The Damaskos Way - 365 Days Along the Road to Health and Healing

Many of you followed this social media blog from the beginning when I first enrolled in school to become a health coach. 6 years later, my private practice is doing well, and my online ministries are growing. And they are all centered around what I learned during my 365 Days blog. I encourage all of you to follow your dreams! My newest dream come true is a new show on Ancient Faith with Molly Sabourin. It's called Filled With Less, and I hope you take a look :) https://www.ancientfaith.com/podcasts/filledwithless/inaugural_episode_of_filled_with_less

Inaugural Episode of Filled with Less - Filled with Less | Ancient Faith Ministries Molly and Cynthia interview Dr. Jeannie Constantinou and Dr. Trent Orfanos about thinking Orthodox, managing stress, and goal-setting. - An episode of the Filled with Less podcast on Ancient Faith Radio

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Turmeric is derived from the Curcuma longa plant grown in India and other Southeast Asian countries. The dried root is ground into the turmeric powder.

There are many chemical compounds in turmeric that benefit health by:

-reducing inflammation
-boosting skin health
-reducing symptoms of depression
-slowing or prevent blood clots

Get some turmeric into your diet with this soothing Turmeric Tea:
https://wellnessmama.com/223/turmeric-tea/

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Did you know that one of the highest environmental dangers is in the home?

Shocking, right?

And most of that pollution is generated by the products we use to clean. Thankfully, there are safe alternatives that can be created from household products, like this recipe for a safe and effective all-purpose cleaner:

-¾ cup water
-¼ cup rubbing alcohol
-5 to 10 drops of peppermint or lemon oil
-1 sq**rt of natural dish soap

Pour all ingredients into a 16-ounce spray bottle. Shake well before spraying onto surface (except for wood), and then wipe clean with a towel.

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For many of us, life is go go go! And unfortunately, that often includes our meals too.

But when we eat, we are taking the time to replenish ourselves, so shouldn’t we take the time to enjoy our food?

Enjoying what you are putting into your body by chewing slowly helps with digestion, weight loss, and it reduces stress by putting you in a mindful place where you are paying attention. Did you know you are also able to absorb more nutrients when you chew properly?

Try to slow down by chewing each bite at least ten times, or try putting your fork down between each bite to enjoy the food in your mouth.

Do you tend to eat quickly?

Don't forget to head over to www.holisticchristianlife.com to grab your free resources!

The trick to successful meal planning is to be prepared.

Follow these steps to get started:

Pick a Day
Choose a day that works best for you when you can set aside a couple of hours to plan, prep, and prepare your food.

Prepare
Get prepped by getting your food containers ready for each day and clearing out space in the refrigerator for your week of meals.

Create a Plan/Shop
You are prepping food to eat throughout the week, so choose foods with lasting power - no foods that are likely to lose their integrity after a few days. You want protein, a healthy starch and fat, and a bunch of veggies.
Use Helpful Resources like Meal Garden, Prep Dish, Plan to Eat...there are many services out there to help with meal planning.

Get to Work
Time to get going!

Enjoy a nice week of healthy, well-planned meals!

Don't forget to head over to www.holisticchristianlife.com to grab your free resources!

Cutting sugar is no easy task, because sugar is in so many things that we buy at the store, in the recipes we prepare at home, and even in the foods ordered at restaurants. It is not going to be easy at first, but cutting sugar is a great way to improve your health.

Here are some steps to follow to help get you ready:

Mindset
Prepare yourself setting your mind on clearing sugar from your body. How is sugar helping your body right now? How would it help if you cut it out?

Healthy Eating
Focus on eating healthy carbs, proteins, and anti-inflammatory fats. Eating healthily will help you feel better as your body starts its detox. Don't know what's healthy? Make sure you download the free resource over at www.holisticchristianlife.com.

Routines
Approach your detox by gearing up in the days before by making small changes to your routine, such as cutting cream and sugar from your morning coffee or cutting down on any beverages with sugar throughout the day.

