Cedarville Magazine, Summer 2013

16 | Cedarville Magazine n Set realistic, measurable goals. n Keep trigger foods out of your house and out of your reach. n Get at least seven hours of sleep each night to reduce carbohydrate cravings. n Take at least 20 minutes to eat a meal. It takes that long to begin to feel full. n Put your fork down between bites to slow your pace of eating. n Find a way to distract your mind and body. Most cravings will subside within 15 minutes. n Set clear boundaries and stay within them. n Develop a backup plan so a temporary lapse will not derail your progress. n Strive for modest goals for weight loss; just 1–2 pounds per week is the most sustainable long term. n Choose an exercise you enjoy and will stick with for 30 minutes a day, four or five times a week. n Start low and go slow to ensure steady progress. Stewarding Our Gifts It’s not about simply having more willpower — this can be elusive. Practically speaking, it’s more about being mindful of the patterns of our thoughts, emotions, and behaviors. Proverbs 23:7 reminds us that as a person “thinks in his heart, so is he.” We are indeed more than just our thoughts or our emotions, but they significantly contribute to the behavioral choices we make. While we may have spontaneous thoughts that are not compatible with our health goals, these need not dominate our thinking. Paul reminds us that we are responsible for our choices, and he encourages us to dwell on what is good (Phil. 4:8). God designed us to eat, and He created a variety of foods for us to enjoy. But like all of His good and perfect gifts, we are called to be stewards of both our bodies and the foods He has given us to nourish them. Galatians 5 tells us that we are called to freedom, but we are warned not to let our freedom be our undoing. Paul’s admonition that everything is permissible but not everything is helpful (1 Cor. 6:12) provides a balanced perspective that empowers us to make better choices in our behaviors and our environments so we can freely enjoy God’s gift of food without letting it have mastery over us. The goal is improved overall health. When we make lifestyle choices compatible with that goal, we are more likely to please God and improve our quality of life. Milton Becknell is a Professor of Psychology at Cedarville. He received his Ph.D. in counseling psychology from the University of Southern Mississippi, and he is board certified in clinical health psychology by the American Board of Professional Psychology. He is a licensed psychologist in Ohio, and he maintains a small private practice in Centerville, Ohio. You may contact Dr. Becknell at becknell@ cedarville.edu. For further reading : Made to Crave by Lysa TerKeurst; The LEARN Program for Weight Management by Kelly Brownell; Dr. Dean Ornish’s Program for Reversing Heart Disease by Dean Ornish It’s amazing how unhealthy thinking distorts both your sense of time and reality: “If I don’t have that right now, my head will explode.” Esau famously traded his inheritance for a bowl of stew exclaiming, “I am about to die!” (Gen. 25:32). When the ice cream calls, take comfort in knowing that in about 15 minutes, the craving will pass. It may return, but with each victory you have over it, the craving will weaken. Even if it doesn’t go away entirely, it will not have the same strength when you refuse it. Choose a distraction that will occupy your mind and body until it passes. This can be any activity that allows you to redirect or refocus on something besides eating. Try taking a brisk walk or doing some physical chore around the house. You will distract yourself from eating and burn calories. Strategies for Success UAL ENROLLMENT Our Dual Enrollment courses offer biblical perspective, challenging academics, and engaging interaction with top professors using the latest online learning technologies ... all at a low tuition rate that could reduce college costs by up to $30,000! * A $30,000 savings is calculated based on taking a minimum of 18 hours at the reduced Dual Enrollment rate and graduating from Cedarville University in three years. Actual savings may vary depending on courses taken, actual time to completion, or financial aid eligibility during college. How can you save up to on college costs? for fall online courses cedarville.edu/collegenow Register Now $30,000 *