Eat + Move

Grocery Shopping For The Heart

As the primary grocery shopper and preparer of our meals at home, I have a heart to feed my family well with nutritious food that also tastes good.  I learned quickly from my husband, Arthur, that skipping meals and/or eating "low fat" or "non fat" versions of "food" did not help me have energy or lose weight.  I would skip breakfast thinking I was getting a head start on burning calories, only to eat much more later in the day to make up for what I had missed earlier.  I was eating "non fat" yogurt and ice cream and "healthy" bars etc.  I would see Arthur eating a lot of fruit - he loves oranges and bananas and other easy to eat snacks.  I would wonder why eating these so called "foods" that had the same caloric content as say an apple was not metabolized the same way.

You will get the vitamins and minerals your body craves, and you will look and feel your best.

I began to make a list of good food - from the sources that God made for us and then prepare my meals accordingly.  At the grocery store, I rely on different fruits and vegetables and a lot of packaged salad greens.  Heading then to the meat department I buy grass fed beef, chicken hopefully without hormones and wild caught fish such as salmon and orange roughy.  I do buy pasta and rice and some packaged food, but those that are not pre- prepared or frozen.  So instead of say Stouffers lasagna, I will make it myself so I know what is going in to the recipe.  I don't say – “oh that’s too fattening” - like butter and cheese.  Instead, I say, “If God made it, then we eat it”!   And I believe it is the packaged "non food" items that cause weight gain, inflammation and fatigue.  They also do not provide any nutrients that your body needs.  Buying and preparing "real food" doesn't take much time.  Keep recipes simple or just make grilled chicken with salad and a potato.  You can even put a bit of butter and sour cream on your potato and it will be healthier than french fries from the drive through.  You will get the vitamins and minerals your body craves, and you will look and feel your best.  

From my heart to yours,

Mary Constantine


The Do’s and Don’ts of Becoming a Healthier You

I once had a patient, we’ll call him Matt, who suddenly started coming home from work every day and immediately kicking off his shoes and plopping down so hard into his chair that it would immediately force it back into a recliner position, feet up, head back, ready for a pre-dinner nap. He hadn’t acted like this in all of his 35 young adult years... what had changed?

As far back as anyone who knew him could remember, Matt had developed the good habit of exercising the body God blessed him with, and he was disciplined to commit to 45 minutes of exercise daily. He found ways to motivate himself until it became an automatic habit. He persevered, no matter the circumstance at work or at home, tending to his family and the kids' activities, and no matter the weather conditions. Exercise had become part of “who he was.”  Even when he got sick (this is a personal view and not necessarily medical advice), Matt felt exercise would sweat out the toxins and help him recovery more quickly.   

So how did this part of him change? The change in his attitude seemed to start, ever so gradually, after a shoulder injury (which occurred during exercise, so be careful and warm up) ultimately required a surgical procedure to repair. For optimal recovery, he was ordered post-surgical physical therapy and to refrain from his daily exercise routine for the first 6 weeks. Then he gradually returned to some forms of exercise that were not his preferred form of activity for another 6 weeks, then he gradually incorporated more strenuous activities while continuing to build up the muscles in the shoulder to regain the strength. This was not what Matt had become accustomed to. It was enough time, it appeared, to dramatically change the good habit he had maintained for more than 35 years! 

Matt became overwhelmingly busier at work, unable to finish the day at a time when he could exercise, even if he wanted to or was able to do so.  It would be logical to expect that this would free up an extra hour to accomplish daily tasks, now that this time was not spent exercising, yet his
“free time” became imperceptibly absorbed into his day, with no accountability on the day’s ledger. The lack of discipline to maintain a commitment to exercise mysteriously made its way into Matt's life.  He became more inefficient at work and secretly did not know how he would be able to find the time to squeeze exercise back into his life once he had completely healed—the way he had done all of his life!! 

Amazingly, Matt's diet was also affected. There was no time to prepare a healthy breakfast and there were no longer any leftovers from the previous night's dinner to bring for lunch—he ate it all the night before as his newfound lack of discipline spilled into his eating habits. He now resorted to boxed, bagged, fast foods available in place of the healthy choices he fueled his body with for so many years before. 

For those who find themselves needing to reclaim good health habits, there is no better time to start than today!

