Are You Whole Body Healthy?

If we are conscious about our health, then we probably have lots of knowledge about healthy things: what to eat, exercise, stress, sleep, etc.

What we do with that knowledge is what matters.

God says,


1 Corinthians 6:19-20

Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.


 

When we think about being healthy we need to consider all three parts of the body.

First, let’s consider the physical body. There are many components here. Our weight, how toned our muscles are, our skin, how we feel inside our own skin, our internal organs and how they are functioning, our elimination system, how our immune system works, hormones and how they affect physical responses…

We could go on and on about the physical parts of our body as it relates to health. So, I’ll ask you- On a scale of 1-10 how healthy is your physical body?

Most likely, we all have room for improvement (I know I do!). So, what is ONE thing that you can do to move the needle 1% forward in your physical health?

Next, let’s look at our mental health. This component may be even more important than the physical body. What we think about ourselves, others, and the world can greatly impact how we act, react, and how our physical body functions.

If our minds have negative or toxic thoughts flowing through or stored up to replay at a moments notice then our mental health is affecting every aspect of our daily lives- whether you realize it or not. It also affects how your digestion functions as well as how your endocrine system works (your hormones). If you feel out of whack then most likely it’s time to check on what is going through your mind.

So, I’ll ask you again to rate yourself- on a scale of 1-10 how healthy is your mind? What is one thing you can let go of today in your mind or thoughts to help move you forward towards a healthier you?


2 Corinthians 10:5

We take captive every thought to make it obedient to Christ.


Finally, let’s look at our spiritual health. Research shows that people who have spiritual belief in God have more fulfillment in life and are happier. When our spiritual health is doing well we usually feel better about ourselves, our lives, and have a more positive outlook on what is happening in our lives and around us (even if it’s hard stuff going on).

Spiritual health means how much we realize we need Jesus and the extent to which we believe Him and believe in Him. Check in with your relationship with Jesus. How are you communicating with Him? Does He communicate back? Are you investing time and resources to further your relationship and knowledge of Him? If yes, keep going! If no, are you seeking Him with all your heart?


Jeremiah 29:13

You will seek me and find me when you seek me with all your heart.


This may be the most important part of our health altogether. So, one more time I’ll ask- On a scale of 1-10 how is your spiritual health? What is one thing you could do to up-level your relationship with Jesus?

Which part of your body- physical, mental, or spiritual- needs the most work? What will you do to set yourself up for success in creating your body to be a healthier temple for Christ to dwell?

Our life is as fleeting as the flap of a butterfly’s wings. How can we make the most of it?

Need tips or guidance? Just ask!

10 Tips for Healthy Eating Without Rules

Psalm 73:4

“They have no struggles; their bodies are healthy and strong.”

Doesn’t healthy eating seem so complicated these days?!?!

There’s this diet and that one! There’s this rule that contradicts that rule. And who wants to eat tree bark anyways?!?!

Well, I’m here to tell you that healthy eating doesn’t have to be so complicated. There doesn’t have to be so many rules. Also, what is healthy for one person may not be healthy for you! Diets were created for one particular person in mind. You may have some similarities with that person, but you are most likely NOT that person.

Side Note: If you are on a particular diet for healing or overcoming dis-ease in the body that is a whole other ball game. I was on the very strict GAPS diet for two years to allow my body to heal. And there is certainly a time and place for particular diets. If you are not trying to heal and don’t have food allergies or sensitivities then there is no reason to deprive yourself 100% of the time.

I want to encourage you to start where you are. Take into consideration the following tips and take it one day at a time. And know that 75% of healthy eating is HOW you eat, not WHAT you eat.

  1. Choose as many fruits and veggies as possible. In fact, try to make over half your plate vegetables – fruit if desired.
  2. Eat until you are about 70% full.
  3. Eat before you’re so hungry you could eat a horse.
  4. Take 10 deep breaths before eating. This turns on your digestive system and turns off your stress response.
  5. Chew your food. Yeah, like 30 times each bite.
  6. Focus on eating while you’re eating. Try not to eat in the car or while you’re watching tv.
  7. Choose foods that make you feel good and give you long-sustained energy.
  8. Plan what you will eat and be prepared.
  9. 80/20 Idea: 80% of the time eat as healthy as you can. 20% of the time eat whatever you want. (Including chocolate cake! Whoop!)
  10. Be grateful. Gratitude changes more things than we realize – and for the good!

Do you have questions about these tips? Or need more info? Send me an email and I’d be happy to explain or guide more!

How Effectively Do You Use Time?

