Exercise improves your circulation.

You can’t afford not to do it.

The heart is a muscle that can be strengthened by exercise or weakened by lack of exercise.

A lack of physical activity can significantly increase the risk of developing chronic diseases like cardiovascular disease, type 2 diabetes, certain cancers, high blood pressure, osteoporosis, and depression, while also contributing to weight gain, reduced muscle mass, poor mental health, and decreased overall quality of life.

• Pregnant? - rebound

Apply the A’s

Attainable (capable of being done or carried out)

Affordable (inexpensive, and reasonably priced)

Achievable (able to be brought about or reached successfully)

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Benefits (What are the facts?)

• It’s a battlefield of the mind first.

Neuro Pathways

• Changing neural pathways, also known as neuroplasticity, is the brain's ability to reorganize itself by forming new neural connections throughout life, primarily in response to new experiences and learning, allowing for adaptation and skill development; essentially, the more you practice something, the stronger the associated neural pathways become, while unused pathways weaken and can eventually fade away.

• Key facts about changing neural pathways:

• Neuroplasticity is a lifelong process: The brain can change and adapt at any age, although the rate of change may slow down with age. 

• Use it or lose it: Frequently used neural pathways become stronger, while those not used regularly weaken and can eventually be pruned away by the brain. 

• Learning new skills stimulates new pathways: Activities like learning a new language, playing a musical instrument, or exercising can create new neural connections. 

• Practice is key: To significantly change neural pathways, consistent and deliberate practice is required.

Moderation is 80/20 - 80/20 rule

• Diet vs. Lifestyle

Discernment

Self discipline: Practicing self-discipline helps you find inner peace, strength, resilience, and can even help heal mental health issues.

“Rejoice in the Lord always. I will say it again: Rejoice! Let your moderation be evident to all. The Lord is near. Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” Philippians 4:4-7

Apply the A’s

• Attainable (capable of being done or carried out)

• Pray and discern what is best for you and your family.

• Affordable (inexpensive, and reasonably priced)

• Not every health fad is for you. (That’s why we are doing this podcast!)

• Achievable (able to be brought about or reached successfully)

• Create a health plan that works for you and your family.

The best food for a baby should be breast milk. (goats milk is closest if you can't breastfeed.)

When should a baby eat food? 

1. When they have teeth. 

2. When the baby can sit.

3. When the baby can feed itself. (you must have all three)

Don’t give them starch too soon! It depends on their teeth. 

4 on the top and 4 on the bottom are still milk teeth. 

When molars come through, they are ready for grains. (4 grain grinders)

At 10 months you can give them steamed veggies.

Teach them to chew! First foods should be cucumbers, celery or apples.(baby food doesn’t teach them to chew) *When they spit it out example.

Foods with dye: 

Breakfast like a king

Lunch like a prince

Acid reflux:

It’s not too much acid - it’s a weak valve. How can you help? ^^^

Strong acid is important for digestion. Stop taking antacids.

Stomach acid is antibacterial. It allows your body to heal itself.

Low stomach acid? Take juice of a lemon and then ¼ tsp cayenne pepper and ⅓ cup of water before a meal. 

 Strengthen gut flora:

Gut flora is responsible for breakdown of b-vitamins, absorption, protection, and nourishment.

Eat fermented foods, take a probiotic, eat less sugar and more whole foods. Don’t take antibiotics. (they kill gut flora and cause mold and fungus in the body)

Chew:

Spend time chewing your food and giving the digestive enzymes in your mouth time to start breaking down your food. Benefits: weight loss - less digestive issues - less sensitive to foods.

Eat sitting and in a peaceful environment:

This improves digestion.

 Water intake while eating:

A lot of fluids during a meal delays digestion because it dilutes the stomach acid.

Stop drinking 30 minutes before a meal and start again an hour or 2 after eating.

 Hours between eating:

Digestion takes 3.5 - 4 hours. Rest 1 hour so eat every 4.5 to 5 hours. Give the body time to fully digest before you fill it with food again.

Starving between meals? The body often doesn’t know the difference between thirst and hunger. Drink water!

Apply the A’s

Attainable (capable of being done or carried out)

Start small: Pick what part is most doable for you and start there. Then build.

Affordable (inexpensive, and reasonably priced)

Breast milk - the cheapest and best thing to feed your baby.

When you chew properly you eat less therefore saving money.

Achievable (able to be brought about or reached successfully)

Partner to eat well with. Start!

Fruits and vegetables are a must

Organic is a must! (1 organic tomato has 9x the iron of non organic!)

Especially for these: 

The dirty dozen

After washing, 75% of non-organic fresh produce sold in the U.S. contained residues of pesticides, the report found. The worst are:

Strawberries

Spinach

Kale, collard, and mustard greens

Grapes

Peaches

Pears

Nectarines

Apples

Bell & Hot Peppers

Cherries

Blueberries

Green beans

The Clean 15: 

Most of the cleanest produce has a tough outer peel, husk, or shell that is removed prior to eating.

*Still clean these thoroughly!

Avocados

Sweet corn

Pineapple

Onions

Papaya

Sweet peas (frozen)

Asparagus

Honeydew melon

Kiwi

Cabbage

Watermelon

Mushrooms

Mangoes

Sweet potatoes

EAT YOUR GREENS!

