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This is much easier said than done as an adult with the responsilities that life brings. We really have to renew our minds on purpose to not worry and be happy.
A 2017 New York Times article points out that “There is no longer any doubt that what happens in the brain influences what happens in the body.” The bible states this in Proverbs 23:7 As a man thinks in his heart so is he.
While there is so much emphasis on eating right and exercise when it comes to wellness, our thought life should be paid attention as well. After all, everything we do begins with a thought. It makes sense that healthy thoughts could lead to healthier choices.
Philippians 4:8 tells us to think on things that are just, pure, honest, lovely, and of a good report. Earlier in chapter 4 it is saying to be anxious for nothing and pray with thanksgiving. It would be wise to heed to our creators instuctions.
We all know that we are influenced by the things we give our attention and time to. A great practice for helping encourage right thinking is eliminating the negative inputs. I don’t believe we were created to be constantly stimulated by all the entertainment we are exposed to with our fast paced world.
I find personally, that taking breaks from all media is a great way to quiet my mind! I would put in question that the rising epidemic of mental health issues would some how be connected to all information we are being bombarded with. It seems as if alot of fear is projected. Struggling personally with anxiety, hearing all the bad news has had a direct affect.
Here are a few practical suggestions to apply right away to help exercise your mind to think good thoughts.
- Make a list and speak out loud things you are thankful for!
- Take a walk and be grateful for nature and all it provides(oxygen from trees)
- Expect good things(faith)
- Take time to encourage another
We are happier when we take the time to put a smile on someone else.Everyone has struggles and we all make the choice daily what we focus on. What we focus on grows, good or bad. The more we allow the wrong thoughts the more they seem to mulitply and spiral out of control.
The bible also tells us in 2 Corinthians 10:5 the word says to cast down imaginations take every thougtht captive to the obedience of Christ. Take time today to exercise your mind and think good thoughts. I have found this very helpful in my perosnal journey! Dr. Caroline Leaf has a great information that assists in making this change! If you have any questions or concerns add to the conversation by commenting.
To Your Health.
Sources = Dr. Axe.com, Drleaf.com, New York Times.com
New Year- New You!
Treat Yourself with Lymphatic Drainage Massage
By: Angela Arnold
The lymphatic system is a series of vessels that come to meet into a small knot referred to as the node. These vessels and nodes are all over your body and serve to keep infections and diseases at bay as well as reduce healing time and swelling.
Everyone has heard of the lymph node, but it is important to
understand what they do and why they need to be drained. In a word, right along with the kidneys and liver, your lymph nodes help to rid your body of the trash in your system.
And when the trash can is full, it stops working properly. Time to take out the trash!
The node is an intricate network of vessels that fill up with fluid. Most of these nodes are just under the skin and can be self-drained with some light massage techniques.
However, if you are wanting to start the New Year with a new body, you may also consider scheduling a massage to treat yourself. Be sure to ask specifically for a Lymph Node Drainage Massage also referred to as a Lymphatic Massage
. Some Physical Therapy practices offer this service and after having previously been a Masseuse and having worked in Physical Therapy, I would advocate for seeing a professional Lymphatic Drainage Therapist for a consultation. However, it is not completely necessary- but great this time of year to combat the cold and flu!
If you really want to treat yourself, you will love Lymphatic Drainage facials. Contact your local spa as any professional Esthetician will provide this service. One of my favorite resources that gives a generous amount of detail on the lymphatic system and why draining is so important is:
Lymphatic Drainage Benefits include:
o Increase of lymph fluid flow boosting immunity functions
o Increase in energy and vitality
o Faster healing for sport and non-sport related injuries
o Reduces scars and effects of leathering from burns
o Reduces inflammation in the face leaving you looking awake and vibrant. Also reduces puffy bags under the eye.
o Inspires tissue regeneration which can greatly reduce the effects of Edema and Lymphedema
o Can greatly limit or end dizziness and vertigo.
Self-Care Draining your lymph nodes should be done with a light touch. It is not a deep massage which can only further to reduce flow if too much pressure is applied. Always begin your self-care in the Supraclavicular area which is right around your collar bone. Then you will move to the axillary (head) area and then down to your elbows.
For demonstration I really prefer video presentations. For example, Self-Lymph
Drainage @www.massagebyheather.com; https://www.youtube.com/watch?v=QA-wi0d7-Ro. This is an excellent place to begin your self-care.