Our health is directly related to how we deal with stress. And time is one of those stresses that affects all of us. How effectively do you use your time? I know I am not always the best manager of my time.

So, I’ve been reading this book called The Deborah Anointing, by Michelle McClain-Walters (she also wrote The Anna Anointing and The Esther Anointing). In it she says,

“The quality of your life is determined by how effectively you use time.”

Notice she says, “time,” not “your time,” Hmmmm….

We feel most stressed when our calendars are so full and we feel like we have to get it all done NOW! So, how can we practically understand time and manage it better?

Ecclesiastes 3:1

There is a time for everything, and a season for every activity under the heavens.

Michelle goes on to describe four spiritual seasons of time in our lives. We experience:

Spiritual winter – a time of death to self

Spiritual spring – a time to embrace the call

Spiritual summer – a time of revelation

Spiritual fall – a time of harvest and fulfillment

In the midst of our busy schedules it’s important to keep Christ as our focus. It is sooooooo easy to allow ourselves to focus on things of this world – money, status, reputations, ourselves… (God has been working on my heart on this very thing lately. Sigh.)

Our life here on earth was meant as a preparation period for our eternity. God created each of us perfectly and for His purposes. If what we’re doing isn’t glorifying God in some way, we might need to reconsider if we need that thing. What spiritual season are you currently in? And how can you honor and accept where you are?

Let’s look at 5 ways we can practically keep our focus on God and use our time wisely no matter what spiritual season you might be in.

1.Adequate time with God daily

This is the most important part of our day. Think about this: You have about 8-10 hours of time during the day that are most likely dedicated to someone else – work, kids, whatever. That leaves you with 14-16 hours of time for yourself. Hopefully about 8 of those hours are sleeping. And that gives you 6-8 hours to do whatever else you desire. What are you doing with that time? Cooking and eating, exercising, playing, chores… What can you do so that time with God is your number one, non-negotiable priority?

2. Make a list of our top 5 priorities

I encourage you to take a moment and write down the top 5 priorities in your life. These are the MOST important things. This list will help you prioritize what you say yes or no to. Then use this list. Don’t just make it and put it aside. Allow it to help you make decisions.

3. Take time to breathe

You might be thinking, Carrie, I breathe all day long. I know, I know. But, I’m talking about time to focus on your breath. Every time you breathe in oxygen God is breathing into you His breath of life. Take time for 10 deep, focused breaths a day (at least) and watch your stress melt away. There are many different breathing techniques for different things. If you need help with this please let me know! I’m happy to give you more details, information, or tips.

4. Say no

This might be one of the hardest things for us. Saying no – especially when they are good things! But, it also might be what needs to happen to clear some things out of your calendar to make room for your top 5 priorities. I invite for you to inquire of God first to see if it’s something He wants you to do or not. Is there anything you can say no to today? And I might add – that if you have kids show them how to say no to things too. You will help set them up for success in so many ways.

5. Make a plan and be flexible

It’s important to not be willy-nilly all the time or just live by the seat of our pants. We do need a plan. But it’s also important to be flexible with that plan. Life is uncertain and when we hold on to our plans like a tight fist then we are only causing more strain and stress on ourselves. (Take a moment and make a tight fist. See how that would feel in your entire body to carry that around all day every day.) Make a plan, and allow God to infuse, change, and direct you – even when His way seems way out of the way. His plans are always good!

So, what is one thing you can do today to be a better manager of time?

Deep Dark Secrets

There has been so much talk about abortion lately. So many people are quick to exert their opinion and to ask questions like, who would ever, how could somebody choose, or why in the world?

This post is only for people who have or have had a deep dark secret, have skeletons in their closet, or have had an abortion. If you’re not one of those people then this is not for you.

If you have a deep, dark secret (like having an abortion, perhaps) I bet you’ve kept it a secret for a reason.

Shame. Guilt. Don’t want to deal with the judgement of people finding out…

Here’s what I have to say about that:

The ONLY opinion of you that matters is from God. And He knows about the deepest, darkest places of your soul. And He loves you more than you could ever dream of being loved.

“And I pray that you, being rooted and established in love, may have power, together with all the Lord’s holy people, to grasp how wide and long and high and deep is the love of Christ, and to know this love that surpasses knowledge – that you may be filled to [the brim] of all the fullness of God,”
Ephesians 3:17-19 (NIV), words in [ ] are mine.

God forgives all of the darkest places when we come to Him and ask. That’s all it takes. Asking.