Clean
Get rid of all the candies and sweets you have in your pantry. And be sure to read those ingredient lists!

Don't forget to head over to www.holisticchristianlife.com to grab your free resources!

Sleep doesn’t come as easily for some as it does for others, but thankfully there are some ways to help sleep come a little easier for the sleep deprived. There are changes to diet, exercise, and routine to help, but there are also some less commonly used sleep-inducing aids, such as essential oils.

Essential oils are concentrated from the natural oils found in plants and are used for many health benefits.

Try these sleep blends topically, as a spray, or in a diffuser to help you prep for a good night’s sleep!

Sleep Blend #1:
4 drops Lavender
3 drops Bergamot
2 drops Patchouli
2 drops Ylang Ylang

Sleep Blend #2:
3 drops Sandalwood
3 drops vetiver
3 drops Lavender
2 drops Chamomile
I like to put these in a roller ball and top off with fractionated coconut oil, almond oil, or jojoba oil. I get my roller balls and other essential oil supplies through my doTERRA site which is also open to you! https://www.doterra.com/US/en/site/thedamaskosway

Don't forget to head over to www.holisticchristianlife.com to grab your free resources!

Falling off the exercise wagon happens to the best of us. What’s important is not how you fell off, but how you get back on.

Here are some great ways to get back on the wagon:

Take it Easy
The first step to getting back on the wagon is to not be too hard on yourself. We all have those high points, and with high points, we have to expect some low points.

Start Slow
Get back up to speed by starting slowly with one workout at a time.

Buddy Power
Get some added support from a workout buddy, or someone who can help you stay on track.

Clean Sweep
Clean out the not-so-healthy foods in your refrigerator and pantry. This will help your resolve to focus on your health again!

What are some of your tips for getting back in the exercise game?

Don't forget to head over to www.holisticchristianlife.com to grab your free resources!

Warming up before exercise is an important step in order to prepare your heart and muscles for your activity and to avoid injuries.

Here are some great pre-exercise warm-ups to add to your exercise routine:

Get Your Heart Pumping
Start your exercise with a brisk walk, a light jog, or a few jumping jacks.

Dynamic Stretching
Once you have warmed up a bit, do some dynamic stretches, which means shorter, flow stretches. Long, static stretching before a workout can hinder your performance.

Do you have a warm-up routine before your exercise?

Don't forget to head over to www.holisticchristianlife.com to grab your free resources!

Running is a great all-body exercise, but it is important to be prepared for your weather before you hit the street or trail. Are you planning a vacation this winter? Hot weather is especially challenging because not being prepared can be dangerous.

Here are some important tips for the hot weather runner:

Start Slowly
It is important to start your workout slowly so that your body has a chance to adjust to the temperature.

Avoid Midday Heat
Because midday is the hottest point in the day. Try to aim for early morning or evening runs.

Protect Your Skin
Be sure to use sport specific sunscreen that is water and sweat resistance.

Stay Hydrated
Keep in mind that you will be sweating more on a hot run than at other times, so prepare by having more before and after.

Minerals
You lose a lot of minerals when you sweat, so be sure to replenish them with electrolytes. My favorite source is coconut water...God's answer to replacing electrolytes!

Run smarter, not harder.

Don't forget to head over to www.holisticchristianlife.com to grab your free resources!

Often we rely on our elders, friends, and parents when seeking advice for those big life moments and decisions, but what if you sought your own advice?

From where you stand today, write your future self a letter with some words of wisdom, an instruction, or a bit of advice, and then drop it in the mailbox, or choose to send it at a later date...to yourself! You can also imagine that you are writing to one of your children or a good friend who has asked for your advice. We know more than we think we do...it's just hard to take our own advice sometimes!

Whatever you choose, think about where you are now and what would inspire you, make you think, and help your future self.

Don't forget to head over to www.holisticchristianlife.com to grab your free resources!

As the season's change, so does the produce that is in season where you live. While many fruits and vegetables that are out of season are still available, it is always a good idea to shop what is in season.

