Category Archives: Uncategorized

Strength in the Storm

Are you going through a storm?  A fierce trail or heartache that seems like waves of sadness & defeat are slapping you again & again and not letting up.  You are not alone and MORE IMPORTANT…you DO NOT HAVE TO GO IT ALONE!  I will share the comfort that our amazing Heavenly Father is giving me.  It is yours for the taking too!

When one of the biggest emotional storms hit my life, I fell to my knees. When my whole life was shattered like a pile of broken glass on the floor, I needed hope.

When my heart was so broken and I slid to the floor, I cried out to God.  In the quietness of my heart I heard His reply, this is how the conversation went,

Me: “God, I can’t take this. There is no way that I can get through this.”

God: “Yes, my child, you will.  I will help you.”

Me: “No Lord, it is too much.  I can’t bear it.  I don’t have the strength.”

God: “You are right.  You do not have the strength, but I DO.” 

Me:  “I don’t understand Lord.  What must I do?”

God:  “Lean on Me.  I AM your strength, don’t let this shake you.” 

He alone is my rock and my salvation,
    my fortress; I shall not be greatly shaken.” (Psalm 62:2)

Me:  “I’m scared Lord.”

God:  Shhhh, little one, I am here.  I will never leave you.  Trust Me.”

He is right.  All my struggles did not go away but leaning on God and trusting that He is working on my behalf gives me peace…I will get through this in His Strength.

You may be going through difficult times.  Maybe you have felt lost and without hope. When we are dealing with missing loved ones who have passed, broken families, wounded relationships, and the stresses & storms of life…Lean on Him.  Trust Him.

“I wait eagerly for the LORD’s help, and in His word I trust.”  Psalm 130:5

God is trustworthy, steadfast and sure. He is the strength of my heart. May He be the strength of your heart too.

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Chili, Paleo

I was looking for a way to substitute beans in my traditional chili recipe.  My husband went on line and together we looked at a few.  Here is our “tweaked” version.  We added what works for us and took out what didn’t.  All the colors make it a  great visual for the palate too!  This is on the mild/medium spice level.

Full of vegetables and flavor!

Full of vegetables and flavor!

  • 1 lb ground beef (grass fed, if you can)
  • 1 large sweet onion, diced
  • 2 medium sweet peppers , diced (I used 1 red, 1 green)
  • 2 medium/large sweet potatoes, peeled and medium diced
  • 3 cloves garlic, minced
  • 29 oz (2 CANS) diced tomatoes, NO sugar added or 4 large fresh tomatoes, diced
  • 1/4 cup apple cider vinegar ( I used Bragg’s)
  • 2 tsp cayenne pepper (you can use 2 Tbsp chili powder instead for a kick and/or 1 tsp chipotle chili powder…CAUTION, this one is SPICY))
  • 2 tsp ground cumin
  • 1 Tbsp paprika
  • 1 Tbsp dried oregano or (2 Tbsp fresh & chopped)
  • 1/2 tsp sea salt
  • pepper, to taste
  • cilantro, for garnish

Directions:

  • Heat  dutch oven or large skillet over medium heat. Add ground beef and let it brown.  Drain off any excess fat.
  • Add diced onion, peppers, sweet potato and garlic to the pan.  Season with sea salt & pepper.  Let everything saute for about 5 minutes or until onion is translucent.
  • Add the spices to the pot, stir to cover vegetables. Let mixture saute for about 5 minutes, keep an eye that it does not burn on. This step is important to let the spices roast and combine with other ingredients.
  • Add the apple cider vinegar to the pan, use a wooden spoon to scrape the bottom & sides of pan where most of the flavor is!
  • Add the diced tomatoes and stir everything together.
  • ( I transfer all my ingredients into my slow cooker and cook on low for 4 hours.
  • Or you can cover and bring to a boil.  Then reduce heat and simmer with the lid cracked for at least 20 minutes…more time, more flavor!
  • Season with additional sea salt & pepper, if desired
  • Garnish with cilantro, if desired

Follow my blog at myfatherswellness.wordpress.com

 

 

 

Love is everything

LOVE DEEPLY

LOVE DEEPLY

Love is everything.