And if you’ve found yourself in a deep, dark hole because of your shame or guilt I want to encourage you. There is ALWAYS a way out. There is ALWAYS hope. There is ALWAYS love. Even down there in the deepest, darkest pit. Find a pinhole of light and begin moving toward it. Even if it feels like it’s a million miles away. And even if it feels as if you have to cross the entire world to get to it. Take one step toward the light today. And if that’s all you can do today, great! You can take another step towards the light tomorrow. Before long, the light will seem so bright you will wonder how you traveled so quickly!

I hear some of you saying, “Carrie! How do YOU know what it feels like to be judged because of what you’ve done or not done or what’s been done to you?”

Well, because I have lived this truth. See, I am one of those that has had an abortion. I let my decision pull me down into the deepest, darkest pit I couldn’t even imagine. And I didn’t tell a soul. For 10 years I let this dark pit grow until it consumed me.  And I wanted to die.  

I’ve lived with the shame and regret and guilt of my decision for almost 20 years now. And what I’ve learned is that forgiving yourself is the hardest part. And I’ve also learned it’s so worth the decision.

I now live in freedom from my past. It no longer holds me in bondage. All because of the love and forgiveness of God.  And God has asked me to encourage women with my story. So, I boldly (only with God’s help) step out and tell you my deepest, darkest secret.

If you’re out there hiding in the darkness because of fear I encourage you to reach to God. Ask Him to help you walk towards His healing, loving, peaceful light. And if you need someone to talk to, I’m happy to listen as well.

There is always a way out.  There is always hope.  There is always love.

Whoa Nelly!

Whoa Nelly:  whoa is the word to stop a horse.  Nelly is what farmers used to call all their female horses (because they didn’t name their work tools and a horse was a tool – according to urbandictionary.com).

In today’s time this phrase is also used to talk about anything out of control – you know a dog, a kid, breakfast time, life…. And it’s usually used after the fact.

Whoa Nelly!  2018 was cray!  That’s the term I’m using for last year.  Whoa Nelly!

In a nutshell, here’s what happened:

The year started off really nicely with a few ski trips with my husband to some new and some familiar places.  One of those new places was New Hampshire in February.  This is where the year began falling off course.  We decided to hike up Mt. Washington.  Tucker’s Ravine to be exact.  With 40 pounds of ski equipment on our backs.  And when we arrived at the hiking location my shoes instantly broke apart from dry rot.  But I didn’t have any other options so I hiked in broken boots.  Oh, and there was a blizzard that day.

I ended up with an injured neck, spine, and foot.  Not from the amazing ski down.  But from the hike up.  Fast forward a few months (I rested and took care of my neck and back, but not the foot) and I re-injured my foot.  I was put in a boot.

Then, my husband ended up in the hospital from an infection from being flogged by our rooster (I know, I know.  It sounds crazy.  And it was.).  He nearly lost his leg and was in the hospital for nine days.  During that time, in my boot, carrying our whole house to and from the hospital each day, my foot got worse.  I got put on crutches and when my husband was discharged they wheeled us both out in wheelchairs.  What a sight!!!

2018-04-30 16.53.16

My husband healed up pretty quickly – in about half the time the doctors expected.  Me on the other hand – my road to healing was not going to be easy.

I wasn’t able to teach or do yoga anymore, but was determined to heal quickly.  Within a month or so, I was back at the gym trying to gain strength.  I had even termed the summer, “My summer of buff.”  But that was short lived.  Because I injured my foot again.  Really?!?! Yes, really.  I was gaining strength and being really mindful and careful, but something wasn’t quite right.

I then began working with a physical therapist (thank you, Penny!!!).  What we found out was that when my foot healed the first time it healed incorrectly, so the re-injury was just a matter of when.  She did so many things and continues to help me so very much!

And today, in 2019, I am still having pain and it gets tired really quickly, but Penny and I are onto something with a plan of healing.

Whoa Nelly!

In addition, the stress of our injuries took my focus completely off my business.  And it really showed.  I allowed stress and fear to overtake my mind, and my business nearly went under.  I even had to take an additional part time job to help make ends meet.

And that was a whole other mind battle to face.  Why am I here?  Why can’t I be good enough to make my business work?  I’m committing my ways to you, God.  Why aren’t you following through on your end?  and so on and so forth.

Sigh…..

Plus, my husband was totally stressed in his job too.  We were just a household brewing stress by the gallons.

I ended up cancelling all the ski trips planned for 2019 because of my foot.  And skiing is my favorite thing ever!  Sigh, again.

So, to say that I was ready to let 2018 go is an understatement.

