Inspiring Others to Improve Their Health

Recent Posts

Don’t Fall Prey to Sugar-Laden Beverages

Don’t Fall Prey to Sugar-Laden Beverages

Recently, I saw this bulletin board “Rethink Your Drink” at a local High School. I was amazed by the amount of sugar contained in so many different types of beverages. Consumers have no idea how much sugar is contained in those sugar-laden beverages.   The […]

Healthy Snacks to Entice Your Kids to Eat Real Food

Healthy Snacks to Entice Your Kids to Eat Real Food

Healthy Snacks Susan Neal RN, MBA, MHS Over half of Americans suffer from chronic diseases. One of the dominant causes is the poor quality of the foods we consume. The average American ingests loads of chemical additives and sugar. Unfortunately, our kids eat food-like substances […]

7 Steps to Improve Your Health and Lose Weight Naturally

7 Steps to Improve Your Health and Lose Weight Naturally

Does your health or weight impede you from having a healthy, bountiful life? Do you lack energy, struggle buying clothes, experience difficulty exercising or keeping up with family members, or have physical ailments and pain? If yes, the seven steps outlined in this article will help you to improve your energy level, clarity of mind, and lose weight naturally. Jesus told us, “The thief‘s purpose is to steal, kill and destroy. My purpose is to give life in all its fullness” John 10:10 (NLT). Are you living life to its fullness? If not, are you ready to take steps necessary to birth a new you?

Even though the United States (US) is one of the most advanced industrialized nations in the world, the health of Americans is poor with over half having a chronic disease. I believe a contributing factor is the over consumption of sugar and refined carbohydrates. If you would like to get off these addictive substances follow this seven-step plan.

 

Step 1. Decide to improve your health through proper nutrition.

The decision to improve your health and well-being is very personal. No one can make this decision for you, it is your choice.

Step 2. Acquire knowledge and a support system to help make a lifestyle change.

Learning which foods are harmful versus beneficial is crucial in sorting out what you should eat. For example, most oat, soy, corn, and wheat crops in the US are GMO Roundup Ready crops where by the carcinogen, glyphosate (active ingredient in Roundup) is used on the crops as the farmer deems necessary. Therefore, you could consume glyphosate residue if you eat foods containing these ingredients unless they are organic.

Sweets and refined carbohydrates are addictive and harmful to the human body. The food industries spike our foods with sugar, and this causes us to become addicted. These processed foods cause a release of dopamine in the brain from the same receptors as opiate drugs. In addition, as the whole food is processed it is stripped of its nutritional value to extend its shelf life which increases the food industries profits but depletes our health.

In addition to acquiring knowledge, it is also vital to obtain a support system to assist you along the journey to improve your health. Ask someone to be your prayer/accountability partner. Start a journal and begin writing specific information about what you eat and why.

Step 3: Clean out the pantry and refrigerator by removing unhealthy foods, and clean out your emotions.

Remove unhealthy foods from your kitchen so you are not tempted to eat them. Some unhealthy foods include: wheat, sugar, corn syrup, white rice, artificial sweeteners, processed meats, processed foods, margarine, milk products, and soft drinks.

God gave us food to nourish our bodies. Yet food can be used for the wrong reasons. We may eat because we are sad, bored, stressed, depressed, or happy. As we engage in emotional eating, we turn to food, instead of to God, to appease ourselves. Cleaning out your emotions involves determining your relationship with food. Is it a healthy relationship or dysfunctional?

Stress also causes us to turn to food. We live in a fast-paced world where we eat on the run. Determine the stressors in your life, and evaluate how to minimize them. Ask God to help you along the way.

Step 4: Purchase healthy foods and an anti-Candida cleanse.

Plan your menu and grocery list so you can buy healthy foods. I post menus, recipes, and corresponding grocery lists at HealthyLivingSeriesBlog.com. God gave us a vast variety of fruits, vegetables, nuts, seeds, and grains to nourish our bodies. These wholesome foods can replace processed items that the food industry wants us to consume.

Some people crave sugar and carbs because they have a food addiction or an overgrowth of Candida in their gastrointestinal system. In the next few articles we will explore these topics further, so you can determine if you have a food addiction or overgrowth of yeast. You will also learn what to do to heal yourself.