Another great resource which covers the entire body and further explains the importance of where to begin on the body is, https://www.healthline.com/health/how-to-
If you have any major heart conditions, malignant tumors or Thrombosis, please consult your Physician before you begin the process. Though there are few conditions drainage affect, these three can cause other dangerous issues.
If you have had lymph nodes removed as a result of cancer in the breast area and are experiencing swelling (Edema) please also consult your Physician and be sure to ask if you can preform self-care. In some cases, you may be referred to your Physical Therapist instead. If you really want to start the year with a new body- start with the inside and work your way out. Your body will thank you and run more efficiently!
First of all, I want to ask for your forgiveness. I really dropped the ball with the blogging..I have been in the process of writing a book called “ A Battle Plan For Fear, Anxiety, and Depression.” In starting the blog, I was asking the Lord to give me a platform to help women. I was not really sure what I was asking for, but my heart was to be a part of God’s plan and be faithful to where He has entrusted me.
I had just published a book called ” A Battle Plan For Cancer” hoping to give some helpful tools for those fighting that battle as well as sharing my own personal testimony with a scare I had with a breast lump. This is where things started to get really hard. I had been running full speed ahead for years.
I had major “Martha syndrome”. This is a woman from scripture Luke 10:38-42 that God said was concerned with too many things. I would recommend reading this passage. She spent more time working for God and serving others, while her sister Mary sat at Jesus feet learning of Him and resting in His love. Jesus told Mary she had chose the better thing, but Martha was upset that Mary had the audacity to let her do all the serving and sit at Jesus feet This thought was so foreign to me, because after all to be successful at anything it takes hard work, right?
The society we have all been raised in fosters this idea of women trying to be a real life Wonder Woman when she is a fictional character. We are told we are not only to be the keepers of our home as the Bible tells us our roles are, a helper to our husband, taking care of our children, but we should also go out and have a career and find time to serve in the local church! We are made to feel that if we are not everything to everybody that we have somehow failed to be a success in life.
So I ran my gym, had a husband, and two kids, tried to serve in the church, and the
community as well. I thought God and everyone else expected me to be a success and to keep plugging along. Well, with the challenges of marriage, children, and all that it
brings, I began to feel the effects of having minimal downtime and all the demands I
placed on myself. When I had to close my gym and come home, I was pregnant with my 3 rd baby. I felt like I had missed it or failed since the gym did not succeed ( at least
according to the world’s standards), but I will share more about that later.
I came home and had my baby, and then found out I was pregnant again a few months
after having my third child. This was a sure sign I was not going anywhere for awhile. I
had no idea how exhausted I was. My adrenals were shot. My stress levels had been way too high for way too long, and I was burning the candle at both ends so to speak. I was at burn out and my body started experiencing the effects. Anxiety started to plague me.
I don’t mean an occasional bought as I had experienced on and off with panic attacks, but anxiety that debilitated me from living life the way I once had and stole joy from so many days.Fear that haunted my thoughts and kept me bound. I was afraid to exercise, and for me being a personal trainer it was absurd. I was afraid to leave my house and even drive at times. If you had ever known me, this is everything opposite of my personality and who I had always been.
I know now what a demon mental illness really is. I begin to feel so much compassion for those trapped in its prison. I will begin sharing with you in a series
of blogs about my journey to healing. As I reveal my weakness and where the Lord’s
strength has been able to come through and lead me down a road to understanding my
body, my mind, and how the health of both have an effect on each other.
Digestive health plays a role and simple obedience to doing things God’s way can have a profound effect on our health and wellness. If any of this hits home, then I invite you to join me as I will be sharing my pain, my tears, and my overcoming through seeking the great physician Jesus and submitting to His ways of thinking and doing things. I am still a work in progress and realize how much I really don’t know. I am thankful to be able to be a small part of helping others find tools to implement on their road to health and wellness! Be sure to check out the next blog post that will begin with some practical steps to initiate the bodies healing.
To Your Health,
Have you thought about this before? Have faith for where you want to go! This means you have to see it and believe it first! God tells us to have faith in Him. I believe this is because we are so limited by what we can do ourselves, but we serve a God that is limitless!
So if you want to be healthy, see yourself healthy first! Ask God for a vision of where you can go and what healthy looks like for you? Check out one of my former blogs for a more in depth look at that subject! Ask God for clean motives and a pure heart in what your asking.
James 3:16 “For where envy and self seeking exist, confusion and every evil thing are there.” This is where we have to be willing to see our own heart. If you ask for the Lord to shine his light then He will show you! I believe this scripture in James exposes why so many of us can’t seem to make headway in the area of health and fitness,” our motives.”