And now, just a few days after I let go, I have begun anew.  Isn’t it amazing how new beginnings can feel refreshing, energizing, and encouraging?  It’s like I’m a new person.  Why couldn’t I decide to do that in 2018?  That I don’t know, but what I do know is sometimes it takes a new year, an event, an injury, a God intervention…. to wake us up and pull us out of the muck and mire and into our God given destiny.

I am determined.  I am strong.  My mind is focused.  Watch out world, cause I’m free!  I’m leaving my Whoa Nelly behind.  My chains are being broken, and I have God-power behind me!

Wanna De-Stress New Year’s Resolutions?

Several years ago I read an article about how pretty much nobody sticks with New Year’s resolutions. Some people can stick with them for a few months, but most people have lost motivation before February even arrives.

Does this sound familiar? Yeah, me too. I used to set these goals and have high hopes of “this time I’m really going to do this!”

Well, after doing this and failing most of my adult years I learned about a new way to set New Year’s resolutions.

Word of the Year

For several years, I have chosen a word of the year. This is something to focus on during the entire year.

For example, my first word of the year was peace. I painted a small canvas to put on my desk with the word peace, so I would see it daily and remember what I’m focusing on. In addition, I set reminders on my phone to periodically think about and practice peace along with creating a Pinterest board with Bible verses, sayings, and pictures of peace.

Other years, my words have been things like: joy, love, humble servant…

After having this practice for several years, I am pretty sure I will keep doing this for many more years to come.

Do you have a different way of doing New Year’s Resolutions?  Do you choose a word?  Share your ideas!

Take a Break

So, I recently taught a workshop titled, “Stress Less Healthy Holidays.”  It was really fun and the girls that attended were more helpful for me than they realized!

See, I had planned this whole workshop to help others take control of their holiday season.  To plan it out so that it didn’t feel overwhelming and dreadful.  And then, I didn’t do any planning for myself.  Even though I have been more conscious of what I allow (especially in my mind) this holiday season I still don’t feel as peaceful as I could.

And if I’m honest… I need a break.

You ever feel like that?

I’m working three jobs, remodeling a cabin, raising two puppies, taking care of my home (not very well I might add), being a sister, going to Bible study….. yeah.  Life is overly full sometimes.

And if you’re anything like me and your life is full to the max then I might suggest something that one of my workshop participants said:  “It’s okay to take a break.”

So, I am going to check out for a few weeks.  Take a break.  You won’t see a blog post or receive an email newsletter.  I am going to take this time to prepare my heart and mind to receive Christ in this Christmas season.  (And do a little planning for some really fun stuff in January!  Be on the lookout!)

Wanna join me in taking a break?  All you have to do is say yes.  🙂

What Kind of Words are You Speaking?

I just finished listening to Brene Brown’s book, Braving the Wilderness.  Wow.  Game changer.

Through the whole thing I’ve been challenged, overwhelmed, saddened, and encouraged.

I want to give you a few quotes from her book and I’d love to hear your reactions to these!  I’d love to hear if they challenge you, overwhelm you, make you sad, or encourage you!

“Don’t study this moment.  Be in it.”  -Brene Brown

I love this quote!  And it challenges me.  The context is she is a researcher.  She’s always trying to figure things out and gather information and apply it to whatever question she’s working on.  And she found herself doing this in her own personal time too; in conversations with friends and family.  She realized she was studying the moment and trying to figure out what was going to be the next best response instead of just listening.

Ummmm…. yeah.  That’s me.  Sigh.  So, I have been challenged to really live into the moment.  Listen fully.  Not just hearing so I can say what I want to say next.  I am practicing being in the moment.

“We’re hard wired to believe what we see.” -Brene Brown

Judge a book by it’s cover kind of thing?  She discusses quite a bit about stereotypes.  You know the way our culture assumes things because of a label put on people – on everybody.  We all have labels – self-given, other-given, and culture-given.  But what if we CHOSE to believe the best about people?  instead of assuming they are what we see?

You know how our minds can cultivate the worst possible scenario? Ok, my husband said he would be home an hour ago.  He’s probably dead in a ditch or has been abducted by aliens….  Brene suggests what if we choose to believe the best about someone or a situation instead?  How would that change our reaction and how would that change our stress levels?

Whoa!  Game changer!  This quote also challenges me.  To believe the best about others and to really lean into my faith too!  Hebrews 11:1 says, “Now faith is confidence in what we hope for and assurance about what we do not see.” (NIV)  I am choosing faith in God first and foremost and faith in humanity next!

