In this episode, the hosts discuss the benefits of strength training and its role in building a healthy lifestyle. They share personal anecdotes, insights, and practical tips for incorporating strength training into daily routines. The conversation touches on the mental and physical benefits of exercise, the importance of starting slow and gradually increasing intensity, and the various options available for strength training. Listeners are encouraged to take steps towards preventive health measures and to find a fitness routine that works for them.

Key Points:

• Boredom and the need for physical activity in childhood
• The benefits of having a home gym
• Personal experiences with weight training and its impact on your mental health
• The cognitive and neuroprotective benefits of strength training
• Preventive measures for age-related health issues
• Tips for maximizing strength training routines
• Different types of strength training and their purposes
• The importance of personalized guidance and seeking professional help if needed
• The announcement of an upcoming fitness program by the host

Quotes:

"Exercising for an hour is like taking a 24-hour antidepressant pill." [00:30:33]

"You have the ability to reverse the health issues you're facing. It's never too late to start." [00:32:28]

Links Mentioned:

www.amycassels.com

https://twitter.com/amy_cassels?lang=en

https://www.instagram.com/acassels/?hl=en

https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

Mentioned in this episode:

NingxiaRed

Sparkle Dust

In this episode, we dive into the journey of Aerica Sanders, the calm mom coach, who helps women find peace and calm in their lives even amidst chaos. Aerica shares her personal story of following the societal "happy plan" but still feeling unfulfilled. Through therapy and coaching, she discovered that true fulfillment comes from within. Aerica now guides women on their own journeys to become the best versions of themselves. We also explore the importance of relinquishing control, building connection, and investing in oneself and relationships.

Key Points:

• Aerica Sanders is the calm mom coach, empowering women to create calm in their lives.
• External factors cannot create a sense of fulfillment; working on the relationship with oneself is crucial.
• Aerica offers a 16-week program with a five-step process tailored to high-drive women.
• Staying in the "right lane" of peace, calm, and connection is emphasized for a fulfilling life.
• Investing in oneself and relationships is a worthwhile and transformative endeavor..
• Aerica followed the societal "happy plan" of getting a degree, a husband, and a job, but still felt unfulfilled.
• Through therapy and coaching, Aerica realized that external factors couldn't create a sense of fulfillment.
• Aerica has guided hundreds of women and worked with organizations like Lululemon, Memorial Hermann, and nonprofits.
• Amy was drawn to Aerica because of her ability to understand and relate to the challenges of being a calm mom.
• High-drive women tend to want to control everything and everyone, which can lead to disconnection and resentment.
• Aerica's coaching approach is tailored to high-drive women, helping them find peace, calm, and connection.
• Aerica emphasizes the need to let go of control and treat partners as equals in relationships.
• The transformational power of coaching has positively impacted Aerica's life and marriage.
• Aerica's journey to becoming a full-time coach has been challenging but rewarding, and she wouldn't trade it for anything.
• Aerica offers a 16-week program with a five-step process for coaching, providing once-a-week sessions and on-demand support through the app Boxer.
• The importance of investing in oneself and relationships is emphasized, and the host encourages listeners to recognize their worth.

Quotable Moments:

"No one and nothing externally could create a sense of fulfillment." - [00:00:53 - 00:01:14]

"If we're not careful, we will try to control everything and everyone in our lives because it makes us feel safe." - [00:05:39 - 00:06:01]

"Just because I don't have a million clients doesn't mean I can't touch a million lives." - [00:41:15 - 00:41:34]

Links Mentioned:

www.aericasanders.com/

www.amycassels.com

https://twitter.com/amy_cassels?lang=en

https://www.instagram.com/acassels/?hl=en

https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

Mentioned in this episode:

NingxiaRed

Sparkle Dust

In this episode, Amy discusses the use of spices to add flavor and health benefits to your meals. Amy shares her experiences with spices in different cultures and emphasizes the importance of providing sunlight, water, and healthy soil for growing herbs. You will hear about the availability of spices in ethnic markets and the cost savings associated with buying them by the pound. This episode explores the health benefits of basil, cardamom, and cayenne, including their antioxidant properties, digestive benefits, and potential for reducing inflammation and chronic diseases. Amy also goes over the versatility and health benefits of various herbs, focusing on rosemary, thyme, and turmeric. Aside from eating these herbs Amy also mentions the option of using essential oils derived from herbs and shares tips on incorporating herbs into your daily routine.

