Top Ways to Stay on Track During the Holidays

It’s so easy to “fall off the wagon” during the holidays. There are so many temptations, so much yummy food, so many fun opportunities…

So, how can we stay on track and still have fun and enjoy ourselves?

First, I might invite for us (me included) to change our perspective about “falling off the wagon.” It doesn’t have to be all or nothing. I don’t have to commit to avoid sweets 100% of the time and neither do you. What if we allowed ourselves to eat whatever we wanted 20% of the time? And then the other 80% we did our best to “stay on the wagon?” What would that feel like?

Let me break this down for you. If you ate as healthy as you can 80% of the time that means 17 of your meals a week would be “on the wagon.” Then, 4 of your meals each week you could eat whatever you wanted. And that’s not necessarily “off the wagon,” but rather chosen indulgences.

How does that feel?

For me, I like that a whole lot better than beating myself up for having pie 3 times in one day (maybe those are three of my four indulgences)!

God didn’t design us to be deprived all the time! He did design us to have self-control however. Choose and enjoy those indulgences!

So, here are a few tips to help you stay on track with this 80/20 lifestyle:

  1. Make a plan! This may be the most important tip ever! Benjamin Franklin said,

“If you fail to plan you are planning to fail.”

So, make a plan of what meals will be your indulgences and which ones you’re going to choose healthier options.

2. Get enough sleep. When we’re tired we are less able to follow through with good intentions. We just run through the nearest drive through or takeout because we’re too exhausted to cook. (Sound familiar, anyone? I know I’m guilty!)

3. Exercise. It’s a kind of fuel for your body. Plus, it will keep you focused and motivated to keep fueling your body with nourishing foods. Nobody wants to undo the hard work we’ve already done.

4. Take some time for yourself. When we allow ourselves time to rest, relax, and be rejuvenated then we will feel better and we’ll be more able to show up as our best self (and be able to resist the pie if that’s not an indulgence we chose).

5. Contribute to family and friend gatherings. Or, volunteer to be the host! Make or take a healthy dish or two to share with everyone. That way you’ll be able to control at least something that you’re eating.

I’d love to hear what you think about this perspective change and these tips! Comment below and let me know your thoughts and if there’s something you would add!

Are You in the Arena?

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

-Theodore Roosevelt

I first read this quote in Brene Brown’s book, Daring Greatly. And it struck me so deeply. It convicted my heart to step back and check myself and also gave me a good excuse to ignore the critics.

The critics can feel crippling sometimes.

You know the critics: people who have a whole lot to say about what others are saying and doing but they’re not doing much of any of it themselves. These are the self-proclaimed judges. The ones who think they know it all. And maybe they know a whole lot, but when it comes to putting “it all” into practice they don’t have hardly any experience.

So, what does this have to do with being healthy?

Well, a whole lot actually. It touches deeply on mental and spiritual health which actually affects physical health more than we realize. Knowing that God is the only one true judge can take the pressure off from the critics. They’re not going to go away, but that doesn’t mean we have to listen to them. Jesus Christ died for me and you so we don’t have to fear judgement. We don’t have to fear the critics.

Because their opinion doesn’t matter.

Often we have judgements crowd our thoughts as if they are on repeat. And they can pull us down just as much as the critics.

I might invite for you to ask this question:

Who told you that?

And if the answer isn’t God, then drop it because it doesn’t matter.

2 Corinthians 10:5 says,

“We pull down every proud obstacle that is raised against the knowledge of God; we take every thought captive and make it obey Christ.” (GNT)

God’s opinion of you is what matters. And actually, He thinks you’re pretty awesome. He made you perfectly you know. We don’t have to strive to be perfect, do all the perfect things, and have our life together like the Jones’s. That is us trying to please the world and our own selfish desires. We just need to please God! That’s it!

And if we focus on that, all the things will fall into place. Not that it’ll be perfect, but we’ll be honoring Him in our messiness. And that’s what is truly important.

So, are you in the arena? Or, are you a critic on the sideline?

What’s holding you back from living? Life is short and the time to live is now. Step into the arena my friend!

Why is Change so Hard?

Change is hard.

A new job. Turning one year older perhaps. Having a kid. Trying new foods. Moving to a new town…

There are so many changes in our lives. And one thing is absolutely certain: change will come.

