Tag Archives: meditation

Galatians Bible Study: 3 Week Plan

I have so enjoyed our “Women Digging In” class with Katie Gerdt at Heritage Bible Church these past two months. We’ve dug into II Corinthians, and it’s been awesome–both refreshing and rebuking!

We have 3 weeks off before the next Life Application Electives begin, so I’m planning on using her 4 questions to go thru the book of Galatians between now and then…2 chapters per week. Who’s with me?

Here are the 4 questions:
1. Where is my heart?
Take time to set your cares and concerns before your loving Father,
and then put them aside and prepare your heart to listen to Him.
2. What’s going on?
Read through the passage (either whole chapter, or few verses at a time) and try to summarize the facts of what is happening.
3. What do I see about God?
What is the Holy Spirit telling you about God or revealing about Christ? How can you obey what you are reading? Who can you tell this week about what you have learned?
4. Do I have any further questions about the passage?

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Meditation Passage: “I have been crucified with Christ. It is no longer I who live, but Christ who lives in me. And the life I now live in the flesh I live by faith in the Son of God, who loved me and gave himself for me” (Galatians 2:20 ESV).

Schedule:
August 1-7: Galatians 1-2
August 8-14: Galatians 3-4
August 15-21: Galatians 5-6

Renewing a Passion for the Word

I must admit I have been having a difficult time consistently being in the Word. I have been letting busyness and distractions win out and have neglected what’s most important. Sitting on my couch the other day, I turned around and saw Charles Spurgeon’s The Treasury of David: Classic Reflections on the Wisdom of the Psalms. I remembered loving these writings in college and thought they might be a good place to renew my passion for the Word.

Then yesterday, my friend Jessica (society sister, college prayer partner, and present day missionary) posted a quote from a Pastor States on Facebook: “Did not Job, after his suffering, his questioning, his loss, find that God was enough? Where is the boredom in contemplating Jesus Christ? Where is the weariness of reading His word or of communing with Him? Nevertheless, when we do it only out of duty, our service, worship, and life become a sham, He is not honored nor feared. May God help us!” This quote convicted, rebuked, and inspired me.

So this morning, as I was waiting for Bryan to get home from work, I curled up with a cup of espresso and grabbed the first volume of The Treasury of David. I began with the Preface and was rebuked even in that. Spurgeon wrote these volumes during a time of illness that kept him out of the pulpit. He writes, “I would have preached had I been able, but as my Master denied me the privilege of thus serving him, I gladly availed myself of the other method of bearing testimony for his name. O that he may give me fruit in this field also, and his shall be all the praise.” Even Spurgeon could not always serve God as he desired, and so he creatively served Him as he was able with the opportunities the Lord presented him. This has great application for all of us who struggle with desiring to serve God in one way but being presented with an opportunity to serve God in a way we least expected. It has application for the unemployed and underemployed, for the barren and the widow, for the sick and those waiting for a change in station or location. Wherever you are and with whatever God has given at this time, serve Him with all of it and let Him use it as He will.

This too is my prayer–that God will use me where I am with the opportunities that I have while I have them, that I will live gratefully in the present with the overshadowing hope of the future glory with Christ and not miss opportunities because I am longing for something other than what God has provided, that I will passionately consume myself with the Word as if in a fire, and that that Word will dwell in me richly and exude from me, that the Gospel may be furthered and that the God of Grace may be glorified.

Boost Your Brain: Boost Your Body, by Daniel G. Amen, M.D. (Mar. 15, 2010)

So, I’m sick, and stuck in front of the TV between favorite shows, and the only channel that’s coming in clearly is an educational program called “Change Your Brain, Change Your Body” by Dr. Daniel G. Amen of The Amen Clinic. This one caught my interest though. Primarily, he talks about taking fish oil supplements and exercising daily. Here are his top 10 subjects from his book (and his seminar):

1. Boost Your Brain to Lose Your Belly. When it comes to the brain, size matters.

2. Know Your Motivation: have a burning desire to be healthy — family, friends, etc. No amount of cheeseburgers, double fudge brownies, etc., is worth losing time with my family. Sugar and fat act on the brain’s addiction center.

3. Know Your Brain Type:

  • The Compulsive Overeater (stuck on thought of food, feel no control, worry, trouble sleeping, night time feedings, lower levels of serotonin), Help: exercise and 5HTP or St. John’s Wort, Nix NIght Time Eating after dinner to boost serotonin.
  • Impulsive (Poor Impulse Control, Easily Distracted, Common in ADD, Low Dopamine levels, short attention span, disorganization, inconsistent), Help: Boost Dopamine levels, Strengthen Prefrontal, High Protein, Low Carb, Green Tea, calming meds make this type worse.
  • The Impulsive-Compulsive Overeater (too much activity in attention region, stuck on negative thought, too little prefrontal cortex activity, trouble with sleep behavior), Help: increase dopamine and serotonin, exercise, combo of 5-HTP AND Green Tea.
  • The Sad Overeater (to medicate feelings of sadness, depression, low energy, low self esteem, tend to gain weight in winter, pain symptoms, high limbic activity, low vitamin D level), Help: boost vit D, exercise, fish oil, SAMe supplement.
  • The Anxious Overeater (medicate anxiety with food, headaches, stomach problems, high basal ganglia activity, low GABA chemical), Help: sooth brain with meditation and hypnosis, B6, Magnesium and GABA.

