Fix your mind and eyes on Christ.
During the holidays, or anytime really, sugar is everywhere! So, how can we enjoy the sweet treats and not feel guilty? Plus, make sure you’re eating the right kind of sugar!
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:
- 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!
“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.”
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!
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:
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.
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:
(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.
“I think I’ll go get a new hat,” she said one day. “One that fits just right, is pretty, colorful, and everyone will just adore it!”
So, she set out in search of the perfect hat.
At the first store she found a purple one with bright yellow feathers. It made her feel like royalty. She wore it around the store for a few minutes, but it didn’t feel quite right. It didn’t feel like her. So, she moved on.
The next place drew her to try on a creme colored derby hat with a beautiful red ribbon around it. This one made her feel fun. But again, something didn’t feel right. And again, she moved on.
She thought for sure she would find one at her favorite hat store just another block down. She walked excitedly toward it.
When out of the blue, she ran into an old, dear friend. They chit-chatted a bit about family, life, the weather, and the upcoming bazaar at church. Her friend asked what she was doing in town today.
“I’m hunting a new hat,” she said. “One that fits just right, is pretty, colorful, and everyone will just adore it.”
“Oh,” said her friend somewhat confused. “You mean like the one you have on?”
“What? This old thing? I’ve had it for decades!”
“Well,” her friend said, “I think it suits you perfectly. It fits just right, is pretty, colorful, and everyone adores it!”
“Hmmm,” she thought. You just might be right.
How often do we feel like we are in a rut and decide we want something new, or want to change who we are, or change what we look like? And we might “try on” all sorts of new things: this diet or that diet, trendy clothes, a new job,or even a new town. When in fact, who we are in our core to begin with is what feels comfortable. It’s being true to ourselves and not conforming to the ways of the world. Not believing the lies that we’re not enough. Not believing the media that we have to look this way or act this way to be cool or be the best friend.
So often we try to run and hide from who we are. Because it’s scary to face the deep down. The hurts. The what if’s. The I wish I wouldnt’s. Know this:
God created you perfectly! Just as you are! No piece or part of you was a mistake.
And when we go and try to change that we’re telling God he made a mistake.
How many times have I been guilty of this very thing?!?! (too many)
So, how can we honor who God made us?
By believing we are enough. Just as we are. We are loved. We are cherished. And more than we could ever imagine. Believe.
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.
Have you ever been somewhere that felt like a dark valley? A place that is full of negativity, condemnation, and just plain icky?
How can you even begin to bring a little positive light to a place like this?
Well, that is what God has asked me to do in a certain situation I’m in. And if I’m honest, I’m struggling with it. But God spoke some truth to my heart recently.
Joshua 10:8 says, “Do not be afraid of them; I have given them into your hand. Not one of them will be able to withstand you.”
So, a little backstory about this passage: Joshua is leading the Israelites into the promised land and they have to battle all the people who are already living there to be able to take possession of the land. And it’s scary. And God tells Joshua not to worry because the battle has already been won. He just has to follow through with the fighting.
Now, I’m not thinking God wants me to fight with people. But he does want me to be a light for Him in this particular place. And he’s telling me the battle is already won. I just have to keep my eyes on Him and “fight” through the darkness with my sunshine.
I’m going to press on. How about you?
How can you be sunshine in a dark valley?
Happy Thanksgiving! Merry Christmas! Jingle Bells! Santa Claus!
Do these words make your heart swoon or send dread all the way to your toes?!?! For some people, the holiday season can be a time of anxiety, sorrow, dread, worry…
And I get that.
If you’re like me and have suffered from PTSD or anxiety/panic attacks, the whole thing and especially socialization of the holiday season can feel like a boulder on top of you. Even thinking about being with all those people and having to have conversations might just send us into a full blown “I refuse to get off my couch and celebrate – bah humbug” state. And possibly even the idea of getting one tree out of the attic -much less seven (yes, I have seven Christmas trees!) – is just too much to handle.
Let me explain. When there is an emotional war going on in our brains the body is trying to figure out how to create balance and peace. Some days it does better than others. And some days it’s a total loss. Either way, when something is thrown in – expected or not – that is out of our control our brains flip out. Our brain is already overloaded and this small feather just sent it into full combat mode. Que the heart palpitations, sweaty palms, shallow breathing, tight chest, dread, fear, and fight or flight mode.
The sympathetic nervous system -the fight or flight system – is fully engaged and anxiety is high with panic riding full force towards us on the horizon. And grandma, parents, aunts, uncles, sisters, nephews, and in-laws are arriving shortly! What am I supposed to do?!?!?!
Here are 5 tips for those of us with PTSD and/or anxiety to use in moments like this.
- Stop. Take a deep breath. And another. And another. And another. When we breathe slowly and deeply for at least two minutes our brain says, “Hey! I was freaking out, but I’m breathing like a calm, relaxed person soooooo – I must be relaxed.” This turns on the parasympathetic nervous system and allows us to relax and calm down the nerves.
- Focus on what is going well in this very moment! We are in control of our thoughts! Much to many people’s surprise, we have the ability to stop negative thoughts from taking over and sending us in a downward spiral. “Whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable, if anything is excellent or praiseworthy think about such things.”-Philippians 4:8 (NIV) Paul’s words are written as he sits in a jail cell wondering if he will live or die. If he can focus on positive thoughts in that situation then I can too.
- Get grateful! Begin to name all the things you are grateful for. This also takes the focus off of the negative and puts it on the positive. Gratitude can do more for us than we realize. I’ve been keeping a gratitude journal that I write in everyday, and I really notice a difference in how I respond to anxiety producing moments.
- Be prepared ahead of time. Take some time for yourself filling your own cup. Maybe you’ve heard the thought that you can only serve others from the overflow of your own cup. And if you’re dealing with anxiety or PTSD then you need some extra filling of your own cup to be able to deal with life – especially around the holidays. What nourishes you or helps you relax? What is enjoyable? Go do that!
- Choose your activities wisely. What are some parties, events, or gatherings you want to attend (if there are any)? You don’t have to go to all of them. Choose the one or two that will be important for you but also the ones that could end up nourishing your soul. If it’s too much to have Mammy, Pappy, and Uncle George over then ask if someone else can host this year. Things don’t have to stay the same just because, “That’s the way we’ve always done it.” Being kind to yourself and to others, make the best choice for you.
Implementing these tools won’t stop your anxiety, but they will help you manage it. And as a yoga teacher I often tell my students that when we feel depression we are living in the past. When we feel anxiety we are living in the future. The best way to counteract both of those is to live in the present moment.
Comment below with a way you help manage your anxiety!