If we truly believe that our bodies are a temple of the Holy Spirit then this should be motivation enough to take care of our bodies! 1 Corinthians 6:20 ” For you were bought with a price, therefore glorify God in your body, and in your spirit, which are Gods. Of course this is for those who are “In Christ” those that have made Jesus Christ the Lord of their life.
When I see there are areas of my heart that are not pure I repent and ask the Lord to cleanse me with the blood of Jesus. Then I ask for a pure heart and to not make this an idol. I have in fact at times put too much emphasis on this area and had to repent for that as well. Faith is not a way to get everything we want, but rather a way to get what God wants! Believe me, we want what God wants, because He is perfect in all His ways.
Ask for Faith to get where you want to go, but ask God to align your heart with His to pray His perfect will. I believe that God wants you to see yourself healthy and whole based on scripture.
James 5:15& 16 ” And the prayer of FAITH shall save the sick, and the Lord will raise him up, And if he has committed sins they will be forgiven. Confess your trespasses one to another, and pray for one another that you may be healed. The effectual fervent prayer of a righteous man avails much.”
I believe true health begins with a relationship with Jesus Christ and is based on so much more than what we see. The more we seek God, His truth and His word the more revelation that will come. Then this will stir up the faith to get where we want to go.
My prayer today is that everyone reading this blog would come to know Jesus and His great love for us! When we receive His love we can begin to walk into a personal relationship that can change our lives if we allow it. Take us Lord to a deeper faith in you. That you alone Jesus would be glorified in all we say and do, including taking care of our bodies in Jesus name, Amen!
To your health,
Family, Fun, and Fitness…
You may be wondering what family, fun, and fitness all have in common? I believe the family that plays together stays together..Getting those endorphins kicking in by physical activity or getting plenty of fresh air and vitamin D was not something you had to put on your “To Do List” as a kid. As a matter of fact, it was just part of being a kid, right?
Think about the word play and what comes to mind? Running, laughing, not having a care in the world? This is a time set aside to be childlike. We need to learn from our children and join them in their fun. This is a great way to accomplish two things at once. #1 Spending time with our family. #2 Getting our playing in. I am using the word playing rather than exercise, because this is a P.G. post and for some exercise is a cuss word. LOL
Everyone likes to play, but not everyone one likes to exercise. Either way this is a great chance to let your hair down and be a big kid. You’re teaching your kids to be active and they are teaching you how to not be too serious all the time.
These are a few of the activities that our family enjoys doing together. The kids love to jump on the trampoline, but it seems to give them more joy if they can laugh at me jumping with them, not to mention I get some laughs myself. The Bible tells us in Proverbs 17:22: “A merry heart does good like a medicine”.
Here is some great information on some of the health benefits of rebounding. Riding bikes is also a great way to get the heart rate up. Another family favorite in our house is Rollerblading. This is what I call playing. The first time we tried rollerblading–I think we may have laughed till we cried. Be sure to start on flat ground and with helmets and pads.
Another way to engage in playing with the family indoors is a place like Sky Zone indoor trampoline park. This is a great idea for cold or rainy days. A game of kickball is sure to get you moving as well as giving your kids a few giggles at your expense, of course. Even taking them to the park and playing with them on the playground can get the heart rate up.
My boys love playing tag–just be sure to stretch first. When competition arises, we make our bodies move quicker than normal and could pull something. The more you play with your kids, the more you will be able to. These are just a few ideas on how to incorporate family, fun, and fitness into your every day life. If you found this blog helpful or would like to share any family, fun, and fitness ideas you may have be sure to comment!
To Your Health,
Delicious and Nutritious Protein Pudding!
If your like me as a busy wife and mom I love finding simple recipes to add to my healthy eating collection. My friend Stefanie is gifted and creative in the kitchen. I love when she comes up with simple recipes that are delicious and nutritious.
This is a simple way to get your protein in addition to some fruit and raw honey for a pick me up. Stef says freezing your berries is the key! So whether you buy the berries frozen or freeze them yourself(this is what I do) be sure not to skip this step!
Stefs protein of choice is Arbonne and trust me it is awesome! . You really should do your research and find a good quality protein. I prefer almond butter, but a natural organic peanut butter will be great as well!
Delicious and Nutritious Protein Powder
1 scoop of your favorite protein powder
2 tsp nut butter of choice
1 cup mixed frozen berries
drizzle raw honey and a dusting of cinnamon
In a small container heat about 1/4 cup of water set aside
Mix 1 scoop Protein powder with just enough water to create pudding consistency
then add Nut Butter
Next add Frozen berries, trust me.. you want them frozen it amazing!
drizzle honey and Cinnamon and…. Whala Yummy!
