Resources for Decreasing Anxiety

YouTube Links:

 

Meditation: Silva Meditation for Deep Relaxation

A 30-minute guided meditation with deep breathing, a body scan and guided imagery to help you quickly relax. This is a great resource to help you find peace during a panic attack or extreme periods of anxiety.

https://youtu.be/JSGmBGOClQk

 

Abide Christian Meditation

A sampling of some of the therapeutic Christian meditations that can be found on the Abide app. These can be used to help you get to sleep or just to relax. Check out the Abide Meditation YouTube page for more great videos.

https://youtu.be/Q1BsUQDHc54

https://youtu.be/wOwsgWI2kJ4

https://youtu.be/mH87n55z-lc

https://youtu.be/7Dn4kdtvGkM

https://youtu.be/BCQeYXh2rhA

 

Marconi Union- Weightless

It is no wonder that this was voted the world’s most relaxing song. The British Band, Marconi Union, used scientific theory to produce sounds specifically designed to lower one’s stress levels, heart rate, and blood pressure. This 10-hour version will leave you with the tranquil feeling of floating, far away from your daily stressors, in your own private island oasis.

https://youtu.be/qYnA9wWFHLI

 

Relaxing Fireplace: Babu’s Relax TV

Don’t have time for a getaway? You can relax all of your cares away by the fire, while watching the peaceful snowfall in a wooded cabin, without even leaving your home. Check out Babu’s Relax TV YouTube page for even more relaxing videos.

https://youtu.be/xRprw9kvPns

 

Nature Therapy: 4K Relaxation Channel

Take a hike! No seriously, research has shown that a hike in the woods is a great way to reduce stress. Enjoy this hike in the woods from the comfort of your recliner. Follow 4K Relaxation Channel on YouTube for even more great nature videos.

https://youtu.be/oSmUI3m2kLk

 

 

Apps:

 

Abide

I have always been an advocate of Christianity and meditation as a journey to healing, but I just recently discovered this amazing app that combines the two philosophies. God’s word and prayer provide the answer to any problem you may be facing today.

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 Relax Melodies: Sleep Sounds

Do you have trouble getting to sleep? Staying asleep? Or just unwinding after a long, stressful day? This is one of the most used apps on my phone, other than my kindle. It offers a wide variety of white noise, nature sounds, and isochronic tones to help soothe your spirit. Isochronic tones essentially emit sounds at regular intervals to influence your brainwave frequencies to induce sleep or relaxation. I know it sounds ridiculous, but try it. It is similar to binaural beats, but does not require the use of earbuds.

 

YouVersion Bible

Read daily Bible verses, make/share images of your favorite verses to meditate on, and there are hundreds of devotional plans on a myriad of topics ranging from anxiety, depression, relationships, forgiveness, anger…

 

Life Today TV

If you have never heard of Sheila Walsh, please check her out today. She speaks from godly experience on healthy ways to cope with anxiety. She has several books; I especially like her  5-Minutes With Jesus devotional series.  She does the Wednesday segment on Life Today, focusing on mental health. You can find all of her latest shows on this app, along with helpful blog posts.

 

 

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How Can We Pray for You?

Weekly Prayer Request:

Last Updated 9/10/18

 

April Davis Edmonds:

Please give April wisdom and strength, guide her and her and her family as they consider stepping out in faith and adopting. Help them to honor You and make the best decision for their family. Please be with all parties involved and give them peace of mind through this transition.

 

Tanya Moore:

We praise you for the miraculous healing you have brought about in Tanya’s life this past year. We pray for her continued healing, particularly her anxiety. Help her to use her brokenness as a message to help others.

 

Wayne Skaggs:

Lord, please help Wayne and Margie to find comfort and healing. They have both struggled with one health issue after another for some time now and have remained faithful through it all. Please give the doctors wisdom and insight into what is causing the problem and how best to address it.

 

Rob Skaggs

Please be with Rob and his family, help them with their private struggles. We specifically ask for guidance for his son, Brandon, as he is starting his own family.

 

Diann Wilson-Maupin

Please help bring comfort and healing to Diann and her family. They have been through so much, but through it all, she has remained a tower of strength for her family and an encouragement to those around her.

 

Jen Skaggs

Lord, be with Jen’s daughter, Jess. You know what it is she needs from you right now and how best to meet those needs.

 

Justine Jacobs Hahn

Continue to help Justine’s daughter through this terrible season of anxiety. Guide her through this next stage of life, as she transitions into college and adulthood.  Give her the comfort and strength she needs to adjust and use her talents to honor you.

 

Lindsey Jo Hammons

Please be with Lindsey’s father-in-law, as he is struggling with his mind. Give both Lindsey and David peace as they try to help him through this very difficult time.

