings of fruits & veggies every day. When we get all of our servings of them on a regular basis we will feel much better & save time & our health.

When you plan ahead you will be following The right Way, The Truth, & The Life (John 14:6).


Karen Minnis

The Way, Truth & Life Club

Friday, October 05, 2007

Are You Too Salty?


Sodium is a mineral that occurs naturally in most foods. Salt is the most common source of sodium.

We only need about 500 mg of sodium a day to maintain good health. We can easily get this amount if we eat only fresh foods & don’t add any salt, because most foods have sodium in them naturally. Have you ever heard of someone being deficient of sodium?

The daily recommended amount of sodium is 2,400 mg which is the equivalent of a teaspoon of salt. Most Americans consume about 4,000 to 6,000 mg a day which is far more sodium than needed.

Too much sodium kills over 150,000 people per year and cripples untold others. Excess sodium can cause high blood pressure, ulcers, excess weight, cravings, fears and jitters; Also, over consumption of salt can weaken bones, muscles, nerves, and your heart; Are you too salty?

Most of us are not remotely aware of how much sodium that we are ingesting. 75% of the sodium that added to food is added when it is processed. There is sodium added into foods that we wouldn’t expect it to be in, such as, instant oatmeal, most processed breakfast cereals, vegetable juices, & baked goods. It can be unusually high in cold cuts, frozen meals, diet meals, & even some healthy or organic foods.

Listed below are the levels of sodium in a serving of some everyday foods in many American diets:

1 hot dog 600-800 mg

1 Cheeseburger 830 mg

1 Sausage Biscuit 1,050 mg

1 Slice of Pizza 290-490 mg

Fries (small order) 200-410 mg

Average Lean Cuisine Meal 480 mg

Healthy Choice Panini 560 mg

1 Cup of canned chicken noodle soup 1,160 mg

Crisp Rice Cereal (1 cup) 210 mg

Honey-nut Cheerios (1 cup) 269 mg

Potato Chips (about 15 chips) 210 mg

Pretzels (about 16 small) 390 mg

Raisin Bran Cereal (1 cup) 362 mg

Ranch Dressing (2 tablespoons) 350 mg

Italian Dressing (2 tablespoons) 430 mg

Strawberries (1 cup) 1 mg

Grapes (1 cup) 3 mg

1 Grapefruit 1 mg

1 Apple 1 mg

Cooked Broccoli (1 cup-no butter) 10 mg

It is a good idea to pay attention to the amounts of sodium in the foods that you are putting into your body. Your body is the temple of the Holy spirit. When you find the right way - walk in it! Jesus is The Way, The Truth, & The Life! (John 14:6)


Karen Minnis
The Way, Truth & Life Club

Saturday, July 07, 2007

Exercise Can Be Fun!


There are many forms of exercise walking, running, swimming,aerobics, bicycling & I can go on & on. Personally, I teach aerobics& when I made the comment that I enjoy exercising & that it is fun for me - several of my students moaned in disbelief.

The most important thing to do to get started with an exercise program is to find a form of exercise that you can enjoy, because when you have fun with it, it is more likely to be something you will do on a regular basis. It is important to know the reason & purpose for exercising.

God meant for us to use & move our bodies. Due to the changes from the beginning of time to now - in the way that we do things from walking then to cars & planes now to the way that we get our food - growing it then, & grocery stores now the dynamics have changed on every level of life & society.

Our lifestyles have changed, but we still need to move our bodies. Our level of physical fitness effects the other areas of our lives because all areas of our lives are interrelated. The way that we feel about ourselves physically effects the other areas of our lives. The more fit that we are, the better we feel. Regular exercise gives us an edge physically like nothing else can.

Our bodies need cardiovascular & muscular endurance & flexibility. Itis important to find a program that will fit into our lifestyle -wherever we are currently busy schedule & all.

Periodically when I'm teaching aerobics, my class is my workout. But when I'm not teaching aerobics, I have a varied workout - Pilates, calisthenics, weight training, walking, volleyball, aerobic breathing, or whatever I'm in the mood for & within the time that I have for that day.

Sometimes my workout is 15 minutes & sometimes it's over an hour. The important thing is as much as possible, I do something on a regular basis. (None of my exercise is done in a fitness center.)

