Winning the Food Battle

The Food Battle Begins Often, we go into our day unprepared for the food battle we will face with our decision regarding how we nourish our bodies.  Not recognizing it as a battle is dangerous and we will often find ourselves unprepared.  How often have you been out running errands longer than expected and you sense the stomach “gremlins” starting to scream at you?  Were you prepared for battle?  Did you have something healthy to eat with you?  Or did you then drive by the restaurant on the corner and…

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Salmon Cakes

These Salmon Cakes are so amazingly delicious.  The sweet potatoes give them a really nice sweet flavor.  They are a little higher in fat than some of my other recipes, but that is because it is salmon!  Salmon is packed with the amazing omega-3 fatty acids that are so good for your heart!  They also reduce inflammation and can help prevent other chronic diseases like diabetes.  I never used to like fish, but lately I am finding so many wonderful recipes to incorporate it more into our weekly meal plans.  …

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What Does the Bible Say About Sugar Addiction?

How much is too much sugar? I hear it all the time, “But I am addicted to sugar!” Many of us feel that if we tried to cut out sugar, we would fail because of our addition.  Speaking as a former addict myself.  I can tell you that it is very possible to cut it out even if you feel you are addicted.  It is also very possible to at least CONTROL the amount you are consuming.  I am not saying it is always easy, but it is possible.  Sometimes…

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Food Records Remade

Benefits of keeping a food record Food records can give you great insight into your own eating patterns and habits.  Are you a snacker?  Is there a time of day you tend to overindulge.  Is there a place you go to when you overeat?  Are your days of the week different than your weekends?  Are you an evening snacker?  Grazer?  You can learn so much about yourself by spending a few moments each day to reflect on what you are eating! Food records will help you learn about food intolerances…

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Chocolate Almond Banana Smoothie

My smoothie kick continues!  I love to make a smoothie for breakfast and take in on the go.  This smoothie recipe tastes like dessert and it is also high in protein!  This recipe also tastes amazing with almond milk in place of coconut milk.  See below for tips in purchasing a protein powder or shake. 1 cup Coconut Milk ½ frozen banana 1 Tbsp almond butter ½ scoop chocolate or vanilla protein powder (to equal about 10 grams of protein) 1 Tbsp cocoa powder 3 ice cubes Directions: Place all…

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Filling the Holes

Filling The Holes We have all been there.  When we feel discontent and down, like something is missing.  We try to fill the holes with more things, a bigger house, a nicer car, a better job, tastier food, and the list goes on.  The hole seems to be filled temporarily, and then like a pot hole, collapses again at the first sign of a heavy weight or an intense storm.  In the weight loss clinic I used to work in we tried so many behavior modification techniques, we tried various…

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Triple Berry Smoothie

This berry smoothie recipe is amazingly fresh and delicious!  You can make these the night before also and refrigerate until you are ready to drink it!  Breakfast in a flash! ½ cup Greek yogurt 1 cup Coconut Milk 1 cup fresh Kale 2 cups frozen mixed berries Directions: Place all ingredients in a blender, blend until smooth. Enjoy! Nutrition Information:  Total Calories: 280, Total Fat: 5 g, Total Carb: 42 g, Dietary Fiber: 5 g, Protein: 15 g

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Tropical Mango Smoothie

Another amazing and easy smoothie recipe with a hint of the tropics.  The cucumber gives it a nice refreshing flavor, and you will be amazed at how delicious it is! ½ cup Greek yogurt 3/4 cup Coconut Milk ¼ cup Orange juice 1 cup fresh cucumber, chopped 1 cup frozen mango 1 cup frozen pineapple Directions: Place all ingredients in a blender, blend until smooth. Enjoy! Nutrition Information:  Total Calories: 221, Total Fat: 5 g, Total Carb: 40 g, Dietary Fiber: 3.5 g, Protein: 15 g

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Strawberry Banana Smoothie

This smoothie recipe is AMAZING for a fresh and energized morning.  And…it is so simple! Ingredients: 1/2 cup Greek Yogurt 1 cup Coconut Milk, use the kind you find by the milk in the store, not the kind in a can 1 cup fresh or frozen spinach 1 cup frozen strawberries (4-5) 1/2 frozen banana Directions: Place all ingredients in a blender, blend until smooth. Enjoy! Nutrition Information:  Total Calories: 221, Total Fat: 5 g, Total Carb: 40 g, Dietary Fiber: 3.5 g, Protein: 15 g  

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Yoga Benefits Body and Mind

By: Ingrid Wentzel, M.S. Body Positive Personal Training Studio Many students and clients come to me with a few misconceptions about yoga. One is the idea that doing yoga is all about being or becoming more flexible, but that’s just part of the story. What most of us think of as yoga is a collection of physical postures (or asanas) under the umbrella of Hatha yoga. Their purpose is to align skin, muscles and bones, creating a balance of strength and flexibility. They also open and stretch the spine so…

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