 

Two are better than one, because they have a good return for their labor: 

If either of them falls down, one can help them up. But pity anyone who falls and has no one to help them up.

Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.  ~ Ecclesiastes 4:9-10,12

10 Suggestions for Overcoming Fear and Developing Faith

Summarized from The Power of Positive Thinking by Norman Vincent Peale

1. Formulate a Mental Picture of You Succeeding.

Never think of yourself as failing. The mind always tries to complete what it pictures.

 

2. Practice Thought Stopping.

Whenever a negative thought concerning your personal powers comes to mind, deliberately voice a positive thought to cancel it out.

 

3. Do Not Build Up Obstacles in Your Imagination.

Do not inflate difficulties by fear thoughts.

“I’ve lived through some terrible things in my life, some of which actually happened.”        ~Mark Twain

 

4. Do Not Be Awestruck By Others and Try to Copy Them.

Each person has their own unique attributes, and others face their own difficulties that you may know nothing about.

 

5. Meditate on God’s Word.

Repeat 10 times per day:

If God is for us, who can be against us? Romans 8:31

 

6. Get a Competent Counselor to Help You Understand the Reasons for Your Struggles.

Work on addressing the cause behind the conflict and learn more effective coping skills and strategies.

You are not your sickness.

 

7. Meditate on God’s Promises.

Repeat 10 times per day:

I can do all things through Christ, who gives me strength.

Philippians 4:13

 

8. Make a True Estimate of Your Own Ability and Add 10%.

Self-Deprecation ≠ Humility

 

9. Put Yourself in God’s Hands.

State, “I am in God’s hands.” Then, believe you are NOW receiving all the power you need. Feel it flowing into you.

“God is with me.”

“God is helping me.”

“God is guiding me.”

 

10. Remind Yourself that God is With You, and Nothing Can Defeat You.

Believe that you now receive power from Him.

Affirm it.        Visualize it.         Believe it.         And it will actualize itself.

 

FAITH OVERCOMES FEAR

 

 

Speak Light

 

Sticks and stones may break my bones…

Whoever thought this sage advice, obviously didn’t understand the power of words. Words are the most powerful weapon any of us have. The words we speak to others, the words we speak to ourselves, have a long-lasting impact that will persist long after any physical injustices have healed.

The most useful piece of advice you learn in any writing class is the significance of the first and last sentence—this is the main impression you will leave your audience with. In the beginning of the Bible, the very first official act, God speaks light into existence. What greater example could He leave us with?

And God said, “Let there be light,” and there was light. God saw that the light was good, and He separated the light from the darkness. ~Genesis 1:3-4

SPEAK LIGHT

Our words have the power to build people up or tear them down. Our words have the ability to encourage or inhibit. Our words can promote peace or harbor hate. Each moment, each breath, each word we speak. We only get one choice, so what will it be? As we see the girl that eats lunch by herself every day. As we listen to our peers laugh about the shortcomings of our so-called friend. As we witness the pain that she is trying so desperately to hide.  As we come across the homeless man on the street who can no longer look anyone in the eye, because he has been made to feel less than human. We all have parts of us that we want to hide from the world, parts of us that are broken.

 

Ring the bells that still can ring
Forget your perfect offering
There is a crack, a crack in everything
That’s how the light gets in.

~Leonard Cohen, Anthem

 

Each day is a new chance to choose, choose wisely. While things are stronger where they were once broken, if not allowed to heal properly, they leave scar tissue that never fully heals. Be the balm that soothes the weary soul, the cast that helps strengthen someone’s broken areas.

Use Your Words to Build People Up So They Can Rise Up!

An investment in the wellbeing of others is also an investment in our community, in the world around us. They say it takes a village. Well, you will never improve your own life by burning that village down, one cabin at a time.

 

SPEAK LIFE

Not only did God speak light into existence, but He spoke life into existence.

Then God said, “Let us make mankind in our image, in our likeness.”  

~Genesis 1:26

But God did not just create life, He created us to live that life fully and with purpose.

I have come that they may have life, and that they may have it more abundantly. ~John 10:10

And there is no greater way to live a life in abundance than by giving to others. There is no other purpose than to love others and bring them to the One who is Love. Sometimes we may have nothing more to give than our kindness–our kind words, our kind deeds. Not all currency is made of green paper.

In my job, we are required to take a CPR class every two years to learn how to resuscitate someone if the need ever arises. Luckily, it hasn’t. But I wonder, how many times have I come across someone in need of emotional resuscitation, someone in need of me to breathe life back into their situation, someone who needed me to circulate fresh air—a fresh way of seeing things—into their lives. How many times have you? And how many times have we been too busy to even recognize the warning signs?