“Bullshit is a greater enemy of the truth than lies are.” -Brene Brown

Ok. Sorry for the bad word.  I don’t like it anymore than you do, but I really wrestled with her point here – trying to figure out the difference between bull…t and lies.  So, many times people just talk and talk and talk when they really don’t have a clue what they’re talking about.  That is the bull….t she is referring to.  This kind of talk isn’t productive and doesn’t bring people closer together.  And lies certainly don’t do that either.

What if instead of pretending we know all about whatever the topic is, we say something like, “I don’t really know much about that.  Why don’t you tell me about it and why it is so important to you.”

Doesn’t that feel good to read?  It felt good to me.  And that kind of statement challenges us to swallow some pride and admit we don’t know everything.  We must be real, honest, authentic, and most of all true to ourselves.  Because at the end of the day, we know exactly what words we spoke and if they were true, lies, or bull…t!

Have you read this book?  If not, I highly recommend it!  And I’d love to hear your opinions of the quotes above!

Need a Healthy Holiday Meal Plan?

So, I know we just had Thanksgiving!  But are you already thinking about food for Christmas dinner and parties and friends, and…?

Well, maybe you are and maybe you aren’t.  But either way, Christmas is going to be here before we know it!  And I want to help you be prepared to have a healthy holiday!

Well, part of cultivating health during the holidays requires more than well wishes.  It takes planning and cooperation!  (I recently taught a workshop on this topic and two sisters attended.  They said it was most helpful that they were there together!  They could plan and prepare with the things they learned from the workshop in mind!)  So, get your family and friends in on the planning.  The planning might even be the most important part!  The execution will just be following the plan!  Easy peasy!

So, what are some healthy options for a bountiful holiday meal?  I’m so glad you asked!  I have created an entire day of healthy recipes to take part of the stress of the holidays off of you!  Want a copy?

All you need to do is send me an email requesting a copy!  (And I’ll add you to my email list so you won’t miss out on any other amazingness!)

Here’s a sneak preview into what you’ll receive:

Recipes for Breakfast, Appetizers, Snacks, Lunch, Dinner, and Desserts!

One of my favorite is the Raw Chocolate Pomegranate Bark!  Hope you enjoy!!!

True Gratitude

Happy Thanksgiving!  I hope you and your family have abundance and notice God’s blessings especially this week!

So, at a time when we focus on our gifts and are thankful, let’s look at true gratitude and what that really means.

Robert Emmons defines gratitude as two things:  “First, it’s an affirmation of goodness. We affirm that there are good things in the world, gifts and benefits we’ve received.”  Secondly, he says, “we recognize that the sources of this goodness are outside of ourselves.…”

So, gratitude is receiving good things and recognizing those good things come from someone besides ourselves.  And if you’re a Christian, we recognize those gifts come from God – even if they come through another person.

Psalm 31:19 says, “How abundant are the good things that you have stored up for those who fear you, that you bestow in the sight of all, on those who take refuge in you.”  (NIV)

So, gratitude is recognizing the good things God has given us.  And I might add, even those things we don’t see as good in the moment.

For example: my depression.  In the midst of it was the worst thing I’d ever experienced.  In my eyes it was not good.  But coming to the other side of it, I can see all the good it did for me.  It allowed me to deal with my past, it gave me great compassion for others, and brought me to the place I am now – which is soooo much better than where I was.  And if you are a Christian you know that what the devil intends for evil in your life, the Lord will use for your good – if you allow Him.

So, gratitude is being grateful for ALL things.  Sigh.  That’s hard.  Especially hard in the hardest of things.  So, how do we cultivate gratitude in the midst of the hardness?  OR how do we continue to be grateful in the good times?

Here’s what has worked for me:

My counselor helped me begin to cultivate a gratitude practice.  In the middle of my really sticky messiness when I was so far from having a grateful heart, she invited me to begin writing down every single day 3 things that went well that day.  And I also wrote down one thing that I would do differently next time.  This went on for months and months.  And then she invited me to begin writing down 3 things I was grateful for every morning.  And at the end of the day writing down 3 amazing things that happened that day (and it might be as simple as I made it through the day and am still alive).  And currently, I practice gratitude as often throughout the day as I can.  I am constantly noticing the beautiful things God has placed around me and stopping to say thank you.

Gratitude is a journey.  It’s not a destination.  And the more we notice the blessings and say thank you the more God will pour out from his heavenly storehouse on us!

If you’re wanting to begin cultivating a gratitude practice but aren’t sure where to start or how it will look for you, I encourage you to check out Ann Voskamp’s book and devotional, One Thousand Gifts.  It was super beneficial for me in cultivating a gratitude practice.  It’ll help you get started and guide you along the way.