Well Nourished Faith

Embrace grace.

These colorful plants don’t make phytochemicals for our benefit, even though we hijack them to optimize our biology.

The phytochemicals found in the edible plant kingdom are the plants’ messaging system, a means of protection, defense, and survival. These compounds deter pests, prevent the plants from being eaten, increase hardiness, and even communicate messages to other plants, animals, and the trillions of microbes and fungi found within the soil.

Antioxidant, anti-inflammatory, detoxifying, anti-cancer, and disease-fighting medicines proclaim themselves through their bright colors. We should all eat the rainbow of colors (except Skittles and M&Ms) regularly—red, green, yellow, orange, and purple plants, even the weird ones we’ve never tried before.

Surprisingly, even grass-fed meats and dairy from animals raised on their natural pasture contain polyphenols!

Build your relationship with God and watch your spiritual life grow.

There are other aspects of the kingdom that we need in our every day lives, but here are a few to think about today! 💛🙌☺️

Happy Resurrection Sunday!

He died in your place so that you may have life. No greater love.🤍✝️

Ahhh, spring. Or should we say, “achoo.” 🤧 Tap here for 5 Holistic Practices for Supporting Your Immune System & Preventing Seasonal Allergies: http://ow.ly/NXli50IxfoK

Stress is part of life but it doesn’t have to control us. Self care and drawing closer to Jesus can bring us to make healthier choices.

5 Helpful Practices for Dealing With Stress as a Christian Dealing with stress as a Christian begins with recognizing the problem and basic causes, and then discovering healthy ways to cope and find relief.

Nothing is too hard or difficult for God.

The battle belongs to Him.

Well Nourished Faith - Health Coach I am committed to helping other women get back to wellness, achieve their goals, and receive optimal health. Everyone is different and each body is made uniquely. Therefore, your goals will be different. I am here to support you and to make sure that your wellness fits your lifestyle.

With so much information online, it can be hard to know what’s best for a healthy gut.

All of these food are sources of good bacteria that keep you healthy and prevent chronic disease.

About 60 to 70 million Americans are effected by digestive diseases.

There are over 40 trillion bacteria found in your body, most of which are in the gut. They are incredibly important for your overall health.

I’ve went through times where my gut heath was not the best. It took a while to see changes but creating a routine, eating well, and stressing less can make a difference.

Made fresh banana bread this morning. Super easy to make!

* 2 to 3 medium very ripe bananas, peeled (about 1 1/4 to 1 1/2 cups mashed)
* 1/3 cup butter, unsalted or salted, melted
* 1/2 teaspoon baking soda
* 1 pinch salt
* 1/2 cup sugar
* 1 large egg, beaten
* 1 teaspoon vanilla extract
* 1 1/2 cups all-purpose flour

Preheat the oven to 350°F, and butter a 4x8 in loaf pan.

In a mixing bowl, mash the ripe bananas with a fork until completely smooth. Stir the melted butter into the mashed bananas.

Mix in the baking soda and salt. Stir in the sugar, beaten egg, and vanilla extract. Mix in the flour.

Pour the batter into your prepared loaf pan. Bake for 50 minutes to 1 hour at 350°F, or until a toothpick or wooden skewer inserted into the center comes out clean. If the outside of the loaf is browned but the center is still wet, loosely tent the loaf with foil and continue baking until the loaf is fully baked.

Remove from oven and let cool in the pan for a few minutes. Then remove the banana bread from the pan and let cool completely before serving. Bread is good for 4 days.

When it comes to working on your health, it doesn’t have to look perfect.

Have faith and take the next step.

For the best flavor and greatest value, look for the winter fruits and vegetables that are in season.

Small changes can make a difference in your health and well-being.

At the start of the new year, we like to go big but starting out small can have a profound impact on your life.

As we work on changes over the course of the year, we may find that we have made a complete lifestyle change by the end of it.

Fasting has a place and purpose for God’s people today. The physical benefits are amazing, but most importantly the soul can be refreshed and fleshly desires can dissipate.

As part of my testimony, I can attest that fasting can bring on a deep and beautiful connection between you and God. It even cured a sugar addiction.

12 “Even now,” declares the LORD, “return to me with all your heart, with fasting and weeping and mourning.” 13 Rend your heart and not your garments. Return to the LORD your God, for he is gracious and compassionate, slow to anger and abounding in love, and he relents from sending calamity. Joel 2:12-13

It’s a new year of renewal and refreshment!

