Motivational Tools for a True Lifestyle Change


With the start of the year just ahead, many are setting goals, and many of those goals are focused on better health. Here are a few excellent online resources that are geared towards helping people incorporate healthy habits into each and every day so they can transform their lifestyles from that of mediocrity to that of thriving with stronger bodies and minds!

  • Revelation Wellness is offering a 30-day online Challenge called “The Little Way” for a tax-deductible donation. With an emphasis on growing your faith, you will also be encouraged in the areas of food and fitness. These 30 days will help you establish healthy habits that will become part of your daily life.

  • Wendi Pett’s Get Visibly Fit is a 7 week program to guide you and coach you to establish healthy habits and to break free of unhealthy ones.

  • Faithful Workouts has a free 31-day Health Challenge that allows you to click on the date and then a daily verse, food advice/wisdom, and a workout video will pop up for you. 

May you find the encouragement to continue in your health journey or to start your very own journey into a healthier and stronger you!

My Top 10 Foods for the New Year

Here is my “Top 10” list for foods that I aim to eat everyday and why.

1.  Chia Seeds –For Christmas, my mom gave me three large bags of chia seeds.  These super seeds have become a staple in my diet. I’ll mix them with my morning cereal, blend them with my smoothies, or top my Greek yogurt with granola and chia seeds. The benefits of chia seeds include:

  • Antioxidant-rich – They have a higher ORAC value than blueberries.
  • High in Omega-3 Fats–  This type of fat is essential for healthy brain function, and can help fight chronic diseases.
  • Satisfying- When mixed with liquid, these seeds take on a gel-like appearance, and this high-fiber goo allows your tummy to slowly digests it, helping you to feel fuller, longer.
  • Energizing- This plant-based protein gives you a full tank of energy for your day!

2.  Greens – I eat spinach, field greens, and just about any other green thing at least 3 times a day. It’s in my eggs, at my lunch, and dinner, and often find themselves into my afternoon snack. You cannot beat their nutrient-rich value.

3.  Colorful Carbs – When you hear the word “carbs”, I’m sure a slice of bread or a bowl of pasta pops into your mind. We often forget that fruit and colorful vegetables are packed full of  complex carbohydrates. About a year ago, I swapped out most of my breads, crackers, and other starchy carbs for fresh fruits and vegetables such as sweet potatoes, colorful peppers, and any other plant that falls under the  “Eat the Rainbow” rule. I lost a few pounds (unintentionally) in just a month, and even lost that bloated feeling AND look. I still enjoy some breads and starches, but just occasionally.

4. Low-fat Dairy – Plain, Greek yogurt topped with granola is my nightly treat. I often use Greek yogurt as a substitute for mayo or  creamin my cooking. All-natural  cottage cheese is also another high-protein, dairy product that I eat almost daily. Both of these are an easy source of lean protein to have on hand for a quick mini-meal, and both are versatile and can be made sweet or savory. Research is showing that whey protein (found in dairy products) may actually boost weight loss when compared to other protein sources such as soy.

5.  Eggs – Eggs and egg whites are an inexpensive way to incorporate protein into your diet. I always keep cartons of egg whites on hand and hard-boiled eggs in the fridge. My favorite things to do with egg whites are omelets, and I love to top a salad with my “deviled eggs“. Check out  “Egg Whites is a Flash” for more egg ideas.

6.  Nuts – My favorites are walnuts and almonds. Just a small handful goes a long way to staving off hunger. Once again, we find a high-in- Omega-3 fats food that is also high in protein. Need a mid-morning snack? I like to take just one half of a banana and slice it up and sprinkle with 1 tablespoon chopped walnuts and a dash of cinnamon.

7. Almond Milk– If you buy the unsweetened kind, it is only 40 calories per 8 oz serving. It is also high in vitamin E, manganese, magnesium, phosphorous, potassium, selenium, iron, fiber, zinc and calcium. It is a different flavor than cow’s milk, so switching to it in your coffee or in your bowl of cereal is a good way to become accustomed to it.

8. Legumes/beans– These little nuggets of nutrition are cheap! Just as fruits and colorful vegetables are an excellent source of complex carbs, so are these plant-derived protein powerhouses. Add them to salads, stews, meatloaves, and even baked goods to add a cheap, nutritional punch to your favorite foods. 

9. Brown Rice Protein Powder – We use Jarrow’s non-GMO vanilla brown rice protein powder in our smoothies. One tablespoon has just about 50 calories and does not have all those added ingredients that you will find in a typical protein powder. Another cheap way to get and keep a full tummy!

10. Coffee – Ahhhh, yes! The benefits of coffee include increased performance in your workout, and prevention in certain cancers and even diabetes. Enjoy a couple of cups today!