Enjoy this as a snack or a meal I love this for a quick Breakfast or an afternoon pick me up! Great fuel for your busy day!
Please be sure to leave a comment with any questions and give us feedback when you make one of our recipes! Be sure to share with friends! Sharing is caring! Have a healthy and happy day!
To Your Health,
Stef and Jenay
As I was sitting here praying today about what to write, my prayer was, “Father, what questions are your daughters asking and how can I encourage them?” I heard the phrase, “Do not despise small beginnings”.
This scripture is found in Zachariah 4:10. You may be wondering how this is relevant to living healthy? Well, have you ever thought: “I don’t have an hour a day to workout” or maybe, “I can’t afford to buy everything organic?”
I don’t have the time to prepare healthy food. Maybe your not sure where to start, so you don’t do anything. Friends, everybody’s situation is different. We all have different dynamics in our household. Some of us are on a budget. Others have just started this journey. Some people have food allergies.
There is so much conflicting information out there that you don’t know whether to crap or bake a cake as my mom would say, except she used another word! I would recommend starting where you can and keeping it simple!
Most likely you can’t change everything today anyway, so don’t worry, be happy! What can you do today? Can you walk? Can you get some fresh air and sunshine?Can you eat some fresh whole fruits and veggies? Can you make some positive confessions? Can you choose to think on good things as Philippians 4:8 tells us?
What is in your hands to do today? What answers has God already provided that you can utilize now. Whether we think we have enough time, resources, or information to begin, I encourage you to choose one thing and put your hand to the plow and start sowing seeds into your health today!
Let me give you a few simple steps that will cost little or no money;
- Take a walk.
- Drink more water
- Add lemon to your water
- Think before you eat. Am I hungry? Am I bored, etc… mindful eating
- Rest, take a sabbath. (Its biblical and rest helps our body)
- Take 10 deep belly breaths (Inhale the breath of life and exhale all worries)
- Get a good laugh (Proverbs 17:22, A Merry heart is like medicine)
- Play with your kids (ride a bike, put some skates on, go to a park, throw the ball)
- Get some sunshine and walk barefoot in the grass.
- Be thankful!!! We all have many reasons to give thanks. Say them our Lord!
Please do not despise small beginnings! I am cheering you on! Take those small steps and give yourself a pat on the back. Do not compare yourself to others. None of us are at the exact same place. Be encouraged today my friends to keep on keeping on! If you feel this blog encouraged you in any way please let us know by commenting below and be sure to share!
To Your Health,
Photo credit (Moran Studios) Hair and makeup Brushworx
If your like me, sometimes you just need a sweet treat! Balancing between a healthy choice and satisfying a craving can be challenging. We are here to show you a way to do both. You will get a great source of protein in addition to a great energy boost for us busy moms that may need a pick me up in the afternoon.These Healthy Peanut Protein Bites could be the perfect solution
Healthy Peanut Butter Protein Bites
1 cup natural peanut butter or almond butter
2 scoops Vanilla Protein Powder( We used Arbonne)
1/3 Raw Unfiltered Honey
1/2 cup crushed Chex mix(optional)
Mix all the ingredients together and roll into individual balls and place in the refrigerator. These Healthy Peanut Butter Protein Bites are simple, healthy and delicious! If you would like more information on the Protein we used by Arbonne click on this link.
Be sure to use the raw, unfiltered honey for the amazing health benefits. Some people claim that raw local honey even offers relief from seasonal allergies? For more information on the health benefits of raw honey check our this article from Dr. Josh Axe Make sure to choose Peanut butter without sugar. We realize that peanut Butter does not work for everyone so feel free to substitute with almond butter(no added sugar).
This is the one I use.If you have any recipes you would like cleaned up send us the challenge! Be sure to leave comments below and share
any ideas. Share with your friends and subscribe for our FREE E-Book, updates and the latest blog posts!
To Your Health,
Have A Sweet Tooth?
If your like most women there are just times where you feel like you have to have something sweet, right? Problem is we are not always prepared for that moment and may grab something without thinking to satisfy that sweet tooth.
A good rule of thumb is to STOP and ask yourself, why do I want this? Is this taking me closer to my goals or further away? This works well for me unless I have allowed myself to get too hungry(BIG NO NO) and then mindless eating wins! UGH!
