Category Archives: struggles

Don’t quit! Take one step to health!

Wow Baby it’s cold outside! It’s so easy for me to stay inside on cold days and eat comfort foods.

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Or curl up with a good book and a high calorie sweet drink. If I’m not careful it’s easy for me to gain weight and get lazy.

Can you relate?

This healthy life style takes lots of little steps. Some days we stray off the health and well-being path.

You know those days… the days when there are more unhealthy choices.

We choose cookies instead of fruit. We choose to watch T.V. instead of walking.

But let’s not let those days discourage us; they are part of the learning process!

It’s real life!

It’s not a reason to quit.

We’ve all watched a baby learn to walk. He takes a wobbly step or two and falls down.

He rights himself, gets his balance and takes another couple of wobbly steps.

We know that for him to learn to walk he will have numerous falls.

We would never say, “ oh he’s falling too much. He’ll never be a walker”.

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Yet, when we have a ‘fall’ with our healthy lifestyle our inner critic says, “you failed again. You’ll never get it right. Just quit…. again.”

Don’t give into feelings of defeat!

Silence the inner critic – the perfectionist that tells you that if you can’t do it perfectly, just quit!

Keep fighting the battle!

That ‘stinkin thinkin’ has got to go!

Your inner critic is a nasty

Just like the baby we must keep taking the next step forward.

You are making a difference in your health

with every little fall you take and every step you make!

So if you’ve had a little fall, it’s ok.

That’s real life.

I’m struggling this January too!

I know from experience that I have to make sure I have healthy snacks available.

I also need to walk inside on these really cold days.

Don and I will walk in the Mall today after work.

You can do it, my friend!

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: When poor choices take you off the path of health and well-being don’t use it as an excuse to quit. Pick yourself up and take one little step forward. Make the next snack or meal a nutrient rich one. Or like me find a warm place to walk.

 

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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!  

Pre-holiday stress?

Is stress part of your life?  We think it’s normal to have some daily stress.

Add in the Christmas season and the lists of all the tasks to be done and it’s the perfect recipe for more stress.

For the next 6 weeks I am going to share how I am coping with stress!

A chat with my family doctor revealed that my body is demonstrating some of my recent stress.

I am going to reduce my stress!

I thought it would be a great blog series.  I’ll share what I learn with you!

How  we care for our bodies, minds and spirits really

impacts how we deal with stess.

Here are some of  the topics: foods that combat stress, vitamins, breathing exercises, self care, wise boundaries, healthy self talk, spiritual well-being, and ways to minimize stress during the Christmas season.

I am starting this week with a good list of things I am thankful for!

When I focus on thankfulness I see the good that is always there!

 

Today’s little step:  Take a few minutes and write out 10 things you are thankful for. That’s one quick way to reduce your stress!  See the good that is always there!

Technology love or hate?

I had a fun blog post ready.

It’s a recipe for Nacho apples.

With good pictures!

But my new phone and my computer are not communicating!

Sometimes I love technology and sometimes I hate it!

You guess which this time is, teehee.

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I tried all sorts of things that my limited skills allow.

Needless to say they didn’t work!

So I will get the help I need and post it next week.

It’s just not worth the stress!

Today’s little step:  Enjoy each new day.  It’s a wonderful gift!  Let go of the stress!

Time-perspective, priorities, people!

Is life overwhelming? Feeling like life is hard?

I’m still adjusting to the new normal with the recent loss of a well-loved friend.

My friend’s health deteriorated quickly and within 21 days she passed.

This kind of shocking loss puts life into perspective.

Priorities change.

Irritations lose their power.

Stuff loses its appeal.

Careers lose their supremacy.

Tasks and to-do lists can wait.

 

What really matters in life? PEOPLE and GOD!

My friend Gwen always had time to talk to people.

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She was never in too much of a hurry. I want to be more like Gwen.

I HAVE the time to stop and chat with an acquaintance.

For coffee shop visits with good friends.

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Telephone calls and long texts are WORTH the time.

There IS time for interruptions. Interruptions involve people.

When my kids were small I had a good quote on the fridge.

“The interruptions are the job”!

There IS time for long conversations, even late at night.

Time to share a joke or a good memory.

Time to write a note of encouragement.

Time, one of our most valued commodities, needs to be spent on – PEOPLE!

With this recent loss came fear.

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Fear that I too may lose those I love most.

With God’s help I am not letting fear be immobilizing.

Instead it is a fear that moves me to action!

Oh, the people I love are so precious!

This fear moves me to the action of loving my people well.

Hugs and kisses are given and received everyday.

The value of dinner preparation and the time spent around the table laughing and talking is priceless!

Acts of service done in love speak volumes.

Kind and loving words reach deep into hearts.

Memories are made and cherished everyday.

Texting keeps me in regular contact with family and friends.

Time spent with people is worth every second.

I don’t want time to dim the intensity of these feelings!

I want to live a life of no regrets! I want to love people well!

I want to live each day as a precious gift from God.

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I want to make today count!

I want to honor my Great God with good choices.

I want to spend time reading the Bible and praying.

Learning how to live life like Jesus did.

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When doubts come about the premature passing of my friend, I remember the verses that I feel were written just for me.

I have them as the wallpaper on my phone so I see them throughout my day.

“Hold fast to the hope you profess for He who promised is faithful. Fix your thoughts on Jesus.” Hebrews 10:23, 3:2.

I know Jesus has proven Himself trustworthy so many times in my life.

When I think about Jesus and His perfect plans,

based on His love,

that gets my thinking back on the right track.

TODAY’S little STEP: Make today count! Take the time to love your people well. Honor God! Life is a precious gift!

