On my short run yesterday, I was reminded of the importance of getting in my regular workouts. I try to do something three to four days a week. My exercise keeps me alert, energizes me and helps me to manage any stress in my life. It's also clearly good for my physical health. Working out provides me lots of benefits.

Just as working out physically is beneficial, working out spiritually is also beneficial. It's not only beneficial, it's a necessity if we are to continue to grow spiritually healthy. We are encouraged by the apostle Paul to work out:

...work out your own salvation with fear and trembling... Philippians 2:12

When you are saved, you're assured of being with God eternally. There is no doubt about this. But God wants more than that for you. He wants you to live a full life on this side of heaven... the full life that his Son died for you to experience. (John 10:10) He wants you to have a degree of wellness and wholeness to be able to use the gifts and talents He's given you to best serve in his Kingdom. In order for that to be a reality in the here and now, you need to continue to 'work out' your salvation.

What might working out your salvation look look like?

Strip off Excess Weight - Keeping with the exercise theme, Paul also tells us that we are to strip off everything that hinders us from running the race of life. (Hebrews 12:1) God wants you to strip off all things that get in the way of you becoming whole . This is part of your sanctification process. FULL POST

Ever wonder about this?

You know what is healthy, you know it's unhealthy to eat too much, yet you continue to eat in unhealthy eating patters. Why do you continue with this unhealthy eating pattern?

Let me suggest a few explanations:

• You feel you deserve to eat the unhealthy food
• You've become totally insensitive to, or unaware of, your eating patterns
• You're depressed so you could care less
• You've lost hope about being healthy
• You dont have enough money to buy healthy foods
• You're eating to soothe negative emotions... to cope with the stressors of life

What about you? What's your explanation for why you eat in an unhealthy way, even though you know how to eat healthy?

It’s now been three weeks – 21 days since I’ve used sugar in my morning coffee. I made this decision to stop using sugar on December 31st and captured my rational in this blog post –Why Adding Sugar to My Coffee is a Sin.

It hasn’t been all that difficult to do. Discipline, reminding myself what the impact of using sugar is and of what my benefits are of not using it, and a deep resolve have all been keys for me. I’ll write briefly today about this last one.

Paul writes in Romans…

“Likewise you also, reckon yourselves to be dead indeed to sin, but alive to God in Christ Jesus our Lord.” Romans 6:11

The Greek word that we get reckon from is logizomai. It means to reckon, count, charge with, reason, decide, conclude, think, suppose. In making my decision to discontinue using sugar I determined that, for me, adding sugar was a sin. I made a decision deep in my will, to stop using it. My decision included lots of reason as I read plenty of material on the topic. When I internalized that it was a sin against the temple of the Holy Spirit to add sugar, this added to my resolve to discontinue the practice. FULL POST

Part of what I try to do on this blog is to keep you informed about popular health issues. This short post provides some up-to-date and scientifically accurate information about herbal medicine.

The US government maintains a helpful and educational website for their National Center for Complimentary and Alternative Medicine.

St. John's Wort

In 2012, over 3 million visitors came to their site seeking information on complementary health approaches. Though many people were looking for information on particular health topics or specific modalities like acupuncture, yoga, and meditation, the majority was seeking information on specific herbs and botanicals.

Last year, the top 5 searched-for herbs that led visitors to their site are listed below. Click on each herb for specific information or this link for what the science says about them all. FULL POST

It's Monday, and I haven't added any sugar to my coffee for the last three days... that makes a week now with my new behavior. On December 31st I wrote why I made a decision to stop using sugar in my coffee.... and I haven't regretted my decision a bit. In fact, if anything, my decision has become more resolute.

On Monday's, I've been accustomed to visiting a Starbucks nearby the YMCA where I help a mens' ministry - that serves the poor and homeless - with a fitness initiative. I typically take in an empty bag in exchange for a free cup of dark coffee. I'll often take in my iPad to read a devotional and catch up on the news, before I head back home.

But part of that experience has included sipping on coffee with cream and sugar. I bypassed the Starbucks today because, for me right now, I don't find drinking coffee enjoyable.

The Importance of Knowledge in Making a Behavior Change FULL POST

I used no sugar in my morning coffee today - Day #4. Read about my motivation for making this behavior change in an earlier post - Why Adding Sugar to My Coffee is a Sin.

Not only have I not used sugar in my daily coffee, I've been deliberate in trying not to eat other simple sugars, as I know that sugar is not good for my body and health.

