Psalm 73:26 says “My flesh and my heart faileth: but God is the strength of my heart, and my portion forever.”

 Isn’t that so very true?  When all else fails, God doesn’t.  He doesn’t come and go; He is always there.  He was, He is and He always will be! 

There are so many challenges in this earthly life of ours.  We are tested and face trials daily but the real test comes in how we react to them.  I count myself as very fortunate to have some examples of deep and true faith.  Examples of trials being turned to testimonies.

Do you sometimes feel God has walked away from you?  He doesn’t walk away, but sometimes, we forget to listen.  Sometimes, we are so busy trying to come up with an answer on our own that we ignore that He is right there waiting with an answer!  Ask Him!

Pray Unceasingly!!

In His light,

Lois

God Lasts

The Daniel Plan

Why would you ever complain, O Jacob…saying, “God has lost track of me. He doesn’t care what happens to me”? . . . God doesn’t come and go. God lasts. He’s Creator of all you can see or imagine. He doesn’t get tired out, doesn’t pause to catch his breath. And he knows everything, inside and out. —Isaiah 40:27-28 MSG

Sometimes in the challenges of life, do you ever feel like God has lost track of you? We may feel lost, but he doesn’t come and go. He lasts.

He rides through the ups and the downs with us. We may get tired, but he never does.

When we’re weary, we can lean on him, because he never loses patience with us. No matter how many down days we have, God is always ready to start fresh.

He also knows everything, inside and out. If you aren’t sure what to aim at, ask him to show you. When it comes to your health, you can ask him what he desires for you, what are your next steps, and he’ll be right there with an answer. He desires to use your life; his vision goes beyond the limitations of what you can see.

Food for Thought: God cares intimately about all that happens to you, and he has a unique vision of who you can become.

Last week was the final week for the Essential Fitness.  Time is marching on and our next Essential will be Focus.  I wish you could have all been with us.  These focused essentials are so much more in-depth and informative!

This week’s article is long, so I will keep my commentary short.  Dr. Hyman, once again, is stressing ALL the aspects of wellness, not just food.  Once again, I want to stress The Daniel Plan is NOT a diet.  It is a wellness lifestyle.  Diets do not work, lifestyle changes do.  It is only when you merge all the healthy aspects, that real change occurs.

Here’s to a healthier you!

Pray Unceasingly!!

In His light,

Lois

7 Ways to Take Charge of Your Health

Dr. Mark Hyman

Wellness is more than just eating right and exercising; it’s also much more than just feeling “okay.”

Feeling well means feeling whole, balanced, vibrant, and alive. And there are many moving pieces that we can tap into to feel empowered in our own wellness journey. The key focus areas that I always recommend my patients pay attention to are community, emotional health, relationships, nutrition, movement, purpose, and mindset. Within these areas, we can have a dramatic influence on our immediate and future health.

There is so much you can do to help yourself to prevent, treat, and heal dis-ease no matter what situation you’re in. You have the power to change your health and these areas are where it all begins.

Community 
I often see patients who feel they are doing everything right. They are eating nutrient-dense foods, getting adequate sleep, going to the gym…but they just don’t feel good. When I ask about their community and social connections they’re often surprised. But when we dig in and get to the real truth—loneliness, social isolation, and a lack of feeling that they belong—it becomes painfully clear that this is the missing link. And science shows us that a sense of community is correlated to longer, healthier, and happier lives. Volunteering, joining a class, and prioritizing time with loved ones are all ways to strengthen your social bonds and support your health in the process. Get involved in things you care about and your community connections will naturally fall into place.

Emotional Health 
Our emotional health impacts our physical health, there is no way around it. I’ve overcome some of my own emotional barriers in the past; traumas and toxic beliefs are scary to unpack but when you do you give yourself freedom and the opportunity for dynamic growth. Work with a coach, speak up for yourself, let your feelings out. Deciding to focus on your emotional health as much as your physical health will have big payoffs for your wellness and happiness throughout life.

Relationships 
Just as community is essential to our wellbeing, so are our individual relationships. Do the people in your life lift you up, inspire you, give you joy? Or do they pull you down, cause stress, and create conflict? The relationships we experience have a cumulative effect, impacting both short- and long-term health. Recognizing and releasing a toxic relationship can be as powerful for our health as eliminating an environmental toxin. Spend time and energy supporting the relationships you do have and don’t be afraid to cultivate a new friendship with someone you’re interested in getting to know better, chances are they could use a new friend too.

Nutrition 
I’m always talking about the power of food, and for good reason! What we fuel our body with affects everything—energy levels, weight, immune system, hormones, all of it. And though the nutritional landscape can get confusing with all of the diet wars (Vegan? Keto? Low-carb?) there is one major thing that all experts agree on: eat plenty of colorful vegetables. Think about eating the rainbow each and every day and you’ll be on the right path. Then, incorporate clean high-quality protein sources that suit your morals, like grass-fed beef or organic gluten-free tempeh, along with plenty of healthy fats like avocados, walnuts, olive oil, and coconut. A few simple dietary tweaks can make a world of difference in how you feel.

