Day 27 of 5am & SPoH: Day 9 - Causes of Insomnia

Ok, so I am a little behind on my blogs.  Tuesday, I did the On the ball Pilates workout for beginners.  I have not done a pilates video workout for quite some time.  The last time I tried a pilates video workout I couldn't even make it through the first few exercises.  Maybe I didn't check the level of difficulty.  This one was challenging, but not so much that I was not able to at least get through the exercises.  I do notice that I am getting stronger though, so maybe that is why I am able to handle it.

SPoH: Day 9 - Causes of Insomnia.  Are you experiencing restless sleep?  There could be many reasons for it. Here are a list or reasons that could be causing it: stress/anxiety, physical pain, caffeine, cigarettes/alcohol (yes, even alcohol), medications, too much sugar or highly processed foods, low-carb diets, exercising within 3 hours before you go to bed, bad sleeping arrangements, snoring spouse, women/men physical problems, babies, or your environment.  What is causing your lack of sleep?  Do you have anything you would include?

I would mention drinking water just before your bedtime.  Obesity can cause a number of physical issues as well that make it difficult, such as acid reflux or sleep apnea.  As you lose weight, you may find yourself resting better.  I know it has certainly helped me.  Although, I have a long way to go yet. 

Day 26 of 5am & SPoH: Day 8 - Sleep!

Today I was so ready to workout.  It has been way too long I think since I was able to get a good workout in, due to extreme soreness.  I did do some stretching this weekend and that certainly seemed to help.  I may do some stretching again tonight to keep my muscles loose.  The workout I did today was another Biggest Loser Cardio Max Weightloss video.  This one is different from the video I did a couple weeks ago.  The part that really works me in this video is when Bob has you in plank position doing "jumping jacks" on the floor.  I had to modify because my body is just not strong enough yet to accomplish this.  Although, I must say that push ups are indeed getting easier.  I'm still on my knees most of the time (especially when doing reps in high numbers), but it is getting easier.  If you are reading this and the reason you aren't working out is because it's too hard to do some of the exercises, STOP MAKING EXCUSES!  Start simple.  There are easier ways of doing certain exercises or working certain muscles if you tend to be weak in a certain area.  When I started working out jumping rope, jumping jacks, and push ups were my biggest challenges.  As time has gone on I am getting better and better at them everyday and have to find new ways to challenge myself and make some exercises more challenging just to get a workout from it.  Don't give up just because it's too hard.  Start at your level and work your way up.  

SPoH: Day 8 - Sleep! Psalm 127:2 (NIV) says, “He grants sleep to those he loves.” To those who are tired, He says, “Come to me, all you who are weary and burdened, and I will give you rest” (Matt. 11:28, NIV). Sleep helps with regulating hormones, slow aging, building a better immune system, improving brain function, reducing cortisol levels.  When you don’t get enough sleep, you may be at risk for developing type 2 diabetes, become clumsy, risk your job and marriage, endanger lives, and be more prone to diseases.   Colbert’s advice for everyone is to get between 7 and 9 hours of sleep every night.

COLBERT, DONALD; Mary Colbert (2006-12-11). The Seven Pillars of Health (p. 38-41). Siloam. Kindle Edition.

We all know that sleep is important, but it doesn’t hurt to be reminded of how important it is.  Sometimes having reasons for getting the sleep we need is helpful.  If you are really struggling with sleeping at night, working out and eating properly is what has really helped me.  I still have a hard time here and there getting a goodnights rest, but I sure can tell the difference between those days when I have been working out and eating better from the days when I don’t.  Drink plenty of water , eat those fruits and vegetables, and work your body a little harder today and see if it helps your sleep.  That’s 3 steps you can take. 

Preface to Rest & Relaxation

So I know that the next part of the SPoH book is supposed to be about rest & relaxation.  Today, I was thinking about a time in which I felt most rested and relaxed and how is it that I can achieve that on a regular basis. 

A place that has always been a place where I have felt rest and relaxation has been at Camp Zion or Door County, WI.  When I am there I am away from the business of life without the modern day distractions of technology and all of the entertaining attractions that we have.  As nice as they can be sometimes, they are also a distraction from other more important things from time to time and for me only cause more stress.

I have a memory also from about 10 years ago where a group from my church had a retreat at an old college existing since the 1850s.  It was right next to a lake and had very grand buildings modeled after a college in England.  We stayed in dormitory type rooms that were very simple.  Only a bed, light, nightstand and a place to put our clothes.  While we all attended a few seminars together, the rest of the time was spent in solitude.  To this day, I believe that it was the most peaceful weekend I have ever had in my life.

Achieving some of these things in our everyday lives can be difficult sometimes.

In Exodus 20 it says: ⁸ “Remember the Sabbath day by keeping it holy. ⁹ Six days you shall labor and do all your work, ¹⁰ but the seventh day is a sabbath to the LORD your God. On it you shall not do any work, neither you, nor your son or daughter, nor your male or female servant, nor your animals, nor any foreigner residing in your towns. ¹¹ For in six days the LORD made the heavens and the earth, the sea, and all that is in them, but he rested on the seventh day. Therefore the LORD blessed the Sabbath day and made it holy.

Maybe He knew that as humans we need that time.  Time to worship Him and to rest so that we would be better to serve Him the rest of the week.  Whether you spend your sabbath on Saturday or Sunday or even another day, I won't go into that, it is good to give that day to God.  Take a break from all of the chores around the house, spend more time with God, take a nap, spend time in fellowship with your fellow brothers and sisters in Christ. I'm not talking about socializing but rather spending time reading scripture, discussing it, learning from each other and praying for one another.  I know this is an area that I can still be working on and I'm sure many of you who are reading this feel the same way.