And time to reintroduce myself:
Wife
Mom
Endometriosis Warrior
Nature Girl

I have been in the health field for over 10 years and have a desire to help you get your health back on track through a natural and spiritual perspective.

Some of the things I offer:
✔️Nutrition
✔️Exercise
✔️Tobacco Cessation
✔️Body Image Issues
✔️Recipe Ideas
✔️Better Sleep Habits
✔️Stress Management

Welcome to 2022!!

Ready to start your health journey?

I’m here to help!

Praying that you all have a wonderful new year!

😱 Can Sugar Cause Wrinkles?

Sugar intake causes oxidative damage to your skin and other organs, especially the kidneys and vascular system.

If you want fewer wrinkles, coffee is OK but skip the sugar and don’t reach for artificial sweeteners.

Imagine someone knowing everything about us and will Still unconditionally embrace us. What an amazing truth to hold onto!

You are made in His image and you are a delight!

Anybody else catch yourself stress eating, especially during the holidays?🙋🏻‍♀️

Let’s face it, the holidays can bring on a lot of stress and before we know we are on that third piece of pie.🥧

Sure we should enjoy some holiday treats, but overindulging can lead to sleep disturbances and overtaxing our digestive system.

It’s easy to stay in a cycle but there are helpful ways to manage our stress during the holidays.

1. Drink a glass of water before you eat- this can help you to feel more full so that you do not overeat
2. Get fresh air- spending time in nature has been proven to reduce stress hormones
3. Eat slowly- It takes 15 to 20 minutes for the brain to signal to your stomach that you are full
4. Practice mindfulness- work on deep breathing and creating awareness
5. Assert yourself- say no to things that will overwhelm you

Now may the Lord of peace himself give you peace at all times and in every way. The Lord be with all of you. 2 Thessalonians 3:16

Still on my soup kick nom nom nom!!🍲

Broccoli Cheddar Soup🧀

1 Tbsp butter
1 medium yellow onion, finely chopped
1/4 cup salted butter
1/4 cup all-purpose flour
2 cups chicken broth
2 cups half and half
12 oz fresh broccoli, roughly chopped
2 carrots, peeled and chopped
1/2 tsp salt
1/4 tsp paprika
1/4 tsp garlic powder
1/4 tsp dry mustard (can substitute with about 1/2 tsp regular mustard)
1/4 tsp black pepper
2 cups cheddar cheese

* Add 1 Tbsp butter to dutch oven and heat over med heat. Add chopped onion and saute until onions are soft and translucent, about 2-3 minutes. Add 1/4 cup butter to dutch oven, still over med heat. When melted, add flour and whisk together. Cook mixture about 1 minute, whisking often.
* Slowly pour in about a cup of chicken broth, whisking as you pour. Continue with remaining chicken broth and half and half, pouring slowly and whisking as your pour.
* Let broth/half and half mixture cook for a minute or two, whisking often, making sure no flour lumps remain.
* Add broccoli and carrots and stir to combine. Add paprika, garlic powder, dry mustard, salt and pepper, stir. Reduce heat to low/med low and simmer about 10-15 minutes or until thickened and broccoli/carrots are fork tender. If soup gets too thick for your liking, add a splash of chicken broth or half and half to loosen it up.
* Blend soup until desired texture is reached, by transferring soup to traditional blender.
* Add grated cheddar cheese a handful at a time, stirring to melt the cheese into the soup after each handful. Taste soup and season with additional salt and pepper if needed.
* Serve hot with additional black pepper and shredded cheese on top if desired.

Modern diets and quick fix solutions are only temporary.

When starting out with a new health
routine:

✨If you do one push up, great
✨If you incorporate one vegetable in your dinners tonight, great
✨If you said one positive thing about yourself this week, great
✨If you walk for 15 minutes today, great
✨If you cut sugar out for one day, great
✨If you got 6 hours of sleep last night instead of 5, great

My goal for my clients has been to create a lifestyle that will bring health and confidence.

Slow and steady wins the race! Let me help you start your wellness routine today!

One of my favorite foods during the fall and winter is soup.🍲 Here is the recipe to one of my favorites!

Simple Pumpkin Soup
2 whole pie pumpkins (about 2lbs)
1 qt. vegetable or chicken stock
1/2 c. heavy cream
1/3 c. maple syrup
dash of nutmeg
salt to taste
Extra cream and toasted pumpkin seeds, for serving

* Preheat oven to 300 degrees. Place pumpkins on a cookie sheet and roast them until slightly shriveled and soft. Allow to cool slightly, then slice in half and carefully scoop out seeds and pulp. Scoop the yummy pumpkin into a bowl. Set aside.