Key Points:

• Spices not only add flavor but also offer health benefits to meals.
• Basil is a micronutrient-rich herb with calcium, vitamin K, and antioxidants. It can be used in teas, salads, marinades, and various dishes.
• Cardamom is a versatile spice with antibacterial properties, aiding digestion, and potentially lowering blood sugar levels.
• Cayenne pepper, high in antioxidants and vitamins, can reduce pain signals in the body and be found in pain relief creams. Rosemary: Widely used worldwide, rosemary can be added to dishes, teas, and beverages. It complements potatoes exceptionally well and offers a great carbohydrate alternative to rice or pasta.
• Thyme: With its distinct flavor, thyme enhances the taste of various dishes. It contains beneficial components like thymol, offering respiratory, neurological, and anti-inflammatory benefits. Thyme can be used in stews, fish, potatoes, salads, and more.
• Turmeric: Known for its vibrant yellow color and anti-inflammatory properties, turmeric contains curcumin, a powerful component associated with numerous health benefits. It is commonly used in Indian cuisine, curries, roasted vegetables, teas, and smoothies.

Quotable Moments:

"We're talking about spicing up your meals, using various spices in your meals and in your drinks or around your house to spice it up a bit.” -Amy

"We're so pulled away from the natural things. And when most people think of taking a diuretic, they think go to the store and get a water pill... Well, there's actually many natural things on earth that are natural diuretics.” - Amy

“Thyme is a really great herb to add to pretty much every dish because it enhances the flavor of everything” - Amy

Links Mentioned:

www.amycassels.com

https://twitter.com/amy_cassels?lang=en

https://www.instagram.com/acassels/?hl=en

https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

Mentioned in this episode:

Sparkle Dust

NingxiaRed

In this episode, The Cassels bring you into the world of essential oils and shares personal insights about an unconventional healing journey. You will hear the distinction between conventional and unconventional approaches to wellness, noting how the perception of essential oils has shifted over time. 

Tune in to this enlightening episode as we dive into the world of essential oils, uncover their extraordinary potential, and embrace the power of natural healing for a healthier, more vibrant life.

KEY POINTS:

• Went to Harlingen, Texas for Memorial Day for a relaxing time with Trey's mom and stepdad
• Emphasis on doing a lot of nothing and getting a lot done
• Enjoying the lack of planned activities
• Teaching kids to have fun without electronics
• Boredom as a positive and creative outlet
• Gained weight from indulging in chips and dips
• Appreciation for the bird population in South Texas
• Enjoyed morning walks and appreciating nature
• Living in the present moment and being present
• Learning about essential oils has taught the speaker about conventional and unconventional approaches to healing.
• They were initially introduced to the unconventional route, using oils instead of conventional medicine like Tylenol.
• By using the unconventional approach, they found that the body was able to heal itself without chemicals or toxins.
• The importance of understanding natural processes in the body, such as fevers, and finding natural remedies for symptoms like headaches.
• They have fond memories of using natural remedies, particularly essential oils, to nurture their children when they were sick.
• Essential oils can be used internally, such as in supplements or added to water for cleansing and hydration.
• The speaker mentions using essential oils in baking, particularly in banana bread.
• Young Living has a line of essential oils registered for internal consumption called the vitality line.
• Essential oils are highly concentrated, with it taking large amounts of plants to produce just a small amount of oil.
• The speaker appreciates the medicinal qualities of plants and the benefits they bring to their life.
• Essential oils can be used topically in baths, as massage oils, in skin care routines, and for reflexology.
• Applying oils to the bottoms of the feet can target specific organs in the body due to nerve endings.
• Essential oils can also be used for cleaning purposes, such as in diffusers or as sprays.
• The speaker has become knowledgeable about using oils during surgeries and for their family's health needs.
• They mention challenges associated with network marketing but emphasize that their goal has always been to help people rather than focus on building a large team or making money.

LINKS MENTIONED:

www.amycassels.com

https://twitter.com/amy_cassels?lang=en

https://www.instagram.com/acassels/?hl=en

https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

Mentioned in this episode:

Sparkle Dust

NingxiaRed

In this enlightening episode we embark on a journey to understand the incredible benefits of consuming a diverse range of colorful fruits and vegetables. Beyond their visual appeal, these vibrant foods are indicators of nutrient density. We explore the world of phytonutrients, natural compounds found in plants that offer a multitude of health advantages. From protecting against diseases to promoting optimal cellular function, phytonutrients play a crucial role in our well-being. 

However, many individuals fall short of meeting the recommended daily intake of fruits and vegetables. By incorporating these nutrient-rich foods into our diets, we can harness the power of antioxidants like vitamin C to slow down aging and oxidation. 

