Very easy Baha'i Inspired Valentine for Pre-K-3rd Graders
Materials needed:
Template (below)
Foam Shapes - Assorted Colors
Lollipops
Scissors
Glue
Maybe: Pen for writing name
To insert lollipop, fold the foam in half and cut two slits, thread lollipop through -- should be snug. Quote was cut out using fancy scissors and then glued on
Children's names were provided, cut out and glued on.
For more information regarding the quote -- please visit the online source: Baha'i Daily Quotes
If whatsoever is bound on earth has already been bound in heaven, then heaven knows of her weeping and sorrow. Heaven knows that soul was her channel from which His light so radiantly shined through. And when that channel was redirected and rewarded, she lost sight of that shimmering splendour. The clouds trembled for many a month and then one morning after they had expressed gratitude for the warmth of the sun, the rains began. Were those rain drops to be that of Fall, welcoming the tests and triumphant difficulties of Winter? Or were they remnants of the refreshing spring showers that would assuredly welcome blossomed flowers? Heaven knows. Yet the faithful will walk with head held high despite the heavy heart and a mighty sigh.
I'm often asked how I lost the weight? It's been a while since I started this journey but it's an ongoing road and I live a similar journey each and every day. Losing weight was ultimately an end-result of a lifestyle and perspective change.
In Oct 2008, I was diagnosed with a thyroid disease and provided medication to balance out the TSH hormone levels that could have been preventing me from weight loss (hence step 1). Once this issue was found and I was being medicated appropriately for it, I decided that there was no better time to try losing weight. I had a fairly sedentary/non-active life at the time -- probably the most exercise I would do is going for a walk here and there. I joined the YMCA, was motivated to go 12-times per month as I would get a discounted membership rate (with help from my health insurance), and started just going about 3 days per week for only about a half hour of low-impact cardio (elliptical). By Oct 2010, I LOVED fitness and healthy eating, had working out
STEP 1 - Rule Out Health Issues
Consult a medical doctor to rule out chemical imbalances that may be preventing you from losing weight. You may also want to determine the initial health status of your heart/blood pressure so you can take into consideration in your workouts.
STEP 2 - Energy In / Energy Out
Weight loss is a simple mathematical formula -- in order to lose weight, your energy in must be less than your energy out. There are a variety of applications (My Fitness Pal and Map My Run/Ride if you Walk, Run, or Cycle are recommended) that allow you to track your caloric/energy intake (food/drink) and also measure your caloric/energy output (exercise). I have never used a fitbit but I heard that is also a good way to measure energy out.
STEP 3 - Avoid Discouragement
By setting reasonable goals, one avoids discouraging oneself. Set very slight/attainable goals that you are sure to meet thereby increasing the joy and motivation when you surpass them. Listen to your body and accept it for what it is today. Energy levels ebb and flow and today's energy and ability may be different than a prior day -- embrace the reality.
STEP 4 - Seek Encouragement
Exercising with friends, blogging/logging via social media, tracking progress, guided meditations, and/or daily affirmations are all some of the ways one can seek encouragement along the way. Personal trainers also work well if you feel a personal connection with them also and feel like you'd be letting them down if you didn't give it your all.
STEP 5 - Meal Replacements
We all have typical meals that we eat frequently. After some time of caloric tracking, you may find that some meals consist of too much fat/sugar/calories/carbs etc. Try to replace fats/sugar/carbs with protein and fiber which are both high energy providers and very filling. Breakfast was the meal for me that I ended up realizing needed a regular replacement. I went from yogurt and granola in a large portion, to a packet of instant oatmeal everyday, and now that I'm gluten free, I am back to yogurt and chia mix or banana-nut muffins that are packed with protein.
STEP 6 - Portion Control
I also try to eat my dinners in a small bowl that holds about a cup worth of food -- about the size of a stomach. I generally find that as long as the meal has protein and fiber, a cup of food will fill me up but you have to have the discipline to stop after the cup and wait to see if you are full. Serving food into the small bowl and reminding myself that it's always plenty allows for better portion control.
STEP 7 - Varied Exercise
Change your workout routine, rigor, type etc. as frequently as possible and find joy in trying new ways to workout. High intensity for a shorter period of time worked well for my efficient lifestyle. I have tried a variety of workout methods including boot camps, circuit training, personal training, kettlebells, yoga, Les Mills Body Pump, Les Mills Body Flow, High Intensity Interval training...
STEP 8 - Build Muscle
Don't just choose cardio methods -- build up your muscles and allow yourself to gain weight while gaining muscle -- eventually that muscle will work in your favor and burn a ton more calories than you are currently able to burn without the increased muscle mass. You will eventually lose the weight you gain as you tone up.
To be continued as I think of more steps involved in both losing weight and maintaining.
Some rules for health, from a Tablet revealed by Bahá'u'lláh. O God! The Supreme Knower! The Ancient Tongue speaks that which will satisfy the wise in the absence of doctors.
O People, do not eat except when you are hungry. Do not drink after you have retired to sleep. Exercise is good when the stomach is empty; it strengthens the muscles. When the stomach is full it is very harmful.
Do not neglect medical treatment, when it is necessary, but leave it off when the body is in good condition. Do not take nourishment except when (the process of) digestion is completed. Do not swallow until you have thoroughly masticated your food.
Treat disease first of all through diet, and refrain from medicine. If you can find what you need for healing in a single herb do not use a compound medicine. Leave off medicine when the health is good, and use it in case of necessity. If two diametrically opposite foods are put on the table do not mix them. Be content with one of them. Take first the liquid food before partaking of solid food. The taking of food before that which you have already eaten is digested is dangerous.... When you have eaten walk a little that the food may settle.
That which is difficult to masticate is forbidden by the wise. Thus the Supreme Pen commands you. A light meal in the morning is as a light to the body.
Avoid all harmful habits: they cause unhappiness in the world.
Search for the causes of disease. This saying is the conclusion of this utterance. (Star of the West, vol. 13, no. 9, December 1922, p. 252)
Food Log
Breakfast: Heart Thrive Energy Bar
Lunch: Boiled Egg, Spinach Salad with Strawberries & Feta
Dinner: Nachos
Tomorrow, I commit myself to serenity with a calm composure -- and lots of lists to keep sane -- instead of worrying, add it to the list.
Immerse yourselves in the ocean of My words, that ye may unravel its secrets, and discover all the pearls of wisdom that lie hid in its depths. Take heed that ye do not vacillate in your determination to embrace the truth of this Cause—a Cause through which the potentialities of the might of God have been revealed, and His sovereignty established. With faces beaming with joy, hasten ye unto Him. This is the changeless Faith of God, eternal in the past, eternal in the future. Let him that seeketh, attain it; and as to him that hath refused to seek it—verily, God is Self-Sufficient, above any need of His creatures. -- Bahá’u’lláh
Food Log
Breakfast: Boiled Egg
Snacks: Nuts and Raisins, White Cheddar Popcorn
Lunch: Spinach Salad with Strawberries & Feta
Dinner: Chips & Salsa, M&Ms -- should have cooked something up.
Tomorrow, I commit myself to running further than last week's record 5mi run. I would settle for 5.5miles at a steady pace.