Step 5: Plan for the start date to begin changing your eating habits.

If you are addicted to sugar or refined carbohydrates, you need to take spiritual measures to help break this habit. Reciting Bible verses, praying, journaling, praising God, and submitting your life to Christ will help break the chain of addiction.  In a future article we will learn about a five-step freedom from addiction plan.

Incorporate exercise into your life because scientific evidence concludes that regular physical activity prevents numerous chronic diseases such as diabetes, cancer, obesity, depression, hypertension, osteoporosis, osteoarthritis, and cardiovascular disease. The most physically active people are the ones with the lowest risk of contracting these chronic diseases. So get out and do whatever physical activity you appreciate. What matters is that you get moving.

Mindfulness exercises such as yoga and meditation trains a person to pay attention to cravings without reacting to it. Instead of responding by eating, the idea is to ride out the wave of intense desire. As a person becomes more mindful they notice why they feel as though they should indulge. Meditation quiets the part of the brain that can lead to a loop of obsession.

Step 6: Prepare and eat foods differently than you did before.

Whip up some great recipes. As you prepare your weekly menu, keep in mind the healthy eating guidelines listed below:

  • Buy organic fruits, vegetables, and meats.
  • About 50 percent of your food should be fresh, organic vegetables.
  • Eat one fresh, raw serving of a low-glycemic fruit per day. Low-glycemic fruits include green apples, berries, cherries, pears, plums, and grapefruit.
  • Do not always eat cooked foods. Eat a couple of servings of raw vegetables every day. Eat a salad for lunch with nuts, meat, or an avocado. When eating out, order a salad or coleslaw as sides since both are raw.
  • Plan for 25 percent of your food to be an animal or vegetable protein such as beans, nuts, and lean meats. Fish is especially nutritious.
  • A variety of different nuts and seeds are excellent sources of protein, minerals, and essential fatty acids.
  • Eat nontraditional grains such as quinoa, amaranth, pearled barley, and oats.

Step 7: Improve your health through continuing this new lifestyle never turning back to your old eating habits.

As you incorporate these seven steps into your life your energy level and health improve, and you lose weight. God gave us glorious bodies that heal from all sorts of ailments if we provide them with proper nutrients.

The seven steps provided here are designed to incorporate your entire self—mind, body, and spirit—in making this lifestyle change so you can experience a new future. After a week of being off sugar, cravings for it and carbohydrates cease. Live the abundant life Jesus wants you to experience by continuing this lifestyle change for the rest of your life. May God bless you on your journey to improve your health and birth a new you in 2018.

(This article was initially published on OneChristianVoice.com magazine.)

7 Steps to Get Off Sugar and Carbohydrates: Healthy Eating for Healthy Living with a Low-Carbohydrate, Anti-Inflammatory Diet

7 Steps to Get Off Sugar and Carbohydrates: Healthy Eating for Healthy Living with a Low-Carbohydrate, Anti-Inflammatory Diet

Three months after publishing my book, 7 Steps to Get Off Sugar and Carbohydrates, I received excellent feedback from the readers about their application of healthy eating to their healthy living habits. With the low-carbohydrate, anti-inflammatory diet guidelines they experienced: Weight loss Cancer recession Less sugar […]

Healthy Menu, Recipes, and Grocery List

Healthy Menu, Recipes, and Grocery List

Healthy Living Menu    I hope you enjoy this week’s healthy menu, recipes, and corresponding grocery list. This list should save you a couple hours of planning time. Everything is fresh and healthy. Remember to buy organic, if you can. Here is a printable version […]

Healthy Menu Plan Including Recipes and Grocery List

Healthy Menu Plan Including Recipes and Grocery List

Do you eat the same type of foods over and over again? Maybe you don’t have the time to plan creative, healthy menus. This post will solve that problem by providing a weekly healthy menu plan, recipes, and corresponding grocery list. Enjoy your new nourishing meals!

Fresh Food Menu  February 2018

*Recipe attached

Download this menu plan!  