Or maybe its that time of the month and you feel like you could eat everything in sight and just might! This is when we need to be REAL, ladies and just find HEALTHY ways to satisfy that sweet tooth. I promised some clients that I would share this particular recipe.
I usually find recipes from my favorite bloggers. I like to experiment with different ingredients until I find what I like! The Coconut Mama has a GREAT variety of simple healthy dessert recipes.
Wellness Mama is another one of my favorites and I have included a link for her Homemade Chocolate recipe. I also have one our posts with some delicious smoothie recipes that will be sure to satisfy that sweet tooth!
This recipe has been made over many times. I have found this one to be a perfect blend of Protein, fiber, and just enough sweetness!
3/4 cup oat flour (I grind this myself from old fashioned oats)
2 tablespoons of flaxseeds (I grind these myself also)
1/3 cup of raw local honey
1 tablespoon water
2 scoops of Fit 3 ACTIVE protein powder (If you are interested in more information after clicking on the link shoot me an email to order! .
1/2 cup of natural organic peanut butter
Mix all ingredients together in a bowl until blended. It will be thick and clumpy, this is normal. Then cover and put mix in fridge for 30 minutes. Roll into balls and leave in fridge. The protein and fiber will leave you feeling full and satisfy your sweet tooth. Leave a comment and share if you enjoyed this post and recipe!
To Your Health,
I am dedicating this blog to a group of women who I am walking with in this season, but it is encouragement for all!
This area of health and wellness is a marathon, not a sprint! This has been a struggle off and on throughout my life. I have battled with gluttony (overeating), emotional or stress eating, and cravings for foods that are not healthy!
This has been an area that I have had to pray through and ask for grace from God to get a hold of. My heart is to help others overcome and experience abundant life in every area including your health.
This takes discipline and self control and is not always easy. When we try it in our own strength, some days it works and others not so much. Motives can be wrong and feelings can be fickle.
You may say, “Today I am going to start eating healthy” until someone shows up with a hot, glazed donut. Then you might say, “Well, I don’t want to hurt their feelings, and I can just start tomorrow.” If you have ever thought this way, then this post is for you!
The problem with this is once we eat the sugary food, we usually begin craving more of it. It quickly becomes a downward spiral. We get blood sugar spikes, crash, and then are still hungry. We did not give our body the nourishment it needs, which is kind of the point of eating, isn’t it? LOL. It’s not for just personal satisfaction.
So if we allow our feelings to dictate what we eat, then this journey will be like a roller coaster, up one minute and down the next! I know this from experience.
One thing I had to learn in this journey with helping others–along with struggling personally–is to commit this to God and to call on His grace to overcome.
As I was praying for my sisters, I felt a prompting inside to join hand in hand and walk with you. The Bible tells us there is no greater love than a man who will lay down His life for His friends. I know in this context, it is what Jesus has done for us, but we can apply this to our everyday lives in all aspects.
So, whenever I feel emotionally stirred to grab something to eat to fulfill a need, then I am going to choose to stop and and pray for strength in this area. I believe as we pray for others, friends, that you will also be able to recieve His strength.
I challenge you to do the same! You never know where this may lead or who you may encourage in the journey!
Whether you are tempted to overeat, to eat what does not nourish, or to use food to try to fill a need, that you choose to stop and pray. Philippians 4:13 tells us we can do all things through Christ who gives us strength so I thank you that my friend can lean on you Jesus and your strength would be made perfect in her weakness, Amen!
Leave a comment or reply below and share if you want to pass it on!
To Your Health,
In today’s society we are bombarded with images and ideals of what we as women should look like according to the media. A lot of these models that are featured on the cover of the latest magazines are not always a healthy weight for everyone.
Not only are they airbrushed and made to appear as if they have no flaws, which is a complete fantasy. It can make women feel as if this is a standard we all should live up to.
The question we all need to ask ourselves is,” what does healthy look like for me”? For each of us, it may be very different in our appearance and that is o.k.! As we get older we realize that our health is what really matters. Not what size we are or how we look in our jeans.
I have found over the years as a trainer that there are skinny women that are unhealthy as well as a little larger women that are much healthier. I encourage you to get rid of unrealistic ideals. Do not beat yourself up or compare yourself to others!
Feeling good and investing in your health at whatever level you can at this stage of life is what matters. Don’t place a pressure on yourself that will frustrate you or make you want to quit. This is a lifelong journey not a sprint! Your goals to live a healthier lifestyle should not stress you out, but be a way to relieve stress.