Join us as we take a look into the fascinating world of phytonutrients, explore their specific benefits, and understand how they can positively impact our health and even future generations. Don’t miss this eye-opening episode that reveals the secrets of "Eating the Rainbow" for a vibrant and thriving life.

KEY POINTS:

• How eating the rainbow can benefit your health.
• Colorful fruits and vegetables not only look appetizing but also indicate their nutrient density.
• Phytonutrients, natural compounds found in plants, offer a wide range of health benefits and protect against various diseases.
• Discover how consuming phytonutrients positively affects cellular structure and function, promoting optimal well-being.
• Many people fall short of consuming the recommended servings of fruits and vegetables.
• Learn about the importance of antioxidants like vitamin C in slowing down oxidation and aging processes.
• Explore the different types of phytonutrients and their specific benefits, from cancer protection to reducing inflammation.
• Foods rich in phytonutrients, such as cruciferous vegetables and grapes, can significantly reduce the risk of chronic diseases.
• The potential health benefits found in grapes and wine, and its impact on heart health and cancer prevention.
• By embracing a diverse array of brightly colored fruits and vegetables, you can lower the risk of chronic diseases and enjoy a vibrant life.
• Understand the remarkable epigenetic benefits of phytonutrients, influencing not only your health but also the DNA of future generations.

LINKS MENTIONED:

https://www.linkedin.com/in/gcheathamcambelyn/

www.amycassels.com

https://twitter.com/amy_cassels?lang=en

https://www.instagram.com/acassels/?hl=en

https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

Mentioned in this episode:

Sparkle Dust

NingxiaRed

In this episode, the Cassels interview Gayle Cheatham, a certified life coach specializing in helping families keep their children safe online. Gayle shares her background and how she became interested in navigating technology's impact on children. 

They discuss the challenges parents face with excessive device use and the importance of awareness and active parenting. Amy and Tray reflect on their own struggles with device use and the reintroduction of their kids' cell phones after a two-month grounding.

Overall, this conversation addresses the challenges of technology in parenting and offers practical solutions and resources to create a safer digital environment for children.

KEY POINTS:

• Gayle is a certified life coach specializing in helping families keep their children safe online.
• The Cassels sought help from Gayle in reintegrating their kids' cell phones after a two-month grounding.
• Gayle is from South Africa and has a background in the oil and gas industry.
• She noticed the increasing influence of technology in our lives and the challenges it poses, both personally and as a parent.
• Gayle became interested in helping families navigate technology and its impact on children during the COVID-19 pandemic.
• Gayle believes that technology is robbing children of their childhood experiences and wants to prevent them from missing out on developmental opportunities.
• She discusses her concern about kids feeling lonely despite their physical needs being met, as parents are often unavailable due to excessive device use.
• The importance of self-reflection as a parent and acknowledges her own struggles with device use.
• They discuss the need for protection and solutions for families facing phone addiction.
• Free parental control options are mentioned, such as built-in device controls and the website Protect Young Eyes.
• Monitoring systems like BARK and Covenant Eyes are recommended as paid options.
• The speaker suggests using flip phones or a starter phone as alternatives to smartphones for younger children.
• Communication and understanding between parents and teenagers are emphasized.
• The importance of teaching tech responsibility and empowering children to make good decisions is highlighted.
• Advocating for open communication and valuing teenagers' perspectives while making decisions as parents.
• They discuss the overwhelming nature of the topic and the need for a clear roadmap.
• The importance of creating whitespace and fostering quiet introspection for both adults and children is mentioned.
• The speaker jokes about their child being bored and their willingness to involve the other parent in finding activities.

LINKS MENTIONED:

https://www.linkedin.com/in/gcheathamcambelyn/

www.amycassels.com

https://twitter.com/amy_cassels?lang=en

https://www.instagram.com/acassels/?hl=en

https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

Mentioned in this episode:

Sparkle Dust

NingxiaRed

In this episode, Amy discusses the importance of developing a strong and healthy relationship with food for your overall well-being. Food is not just about enjoyment; it plays a vital role in building our bodies on a cellular level and fueling various bodily functions. Our eating patterns significantly impact different aspects of our lives.

Cultivating a healthy relationship with food can be a complex endeavor. It is influenced by factors such as culture, genetics, and personal experiences. Seeking support from professionals like health coaches can be beneficial in navigating our relationship with food.

Ultimately, building a healthy relationship with food is a journey that requires time and effort. By consciously choosing foods that align with our bio-individual needs and preferences, we can create a powerful and nourishing connection with food as a form of self-care.