Movement 
Exercise is called a polypill because it does so much to benefit the entire body. Cardiovascular health, mood, metabolism, bone strength, the list goes on and on. But you don’t have to go to the gym to move your body. Find an activity you like, something that is fun, and make it part of your wellness routine. Even a walk outside can work wonders. I love to get together with a friend and play tennis or go to a yoga class; not only do we both feel good getting the physical activity we also support and encourage each other to make it a regular habit.

Purpose 
Research shows having a sense of purpose actually relates to living a longer, happier life. When we feel we are sharing our unique gifts with others we feel useful, appreciated, validated, and meaningful. Think about what you feel you are best at, what you enjoy the most, and how you can put those things together to participate in a cause that matters to you.

Mindset 
Our mindset is what brings it all together. We have to get in the right headspace to help ourselves stay healthy and reach our goals. Your mindset is your collection of attitudes—how you respond to challenges, express gratitude, manage your time, and take care of yourself are just some of the parts of your life that you can assess to get a better understanding of your mindset. Studies show that those with a “stress-is-enhancing” mindset, as opposed to a “stress-is-debilitating” mindset, had fewer psychological stress responses like anxiety, depression, and anger. So take some time to shift your perspective into a more positive light and your entire body will reap the benefits.

You can nourish yourself and cultivate lasting wellness using these key principles. I’ve personally experienced the powerful shifts that are possible using a holistic, functional approach that supports the body, mind, and spirit; take your first step today.

Happy Monday!

And it is a happy Monday!  If you are reading this, you woke up this morning.  You probably had, or will have, some breakfast and maybe a cup of coffee or tea.  You will prepare to go about your day, whether it is at work, at home or at play. 

Many do not have those privileges today.  Maybe they are sick, heartbroken with a loss or maybe they didn’t wake up at all.  That is real life.  The real key is in how you are going to handle it. 

You may need to grieve, and that’s ok.  You may need to heal, and if so, take the time to do it completely.  Just remember that you are a child of God.  He knitted you in the womb and knows every hair on your head.  He wants a full and abundant life for you.  Open your heart and your mind and let Him in.

Pray Unceasingly!!

In His light,

Lois

Real Life

The Daniel Plan

Jesus said, “… I came so that they can have real and eternal life, more and better life than they ever dreamed of.” —John 10:10 MSG

Jesus wants you to experience the fullness of life. Your relationship with him enables you to pack meaning and purpose into each and every moment. Jesus says this abundant life in him will be better than all your dreams rolled into one.

In this godly life, every part of you is interconnected: your spiritual health is connected to your physical health, and they are both connected to your mental and emotional health. A problem in one area will affect all the others. A new pattern in one area will spread renewal to the other areas.

If you bring all of yourself to God, he will help you change patterns that may have been stuck in—patterns with food, fitness, or negative thinking, to name a few. Real life in Christ means having the power of his Spirit actively working in you, building full, real life in him.

Food for Thought: God wants to fill every part of you with real life: physical, mental, emotional, and spiritual wholeness.

Happy Monday!

Have you ever reached a point in your life when you just say “I’m done, I quit!”  I know I have.  Sometimes, life is just too much of everything.  No matter where you turn, you are met head on with something else and you feel like you don’t want to turn again. 

Burnout is a real thing.  Let me say that again – burnout is a real thing!  When you want to crawl into bed and just stay there, or crawl into a hole and hope no one finds you, there’s a good chance you have been there.

“Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress.  It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands.”   If nothing changes, you may lose interest and any motivation that inspired you to take on a certain role in the first place.  It steals your energy, your hope and your joy.  Eventually, it can affect every aspect of your home life, work life and social life.  When all of this takes place, you can pretty well bet that it will affect your health too, until finally, there is nothing left.  You have a sense of being all dried up…

So, what do you do then??  If you try to push on through and continue as you have been, you are likely to cause more damage, both physically and emotionally.  You may need to change your direction in order to feel healthy again.  If you see the signs of burnout, you may need to look for support in managing the stress you are dealing with.  Your physical and emotional health need to be revived.

Some of the things you can do include *Social contact.  Talk to someone who will listen and care. *Limit your contact with negative people.  When you are around constant negativity, you begin to feel negative. *Connect with a group of likeminded people.  A support group, religious or social group where you can talk about how to deal with stress.  *Take some time for yourself.  Just sit and read a book, take a nap, or whatever relaxes you!  *Spend some time with God.  This is definitely a last, but not least.  It is the single most important thing you can do.  If we are to accomplish anything, we need God’s strength to help us.  “I can do all things through Christ who strengthens me.”

Pray Unceasingly!!

In His light,

Lois

Beating Burnout

The Daniel Plan

“I have had enough, Lord,” [Elijah] said. “Take my life; I am no better than my ancestors.” —1 Kings 19:4

The prophet Elijah was one of the greatest prophets of all time. But at one point in his long labor of resisting Israel’s evil queen, he got burned out. He told the Lord, “I quit.”

