Category Archives: progress

A nutritionst shares – 2 tips for dealing with stress!

Ever wish you could ask a licensed nutritionist some questions free of charge?  Well your wish has come true today!

Charity Elliott my wonderful daughter in law is doing a guest post for us today!  I asked her 2 questions. 

#1.  Which vitamins help our bodies cope with stress?  

#2.  What should we eat to help us cope with stress?

Charity says….”A huge factor to consider when talking about stress, is our perception of stress and how it relates to our mental health.

For some people, spilling their coffee in the morning is a huge source of stress.  For others, they mentally don’t perceive stress unless they are in crisis.

While our perception of stress can be a product of our upbringing, it can also be linked to our mental health and ability to cope with the curve balls life throws us.

For years I was very sick, during those years the smallest things could cause me to feel anxious and stressed out.

Now that I have regained my health, I have a much better grasp on my mental health and am better able to handle the stressors that come into my life.

A huge part of regaining my health was learning what foods and vitamins I needed for optimal mental health.

Regular blood work is an important part of managing your health, you should request blood work at least once a year from your doctor if it hasn’t already been recommended. They should check all your nutrient levels and help you set up a plan for reaching optimal levels.

Before starting a new vitamin/mineral you should consult your doctor or Naturopath. Here are a few of the vitamins/minerals that are important to your mental health.

Vitamin D

Up here in the North we see very little sunlight. From October to April we can go weeks, even months, with cloudy grey days.

Our body needs sunlight to synthesise vitamin D, without it we need to supplement.  

Recommended dose is 1000 IU every day, but your doctor may recommend a higher dose depending on testing. Vitamin D serves many functions that can help decrease anxiety and depression.

Magnesium

Recently, magnesium has been making headlines in the news as a possible supplement for treating depression. Magnesium is needed in hundreds of biochemical reactions in the body.

It supports your immune system and your heart health. It also helps regulate bloodsugar and aid in the production of protein and energy. Your magnesium levels can easily be tested with blood work.

B Vitamins

B vitamins are crucial to a healthy body! They have a direct impact on your energy levels, brain function, and cell metabolism. The B vitamins help prevent infections and helps support cell health and the development of red bloodcells.

Being deficient in certain B vitamins can be life threatening, low B12 is also known as pernicious anemia and can have life altering side effects if not caught early enough.

Eat Your  Vitamins

Even more important than supplementing, is eating a variety of whole foods that provide your body with the vitamins and minerals it needs.

I recommend at least 50% of your diet be made up of vegetables and fruit.

Vegetables are some of the most nutrient dense foods on earth.  Most people aren’t eating near enough of them.

You also want to make sure that you are intaking enough protein and fat in your daily diet.

Including eggs, red meat, fish, chicken, nuts, seeds and avocado oil are all ways to increase your protein and fat stores. Your brain is made up of mostly fat, hence, it is so important to include it in your diet.”

O.K. friends now we know which vitamin supplements to talk to our doctors about.

Adding more protein and fat may be a bit of a surprise.  I was part of the low fat diet for years and I was always hungry.  Since I have added healthy fat into my daily choices I am satisfied and I feel full for much longer.   The same goes for protein.  When I eat a handful of mixed nuts as a snack I have the energy I need until my next meal.

Charity has a heart for everyone who struggles with health and well-being.   Charity has a cool website to checkout.  She features regular blog posts and recipes.  She also offers individual nutrition services.

 Charity Elliott Nutrition

But she is taking the month of December off as she is expecting her first baby.  Which also happens to be our first Grandbaby!

Today’s little step: Check with your doctor about vitamin supplements.  Eat more veggies, protein and healthy fats!  

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Thanks for the birthday gifts!

Little steps to health is three years old this month!

We just have to stop and celebrate together!

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Sorry, there is no cake and ice cream.

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But there have been gifts that I want to be thankful for!

First, I want to thank you for the gift of your time.

Thanks for opening this email or clicking on the link to my blog.

I know time is one of your most valuable commodities.

I appreciate you spending some of it with me.

Thank you for the gift of your feedback. I love hearing that something I wrote really encouraged you.

Thank you for the gift of sharing my posts with your friends.

That really helps my blog get more readers.

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Thank you for the gift of your prayers for my family and I.

I have shared some of our life struggles and your prayers were felt.

Thank you to fellow bloggers for the gift of shared links to my blog.

I want to thank my husband Don for the gift of supportive editing. His attention to detail is very appreciated.

Thanks to my best friend Gwen for the gift of accountability. She helps me set and keep deadlines.

I need to thank our Great God for the gift of encouragement that He has given to me to share.