It is beneficial to our bodies due to higher nutrient content and supports local farms!

A fun way to ensure you are eating with the season is to go to your town’s farmers market. React to this post with ‘LOVE’ if you support your local farmers!

Don't forget to head over to www.holisticchristianlife.com to grab your free resources!

While living zero-waste seems outside of the realm of possibility for a lot of us, there are still many great ways that you can make a difference by cutting down on your waste output at home.

Try some of these great waste reducing tips:

STORAGE
Use reusable containers whenever possible.

COMPOST
Start composting to reduce food waste.

MAIL
Cancel all unnecessary mail.

WATER BOTTLES
Only use reusable glass or stainless steel water bottles.

RECYCLING
Know the rules for recycling.

PLASTIC BAGS
Ditch the plastic bags whenever possible.

Do you have any waste reducing routines in your home?

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The kids are home from school and hungry. What do you do?

Before you grab that bag of chips, consider a quick snack that is going to hold them until dinner without the bad fats and additives of packaged and processed foods.

This recipe can be prepared in just 10 minutes!

No Bake Energy Balls:
1 cup old-fashioned oats
1/2 cup peanut butter
1/2 cup ground flax seed
1/2 cup chocolate chips
1/3 cup honey
1 tablespoon chia seeds (optional)
1 teaspoon vanilla extract

Instructions can be found here: https://armagazine.com/2jj3SMw

Don't forget to head over to www.holisticchristianlife.com to grab your free resources!

For most of us, not wearing deodorant is simply not an option, and for the rest of us, we are grateful for the courtesy, but unfortunately, a lot of store-bought options are loaded with aluminum and/or other chemicals that can become harmful to your health over time.

One way to stay fresh AND healthy is to make your own.

Try this recipe:
-1/2 cup coconut oil
-1/2 cup baking soda
-40-60 drops essential oil (lavender, lemon, sage, cypress)
-a small jar or empty deodorant containers

How to make:
-put coconut oil in a bowl
-mix in baking soda
-add in essential oils
-store in a deodorant container or in a glass jar

Here’s a video to demonstrate:
https://www.youtube.com/watch?list=PLVINYOg5zyBYxyUKdjir6UQi21CE9Rsq_&time_continue=3&v=tG-erfpi5q4
When I'm not making my own, my current favorite is the Native brand.

Don't forget to head over to www.holisticchristianlife.com to grab your free resources!

Your body’s core is often referred to as the body’s powerhouse because having a strong core helps you to maintain great positioning and overall posture.

One great way to strengthen your core is to work on your balance and to do that, you want to practice movements that challenge your body by trying to throw it out of balance.

Try this balance strengthening exercise:

Standing Crunch With Under-the-Leg Clap

-Start by balancing on one leg, with the other out in front of you, knee bent at a 90-degree angle and your hands together overhead.
-Crunch forward and clap your hands under the raised leg.
-Continue to clap over your head and under your raised leg 12 times.
-Repeat on your other leg.

Do you practice any balancing exercises?

Don't forget to head over to www.holisticchristianlife.com to grab your free resources!

When aiming to achieve your goals, it is important that you have a strategy to make sure your goal is clear and attainable. One way to do this is to follow the S.M.A.R.T. guide.

Each goal should be:

-Specific (simple, clear, important)
-Measurable (meaningful)
-Achievable (attainable)
-Relevant (realistic and results-based)
-Time-bound (time-limited)

Before you get started with this plan, make sure the goal you choose aligns with your values and overall objective.
In the Holistic Christian Life Daily Planner, I have all of the goal setting tools already created for you....you just fill in the blanks! January is right around the corner. Make sure you are on the mailing list so that you are one of the first to hear when 2020 is released for pre-orders.

Don't forget to head over to www.holisticchristianlife.com to grab your free resources!

Have you dieted and lost weight, but despite your best efforts you can’t seem to drop that last 5 to 10 pounds? This is a common problem with dieters referred to as the weight-loss plateau.

Here are some tips to help you crush those pesky pounds:

WATER
Drink more water. The body will crave food when you are dehydrated.