I'd say that my body is probably beginning to make some changes - neurologically and physiologically. Sugar is said to stimulate the brain by activating beta endorphin receptor sites, the same chemicals activated in the brain by the ingestion of heroin and morphine. (Read more about Sugar Addiction on Wikipedia.)

Because my mind is not anticipating the sweet taste of coffee I had been accustomed to, it's making it easier to settle into my devotional time without the early morning 'sugar fix' I've experienced for years and years.

If you're changing a habit you've had for years, remember that part of the change that is occurring is happening in your brain. The neuro pathways that we've developed in our brains over the years are slowly changing. As these pathways change, the 'signals' we get will be different. In my case, I'm not getting the mental anticipation and urge to quickly make my morning coffee with sugar to 'feed' my brain. My craving for this fix is fading. FULL POST

I’ve been successful in not adding sugar to my coffee for three days now. This morning I sipped on about 1/2 a cup of coffee… with half and half and no sugar.

Why Am I Blogging About This?

I’m capturing my experiences about this behavior change effort in writing on this blog for two main reasons. First, when we try to change an aspect of our behavior, there’s value in being in community and receiving social support. I’m more likely to succeed with this behavior change if I’m doing this in the context of community. Second, I believe that sharing my strategies and thoughts with others like you will inspire some of you to make a behavior change that’s good for your health. And, I hope that you’ll find that the topics I address will be helpful for you and that you’ll be able to apply what you read to your situation.

Yesterday I wrote that loving Jesus was a motivator to make this change of not using sugar in my coffee. This is a matter of my heart and I want to explore this a little more in a different context. FULL POST

Today's Wall Street Jounal has an article referencing this week's Jounal of American Medical Association (JAMA) article about a new research study that shows being overweight is conducive to living longer.

The study finds that being overweight, as determined by one's Body Mass Index (BMI), is associated with significantly lower all-cause mortality. People with a BMI of 25 to 30 - who are considered overweight and make up more than 30% of the U.S. population - have a 6% lower risk of death than people whose BMI is in the normal range of 18.5 to 25, according to the study.

This finding will be confusing to many as most of the research, heretofore, shows that being overweight is not good for one's health. Typically, when one has a BMI (calculate your BMI) of greater than 25 (overweight), that person is more likely to have diseases such as high blood pressure, heart disease and diabetes. FULL POST

It's Day 2 in my journey to change the unhealthy habit of using sugar in my coffee. At 11:00 AM, I've had a few sips of coffee with Coconut Milk.... no sugar added!

In my blog post of two days ago, Why Drinking My Coffee With Sugar is a Sin, I explained why I believe I'm sinning when I use sugar.

Here's what's on my heart and mind today.

Do I love Jesus? Do I truly love him?

These questions are similar to the questions that Jesus asked Simon Peter when he encountered his disciples after his resurrection.

After breakfast Jesus asked Simon Peter, “Simon son of John, do you love me more than these?”

“Yes, Lord,” Peter replied, “you know I love you.”

“Then feed my lambs,” Jesus told him.

Jesus repeated the question: “Simon son of John, do you love me?”

“Yes, Lord,” Peter said, “you know I love you.” FULL POST

I've had 24 hours to prepare for not using sugar in my morning coffee. It's about 11:30 AM and I've succeeded... today.

As I wrote yesterday, I'm convinced that sugar is absolutely no good for my body or my health. Since the Holy Spirit resides in me, and my body is God's temple, I'm not caring properly for his temple when I add sugar to my coffee. For me, adding sugar to my coffee is a sin (the blog post).

My Daily Morning Routine

This has been my typical morning routine for years. I wake up, wash my face, brush my teeth and head downstairs. I then walk straight to the coffee pot and prepare coffee. I enjoy a dark Starbucks blend. Once the coffee is brewed, I pour about a cup and a half into a favorite mug. In goes about 1 1/2 heaping tablespoons of sugar and enough half and half to give it a creamy brown color. I'll take a sip to be sure it's sweet enough for my taste. If it's not quite sweet enough, I'll add some more sugar. I'll often nuke it for 30 seconds in the microwave so that the coffee is a little hotter. Then I settle into a recliner with my devotional material... and my mug of coffee. After I complete my devotionals and quiet time with God, and send out a few affirmations using scripture on Twitter, Facebook and LinkedIn, I'll make some breakfast and then get on with my day, with another mug of coffee in my hand. FULL POST