If you would like to know about my good God, please send me a message. I would be happy to tell you how you can be part of God’s family.

Or click on this link http://evangelismexplosion.org/resources/steps-to-life/and read about the steps to developing a personal relationship with Jesus and spending forever in Heaven!

 

I blew it! I veered off the path of health and well-being!

 

It’s time for this blogger to ‘fess up! Over this last week I didn’t eat well at all!

It was a hard week emotionally. I said my final goodbye to my best friend. I attended the visitation, funeral and graveside service.

Then I had the stress of packing and preparing for a big trip that had been planned and arranged a year ago.

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Food wasn’t interesting. Well healthy food wasn’t interesting.

I wanted chocolate and creamed sweetened coffee.

Now there isn’t anything wrong with an occasional treat.

But I had them for lunch and snacks for more than a couple of days.

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They soothed my emotions and tasted so good. I had a nice burst of energy for about an hour or two.

Then came the crash. Low energy and a drop in my mood too.

I circled through that cycle of ups and downs for a few days.

It wasn’t good.

My sleep was off.

My productivity was low.

My mood was just really low.

I didn’t handle stress well and tears came easily.

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What about you?

Has something in your life derailed your healthy lifestyle?

Life happens! Maybe this CanadianThanksgiving weekend you overate?

Maybe all your favorite treats were available?

Maybe you felt obligated to eat that pie that sweet Aunt Bertha baked just for you?

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We all have life events, big ones or little ones, that can take us off the path of health and well-being.

Don’t let it be an excuse to keep overeating or to abandon your healthy lifestyle!

Don’t beat yourself up either!

It’s so easy to just continue down that different path.

I came to my senses. I have to practice what I preach!

Accountability to you helps!

I didn’t beat myself up and I didn’t use my sadness as an excuse to keep overeating.

I took a little step to health.

I took just one little step, just one little change.

My next meal, lunch was nutrient rich.

I went back to my veggies and hummus with some cheese for my lunch.

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My energy stayed level and so did my mood.

It was so much better!

My body could function and cope with stress when I fed it the nutrient food it needed.

Some days it’s hard to do the right thing.

Taking care of our bodies by feeding them nutrient rich food is the right thing to do.

When we do we reap the blessing!

The blessing of a body, mind and spirit that can cope with the ups and downs of life.

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: When life events take you off the path of health and well-being don’t use it as an excuse. Take one little step to health. Make the next snack or meal a nutrient rich one or go for that 15-minute walk.

If you would like to know about my good God, please send me a message. I would be happy to tell you how you can be part of God’s family.

Or click on this link http://evangelismexplosion.org/resources/steps-to-life/and read about the steps to developing a personal relationship with Jesus and spending forever in Heaven.

 

 

 

 

 

How do we cope when God says, “no”?

What do we do when God says no?

How do we cope?

Maybe you didn’t get the job, or the pregnancy test was negative again. Perhaps the house deal fell through or the doctor’s report was not good? We all have hard times when God’s answer is no.

God said no to my prayers.

My friend Gwen did not recover.

But God did take away her pain, her suffering and her fear when He took her to Heaven.

God said no because He had a better plan for Gwen.

But how do I cope? This is sad and hard to understand. I thought of the responses I have seen in myself and other people.

I could cope like an Angry Two Year Old.

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Have a tantrum, scream and yell at God. I could pout and say, “if God isn’t going to answer my prayers my way, I won’t pray to Him anymore”.

I could cope like Eeyore from Winnie the Pooh.

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free disneyclips

I could say, “Well nothing good ever happens to me anyway. Why am I not surprised? I don’t think God loves me like He does everybody else”.

I could cope like a Martyr.

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I could say, “This is God’s will. I will accept it. I probably will never feel any joy again. My lot in life is hard, and that’s the way it’s going to be”.

I could cope like a Student.

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I could say, “ This is hard. It doesn’t make any sense. I want to trust You God because You tell me to. Please help me trust!” I can learn from others. I can learn from God.

I could cope like a Wise woman.

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I could say, “ I know I can trust You God because I know You. You have proven Yourself to me many times. I will trust You”.

I’ve had most of those first three responses at some time in my life, especially when God said no.

Most of them are not helpful and are not based in truth. Can you relate?

Take a minute to see if you cope with one of those styles.

How do I cope?

Some days I’m the Angry two year old. I rant and cry because I didn’t get my way. But God can handle my anger.

Or I have a tendency to be the Martyr. It’s easy for me to let my circumstances steal all my joy. Not good! I want to learn how to respond better.

I think I respond most like a Student.

I want to trust God when He says no. Because He is my Heavenly Father and He knows what is best.

I want to learn from God and other people. I want joy and peace. As a student I need to go to the Bible and to good teachers.

I want to someday cope like the Wise Woman.

A wise woman who deals with hard things and praises God. A woman who has stories of times when she trusted God and she saw His hand at work.

A woman who can come along side hurting people and share God’s love.

Be encouraged my friend that God is at work in each of our lives.

When God says no to our prayers and life is hard He is still a good God that we can trust.

He is a good God who loves us.

Please pray for me as I say my final goodbye to Gwen tomorrow.

I want to share God’s love and hope with others.

I am memorizing and claiming my new verses.

“Hold fast to the hope you profess for He who promised is faithful” Hebrews 10:23. “Fix your thoughts on Jesus” Hebrews 3:2

Today’s little step: Cope like a Student. Learn from God and other people. Go to the Bible and good teachers for help.

If you would like to know about my good God, please send me a message. It would be happy to tell you how you can be part of God’s family.

Or click on this link http://evangelismexplosion.org/resources/steps-to-life/and read about the steps to developing a personal relationship with Jesus and spending forever in Heaven.