weight loss
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Weekly Menu
What I’m Eating This Week I am trying a new thing when sharing my menu. I get a lot of questions about recipes so I thought I’d include a few recipes along with my weekly meal plan. Opening the Day: I start every morning with protein coffee as my pre-workout. I drink my coffee as…
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Why You’re Not Losing Weight In A Calorie Deficit
Weight loss might be one of the longest most challenging adventures to undertake, especially as a woman. There are so many factors that affect weight in any given week. From hormones, water retention, lack of sleep, and stress to biological factors – weight is rarely a steady decrease.
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Protein Grain Bowl
Salads and grain bowls have been my go-to for lunches lately. I am stretching myself with vegetables and flavors I didn’t think I’d like them and yet I am pleasantly surprised by their rich deep flavor and filling results. This week it is a Protein Grain bowl is beyond surprisingly delicious: Ingredients for one serving:…
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Weight Loss & Mind Renewal
It seems like every woman I speak with is struggling to lose weight, has a terrible relationship with food, or is confused about what food to eat or what exercises to do. 10-years ago I left the fitness industry because I was, I too, was confused, exhausted, and filled with frustration with my body. It…
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Shepherd’s Pie Soup
It’s fall and soups become a staple in our house. I stumbled across a recipe for shepherd’s pie soup that I added my own twist to and it was one of the best soups I’ve made. Here’s how I did it. Ingrediants Directions
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3 Things To Improve Your Body Image
Calling all women to talk about themselves differently I don’t usually like to assume, however, I’m pretty sure I can assume that every woman reading this blog speaks about their looks and/or body negatively. Some more than others – but all of us privately or publicly tear ourselves down. Every time I walked by the…
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How Much Should I Eat??
In order to adjust to low energy availability our body starts picking systems to get less energy. Our brain is one of the first to slow down. Cognitive function needs a lot of energy, so without enough we will being to feel groggy, make poor decision, increase in irritability and lack basic self-control. From there…
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To The Women Feeling Defeated By the Mirror
I think my mirror at home must be a fun house mirror, a magical one that keeps changing it’s shape and in turn changing my body’s. Mirror images can often be distorted. It’s either our eyes or our minds that seem to make the focus all wrong. I finally understood the side mirror of my…
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Your Gaze Determines Your Health
Have you ever paid attention to how often you spend looking down? In my pursuit to find the secret to living as an anchored female, I’ve learned a lot about how my gaze determines my health, my energy, my love, and my life. As a recovering performance-based people pleaser I’ve noticed that all too often…
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Heal your Body by Listening to your Inner Orchestra
My current journey and goal are to link weight struggles, self-worth, and wellness success to scripture. Our relationship with YAHWEH makes all the difference in lasting results for health and wellness. In doing research and schooling for Integrative nutrition, it’s remarkably easy to see how our body’s design is a strong reflection of how our…
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Weight Loss & the Cookie Cutter Mindset
The perfect edges that cookie cutters make in shaping a gingerbread man, a Christmas tree, stars and even Santa please my organized brain. I love the reliability of the cookie cutter’s ability to stamp out the perfect shape every time. I wish life and clean eating were more like the perfect edges of a cookie…
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Build a City of Self-Control
Food and eating is one of my favorite things to do, and that caused troubles in past, it led me to being overweight, insecure and unhealthy mentally and physically. To help improve my self-control, I did a bible study called Taste for Truth. During this study I discovered how I can continue my love for…
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The Real Secret to Weight Loss – Final Part Physical Wellness
We’ve finally arrived at the most well known dimension of wellness. As you can now see, your weight loss and overall heath is a lot more than diet and exercise. as a matter of fact, even your physical wellness is more than diet and exercise. Physical wellness promotes the balance of physical activity, nutrition and…
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The Real Secret to Weight Loss – Part 7 Occupational Wellness
The work you do should be fulfilling. If you are absolutely miserable in your job it will carry over into your ability to make healthy choices that lead to joy and happiness in your life.
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The Real Secret to Weight Loss – Part 6 Intellectual Wellness
If you’ve been following this blog series, you’ve learned the importance of learning more about yourself and others and how that knowledge can lead to a happier and healthier life. You’ve also probably seen how much all of these areas are linked to your overall health and the carry over impact of each. Our minds…
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Real Secret to Weight Loss Part 2 – Spiritual Wellness
Spiritual Wellness, in my opinion, is where being healthy and successful begins. It’s where we realize that we aren’t alone in the struggles we face and that within each struggle there is an opportunity for growth. When we don’t understand that we are part of something bigger and aren’t well with who we are –…
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The Real Secret to Weight Loss!
We can’t go far without hearing about the next best weight loss food, pill, drink, diet…Our culture is obsessed with skinny and being skinnier than “that girl.” The secret to weight loss doesn’t lie within a pill, a diet, or even exercise. The secret I’m going to share with you today requires more purposefulness than…