If your goal is to be as healthy as you can for yourself, your family, your job, etc,..then finding ways to improve your heath and feel as good as you can is a great goal. Age, lifestyle, finances, environment can all play a role in affecting what you can do at the stage you are in life.
I always tell clients to keep it simple.Eat the foods the closest to the way God put them here. Don’t overeat(the sin of gluttony), take a sabbath(day of rest) and find ways to get outside to get fresh air, sunshine, and exercise.
Accept that we are all made different with a variety of shapes and sizes and that is beautiful! Then instead of comparing ourselves to anyone else love and embrace the healthy you whatever that looks like!
To your health,
Fun in the Sun: The Best Way to Get Your Vitamin
It’s summertime! There’s lot’s of sun–maybe a bit too much lately with the heat and drought already this year. So there is no need to fear a vitamin D deficiency epidemic, right?We can’t be any more wrong.
According to this post deficiencies in vitamin D are at an all time high–this post were stats in 2014, so we can expect them to be at least that or higher.
According to the CDC 32% of children and adults were vitamin D deficient
- The National Health and Nutrition Examination Survey found that 50 percent of children aged one to five years, and 70 percent of children between the ages of six and 11, are deficient or insufficient in vitamin D
- Researchers such as Dr. Holick estimate that 50 percent of the general population is at risk of vitamin D deficiency and insufficiency
Even eating vitamin D fortified foods are not as helpful in receiving and processing vitamin D as the sun is. But they do help, so don’t not continue to consume these foods or supplement! Any little bit helps, but always remember the sun is the best!
What Does vitamin D Do for Me?
One of the most commonly known things it is known for is promoting bone health and the processing of calcium in the body. This process of the body helps prevent soft bones, osteoporosis, and rickets.
Another big advantage is that it aids in the prevention of disease and boosts the immune system. This essential vitamin helps the body ward off cardiovascular disease, diabetes, cognitive problems, autoimmune disorders, and even cancer.
For more benefits and sources for this article check out:
Common Signs Your are Vitamin D Deficient/Insufficient You’re feeling blue: If you are feeling depressed and/or anxious, you may just need to step outside for at least 5-15 minutes and get a little sun. I can tell you this from first hand experience.
Fatigue: If you are feeling tired and having a hard time concentrating seemingly out of nowhere, having some time in the sun will also help.
Your bones and joints ache
You seem to “catch everything”: Vitamin D not only helps with autoimmune disease, but it helps with keeping viruses and bacteria at bay by boosting the immune system. If you are already taking plenty of vitamin C and still having trouble staying well try checking out your vitamin D.
Gut Trouble: It appears that probiotics are not the catch all/end all for your overall gut health. Combining some sun exposure with your probiotic or gut health regimen. It may just be what the Great Physician ordered!
Where Do I Find Vitamin D
The first and best choice is the sun as we have mentioned. Our bodies were created to absorb light since we are made in God’s image, and He created the sun which is much like basking in his presence. Some of the foods that are naturally rich in vitamin D: egg yolks, fish, and fish liver oils. Other foods have been fortified in vitamin D: grain and dairy products. Of course natural vitamin D supplements and multivitamins like Reliv are other great places.
Avoid Too Much of a Good Thing
It goes without saying that you can spend to much time in the sun. Everything has its proper balance. If you haven’t been out in the sun in a while, try building up your exposure time.
To Your health,
Thanks to Amanda Taylor with Soaring Eagle Publications for this article!
If your like me and your on the go with a big family, you are always looking for simple healthy recipes. Cereal tends to be a common household breakfast item, but a lot of times there not exactly providing the fuel you need for a busy day. In my experience cereal can often leave you unsatisfied and hungry not long after eating.
Your body is looking for fuel to provide energy, not empty calories loaded with sugar. Always read labels! Go to the ingredient list to find out what you are eating.
If you are unsure about an ingredient, just google it and find out what it is! As a general rule, the more ingredients, the less healthy. I look for less ingredients and I want to recognize what is in the food I am feeding my family.
This simple healthy breakfast cereal provides an array of vitamins and healthy fats to nourish your body and give you some get up and go! The cool thing about this recipe is you can be as creative as you would like, and use what you have making it a time saver.
I start with raw nuts. Like I said before use what you have rather than spending a lot of money on specific things, you may find a new combination you like even better.
I am using raw walnuts and raw almonds, because that is what I have. I was out of flaxseeds so I used chia seeds. Either of these options are good. You can read my article, by clicking on the highlighted blue to more about the health benefits of flaxseeds.