Walking is one of the best forms of exercise. It can be one of the easiest to do & maintain. There are machines, gadgets, fitnesscenters, classes of all kinds & forms of exercise available for any & every one who needs & wants to exercise. If you have cable or satellite TV, there are stations with workouts throughout the day. Consequently, there are no excuses for you not being able to find a form of exercise that you can do on a regular basis & even learn to enjoy it.

We are body, soul & spirit. We need to seek The Way, The Truth, & TheLife ( John 14:6) & we will enjoy our lives like never before.


Karen Minnis
The Way, Truth & Life Club

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Monday, May 14, 2007

Herbal Hot Flash Relief

Black cohosh is an herb that contains phytoestrogen. It can be used to relieve hot flashes, night sweats, vaginal dryness, incontinence, irritability, anxiety, headaches, & depression.

It is recommended that rather than diagnosing yourself, that you consult an alternative practitioner for a diagnosis of particular menopausal symptoms, assess overall health, discuss medical history, & prescribe dosage of herbs.

Personally, around the age of 46, I started to get some show-stopping cramps -- after 32 years of being virtually cramp-free. I tried evening primrose oil & it worked beautifully. Shortly thereafter, I started to get an occasional hot flash & the evening primrose oil worked beautifully once again & I took it daily.

There was a period of time when I failed to replenish my supply & noticed the hot flashes again but now they were back with a vengeance. For about a 2-week period, I would be cold in the air-conditioning in my classroom with a jacket on, until a hot flash started. I’d have to come out of my jacket shortly thereafter & then I’d have to put my jacket back on shortly after the hot flash ended. I went through this several times during a school day. This same scenario continued in the evenings & at night. I would be under the covers until a hot flash started & then I’d take the cover off until shortly after the hot flash was over. I even came out of my sleep a couple of times with night sweats.

I determined to try dong quai or black cohosh & I found black cohosh first. I’m taking evening primrose & black cohosh daily & I am hot flash & night sweat free! Hallelujah!

I thank God for the herbs that He put on earth & for Him giving man the technology to put them in capsule or pill form. He has some awesome things for us all if we just seek after the truth -- Jesus is the Truth -- He is the Way, the Truth & the Life! (John 14:6)

Karen Minnis

Monday, March 12, 2007

Cleanse Your Body with The Daniel Fast

The Daniel Fast

Fasting, by its simplest definition, is to abstain from food. In its
broader definition, it can mean to abstain from certain types of food.
We should lead a fasted life - - a life that is not caught up with
giving our flesh everything that it wants. When we fast - - purposely
denying our bodies & bringing them into subjection, we become sharper
mentally, physically, & spiritually.

There are all kinds of fasts. There is a complete fast - -
no food - - no water. (This should be a very short fast or it could be
your last fast, unless you have special instructions from God.) There
is a water fast, a juice fast, 40-day fast, 21-day fast, etc. The fast
that I'd like to focus on is 'The Daniel Fast'.

The Bible, (in Daniel Chapter 1), tells about Daniel & others of the
children of Israel who were captives in Babylon. Some of them, who
were good-looking, knowledgeable, & quick to understand, were picked &
brought to the king's palace to be taught the language & literature of
the Chaldeans.

There was an appointed daily provision of the king's delicacies & wine
for these young men. Daniel obtained favor & was given the
opportunity, for ten days, to prove that the vegetables & water that
he & his companions wanted to have, would make them healthier mentally
& physically than the ones that ate the king's fare.

After 10 days, they looked so much healthier than the ones who ate the
king's food, that all of the other young men had to eat the way that
Daniel & his companions were eating. This has been called 'The Daniel

Have you ever fasted? When was the last time that you fasted?
Fasting can be very cleansing & life-changing - - mentally, physically
& spiritually.

Try a 'Daniel Fast' where you eat only fruits &
vegetables for 3 days, then 7 days, then 21 days. It will give your
system a chance to cleanse & rest itself. Try it! You'll love it!
You will find a new way of life. Most importantly, try 'The Life'
because Jesus is 'The Way, The Truth & The Life'. (John 6:14)


Karen Minnis