When things change our brain’s goal is to keep us in a place of love, safety, and belonging. And oftentimes our brain doesn’t know what’s going to happen with this new change. So, many times it freaks out and tries to get us to do things the old way. The safe and familiar way.

So, when we get ourselves in a health predicament that requires change sometimes it’s much harder than we expect.

Or perhaps, have you ever met anyone that has all kinds of health problems and complains ALL. THE. TIME. but isn’t willing to do anything about it.

This is the kind of person who just wants a pill to fix it all. An easy button. They don’t want to change.

I know people like this too. And it frustrates me to no end. They ask me what they should do. I give a few ideas. And they say, “I’m not doing that” or “I’m not eating that.”

It makes me so very sad when health issues can be EASILY avoided or reversed with one little switch. Or perhaps it does take a whole lifestyle change.

Either way, I’m here to tell you it’s worth it. It’s worth the effort it takes to get off your blood pressure meds. It’s worth the effort it takes to be able to stop taking nsaids. It’s worth the effort to get off the proton pump inhibitors.

Why?

Because God never intended for us to be reliant on chemicals. Ever. In fact, if you’re willing to work hard enough, and make some hard changes, you probably won’t need any of those chemicals at all.

There is ALWAYS HOPE.

Romans 15:13

“May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit.”

No matter what the doctor tells you, there is hope. No matter what the test results say, there is hope. No matter what you’ve grown up believing, there is hope.

We are a deceived culture. We’ve been taught that every time we have a fever, cough, ache, or pain we must rush to the urgent care, doctor’s office, or hospital. Now, don’t get me wrong. There’s a time a place for those things. BUT, not nearly as often as they’re used.

These symptoms we have are just messages our bodies are sending us. It’s a wake up call that something is out of whack and changes need to be made to put our bodies back in balance. Sometimes those changes are as easy as extra sleep, one day off work, eat more veggies… And sometimes those changes are a little more involved.

If you’ve been working hard to heal or overcome a health issue, but haven’t had results I encourage you to seek a different kind of help. Maybe a functional medicine doctor is what you need. Perhaps a chiropractic physician. Or maybe even a health coach will give you tools to start in the right direction.

Whatever you decide, make the choice and go for it. Take a step towards hope. Take a step towards healing. Take a step out of pain and suffering. You can do this!

Are you a perfectionist like me?

Hi. My name is Carrie. And I am a recovering perfectionist.

I like things neat, tidy, my way, and perfect. And I prefer the people around me to be too.

However, that’s not real life.

Real life is messy, imperfect, unpredictable, painful, and way out of my control. (God is showing me this pretty intensely in the current season of my life. Sigh.)

I feel like part of being a perfectionist is feeling in control. And when life spirals out of control then we freak out, stress out, and our anxiety hits the roof (and perhaps blows it to smithereens).

Control is really an illusion. There are certain things in life that we can control such as:

  • What we eat
  • What we wear
  • What we talk about
  • What we think about
  • Our happiness
  • Who we hang out with
  • How seriously we take life
  • What we believe
  • Our priorities
  • How kind we are

Other than that, God has the ultimate say on what goes on in this crazy world of ours. We can’t control other people. We can’t control situations. We can’t control hate.

So, if you’re a perfectionist – recovering or not- like me, I invite for you to take a step back. Allow God to do His thing (He’s actually really good at it) and give Him control over all things. All things.

All things.

Proverbs 19:21

Many are the plans in a person’s heart, but it is the Lord’s purpose that prevails.

To Love or Not to Love

Are you willing to potentially have a broken heart? Are you willing to be vulnerable? Are you willing to put your self on the line?

I heard this quote from a Brene Brown book. It struck me then and even more now.

“To love at all is to be vulnerable. Love anything and your heart will be wrung and possibly broken. If you want to make sure of keeping it intact you must give it to no one, not even an animal. Wrap it carefully round with hobbies and little luxuries; avoid all entanglements. Lock it up safe in the casket or coffin of your selfishness. But in that casket, safe, dark, motionless, airless, it will change. It will not be broken; it will become unbreakable, impenetrable, irredeemable. To love is to be vulnerable.”