Next, I add whatever fruit I have. Today I am using strawberries,blueberries, and half a banana. I then lightly dust with cinnamon, and last I add the non-dairy coconut almond milk. You can use whatever you have, but I prefer a non dairy option, like almond or coconut milk. I always choose the unsweetened so there are no added sugars.
Simple Healthy Breakfast Cereal
1/4 cup raw walnuts
1/4 cup raw almonds
2 tbsp of organic flaxseeds(grind them)
1/4 cup organic strawberries
1/4 cup organic bluberries
!/2 a banana
dust with cinnamon
optional(drizzle with raw unfiltered local honey)
unsweetened coconut almond milk
If you do not have organic that is ok. I am not able to buy everything organic, but there are certain fruits and vegetables that carry higher levels of pesticides so I try to purchase certain things organic when I can. Here is a list you can check out.
This simple healthy cereal is real food and easy. If you enjoyed this recipe or have anything to add or share leave a comment below and share with your friends. Be sure to subscribe to get all our latest recipes and blogs!
To Your Health,
A Simple Healthy Lunch Idea
If you are looking for a simple healthy lunch idea we have a cleaner version of pizza! If you like eating healthy, but never want to sacrifice taste this recipe is for you.
Pizza is a fav food for so many and I had a client asking for some simple healthy lunch ideas, so here ya go!
1 Ezekial english muffin
4 oz deli turkey
2 oz mozzarella cheese
1/2 tsp Italian seasoning
1/4 cup of marinara
add spinach and veggies of choice
bake at 400 for 8 minutes or until toasted and cheese melted and enjoy!!
Be sure to leave a comment below if you would like to add anything or ask a question. We will try to clean up a version of any recipe you enjoy if you would like to put the challenge out there for us.
. Pay it forward by sharing with all your friends who are looking to lead a healthier lifestyle!
To Your Health,
Having Self Control in a World of Indulgence
This can be easier said than done. As adults we don’t have anyone telling us to stop eating, or that we have had enough.
We believe having this freedom is a blessing, but should not be an excuse to have no boundaries in our lives. In the scripture 1 Corinthians 10:23 The Bible states all things are lawful but all things are not helpful. In other words just because we can do something does not mean we should!
Food can be a bondage like any other addiction, and can sometimes be as harmful. 1 Corinthians 9:27 states “But I discipline my body and bring it into subjection, lest, when I have preached to others, I myself should become disqualified.
This has been an area of weakness for me. I need prayer to have self control in my everyday life. I love to eat food that tastes good and sometimes have a really hard time stopping myself from over-eating. We must realize Gluttony is a sin.
If you are still battling with this area of self control when it comes to food, you are not alone and the battle is real. It is a decision of the will and operating in self control when the food is in front of you.
It is simple to say I won’t over eat until the temptation is in front of you. Here are a few pointers to help you exercise self-control in a world of indulgence.
- Pray(this is the most helpful for me)
- Stand on scripture or a quote you can put in sight. example(Philippians 4:13 “I can do all things through Christ who strengthens me.”
- Tell others your goals to help keep you accountable
- Keep the foods that tempt you the most out of the house.
- Keep the healthy foods stocked
- Drink plenty of water(sometimes you are really just thirsty when you eat)
- Stop and think, why am I eating? Am I really hungry? Bored?Stressed?
- Eat a salad or nutrient dense foods first and you may be satisfied.
To Your Health,
When exercise is the last thing you feel like doing
So what do you do when exercise is the last thing you feel like doing? This is hard, friends, I know from personal experience when you don’t feel well it is not easy to make yourself workout.
When you wake up with vibrant energy and are healthy it can be fairly simple to go for a jog, a walk, or hit the gym,right? On the other hand, if you feel tired, sluggish, or are hurting in your body it may be the last thing you feel like doing.
A catch 22. You think, I will exercise when I feel better, but to feel better you need exercise. I suffered from Adrenal Fatigue and exercise was the last thing I felt like doing, trust me. The thing I had to realize was walking was the best exercise for me in this season.
Sometimes we get caught up in what others say that exercise looks like and if we don’t achieve that it may make us feel defeated.Let me tell you something, that is a lie! Anything you do to get yourself moving in any way is progress,friends.
Change the way you think!
Start renewing your mind to think that you are able to change and that each step in the right direction is a victory. Don’t conform to what others opinions are of you or what they think working out is. People are not in your shoes, and therefore have no IDEA of what you are personally going through or what challenges you may be facing.
Confess where your going, not where you are!