Matt definitely had no time for a relationship with God. Although he still fellowshipped with Him during the day—he loved Jesus—there was no longer “time” to spend meditating on His Word in the quiet peace of the morning as he had felt led to do years ago. This peace Matt had grown accustomed to starting his day with was missing. It was time for Matt to stop listening to the lies of what he could not do and time to take control of his life by listening to the truth of God's Word. He needed to start acting on the truth of what he could do. He needed to reclaim the good habits that he had worked so hard to develop all those years.  For Matt and others who find themselves in similar situations, there is no better time to start than today!

Here are some Do’s and Don’ts to guide you to a healthier lifestyle, inside and out. 

Dr. Arthur Constantine - The Do's and Don'ts of Becoming a Healthier You


Start the day with fellowship with God, reading and studying His Word. Do get a daily devotional that emphasizes an aspect of your life that keeps you engaged (a particular author you like, a subject or activity you enjoy, and a devotional that combines this subject and the Scripture). Commit to it every day as God will provide the time spent back to you throughout the day. 


Listen to the lies that say you have no time for the Creator of the World (including you), the One who knows every hair on your head and loves you so much He gave His One and Only Son for your sins. 


Take time to prepare to eat healthy daily starting with a good, filling nutritious breakfast every morning and a nutritious meal for lunch, making every attempt to bring from home a meal you know the nutritional value with items you make each day or preferably parts of leftover dinners from the previous night(s) meals. This is also much less expensive (and quicker) than any option you would have to purchase from the available establishments around your work. 


Skip breakfast for any reason. Do not be unprepared for lunch, as you will be spending considerably more for your food, have to wait in line to be served taking up valuable time toward your goal of getting home with time left for exercise. You will also absorb the cost (doctor/hospital visits, more medications, etc) of poor health as a result of boxed, bagged, or fast foods. You will experience decreased efficiency from not executing your best decisions, which results from improperly fueling your body and brain (resulting in more time drained from your day).


Make time for exercise. When you do not make time to develop good habits, they are not likely to be sustainable, becoming second nature. You must be intentional and actively develop good exercise habits.  Plan ahead--bring the gear you will need for that evening of exercise with you to work in order to go straight to the fitness center or YMCA after work without having the unnecessary stop at home (which will likely stop the plan of exercise). Have your gear ready and accessible at home if you are going to go outside to jog/walk/etc so there will be fewer impediments. If you enjoy morning exercise, plan ahead by getting to bed earlier and do not compromise daily devotional--commit to a time when you will achieve 100 percent success with this very important action. 


Start the day without a plan for exercise, both for the morning and for the evening. What type of exercise, where, and how. Don't leave home without the proper clothes, shoes, etc so you can go straight to the action, which will save time and help you avoid making the unnecessary detour home, where the recliner awaits. 


Stay well-hydrated throughout the day. We must consume 1 oz of water for half of our weight in pounds (be reasonable if you are overweight as I don't want you to drown), and more if we are exercising or exercising outside on a high heat/humidity day.  Get in the practice of starting early with 2 bottles of water in the morning to get your organs hydrated, and one bottle 30 minutes before each meal to help with digestion. 


Drink water too late in the day. This is ineffective for staying well hydrated as not being able to get in enough during the day causes organs to decrease their efficiency, ultimately leading to more fatigue.  If it becomes too late in the day and you try to suddenly make up for not drinking enough water, evening especially, you will cause yourself to have a restless night sleep. I’m sure we’ve all been there. 


Get plenty of sleep (one struggle I find particularly hard to overcome). Turn off all devices well before bed time, take a couple of relaxing deep breaths, start thanking God for all the blessings in your life, and minimize reliving the stresses of the day. The day is now over, so there is nothing to be
done about it at this time. If needed, play music that comforts your heart at a low volume as you drift off to sleep. 


Try to cram in much stressful work or projects before bed- they will follow you to your comfort zone, keeping you awake. Do not over stimulate your brain and heart with TV/loud music/computer/video games. Instead, find time to wind down and ready your mind for “pause” mode. Do not deprive your body of necessary restorative sleep. A tired mind and body—especially one that needs an afternoon “catnap”—is an inefficient way to spend your workday.