-C.S. Lewis

Sometimes in life we put ourselves out there. We risk being seen. We allow ourselves, our thoughts, our visions, our goals, our lives to be vulnerable. We risk it all.

For love.

This quote struck me intensely today because my heart is breaking over a situation. But this quote reminds me that giving love (a.k.a. time, energy, feeling, passion…) is taking a risk. Perhaps the biggest risk in life.

But if we choose to lock ourselves away, harden our hearts, and allow no one in then we’ll never experience what God intended for us. We might be stifling the greatest gift God has for our lives. And let me tell you I have hardened my heart before and it’s not a fun place to be.

Jesus tells us in Matthew 22:37-39:

Love the Lord your God with all your heart and with all your soul and with all your mind. This is the first and greatest commandment. And the second is like it: Love your neighbor as yourself.

So, the question, “To love or not to love?” has an answer. Right here. We are told to love God and love people. All people.

Is your heart breaking today? Perhaps, you too have allowed yourself to love and you’ve been hurt in the process. Take heart my friend.

God is with us, and He is for us! There is nothing in this world that can separate us from His love. That doesn’t mean that life won’t hurt. God is very clear that we will have trouble in this world. But take heart, “He has overcome the world.”

Isaiah 26:3

You will keep in perfect peace those whose minds are steadfast because they trust in you.

What Does a Health Coach Eat?

I get asked all the time:

What do you eat? What is your diet like?

So, I thought I’d share!

Today’s menu:

Breakfast: Plantain pancakes with handpicked blueberries

Lunch: Cheesy frittata with sprouts and homemade raw chocolate milk (sweetened with maple syrup)

Dinner: Salad with grilled chicken and probably ice cream for dessert

Yes, I give thanks to God before every meal, following the model of Jesus at the last supper.

Luke 22:19

And he took bread, gave thanks and broke it, and gave it to them, saying, “This is my body given for you; do this in remembrance of me.”

Yes, I eat organic fruits and veggies.

Yes, I eat dairy: cheese, raw milk, sour cream… because my body handles it well.

Yes, I eat chocolate. Dark chocolate- over 70% cacao- nearly everyday. (When I travel I even take some with me because I have a serious sweet tooth.)

Yes, I eat meat. All kinds. My body needs it. I don’t eat meat every day, however. And I do buy organic chicken, organic grass fed beef, and wild caught fish.

Yes, I eat gluten free grains: oats, quinoa, flax…

Yes, I eat sugar. But in very limited quantities. And if I make a recipe that calls for sugar I always substitute maple syrup, honey, or monk fruit sweetener in its place.

Yes, I eat chips and salsa, gluten free pizza, and ice cream, among other things too!

I very much try to live by the 80/20 rule. 80% of the time I try to eat as healthy as I can. 20% of the time I eat whatever I want (as long as its gluten free.)

No, I don’t eat gluten. Read my last blog post here to read why.

No, I don’t buy conventionally grown produce (unless it’s absolutely necessary).

No, I don’t drink alcohol. God has asked me not to so that I am not a stumbling block for anyone. (Plus, my body doesn’t like it.)

And if I’m ever somewhere that I am completely out of control of what is being served (and it’s far from what I would choose) then I give thanks anyways.

What I eat is what works well for my body. And what is healthy for me may not be healthy for you.

I encourage you to eat what works well for your body. And if you don’t know start experimenting and noticing. Notice how you feel and what is happening inside your body right after you eat and two hours later also. Your body will tell you so many things if you just listen.

And if you need more guidance tuning in and figuring out what your body needs pray about it! And if God so leads, message me and I’m happy to help you too!

To Gluten or Not to Gluten..

This seems to be a hot topic these days and I’d love to share with you what I’ve learned from research and experience.

Gluten is a binder in grains. It’s what makes bread have elasticity.

Here’s what God says about what we should eat:

Genesis 1:29

Then God said, “I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.”

Plants containing gluten (wheat, barley, rye…) aren’t what they used to be – how God made them in the Garden of Eden. These plants have been genetically modified, sprayed with pesticides, and don’t have the nutrients they used to because of overuse of the soil.