Start declaring over yourself that you are going to take care of this body God blessed you with. Pray for strength to be a good steward and for wisdom about what type of exercise you need for the place you are in today. God knows, he sees all, therefore who better to ask?
Find a reason beyond yourself, and keep those goals in plain view!
- Be a better servant unto God
- Be a stronger wife and mother
- More energy to enjoy my kids
- Live longer to enjoy grandchildren
- More productive in my job
- An example for others
- Teach my children discipline over their body
- (You fill in the blank)
Make a decision to start today!
You are the only one who can decide to make it happen, it is up to you. Focus on what you can do today and do it! Whether it is as simple as a walk down your driveway,or a walk through the park, a bike ride, or just lifting your arms over head(if your are unable to get up) just do it!
Small steps can lead to big change if you are consistent. Each day celebrate your success! Subscribe to this blog and I will send you my FREE e-book, “Best Trainer Tips Revealed” for more encouragement and easy at home workouts!
Comment below if you would like to add to the conversation and share if this helped you in any way.
To Your Health
No Bake Peanut Butter chocolate chip bars
So who doesn’t love peanut butter and chocolate? My friend Stefanie has this awesome recipe to share with you! If you would like a healthy treat for you or your kids, here ya go!
1 Cup Natural Peanut Butter
1 Cup Vanilla Protein Powder
1 tsp vanilla extract
2 Tbsp Raw unfiltered Honey
½ Cup dark chocolate chips
Place first 4 ingredients in a mixer, Mix until forms a ball of dough
Next, add ½ cup chocolate chips to fold in
Place mixture into an 8×8 glass dish press down and chill for 30 minutes
Take out and cut into bite size bars , package into snack bag
You will have these available for a healthy alternative for a sweet treat!!
The goal here is to create Balance in “your” life. I looked up the word balance to give us a greater understanding, Let’s take a look. Balance means stability, to remain upright and steadiness.
Are you taking time to create new habits with your food, exercise and to feed your soul?
My challenge for all of us is to take time to examine where you are in your life.
Once you have evaluated where you are, start right where you are! Make small changes and celebrate them! Start today with one healthy habit.
We must be nourished and strengthened in all areas of our lives to endure everyday life!
I want to encourage you as we journey through each day that “you” have a choice it is never to late, everyday is a new day given and God’s mercies are new everyday.
Let’s crush limitations and grab a hold of what’s in front of us.
To help you I wanted to give you a new recipe idea to incorporate.
Here is a sample of what I started my day with!
1 scoop of protein powder
1 small banana
1 tbsp almond butter
1 cup almond milk/ 1 cup water
½ cup of ice
Lots of Love,
Your Not a failure. Do not quit!
Sometimes we feel like a failure when we stumble in our way. That is a lie. You are not a failure unless you quit trying! I can not tell you how many times I have fallen flat on my face and had to get up and keep moving.
When it comes to diet and exercise this is an area that I have failed so many times over the years. It is so stinking hard! All the food temptations that we have. I mean you would think someone is trying to sabotage us, right!
The commercials for food, the bill boards at every corner, the junk food at the check out lines. Come on people, help a brother(or Mother in this case) out! Our self-control is being tested at every turn.
I can do so good for awhile, then people start telling you that you have lost weight or you are feeling your cloths loosen up a bit and then it all starts. Well, a little sugar never hurt anyone, right? A little success and we want to celebrate.
I know a little sugar in moderation is fine, but when I get started it is downhill from there. Sugar is so stinking addicting!
I don’t know about you ,but when I get off track in one area, it has a trickle affect. I may skip a day of walking, then two, then a week, so on so forth. I will say I am only going to have sugar on special occasions, then weekends, then it becomes a daily habit!
I want you to know your not alone, friend, your not a failure, don’t quit! Life is all about learning from our experiences and mistakes. What to do different next time around, for more success.
Some of us have to go around the same mountain a few times before we realize, wow I keep getting the same results and that is the definition of insanity!
As much as we have the temptations all around us, we also have more tools than ever before for staying on track with health and fitness goals. It really is where you choose to focus and your perspective.
I am confessing to you, that I have again stumbled in my way, but I am getting up and moving forward, for you and for me. Every day think carefully about the choices you make. Ask yourself, “Is this taking me closer to my goals or further away”?
If you have stumbled, you are not alone, I encourage you to pick yourself up and look ahead to the good choices you are getting ready to make! Please leave a comment below with one encouraging word, idea, or recipe to help us all stay on track. We need each other, friends!
To Your Health,