What was your most restful moment in life? How can you achieve that each week?  Something to think about.  I look forward to reading SPoH and sharing with you what Colbert has to say about this topic.

Saturday Workout & SPoH: Day 7 - How Much and When

Today, I took some advice from my cousin and did some stretching today because I am still sore.  Most sites I researched said that stretching is one of the important ways of relieving soreness.  A few said that it can cause more damage.  But I am taking caution not to over stretch my muscles so that I do not wind up with a worse injury.  Check out http://www.wikihow.com/Stretch-to-Relieve-Sore-Muscles for more.

SPoH: Day 7 - How Much, and When, to Drink.  Believe it or not, I already mentioned how much water we are supposed to intake each day.  I didn't know that he actually mentioned it in his book.  Just as a reminder, we are supposed to intake half your weight in ounces: Weight /2= ounces.  If you do not consume that much drinking, keep in mind that we also intake water through some of the foods we eat such as fruits and vegetables.  If you eat a lot of baked goods, you will need to consume more in your beverage.  According to Colbert, Caffeine is not all bad for you.  There are some benefits to coffee and greet tea.  The both contain antioxidants.  Some research shows that it helps with some diseases, but if you have arrhythmias of the heart, fibrocystic breast disease, and migraine headaches, you should probably avoid caffeinated beverages altogether.  Climate can also effect how much your body needs.  For instance, if you work outside a lot during the hot hours and find yourself sweating a lot, you might find that your body will need a lot more than on a cooler day when you are indoors and not sweating nearly as much.  When should you drink.  Colbert actually advises not to drink too much during a meal.  He says that it is much like pouring water over a fire.  It disrupts the digestive process.  He advises to drink 15- 30 minutes before meals or 2 hrs after, only drink 4-8 oz of room temperature water during meals, and don't drink much past 7pm (or I have heard 3 hours before your bedtime) because it may interfere with your sleep.  If you are trying to lose weight, drink more water before your mealtime so that you get that more full feeling.  Be aware that you CAN drink too much water.  The psychological condition is called psychogenic polydipsia.  I think a good rule of thumb should be not to drink any more than 16-24 oz at a time.  To end the water segment, Colbert reminds us that we should pray for our water before we drink it.  He leaves us off with a couple of bible references: Mark 16:18 and Exodus 23:25










I am so thankful for the wisdom that Colbert brings.  There are so many verses in the bible that refer to water, in the physical and spiritual sense.  God has designed our bodies to depend on it and we should not take that lightly.  However, I will say this, be careful not to let the things that are learned or what you cannot control cause you to stress.  We cannot control how many problems we have with our water.  We can only do what we are able to control and the rest we must leave to God.  As I mentioned, right now what I can do is use my brita and add lemon juice to my water.  That is all I can control right now in my current circumstances.  The rest I will pray for.

Next section is on "R&R".  Water is the first pillar, Rest & Relaxation is the second.

No 5am & SPoH Day 6 - Water Filters

Again, no 5 am.  Start again on Monday.  I do think I should be able to workout tomorrow morning though. Since I missed the last few days I really should.

SPoH: Day 6 - Water Filters. Here is what Colbert has to say today:

One of the best kinds of water to drink is filtered water. Carbon filters are the “entry-level” filters: inexpensive, reliable, and common (i.e. Brita, PUR, ZeroWater, etc.). There are two types of carbon filters. One uses granulated carbon; the other uses a solid carbon block. Carbon filters are not totally effective for heavy metals, and they don’t remove fluoride, viruses, pharmaceuticals, or personal care products.Water distillers are extremely effective at removing everything, unfortunately even good minerals, from water. A growing body of evidence suggests that completely mineral-free water is worse for your body than water with dissolved minerals in it. In terms of price, reverse-osmosis systems are the “optimum level” of water filters. The water it produces is similar to distilled water. Nevertheless, both distilled and reverse-osmosis water are the purest water. If you use these filters, make sure that you take adequate minerals. It’s also a good idea to add an alkaline booster to the water. Your body thrives in an alkaline environment since it is able to detoxify more efficiently than in an acidic environment. In an alkaline environment your tissues get rid of impurities more efficiently. Many health problems are associated with being too acidic, including chronic fatigue, fibromyalgia, arthritis, arteriosclerosis, most cancers, diabetes, autoimmune disease, osteoporosis, and practically all degenerative diseases. Some spring waters are alkaline, but you can create alkaline water from tap water or spring water by using an alkalizing filter. Evamor and Abita waters are just a few of the alkaline bottled waters. I encourage you to examine the benefits of each filter, do your research, decide what you’re going to do—and then do it!


COLBERT, DONALD; Mary Colbert (2006-12-11). The Seven Pillars of Health (p. 26-29). Siloam. Kindle Edition.

The challenge here is to look for a filter (if you don't already have one).  I currently have a brita which is probably not the best, but it is what I can afford and according to Colbert, it sounds like it is better for me to have that then drinking straight tap water or bottled water.  If anyone has any more recent findings, I would not mind hearing them.  I read an article the other day that says too much alkaline water also has it's side effects.  But it is much better for us.  We just have to trust that God will provide our bodies with what it needs and make the best decisions we can to take care of the bodies he has given us.

If you can't buy a filter for making your water alkaline, consider using lemons as an alternative. 

- http://phbalance.wikispaces.com/Lemons+Alkaline%3F and http://www.ehow.com/about_5373187_can-water-make-water-alkaline.html  
-   http://www.lifemojo.com/lifestyle/top-10-health-benefits-of-lemon-water-1422542