KEY POINTS:

• A strong and healthy relationship with food is beneficial for our overall well-being.
• Eating patterns significantly affect different aspects of our lives.
• Developing a healthy relationship with food can be complex due to various factors like culture, genetics, social influences, etc.
• Different cultures have diverse food traditions and norms, influencing their relationship with food.
• Personal experiences can influence food choices, portion sizes, and meal timings.
• Childhood food associations and cultural practices can have a lasting impact on eating decisions.
• Belief in the food we eat can affect its impact on our bodies.
• Struggles with food can be overcome by identifying, acknowledging, and accepting them.
• Primary food, including relationships, spirituality, and emotions, is just as important as secondary food (actual food) for overall well-being.
• Building a healthy relationship with food takes time and effort.
• Six strategies for developing a mindful relationship with food: tuning into your physical body, identifying physical needs, recognizing physical hunger, cultivating gratitude for food, exploring new foods and flavors, and practicing self-compassion and forgiveness.
• Cultivating peace with food requires practice and awareness of your body's needs and cues.
• Rewarding with food for good grades and positive experiences of getting ice cream with family
• Exploring ways to achieve similar positive feelings without consuming detrimental foods
• Empowering yourself by asking questions about food choices and aligning them with health needs
• Examining beliefs about certain foods and reframing them in a positive way
• Seeking support and additional help in navigating your relationship with food
• Not relying solely on a spouse for support and considering professionals such as health coaches, therapists, nutritionists, psychiatrists, or psychologists
• Enjoying the journey of consciously choosing foods that align with individual needs and preferences

LINKS MENTIONED:

www.amycassels.com

https://twitter.com/amy_cassels?lang=en

https://www.instagram.com/acassels/?hl=en

https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

Mentioned in this episode:

Sparkle Dust

NingxiaRed

Join Amy and Tray in this heartfelt episode as they continue to share their incredible journey of love, faith, and self-discovery. You will learn practical strategies for maintaining balance and setting boundaries in challenging situations. There are also valuable insights into the powerful connection between emotions and physical health. Taking that connection into consideration Amy gives useful tools to help alleviate the physical toll those emotions can take on your body with intense emotional situations.

The profound impact of emotional stress on overall well-being, sharing their realization that even when migraines are absent, other symptoms related to emotional stress may persist. They stress the significance of staying grounded in the present moment and commit to continuing their journey of service and following God's guidance.

Whether you're seeking inspiration, guidance, or simply a relatable story, this episode has something for everyone. 

KEY POINTS:

• Amy and Tray celebrated 24 years of marriage and Amy received a gold James Avery olive branch necklace, which symbolizes peace, love, and partnership.
• They talk about their involvement with a young single mom named Kaylee and her three little girls.
• They mentored and supported Kaylee like family, feeling led by God to help her.
• They had a series of events that led to taking care of Kaylee's girls.
• Intense stress and emotional crisis and the effects emotions play physically.
• Fight or flight responses, including panic, adrenaline, headaches, and physical symptoms.
• Mistakes they made in becoming overly attached and taking on too much.
• The importance of understanding how the body reacts in moments of crisis.
• They emphasize the need to set boundaries and avoid letting emotions consume them in similar situations.
• When you can’t go for a walk, focus on stretching instead.
• Playing relaxing music to help with stressful situations.
• Epsom salt baths are a great way to relax and detox the body.
• Waking up all night with different scenarios and conversations in their mind
• Getting an IV to replenish fluids, electrolytes, vitamins, minerals, etc.
• Using a technique of visualizing a delete button to deal with intrusive thoughts.
• A massage can work out tension and help with blood flow and nutrient distribution.
• Tray acknowledges the need to keep moving despite feeling unwell.
• They discuss the importance of addressing emotional stress and its impact on physical health.
• Even in the absence of migraines other symptoms related to emotional stress can persist.
• The importance of focusing on the present.
• Committing to continue their journey of serving and following God's work
• They plan to pray and focus on their teenagers as their current ministry

LINKS MENTIONED:

www.amycassels.com

https://twitter.com/amy_cassels?lang=en

https://www.instagram.com/acassels/?hl=en

https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

Mentioned in this episode:

Sparkle Dust

NingxiaRed

In this episode, of According to the Cassels, Amy and Tray give us personal updates and share their excitement for their new workout equipment. With springtime in full swing, they talk about the benefits of detoxification and cleansing. 

The episode covers a range of detox tools, including oil pulling, tongue scraping, colon hydrotherapy, essential oils and more. We learn detoxing can be a way to reset unhealthy habits and start fresh with a healthier lifestyle. 