If you know anything about me and my health journey you know that I used to have an allergy to barley – which has gluten. So, for a long time I ate gluten free. Then I decided I really wanted a doughnut, so I ate a specific diet and took supplements to teach the cells in my gut to accept gluten again. And it worked!! I was able to eat doughnuts, and bread, and pasta, and pizza…

So, for a few years I ate whatever I wanted. Then, a few months ago I started having some digestive issues again. Really intense bloating, a gurgly tummy, cramping. So, I talked with my doctor and she believes my gluten allergy is back. 🤦🏻‍♀️

So, I am gluten free again. And probably for forever this time. Here’s why:

Gluten causes inflammation.

In everybody.

Whether you have a sensitivity to it or not.

It also causes the lining of your digestive tract (which is only one cell thick) to have loose junctures. When this happens food particles escape into your blood stream. Food isn’t supposed to be there so your body attacks it. This is called leaky gut. For some people, like me, this process is severe. Other people may not have any symptoms at all. It all depends on your body.

So, gluten isn’t good for anybody. Yet, it’s in soooo many things. Things you wouldn’t even consider. If you’re wanting to go gluten free it’s important to read labels. And be on the lookout for these things:

Flour

Barley

Wheat

Rye

Carmel color

Soy sauce

Yeast

Breading

Triticum

(This is just a sample list. There are a ton more things to watch out for.)

Also, be mindful of bath and body products, makeup, cleaning products, toothpaste, supplements, medications, etc. These things often contain gluten as well.

So, you’ll need to decide for you and your family what will be best for you.

And if you have questions please reach out! I’d be happy to give you more information, have a conversation with you, or help you go gluten free if you so desire.

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!

I’m Done Hiding… to all the sinners out there

I’m done hiding.  

Hello. My name is Carrie and I’ve had an abortion.  No, I wasn’t raped.  I was just a college girl who let things go too far.  

And I hold zero judgement on anyone who has or has not had an abortion.

Here’s why.

God forgives. Period.

No matter what your sin is: you lied, you stole, you had an abortion, whatever… God sees all sin as equal. And he forgives all of it. No questions asked. No stipulations. If you truly repent and ask for forgiveness it’s yours.

That means I’m equal with you.

We’re both sinners.

Hebrews 8:12

For I will forgive their wickedness and will remember their sins no more.

And I want to encourage you!  If you’re in a place overwhelmed by sin you are not alone.  The God who made the entire universe is right there with you.  In the dark, in the grime, in the loneliness. And the only reason I can tell you this for certain is because of my own personal experience. 

When trying to begin the process of dealing with my sin, I actually told God that I wanted to try and work through this and heal on my own.  I didn’t need His help.  And I felt him sit back, cross his arms, smile, and say okay.  Little did I know that I wouldn’t get very far without Him.   

In the coming months I’ll be sharing more about my story. Because God told me to.

Honestly, if it were up to me I would’ve carried this deep, dark secret to the grave. But God had other plans. And I know what the devil intended for my harm, God will use for good! And I’ve had the experience of saying no to God before. And I ain’t even going there again.  Haha!

So, here we go. The secret is out. Because God told me that the time is now.

Letter for a Rainy Day

I found this letter I had written myself for a “rainy day.” You know, one of those days that nothing seems to be going right, depression begins to set in, and you can’t seem to focus on God’s goodness- no matter how hard you try. Perhaps it’ll help you for a rainy day too!

Dear Carrie,

You must be in the middle of a horrendous rain storm. Hail, lightening, severe wind, stinging rain, and dark clouds surround you. Don’t give up! The storm will pass. Sunshine is on the way!

While in the midst of this storm there are a few things to remember:

  • The task ahead of you is never as great as the power within you.

“I can do all things through Christ who gives me strength.”

Philippians 4:13

  • Guard your heart, but don’t lock it up.

“Above all else, guard your heart, for everything you do flows from it.”

Proverbs 4:23

  • God will be faithful to complete what He has started with you. He hasn’t quit. Don’t you quit either!

“Being confident of this, that He who began a good work in you will carry it on to completion until the day of Christ Jesus.”

Philippians 1:6

  • Let go of control. God’s got this!
  • If something hasn’t gone right, try again!
  • Do you need to change your perspective? How is this storm good for you?

Even when we don’t understand what God is doing (and this horrible storm) we can still trust His promises.

Breathe!
Breathe!

Do something right now that will fill you up.

Smile, even though it hurts. You are loved and appreciated.