* In a pot, heat up the pumpkin with the stock and mapleg syrup until simmering. Mash out the big chunks, the transfer the mixture to a blender or food processor (or use an immersion blender) and puree until velvety smooth. Add cream and nutmeg, then blend again. Season with salt to taste. (I add kale and cashews to mine) Then enjoy!

Throughout the winter, I deal with dry skin. It is so important to keep your skin hydrated all year round!

Your skin is your body’s largest organ and helps keep your body temperature even.

Nourishing your skin is essential to your health. A healthy diet can help your skin look and feel it’s best!

Message me today for a free 15 minute wellness consultation!!

Setting healthy boundaries can be hard but did you know that it can be bad for your health?

This is something that I have really had to work on over the past few years.

Whether it is family, friendships, or coworkers, setting boundaries is not mean.

How others respond to your boundaries says more about them than it does about you. It is not a punishment for others, but a form of self care for you.

Serve wholeheartedly, ash if you were serving the Lord, not people Ephesians 6:7

Give thanks to the LORD, for he is good; his love endures forever. Psalm 107:1

May you all have a wonderful Thanksgiving!

It can be a challenge to make healthy choices when you are on the go. I help my clients to find balance so that they can make healthy choices while still enjoying their favorite travel foods.

We don’t want to deprive ourselves of the amazing food that travel has to offer but we also want to maintain good health as we are traveling.

While vitamins are great at getting your health back on track, they can not replicate all of the nutrition and benefits that whole foods have to offer.

Choosing nutritious foods are key as supplements aren’t intended to replace food.

Let me help you find healthy foods and meals that will fit your lifestyle.

A great way to start the day:
Avocado Toast🥑

Avocados are a great source of nutrients, including:
Folate
Magnesium
Potassium
Riboflavin (Vitamin B2)
Niacin (Vitamin B3)
Pantothenic Acid (Vitamin B5)
Pyridoxine (Vitamin B6)
Vitamin C
Vitamin E
Vitamin K

Avocados may support heart health, lower cholesterol, regulate appetite, and keep eyes healthy. And they’re tasty too!🥑

Lord help us to reject any unhealthy habit in which we we seek false comfort. For you are the one true comfort and salvation.

I thank God for the beautiful creations that he has placed on this earth for me to enjoy.

Studies have shown that being in the sunlight and nature can provide many benefits to our mental and physical health. Enjoy and give God the glory for all that he has created for us.

For his invisible attributes, namely, his eternal power and divine nature, have been clearly perceived, ever since the creation of the world, in the things that have been made. So they are without excuse. Romans 1:20

They are not just great for flavoring foods but promote good health as well!

Here’s How to Flavor Your Foods with Brain-Smart Herbs and Spices! Herbs and spices enhance the flavor of foods and promote good health. Here’s how to flavor your foods with brain-smart herbs and spices...

Baked Carrot Fries

Potatoes? No but still tasty! These carrot fries are a twist on the classic potato fries.

5-6 medium-large carrots
1½ tablespoons Oil
1/4 cup (25g) Parmesan, grated
Salt and pepper to taste
1 teaspoon Oregano
1 teaspoon Garlic powder
1/2 teaspoon Paprika

Dipping Sauce
4 tablespoons Mayonnaise
2 tablespoons Chili sauce
1-2 tablespoons chopped parsley

1. Preheat oven to 400°F (200˚C). Line a baking tray with parchment paper.
2. Slice the top and bottom off of carrots then slice them in half, slice each half, slice each half in half lengthwise, then slice each half into thirds lengthwise.
3. In a large bowl, mix carrots, oil, parmesan and spices. Toss until well coated.
4. Spread in one layer on a baking tray.
5. Bake for 15-20 minutes, until carrots are soft and starting to get slightly crispy.
6. While carrots are baking, make the dipping sauce: in a small bowl mix mayo, chili sauce and chopped parsley.

Rest is necessary for our spiritual, physical, mental, and emotional well-being.

Healthy adults need 7 to 9 hours of sleep per night.

With our busy lives, it can be a challenge. But we have to take the time to nurture ourselves.

Come to me, all you who are weary and burdened, and I will give you rest.
Matthew 11:28

Do you ever have those days where you feel like you have “too much on your plate.”

I find myself, quite often, praying to God to please lift the heavy burdens of this life.

He wants us to bring everything to him. He loves and cares about our well-being.

We can unload that plate and let him take control. He will take care of us and love us right where we are and provide the peace that we need to conquer our trials.