He provides the direction for this blog and the words of wisdom.

Looking back I can now say that I am thankful for the gift of learning and stretching during the last three years.

The discipline of planning and writing every week has been just plain hard work.

But just as I am always telling you, little steps do make a difference! I keep learning about technology one little step at a time!

I am thankful for the gift of technology, which allows these words to reach across continents and touch your lives.

I am old enough to have watched the changes in technology and I realize that we live in a remarkable world.

Thanks again for the gift of your support for this blog.

It is my hope and prayer that you will always leave encouraged.  Because little steps do make a difference.

Every journey starts with one little step.

TODAY’S little STEP: Know that you are appreciated. Thank you for the wonderful gifts you have given to me!

Keep taking little steps to health. Every little step makes a difference!

 

 

September routines – make a great start for the New Year !

Happy New Year! I know it’s not January. But September is a time of new beginnings.

I guess it’s because school starts and lots of programs start in my Church and community. It’s the time of year that I make decisions about the upcoming year.

I have also learned that the routines that I start in the first few weeks of September are the ones that stick, the good and the bad.

So setting those new routines requires careful thought, as they will quickly become habits.

This vacation I spent a lot of long slow mornings at the cottage. I sat by the lake and drank tea and read and drank tea and read. You get the picture?

 

But I know that September’s morning routines will need to be different. I need to be disciplined and organized.

I want to intentionally make some new routines this September/New Year, which will become good habits.

Decisions

I know I need to do some strength training. I’m over 50 and I want to keep toned. I have a nice little routine that takes about 15 minutes.

But I don’t do it regularly.

I am going to tie the strength training with another part of my routine – breakfast.

Before breakfast or right after will make sure it gets done! It will mean I need to get up a little earlier.

What about you? Maybe you need to link a new activity with something you already do?

My other new routine is to make my husband’s lunch right after dinner. I know he sounds spoiled but one of his love languages is ‘acts of service’. When I make his lunch he feels loved!

But when I’m making that lunch I have a few too many samples, especially if it’s later in the evening. So I will make the lunch right after dinner. I won’t be tempted to eat and I can be out of the kitchen for the rest of the evening.

My friend shuts the light off to signal that the kitchen is closed. I like that idea.

So what about you? What are your new routines going to be this year?

Be careful and intentional when starting those new routines.

Little choices soon become habits.

All these little steps really do make a difference, don’t get tired of doing what you know is right.

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Remember our core Bible verse, “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation.

TODAY’S little STEP: Pick one September step for a new routine this fall. Every little step makes a difference!

If this has been helpful please share it with your friends.

 

 

Favourite quotes and pictures!

Here are some of your favorite quotes and pictures from this last year.  Save them to a Pinterest board.

Or you can make them the background for your phone or computer.

Pick your favourites and put them where you will see them!

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drink water

Drink water it’s your body’s bff

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This next one is my one of my favourite quotes and

I am the author!

holiday healthy self-talk

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motivation

I just had to raise my arms in praise to our Great God!

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This quote sums up how I have made lifestyle changes!

healthy habits

This next quote applies to friends that want to lose weight for a special event.

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Let’s put this next quote near the bathroom scale!

A number does not define my self worth

Repeat this next statement often!

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TODAY’S little STEP:  Pick your favourite quotes and put them where you will see them!  Remember every little step makes a difference!

 

Embrace Imperfect Progress and Have Hope!

“I’ve failed so many times before that I can’t try again. If I haven’t made any progress by this age then I’m hopeless. If I can’t do it perfectly then I’m not even going to try”.

Can you relate to these statements?

 

Oh friend, please know there is always hope.

There’s hope because God loves you and His help is available.

There’s hope because just one little change makes a difference.

There’s hope because you are never too old to make changes.

There’s hope because you don’t have to do things perfectly!

We need to embrace the concept of “imperfect progress”.

 

Imperfect Progress

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“There’s this beautiful thing called imperfect progress, slow steps of progress wrapped up in grace” Lysa TerKeurst

Imperfect progress means there will be days when the stress gets to us and we eat junk food to help us cope. Or days when we can’t even find 10 minutes to exercise.

Set backs are O.K.

But we won’t let that slip-up be the reason to quit and give up.

Imperfect progress means there will be some days when can choose fruit for dessert. Days when we take a long walk with a friend.

On those days – notice the progress!

We have hope when we embrace the concept of imperfect progress!

Remember our core verse: “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation

TODAY’S little STEP: Claim imperfect progress as your motto! Every little step makes a difference!

Every mountain is climbed one little step at a time!