Month: June 2024

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Self-care while dieting

How do you practice self-care?

I joined a weight loss study called the EVO study and their calorie goal is 1,500 a day! I suspect that I will feel hungry a lot during the next six months. I am used to eating 2,500 or maybe even 3,000 a day.

Chocolate brownie

So, I am working on planning my coping  techniques. When I was in therapy for depression, I learned about self-acceptance and self-talk. The last time that I went on a diet and lost weight, I felt guilty every time I overate. I will remind myself that I am still a worthwhile person even when I lose my mind and eat every sweet thing that I can get my hands on. I will tell myself that dieting is hard for everyone. It is understandable to fail at times. I am not sure what I will do when I start having food dreams or cravings. Fortunately, I love fruits and salads.

My second plan is to reward myself at specific weight goals. I will go to St. Vincent de Paul when I reach a weight lower than 180. I am currently at 185. I will pat myself on my back mentally for each day that I meet the goal calorie count. I have no idea how to celebrate a week of meeting the goal for the majority of a week.

The study also has a fat goal and exercise goal. The exercise goal gets gradually increased as time goes on.

Another plan that I want to work on is to ask for support from my friends and family. I am uncertain how they can help me. I am not used to exercising with others.

Walking on a path

My favorite exercise is walking but I tend to do it by myself and very slowly. I will do some brisk walking as part of my walks if it will ever stop raining. Another exercise that I enjoy is kayaking down the Fox River but I have to save up money for the kayak rental. I will be looking for some other fun exercise ideas. So, I will use this journey as a way to try out new foods and exercise activities.

As you can tell, I will be putting my therapy experience into a lot of use.

I am thinking about doing a visioning collage as a visual reminder of why I am doing this. If I do, I want something to represent improved health, longer life span, more energy and better self-confidence.

What are you doing to improve your life for yourself?

What are your plans on how to do that?

What challenges are you expecting and how do you plan to respond when they come up?

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Prayers for my country

With all that has happened in the past five years and is happening now, I have been begging God to give wisdom to our leaders (federal,state and local).

Almighty God, you have given us this great land as our heritage. We humbly pray that we may always remember your generosity and faithfully do your will. Bless our land with honest industry, truthful education and an honorable way of life. Defend our liberties and strengthen the resolve of the people who have come from throughout the world to make America their home. Lead us to choose the harder right instead of the easier wrong. Help us to appreciate the opportunities that are ours as we struggle to bring harmony to an unsettled world. May we balance our concern for justice with a willingness to display mercy, and may our concern for security be tempered with a willingness to take risks which will produce worthwhile change for the good of all people. O Lord, we pray for your guidance as we work together for the best interest of our communities, our nation, our world, and the ultimate goal of peace. When times are prosperous, let our hearts be thankful and in troubled times may our deepest trust be in you. Amen

This is from the Chaplains’ Service Book of Prayers.


Flag Prayer
Almighty Father of us all;
Humbly we ask Thy blessing upon this symbol of our land,
our homes, our liberties and especially we beseech Thee
to open our eyes that we may more fully enshrine within
our hearts the heritage which is ours. The values of our
liberties, the glory of the symbol before which we bow in
reverence only less than which we kneel to Thee. Suffer
us all to pledge anew in our hearts what we pledge with
our lips, an undying devotion to the flag which stands for
the America we love. Amen


Richard Kline, Chaplain Post 64 I found this online in a PDF from the American Legend.

LORD of hosts, I thank Thee for the many blessings which Thou hast granted us as citizens of our country. I acknowledge that we are not worthy of any of Thy manifest mercies. I, as well as we, our Church and our country, have sinned against Thee. I have been ungrateful, and have deserved Thy judgements rather than the privileges so often and so shamefully abused. Remember, I ask Thee, Thy mercies of old, and for the sake of thine only-begotten Son, our Redeemer, forgive us our guilt. Guard our country from war and bloodshed, from revolution and civic strife, from famine and pestilence. Preserve to us and to our children the liberty and the peace we have enjoyed, and let no enemy from within or without succeed in depriving our nation of these treasures of Thy mercy. Grant the rulers of our country, our State, and our community, wisdom and courage to uphold righteousness, that under this government we may lead a quiet and peaceful life in all godliness and honesty. And may Thy Church flourish to Thy glory and the salvation of souls redeemed by Thy Son our Lord. Amen.

This is from the Lutheran Book of Prayer (1931).

LORD Jesus, King of Kings and Lord of Lords, on this day we are thrilled as we  remember the greatness of our country’s past and give Thee thanks for the blessings we enjoy through the years. Teach me anew to treasure and appreciate this dearly won liberty of conscience and freedom of worship, which is the very cornerstone of our country’s glory. Let me at no time misuse my freedom nor neglect to praise Thy holy name. Help me to appreciate the peace and order maintained by my Government. Give me willingness to share in the processes of this democratic rule; to respect my country’s laws, and to work and pray for the preservation of its institutions and serve my country wherever possible. Protect me and my fellow citizens from all subversive opinions, and let not our Government fall a pray to selfish interests. Teach us as a people that Thou art ruling the destinies of men and nations and that the future rests in Thy good counsel. Above all, O Lord, I pray Thee, turn the hearts of the people to that freedom which Thou alone, Savior and Redeemer, canst give to us all. In Thy name. Amen.

This is also from the Lutheran Book of Prayer.