Breakfast

Day 1: Oatmeal

Day 2: Banana Egg Pancake*

Day 3: Banana Quinoa Oatmeal (use leftover quinoa from Day 2 dinner)

Day 4: Grapefruit

Day 5: Granola*

Day 6: Chia Parfait*

Lunch

Day 1:  Broccoli Salad

Day 2: Baked Sweet Potato with butter, honey, and cinnamon

Day 3: Sliced Green Apple with Almond Butter

Day 4: Spinach salad with strawberries and sliced almonds

Day 5: Smoothie with spinach or kale

Day 6:  Boiled Eggs

Dinner

Day 1:  Chicken Fajitas, mango salsa*, guacamole* on a romaine leaf for the wrap

Day 2:  Grilled wild caught salmon with mango salsa, quinoa, and asparagus

Day 3:  Leftovers or Fish stew*

Day 4:  Baked potato bar with butter, broccoli, green onions

Day 5:  Grilled steak with mushrooms and green beans* with slivered almonds

Day 6:  White Bean and Cabbage Soup*

 


Grocery Shopping List

Produce

cabbage, celery, carrots, onion, broccoli, sweet potato, asparagus, spinach, mushrooms, potato, green beans, romaine, strawberries, pomegranate, banana, green apple

Either purchase already prepared guacamole and salsa or these ingredients to prepare it fresh: scallions, avocado, cherry tomato, cilantro, garlic, lime, red pepper, mango, jalapeno pepper

Meat

Chicken strips

Salmon

Steak

Bacon

Nuts/Seeds

sliced almonds, pumpkin seed, pecans, sunflower seeds, walnuts
1 cup almonds, sesame seed, chia seeds

raisins

almond or cashew butter

Seasonings

kelp or dulse seaweed flakes
cinnamon, parsley, bay leaf, clove, vanilla

Refrigerated Section

Butter, eggs

Almond/coconut milk

Freezer Section

Frozen fruit for smoothies

Miscellaneous

chicken broth 8 cups

red wine vinegar, oil

Dried white northern beans

Quinoa

Honey

Oatmeal

Organic tortilla chips

Download the Grocery List


Recipes for Healthy Menu

Day 1

Broccoli Salad

1 head broccoli, chopped

2–3 slices of fried bacon, crumbled

1 diced green onion

½ cup raisins or craisins

½–1 cup of chopped pecans

¾ cup sunflower seeds

½ cup of pomegranate

Guacamole

5–6 smashed avocados

½ cup diced cherry tomatoes

2 tablespoons cilantro

2 tablespoons olive oil

2 tablespoons red wine vinegar

½ cup chopped purple onion or scallion

2 cloves minced garlic (use fresh garlic, not from a jar)

1 tablespoon lime juice

Mix all ingredients together. Leave the avocado pits in the dip for better storage.

 

Mango Salsa

Chop 1 package of organic cherry tomato

Chop 1 small red pepper

Chop scallions

Juice of 1 lime

Diced Mango

Fresh Cilantro

Diced jalapeno pepper to taste

Salt and pepper

 

Day 2

Banana Egg Pancakes

1 smashed banana (lower in sugar if green)

2 eggs

1/8 teaspoon cinnamon

Mix ingredients together and pour small-sized pancakes in a hot skillet so they flip easily. These delicious pancakes need no syrup because the banana is sweet. (Makes one serving.)

 

Day 3

Banana Quinoa Oatmeal

1 cup of quinoa cooked in 2 cups of water (about 4 cups cooked)

2 smashed slightly green bananas (lower in sugar if green)

¾ cup chopped walnuts

1 teaspoon cinnamon

1 teaspoon vanilla

1 tablespoon honey or 1 teaspoon of stevia

¾ cup almond or coconut milk

Combine ingredients on stove top and warm.

 

Fish Stew

1 tablespoon olive oil

1 chopped onion or leek

2 chopped stalks celery

2 chopped carrots

1 clove minced garlic

1 tablespoon parsley

1 bay leaf

1 clove

1/8 teaspoon kelp or dulse (seaweed)

¼ teaspoon salt

Fish—leftover, cooked, diced

2–3 cups chicken or vegetable broth

Add all of the ingredients and simmer on the stove for 20 minutes.