The Lord knew what he needed. First, Elijah needed rest. The Lord gave him time to sleep, and then an angel woke him to offer some food, for he needed to eat, and water, for he needed to drink. Often the solution to burnout is as simple as that: rest, nourishment, and hydration.

Elijah needed more. He needed some alone time with God. He traveled forty days and nights to get there. He had to get far away from the place where he labored to a place where he could be still and at peace. And God met him there, in that alone place. They had a bluntly honest talk. God renewed Elijah’s soul. Then he honored God and went back to work filled up.

What do you need? Rest? Food? Water? Time with God? He is ready to meet you in whatever place you find yourself today.

Happy Monday!

We are about to finish up the awesome four week session on the Food Essential.  It has been a very informative journey with loads of new information!  I hope each member of our group has gone away with a better perspective and feels more motivated than ever. 

One thing that I have to be particularly aware of is the distracted eating.  If I am rushed or in the middle of something, I have a bad habit of eating on the run.  That leaves no room for actually enjoying your food, much less keeping track of what and how much you are eating!

On the flip side, if you plate your meal that has been planned out, then sit and enjoy eating it, you are much less likely to overeat or eat the junk that seems to travel in your hand so well.

I am not a fan of “diets.”  It is rare that they are a lifetime plan and usually leave you feeling derived and guilty for feeling deprived!  Instead, look to a healthy, fulfilling lifestyle change.

 Enjoy all the rainbow colors of vegetables, both raw and cooked.  Just watch what you put on the cooked ones.

 Add in good, healthy protein, which will provide energy and satisfaction.  This can be in the form of fish, chicken, the healthiest lean beef, and even pork, that you can afford.  Don’t forget meatless proteins like beans and tofu.

 Healthy fats are critical in a good eating plan!  I am talking about avocados, olives, unsweetened coconut, olive, avocado and coconut oil.

Whole grains can add variety, texture and satisfaction to any meal.

Fruit is not only pretty to look at, but delicious and healthy too.  Take note that certain fruits are higher in sugar and calories. (  Ex.: grapes, pineapple, certain melons and bananas ☹)  They should be eaten in moderation.

Lastly, many people, me included, are very sensitive to certain foods.  They increase inflammation, cause headaches and allergic reactions.  One reaction can be that it keeps you from losing weight!  A 30 day elimination diet might prove to be very informative.

With all these things considered, it is possible to eat a delicious, satisfying and nutritious variety of foods.  Foods that please you and improve you!  Bon appetit!

Pray Unceasingly!!

In His light,

Lois

7 Ways to Eat More Mindfully

Heidi Wachter – Source:  Experience Life

Strategies for learning how to eat with awareness. 

Each of us makes more than 200 daily decisions about eating — most of them unconsciously, according to behavior scientist Brian Wansink, PhD, director of the Cornell Food and Brand Lab and author of Mindless Eating and Slim By Design. Clueing in to these decisions can help make them work for you rather than against you. Increase your mindfulness factor with these strategies:

1. Snack wisely before shopping. 
Grab an apple or some veggies before grocery shopping. Wansink found that healthy noshing primes you to buy healthy:

Study participants bought 25 percent more fruits and vegetables than those who didn’t eat such a snack beforehand.

2. Don’t supersize it. 
Keep smaller dishes — like appetizer plates and juice glasses — front and center in your cupboard. Researchers discovered that diners at a Chinese buffet piled 52 percent more food onto large plates and ate 45 percent more than those who used smaller ones.

3. Make healthy food visible. 
Wansink’s research found that people who wrapped healthy leftovers in plastic wrap were more likely to see them and eat them than those who used foil. On the flip side, people ate 2.2 more pieces of candy a day out of a clear bowl than an opaque one.

4. Keep a clean kitchen. 
In a Cornell study, people ate 44 percent more snacks in a cluttered kitchen than they did in a clean one. “If your environment is out of control, you may feel that you don’t need to be in control of your eating either,” says Wansink.

5. Put food away. 
Researchers discovered that women who kept a box of cereal on the counter weighed 20 pounds more, on average, than those who put it in the cupboard. Keeping food out of immediate sight and reach helps reduce temptation triggers.

6. Plate it up. 
Even if you just want a snack, put it on a plate: Plating food increases your awareness of portion size. “Dishing out a ration makes you see exactly how much you are eating,” Wansink explains.

7. Minimize distraction. 
People who dine while watching TV, reading, or working have a harder time keeping track of what they consume — and routinely eat more.

Distracted eating is a problem for two reasons: “First, you don’t pay attention to whether you’ve had 14 or 40 potato chips,” Wansink says. “Secondly, you often won’t stop eating until the end of the show, regardless of whether you’re full or not.”

Such eating patterns become mutually reinforcing, meaning it becomes hard to watch TV without eating, he explains.

Heidi Wachter is the staff writer at Experience Life.