PROTEIN
Pump up your protein. Protein burns more calories during digestion.

SLEEP
Adequate sleep helps to balance hormones, which when out of balance can affect weight.

ROUTINE
Switch up your exercise routine. Variation can help jumpstart calorie burning.

SNACKING
Be aware of how much snacking you do. A bite here and there adds up.
STRESS
Are you managing your stress well? Stress increases cortisol which increases inflammation and can help you keep those pounds on!

Do you have any fat-fighting tips of your own? When working with clients, I've found no one is the same. We all have tricks that work, you just may need some guidance in figuring out what yours is!

Don't forget to head over to www.holisticchristianlife.com to grab your free resources!

Apple cider vinegar is considered by many to be a super product capable of soothing or curing indigestion, leg cramps, acne, dandruff, sore throats, upset stomachs, and even lowering cholesterol - just to name a few.

Pretty incredible when you consider that a product capable of so much is a common pantry item.

Check out this awesome resource for different uses of ACV:
https://bit.ly/2CubPsR

Don't forget to head over to www.holisticchristianlife.com to grab your free resources!

What do you do when you are on the go and a snack craving hits? Are you likely to grab something quick that maybe doesn’t have the best nutritional value, or are you prepared with something healthy?

Being prepared is everything when it comes to snacking because you are needing an energy boost, to tide yourself over until your next meal, and hopefully not add too many extra calories, sugars, or bad fats, like those found in packaged and prepared foods.

Be prepared for your next snack attack by making these delicious, energy packed Power Balls by Tricia Yearwood!
https://www.foodnetwork.com/recipes/trisha-yearwood/power-balls-2589714

Don't forget to head over to www.holisticchristianlife.com to grab your free resources!

We’ve all heard the age-old proverb, “an apple a day keeps the doctor away,” but do you know why apples come so highly recommended?

Well, because they are packed with yum, but also a large number of nutrients.

See for yourself:

VITAMIN C
A powerful free-radical blocking, infection resiting antioxidant

B-COMPLEX (RIBOFLAVIN, THIAMIN, & VITAMIN B-6)
Responsible for keeping your red blood cells and nervous system in tip-top health

DIETARY IBER
Great for digestion and bad cholesterol management

PHYTONUTRIENTS
A free radical blocker

Do yourself a favor and get those apples in!

Try this delicious apple muffin recipe: https://cookieandkate.com/2016/healthy-apple-muffins-recipe/
(It works well with gluten free flour also!)

Don't forget to head over to www.holisticchristianlife.com to grab your free resources!

We hear repeatedly that we should be getting a lot of fruits and vegetables into our diet, but very few of us get the recommended 5 to 10 cups a day. In fact, in the US, approximately 75% of the population does not get the proper amount of fruit and veggies. But guess what? A fruit and a vegetable are two different things! One or two pieces of fruit a day is plently. What we want to concentrate on is vegetables.

Here’s a great way to turn that around:

The ½ Plate Rule

By making sure that half of your plate of food at each seating is made up of vegetables, you should be able to meet or exceed the daily recommendation.

How many cups of fruits and veggies do you eat currently? Too much fruit and not enough vegetables? It's time to turn it around!

Don't forget to head over to www.holisticchristianlife.com to grab your free resources!

For breakfast, you want to aim for a balance of protein, fat, and fiber to give you the energy you need to start your day and keep you full until lunch.

This smoothie does just that:

The Breakfast Smoothie
-1 c unsweetened almond milk or water
-½ c. frozen blueberries
-1 c spinach
-1 scoop of vanilla protein powder (I like Truvani)
-2 Tbsp almond butter
-1 Tbsp chia seeds

How to make:
-Combine everything into a high-speed blender
-Blend!

Enjoy!

Don't forget to head over to www.holisticchristianlife.com to grab your free resources!

If you are buying a store-bought brand, there is a good likelihood that you are getting some added sugar, inflammatory bad fats, and even preservatives.