 

Day 4

No recipes needed

  

Day 5

Granola

8 cups organic oats

1 cup almonds

1 cup pecans

1 cup walnuts

½ cup sunflower seeds

1/3 cup sesame seeds

1/3 cup pumpkin seeds

¾ cup coconut or olive oil

½–2/3 cup of honey

Combine all ingredients. Pour into two large greased baking pans. Bake at 325 degrees for 18–20 minutes; take out and stir. Cook for another 18–20 minutes, stir and add the following ingredients: 1–2 cups of dried fruit—berries, dates, apricots, raisins, or craisins.

Cook for 10 more minutes. Store granola in two-quart mason jars. Put one on the kitchen counter and the other in the refrigerator. Makes two quarts.

Green Beans

Blanch green beans in hot boiling water for 5-7 minutes. Drain water. Place green beans in a frying pan with 1 TBS butter and 1 TBS olive oil. Cook on medium for 5 minutes. Add 1-2 cloves of garlic and rosemary. Cook until desired tenderness.

  

Day 6

Chia Parfait

4 tablespoons chia seeds

1 cup almond or coconut milk

½ teaspoon cinnamon

1 teaspoon vanilla

1/8 teaspoon baking stevia

1 cup of fruit of your choice (berries, banana—lower in sugar if green)

½ cup of old-fashioned rolled oats

½ cup slivered almonds (or another nut)

Mix the first five ingredients and put in the refrigerator overnight.

In the morning layer the chia mixture with oats, nuts, and fruit in parfait glasses. Top with fresh fruit. (Makes 4 servings.)

 

White Bean and Cabbage Soup

1 tablespoon olive oil

4 chopped carrots

4 chopped stalks of celery or 1 chopped bok choy

1 chopped onion

2 cloves minced garlic

1 chopped cabbage head

½ lb northern beans soaked in water overnight (drained)

6 cups chicken broth

3 cups water

Sauté vegetables in oil. Add rest of ingredients and cook on medium-low heat for 30 minutes.

 

Family Connection Time


Family Connection Time


While traveling with my family over the holidays I came up with an inspiring bonding and self-improvement idea. I asked each member of my family to tell me two positive things about myself and one area where I could improve. I was fascinated with their […]

What is Your Theme for the New Year?

What is Your Theme for the New Year?

A couple of years ago I began creating a theme for my upcoming year along with a corresponding Bible verse. In 2016 my theme was Bloom. My verse was James 1:21 “And humbly welcome the word of truth that will blossom like the seed of […]

Welcome To Healthy Living Series

Welcome To Healthy Living Series

Thank you for joining my Healthy Living Series Blog. I am a registered nurse (RN) with a master of health science and a Certified Christian Health and Wellness Coach. I research and study healthy eating lifestyles, so basically I am a health nut. My motto is “Inspiring others to improve their health so they can serve God better.”

 

If you would like to improve the way feel and look, apply some of my healthy living tips to your life. Jesus told us, “The thief‘s purpose is to steal, kill and destroy. My purpose is to give life in all its fullness” John 10:10 (NLT). Are you living life to its fullness? If not, are you ready to take steps to birth a new you?

 

In addition to healthy lifestyle tips and the latest scientific findings regarding foods and health, I will post my weekly menu and grocery shopping list. This should help you with your menu planning.

 

Blessings to you on this grand adventure of life!

Susan

 


My Diary

Welcome To Healthy Living Series

Welcome To Healthy Living Series

Thank you for joining my Healthy Living Series Blog. I am a registered nurse (RN) with a master of health science and a Certified Christian Health and Wellness Coach. I research and study healthy eating lifestyles, so basically I am a health nut. My motto is “Inspiring others to improve their health so they can serve God better.”

 

If you would like to improve the way feel and look, apply some of my healthy living tips to your life. Jesus told us, “The thief‘s purpose is to steal, kill and destroy. My purpose is to give life in all its fullness” John 10:10 (NLT). Are you living life to its fullness? If not, are you ready to take steps to birth a new you?

 

In addition to healthy lifestyle tips and the latest scientific findings regarding foods and health, I will post my weekly menu and grocery shopping list. This should help you with your menu planning.

 

Blessings to you on this grand adventure of life!

Susan