It is the key of life, and its influences are those that move the world.

Ralph Waldo Emerson

To coach is to serve, to serve is to succeed—AUTHENTICITY

PRINCIPLE # 5

PRINCIPLE # 5

The foundation of Principle-Centered Coaching is built on five core principles that present an image of the kind of coach I want to be.

By following these five principles found in “Build it Big” by Direct Selling Women’s Alliance, I strive to cultivate a supportive, safe environment in which my team will flourish. This is principle number FIVE.

The Principle of AUTHENTICITY: An AUTHENTIC leader is comfortable being herself (or himself) and does NOT put on appearances. Strive to be natural, genuine, and honest in your dealings with your team.

I would go a step further and say, “Be genuine and honest with everyone you come into contact with”.
Authenticity” is all about being real. Genuine, not an imitation. Guard your character. It is who you are when noone is looking…Be aligned with your core values. When you are noble and trustworthy, your team and others will respect and listen to you.

Authentic leadership is all about being the person you know in your heart that you are and NOT what others want you to be or what is popular in the world to be. Authentic leadership does not come from your title or from the size of your bank account. It comes from your very being and the person that you truly are. It is taking the previous 4 principles, TRUST, RESPECT, SERVICE, and INTEGRITY (and I add FAITH)…I believe this is our AUTHENTICITY.

“Authenticity is the alignment of head, mouth, heart, and feet – thinking, saying, feeling, and doing the same thing – consistently. This builds trust, and followers love leaders they can trust”. Lance Secretan

Check out more blogs at http://www.myfatherswellness.com

Reference: “Build it Big” by Direct Selling Women’s Alliance, Dearborn Trade Publishing, page 140

How to Prevent Stress Eating

salty but not so goodness

salty but not so goodness

Many people respond to stress by turning to their favorite comfort foods, and that can lead to making unhealthy food choices. Once you reach for sweet, you are going to want salty and then sweet and the battle continues.
Certain tempting foods, like chips, fried foods, and sugary sweets can easily sabotage weight-loss goals. My weakness is Lay’s Sour Cream & Onion chips! A handful is okay, but I usually want the whole darn bag!
A good way to avoid these food pitfalls is to learn what your food triggers are ahead of time, so you’ll be prepared before stress eating kicks in.
Here are four easy ways to help stop stress eating:

1. Stick with a healthy eating plan. Whether you follow my 12 week Aim For Balance Program, Weight Watchers or another comparable program, stick with the program and follow the guildelines.

2. Keep your hands busy. Find something else to do with your hands besides eat. Keep the daily newspaper puzzle page handy, do some chores, read a book, or distract yourself by calling or e-mailing your friends or family.

Fresh Veggies are BEST!

Fresh Veggies are BEST!

3. Stock your kitchen. Make sure you’ve got a supply of crunchy vegetables like celery sticks, green- and red-bell pepper strips, and cauliflower and broccoli florets — cut them up and stash them in resealable bags in your refrigerator veggie drawer. Feel the urge to dip? Try hummus. Or enjoy your veggies with some spreadable low-fat cheese. Nuts, whole grain crackers and fresh fruit is good too. Remember, healthy snacks are encouraged, so you won’t feel hungry or deprived.

4. Exercise. Exercise is not only a great way to stay fit and manage your weight, it’s also a good way to keep your mind off food during stressful times. If going to the gym isn’t your thing, take yourself or your doggie for a brisk walk around the neighborhood. Getting your mind on something else for just 15 minutes will make you forget you were looking to munch.

Create a Strategy and Process

Map out your strategy and how to reach it

Create a Strategy and Process for everything you do in your business.

Random actions get random results. Whether you’re doing some marketing, offering a teleclass, or doing a live presentation, networking, or launching a new product you need to map out a strategy that will take you step by step to the result you want. Once you’ve nailed down your process or strategy you can use it again and again to get similar results. Taking a “shot in the dark” approach where you try an approach hoping it will work without thinking it through from beginning to end result is like playing darts while wearing a blindfold. Creating process maps as a visual really helps with this process.