Kale, spinach, collard greens, swiss chard, mustard greens cabbage, broccoli, etc.

Spirulina & chlorella.

5 Allergen foods: Dairy, wheat, oats, peanuts, and refined sugar

Stay away from ultra processed foods and fast foods!

Canola oil was never fit for human consumption.

“Herbal medicine is people’s medicine. We have a birthright to be able to heal ourselves with wholesome, pure medicine that grows from the earth.” - J. Rivkah Asoulin

Attainable (capable of being done or carried out)

Get rid of all processed and unhealthy foods in your home.

Affordable (inexpensive, and reasonably priced)

Organic is important - follow the clean 15 and dirty dozen rule.

Achievable (able to be brought about or reached successfully)

Focus on healthy foods that you enjoy and go all in on those foods. Then start “growing your pallet”.

Abstain: Restrain oneself from doing something.

“I have the right to do anything,” you say—but not everything is beneficial. “I have the right to do anything”—but not everything is constructive.” 1 Corinthians 10:23

Organ damage: Brain, heart, liver, and stomach. 

Increased risk of cancer: Liver, breast, throat, and stomach. 

High blood pressure: can increase the risk of a heart attack or stroke. 

Weakened immune system: More susceptible to disease. 

Anxiety: High amounts of caffeine can increase anxiety.

Leaches magnesium from the body.

Hearth health

Brain health

Promote bone health

Stress reliever

Digestive support

Better sleep and mood

Blood pressure: Caffeine can cause health complications for people with underlying health issues like high blood pressure and inadequate heart health. 

Sleep problems

Weight gain: The body stores excess sugar as fat, and eating too many calories from sugar can lead to overeating. 

Type 2 diabetes

Heart disease: Excess sugar in your blood can damage cells and tissues, especially blood vessels. This damage can lead to plaque buildup and increase your risk of heart attack and stroke. 

Cavities: Bacteria in your mouth eat sugar and produce acid, which eats away at tooth enamel and creates cavities. 

Mood swings and irritability

Cancer: Tobacco use can increase the risk of cancer in many organs, including the lungs, mouth, throat, esophagus, stomach, bladder, kidney, pancreas, cervix, colon, and rectum. 

Heart disease

Lung disease

Diabetes

Reproductive health: Tobacco use can harm sperm, which may lead to infertility. It can also make it more difficult to get pregnant, cause ectopic pregnancy, and cause miscarriage, stillbirth, premature birth, low birth weight, and birth defects during pregnancy. 

As humans, we tend to:

Remember traumatic experiences better than positive ones.

Recall insults better than praise.

React more strongly to negative stimuli.

Think about negative things more frequently than positive ones.

Respond more strongly to negative events than to equally positive ones.

NEURO PATHWAYS - they can be changed 

Rewire the Brain

Stop Negative Self-Talk

Reframe the Situation

Establish New Patterns

Attainable (capable of being done or carried out)

Lower intake everyday instead of cold turkey so the withdrawal isn't as intense.

Speak positive things over yourself in the mornings and evenings.

Who are you hanging out with? Accountability partners

80/20

Affordable (inexpensive, and reasonably priced)

It will save you money & enrich your life

Achievable (able to be brought about or reached successfully)

Give yourself a ONE WEEK GOAL. Abstain fully by one week.

Write down an “Abstain Plan”. Use the 3-3-3 rule. Focus on a new habit for three days, then three weeks, and finally three months.

Have support and accountability.

Trusting God brings about PEACE - Shalom - Wholeness

Shalom / Peace - Biblical peace is about wholeness or completeness, and it was brought to earth in the person of Jesus, the Prince of Peace.

Healthier relationships.

Improved mental health.

Less anxiety, stress and hostility.

Fewer symptoms of depression.

Lower blood pressure.

High blood pressure

Weakened immune system: Unforgiveness can make it harder for your body to heal 

Reduced sleep

Chronic pain

We are “Holistic Beings”

“God created man in his own image, in the image of God he created him; male and female he created them” Genesis 1:27

We are created in the image of God.

God is God the Father, God the Son, & God the Holy Spirit.

We are Mind, body & spirit.

We are diving into step 3...Sleep!

8 Hours of sleep is best (7-9)

Sleep alkalizes the body.

When you are sleeping 7-9 hours a night you get sick less often.

Proper sleep helps you stay at a healthy weight.

It lowers risk of serious health problems like diabetes and heart

Attainable (capable of being done or carried out)

Watch sunset - free

No blue light 30 min to an hour before bed - free

Keep room dark and cool - mostly free

Supplements - great & affordable options. Sleep spray

Don’t sleep enough? Start getting ready for bed an hour earlier. (while you get ready for bed, put the phone away and turn off the tv.

Book reading as a family, prayer as a family, etc.

Try for 7 hours first then work up to 8 hours. 

Prepare for school or work the night before. (lay out clothes, make lunches, etc.) Then wake up a little later in the morning.

Make rest a priority!

Challenge of the Week

Start sleeping 8 hours a night.

We are about 60% water so water intake is crucial for health!

Water carries nutrients and oxygen to your cells.

Attainable (capable of being done or carried out)