But isn’t dressing just supposed to be a balance of oil and something to flavor and emulsify it?

It is. That’s why making your own dressings is the best option to ensure that you are getting good fats, without the nasty additives.

Try one of these yummy home-made dressing recipes:
https://www.mealgarden.com/recipe/ginger-garlic-salad-dressing/?shr=9659
https://www.mealgarden.com/recipe/southwestern-salad-dressing/?shr=9659
https://www.mealgarden.com/recipe/greek-dressing/?shr=9659

Don't forget to head over to www.holisticchristianlife.com to grab your free resources!

Most of us are guilty from time to time of just trying to get through the week. We have work, school, after school, dinner, homework help, you name it, but it is important to take the weekday blinders off once in a while to connect with your family.

A nice conversation around the dinner table is wonderful, but sometimes it’s good to shake off all of your collective responsibilities for a few minutes to just be together, to laugh, and enjoy the moment.

A great way to do this is to hold spontaneous family dance parties!

Maybe you are setting the table with your spouse or children, and you just dance around the table as you're setting it, or try dancing to fill the dishwasher or dry the dishes. The more you can bring laughter and movement into your life, the more those stressful moments are going to feel manageable...not to mention giving your family some fun memories!

Put those dance moves to work, and break up the go go go with a little lightheartedness. You won’t regret it!

Don't forget to head over to www.holisticchristianlife.com to grab your free resources!

Does it seem like it is always someone’s birthday at work simply to tempt you with that store-bought cake with the blue, sugar-packed, "who knows what type of fat is being used as a base" frosting you are trying to avoid? Talk about inflammatory and toxic!

Well, take a breath because you can be prepared with a tasty treat of your own.

When you get the memo that it’s John, Paul, or Cindy’s birthday the next day, go home and make this alternative recipe for yourself to take in for the party:

Chocolate Pudding: https://www.mealgarden.com/recipe/avocado-chocolate-pudding-1/?shr=9659
Or, these cookies might do the trick:

INGREDIENTS
1 c. quick-cooking oats
1/2 c. old-fashioned oats
1/4 c. whole-wheat flour (Or gluten free flour - I like Better Batter which can be purchased on Amazon)
3/4 tsp. baking soda
1 tsp. ground cinnamon
1/2 tsp. kosher salt
1/4 c. (1/2 stick) butter, softened (Preferably from grass-fed cows)
1/3 c. granulated sugar
1 large egg
1 tsp. pure vanilla extract
1/2 c. applesauce
1/2 c. dried cherries
1/3 c. chopped dark chocolate, plus more for topping

DIRECTIONS
Preheat oven to 350° and line a large baking sheet with parchment paper. In a medium bowl, whisk together oats, flour, baking soda, cinnamon, and salt.
In a large bowl using a hand mixer, cream together butter and sugar until light and fluffy. Beat in egg, vanilla, and applesauce until combined. Mix in flour mixture until just combined.
Using a large cooking scoop, arrange balls of dough on prepared baking sheet, 2 inches apart. Gently flatten each ball slightly.
Bake until golden around edges, about 12 minutes.

Don't forget to head over to www.holisticchristianlife.com to grab your free resources!

Like the rest of your body, your brain requires fuel to function properly. So whether you are prepping for that end-of-term test, that job interview, or your upcoming spot on Jeopardy, you need to feed your brain appropriately.

The brain is only about 2% of the body’s overall weight, but it is responsible for 20% of the body’s energy.

That means saying bye bye to sugary meals and treats that only supply quick surges of energy for something more sustaining when you are prepping your brain for a workout.

Eat foods that are known to balance blood sugar levels, like avocado, whole grains, and nuts.

Try this brain healthy pre-workout smoothie: https://www.mealgarden.com/recipe/almond-chai-green-smoothie/?shr=9659
My favorite protein powder these days is the Truvani vanilla protein which is also vegan for days when we don't want to eat animal products.

What do you typically do to prepare for a test or a brain workout?

Don't forget to head over to www.holisticchristianlife.com to grab your free resources!