From Janis Pettit, Small Business Strategy and Lifestyle Coach

WHAT ARE CARBOHYDRATES?

WHAT ARE CARBOHYDRATES (carbs)?

One of the body’s four sources of fuel  (Protein, Fat and alcohol are the other three)

All four sources contain calories:

Carbs-4 calories per gram

Proteins-4 calories per gram

Fat-9 calories per gram

Alcohol-7 calories per gram

Carbs are the body’s main and most efficient source of energy

When the body burns a calorie, energy is released

Carbs are manufactured by plants during photosynthesis

Two kinds of carbohydrates:

  • Simple carbs are also called simple sugars, contains one, two or three units of sugar or saccachrides—an example is table sugar, it is broken down quickly by the body to release energy
  • Complex Carbs are chains of hundreds or thousands of simple carbs that have bonded together.  These carbs are broken down more slowly by the body, providing a slow, steady release of energy

Two groups of Complex Carbs:

—Digestible (Starch)— Can be processed by the human digestive system and used for fuel                                                                                                                                                  Indigestible (Fiber)—

Whole Grains

Slow breakdown of sugars in whole grains

Cannot be absorbed by the digestive system, but has many healthful benefits                                                                                                                                                     All unprocessed fruits, vegetables, grains, beans, and nuts have both forms of fiber

How does a Complex Carb break down?

Take a  complex carb, like a bowl of old fashioned oatmeal or a slice of 100% whole grain bread… it has a high fiber content, which takes longer for the starches/sugars to be “unbound” so to speak…also prevents it from leaving the stomach quickly… Results in feeling fuller longer.

In small intestine-fiber and starch separate, nutrients are absorbed, starch is broken down into glucose and ready to be transported to the blood, as glucose enters bloodstream…blood sugar levels rise

In response to elevated blood sugar levels…the pancreas secretes insulin, a hormone that allows glucose to be transported to the cells.  Some is used as fuel, stored in the muscles and liver as reserve fuel and any extra is stored as fat.  As glucose is being distributed, blood sugar levels fall.

How does a Simple Carb break down?

Simple Carb, like a candy bar, it has little or no fiber.  It moves through the stomach and rapidly into the small intestine

—Because there is  little or no fiber… starch (sugar) is quickly absorbed into the blood stream causing a surge in blood sugar levels

To correct this, the Pancreas releases a spike in insulin, which immediately begins moving the glucose to cells located throughout the body

Having diabetes run in my family, I  am learning all I can to prevent this disease from happening to me.

What God says about fruit…

And God said, Behold, I have given you every herb yielding seed, which is upon the face of all the earth, and every tree, in which is the fruit of a tree yielding seed; to you it shall be for food. Genesis 1:29

So what are all the fruits? I think I got them all…

Acerola, (west-Indian cherry), Apples, Apricots, Avocados, Blackberries, Blueberries,  Boysenberries, Breadfruit, carambola (starfruit),  Carissa (natal-plum),  Cherimoya, Cherries, Clementines, Crab-apples, Cranberries,  Currants, Dates, Durian, Elderberries, Figs, Feijoa, Gooseberries, Grapefruit, Grapes, Guavas, Jackfruit, Java-plum (jambolan), Jujube, Kiwifruit, Kumquats,Lemons, Limes, Litchis, Loganberries, Loquats, Mammy-apple (mamey), Mangos, Mangosteen, Melons (cantaloupe), Mulberries, Nectarines, Oheloberries, Olives, Oranges, Papayas, Peaches, pears, persimmons,  Pitanga (Surinam-cherry), Plums, Pomegranates, Prunes, Pummelo, Quinces, Raisins, Rambutan, Raspberries, Roselle, Rowal, Sapodilla, Sapote-mamey,  Soursop, Sugar-apples (sweetsop), Tamarinds, Tangerines (mandarin oranges)