Overall, this episode provides a variety of practical tips for improving one's health and hygiene. Tune in to this episode to gain some valuable knowledge and have a great time listening! 

KEY POINTS:

• The Cassels discuss a dream and a Peruvian restaurant that serves great food.
• They plan to discuss some detox support tools later in the episode.
• Amy and Tray talk about updates in their lives and express excitement for their new workout equipment.
• The importance of lifting weights to keep muscles, joints, and ligaments strong.
• As the air warms and the flowers begin to bloom, they eagerly embrace the arrival of springtime and all the fresh beginnings that come with the new season.
• Good blood flow throughout the body can help to reduce inflammation and allow nutrients to move through.
• it's springtime and a popular time of year for cleaning and detoxing.
• The benefits of oil pulling, which involves swishing coconut oil around in the mouth to whiten teeth, remove stains, and detox the body.
• The importance of hydration is emphasized, and the speaker recommends drinking a large glass of warm water with fresh lemon on an empty stomach in the morning to help move bowels, cleanse organs, and hydrate cells. 
• They suggest aiming to drink half of one's body weight in water per day.
• Amy mentions the Hydro Jug as a great water bottle and discusses how they struggle with drinking enough water during the winter months.
• Recommending tongue scraping with a copper tongue scraper to remove mucus and toxic buildup in the mouth that accumulates overnight.
• Dry brushing is also recommended as a way to stimulate the lymphatic system, which does not pump itself.
• Colon hydrotherapy can release excess fecal tissue and mucus, and it's beneficial for people who have toxins built up in their colon that can cause disease.
• Enemas can also be used to reduce constipation, cleanse the colon, and provide benefits such as liver detoxification, weight loss, and improved bowel movements.
• Walking for 30 minutes a day can improve blood circulation and the uptake of oxygen, which aids the detoxification process and provides many health benefits.
• Essential oils are liquid extracts of various plants that can be used topically, aromatically, or ingested to help detox the body, but it's important to use high-quality oils.
• Do your own research on various detox methods such as oil pulling and drinking pesticide-free, organic coffee.

LINKS MENTIONED:

www.amycassels.com

https://twitter.com/amy_cassels?lang=en

https://www.instagram.com/acassels/?hl=en

https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

If you enjoy our podcast, we would greatly appreciate it if you could take a moment to leave a review and share your thoughts on your listening experience!

Mentioned in this episode:

NingxiaRed

Sparkle Dust

In this episode, we have two special guests who have left the Amish community to live a life of freedom as Christians. Saloma Hershberger and Katie Garber share their stories of growing up in a conservative Amish community, the rules and values they learned, and their decision to leave.

During the podcast, Saloma and Katie discuss their experiences growing up, including the religious abuse, fear-mongering, and control within their communities. They also discuss the values that they still hold dear, including gardening, work ethic and life skills, which were taught by their parents.

Key Points:

• Saloma and Katie left the Amish community to live a life of freedom as Christians.
• They have a passion for sharing their story and have an Instagram channel.
• Saloma grew up in a very old conservative Amish community and left when she was 17.
• Katie also came from an old order Amish family of eight and had no permission to go on vacations.
• The Amish community that Saloma and Katie come from did not have a church building; church was held in people's houses, which had to be cleaned from top to bottom.
• Each Amish community has its own rules, and the bishop is the one who makes the rules.
• The decision-making process in the community is through voting, and the rule with the most votes is implemented.
• The reason for not allowing Amish people to go on vacations or drive with drivers is unknown.
• Religious abuse, fear mongering, and control within communities.
• Katie and Salome still value gardening, work ethic, cooking skills, baking skills, garden skills, sewing, and cleaning skills, which were taught by her parents.
• The Amish community values helping others and coming together to pitch in, such as building a house without being paid.
• If every community taught and learned together, the world could be a better place.
• Enjoying modern conveniences, including electricity, hot water, and cold running water.
• The Amish community used a big kettle to heat up hot water, and they had to replace as much water as they took out to keep it hot for the next person.

Links Mentioned:

Katie Instagram: https://instagram.com/garberkatielee?igshid=YmMyMTA2M2Y=

Saloma Instagram: https://instagram.com/saloma_hershberger?igshid=YmMyMTA2M2Y=

www.amycassels.com

https://twitter.com/amy_cassels?lang=en

https://www.instagram.com/acassels/?hl=en

https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

Mentioned in this episode:

NingxiaRed

Sparkle Dust