Note: It is common to have more than one brain type. Work on most bothersome area first, then move on to the next one.

4. Use Brain Specific Supplements to Boost Your Body: 91% of Americans do NOT eat 5 servings of fruits and vegetables per day. Recommend Multivitamin and Omega-3 supplement daily. Low Levels of Omega-3 linked with heart disease, strokes, depression, ADD, Obesity, Suicide. Good for heart, eyes, skin, joints, hair, ad brain. Also decreases appetite and cravings. 1-2 grams of high quality fish oil daily. Low levels of Vitamin D associated with MS, Diabetes, cancer, obesity, alzheimers, depression. Typically, get boost from sun, but our levels are falling. Recommends asking doctor for a 25 Hydroxy-vitamin D test. Take Vit D3 if levels are low.

5. Get Your Cravings Under Control.

  • Keep your blood sugar balanced. Substitute fruit for simple sugars.
  • Decrease artificial sweeteners in your diet.
  • Reduce Stress
  • Manage Food Triggers: mall, advertisements, vendors, home for the holidays, etc.; know your vulnerable spots and plan ahead.
  • Hidden Food Allergies can trigger cravings. Wheat gluten and milk allergies can decrease activity in your brain.

6. Kill the ANTs (Automatic Negative Thoughts) that Steal Your Health. Need an internal ANTeater. Lies: I can’t control it; It’s in my genes.

7. Eat Right to Think Right.

  • Think High Quality Calories In vs. High Quality Energy Out.
  • Drink Plenty of Water and Not too many of your calories.
  • Eat High Quality Lean Protein throughout the day.
  • Eat Low Glycemic, High Fiber Carbohydrates (Whole Grains, Vegetables and Fruits like Blueberries and Apples). “The whiter the bread, the faster you’re dead.” Sugar increases inflammation, and recently linked with aggression.
  • Healthy Fats, especially Omega-3 fatty acids. Fat stores toxins, so any fat you eat from an animal is giving you any toxins that the animal ate.
  • Eat from the rainbow: natural foods of many different colors to boost antioxidant levels.
  • Cook with brain healthy herbs and spices. Saffron as effective as anti-depressant, cinnamon helps with attention.

Dr. Amen’s Average Daily Diet:
Breakfast: Protein/Fruit Shake
AM: Fruit and a few Nuts
Lunch: Chicken, Avocado, Veggie Sandwich on Whole Grain
PM: Fruit and a few Nuts
Dinner: Large Salad or Soup, Lean Protein, Veggies
Dessert: Frozen Blueberries with Greek Yogurt

8. Know Your Important Numbers

  • BMI – Body Mass Index – normal between 18.5 and 25
  • Calories
  • Fruits & Veggies per day – strive for 7-10
  • Sleep Hours – at least 7, preferably 8
  • Vitamin D Level
  • Know Your Inflammatory Levels
  • Know Your Hormone Levels: Thyroid, DHEA, Cortisol, Testosterone, Progesterone, Estrogen
  • Cholesterol Levels
  • Blood Pressure
  • Blood Sugar Levels
  • 5 Things You’re Most Grateful for

9. Hypnosis and Meditation Can Boost Your Brain. Recommends at least 12 minutes daily.

10. Start Today.

  • How Can I Love Others?
  • How Can I Take Better Care of Myself So I can Love my family and do the work I love for as long as possible, despite my genes?

Note: if you’ve been bad to your brain, you should start seeing results within 2 months of following this plan.

More information can be found on his website at http://www.amenclinics.com/.

Top 50 Best Brain Foods: I like 45 of them. My husband likes 23. But that’s still almost half of them! I can deal with that. How many do you like?

  • Almonds, raw
  • Almond milk, unsweetened
  • Apples
  • Asparagus
  • Avocados
  • Bananas
  • Beans (black, pinto, garbanzo)
  • Bell peppers (yellow, green, red, and orange)
  • Beets
  • Blackberries
  • Blueberries
  • Broccoli
  • Brussels sprouts
  • Carrots
  • Cheese, low fat
  • Cherries
  • Chicken, skinless
  • Cranberries
  • Egg whites, DHA enriched
  • Grapefruit
  • Herring
  • Honeydew
  • Kiwi
  • Lemons
  • Lentils
  • Limes
  • Oats
  • Olive oil
  • Olives
  • Oranges
  • Peaches
  • Peas
  • Plums
  • Pomegranates
  • Raspberries
  • Red grapes
  • Soybeans
  • Spinach
  • Strawberries
  • Tea, green
  • Tofu
  • Tomatoes
  • Tuna
  • Turkey, skinless
  • Walnuts
  • Water
  • Whole wheat
  • Wild salmon
  • Yams and sweet potatoes
  • Yogurt, unsweetened

I’m not a 100% believer at this point (first off, not a big fan of the BMI because it doesn’t take enough factors into account), but this does have a lot of helpful information that can help boost our brains and lose those pesky pounds that are still hanging around. I am 100% convinced that exercise and sleep are directly correlated to energy levels and emotional health. Diet and water intake are just as important. Happy researching!