In the beginning was the Word, and the Word was with God, and the Word was God… In Him was life, and that life was the light of all mankind. The light shines in the darkness, and the darkness has not overcome it.  ~John 1:1,4-5

         Speak Light      ~       Speak Life

 

                                    ↑                   So

                                                         They

     Build                       ↑                  Can

        Up                                            Rise

                                      ↑                   Up

This Is Not My Mess

Teenagers are oftentimes ungrateful, inconsiderate, messy. But we love them anyway, despite their shortcomings. I am sure each of us can look back to the worst version of ourselves and still almost hear the battle cry of our own mothers, “One day you will have a child just like you.” I still hear it; I still profess it to this generation’s carbon copy of my younger self. Oh, if only I had heeded that warning, I might have changed the course of history and saved myself a lot of heartache, both then and now.

I am certain that this is precisely why God created teenagers, so that we can more fully understand how He feels when we continue to mess up instead of learning from our past failures. When we take for granted all that he has done for us. When we refuse to listen to His advice, the very advice that we sought after. You see, God whispers that same promise, “One day you will have a child just like you.” Because let’s face it, teenagers are nothing but immature young adults—still learning, still growing from their mistakes. And we are just immature Christians, still learning from our own. But the good news is God promises us,

He who began a good work in you will carry it on to completion until the day of Christ Jesus. Philippians 1:6

If you need reassurance in the fact that we are actually just God’s teenagers, go to your kitchen right now—yes, the one you just cleaned five minutes ago. What are you doing right now? That’s right, you are rinsing off dishes, dishes that can almost touch the sink they are so close, but somehow, just couldn’t seem to find their way home (I guess their generation didn’t constantly remind them that almost only counts in horseshoes and hand grenades like ours did). And after a few choice words that are better left unsaid, you are thinking:

THIS IS NOT MY MESS

And it’s not, but yet you are the one cleaning it up. How many times do you think that Jesus thought these same words? As He was being taunted. As He was being beaten. As He was being crucified for our transgressions.

THIS IS NOT MY MESS

Today, while He is fixing the latest mess that we have gotten ourselves into.

THIS IS NOT MY MESS

But those were never His words. Those were never His thoughts.

His words were:

This is my body given for you. Luke 22:19

Father, if you are willing, take this cup from me; yet not my will, but YOURS be done.  Luke 22:42

Father, forgive them, for they do not know what they are doing. Luke 23:24

 How many times have you thought if only my child would listen, I could save them all this heartache? Because we have walked this same path, and we know how it ends. How many times do you think God has thought if only my child would listen, because He too knows how the story will end? There is nothing more difficult than watching your own child suffer and not being able to fix it for them, especially when you know the answers but they refuse to ask the hard questions.

The next time your child frustrates you—Oh, already—let it serve as a reminder to you that when times get tough, as they most assuredly will, listen to the One that has the answers, the One who knows how your story will end. Ask the questions, even the ones you are afraid to hear the answers to.

Ask and it will be given to you; seek and you will find; knock and the door will be opened to you. Matthew 7:7

Stop for just one second, stop thinking that you know everything, that you can do everything.

Be still and know that I am God. Psalm 46:10

Because while He will fix your latest mess, wouldn’t it be nice if He didn’t have to, and you didn’t have to learn how to muck your way through it once again.

Life is messy, there is no escaping that, but some messes are avoidable.

Sometimes, we can just go ahead and put the dirty dishes in the sink, go ahead and put our soiled circumstances in God’s hands. Because it is our mess, but it doesn’t have to be!

If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you. James 1:5

 

 

 

Keep Your Eyes on Me

 

In Bible times, when someone wanted to experience the presence of God completely, to clearly hear His voice, to fully embrace His power, they took to the mountains. There is just something about being on the peak of a mountain that not only moves you physically closer to God but spiritually as well. You cannot be atop a mountain, among the very presence of the clouds, without being in awe of its creator and His all-mighty power.

It was at the top of Mt. Sinai, the mountain of God, where Moses first encountered God in the form of a burning bush. It is here on this mountain that God commissioned Moses to lead the people of Israel out of slavery and oppression (Exodus 3:1-10). It is this same holy mountain that Moses returned to with the Israelites, where Moses climbed to receive the Ten Commandments, a list of precepts that are still followed today, well over 3,000 years later (Exodus 19-20). It is this same mountain that Moses climbed to be in the very presence of God, to seek His guidance for the journey he must make to the Promised Land.

If it is true that you look favorably on me, let me know your ways so I may understand you more fully and continue to enjoy your favor…The Lord replied, “I will personally go with you, Moses, and I will give you rest—everything will be fine for you.” … “I will make all my goodness pass before you…but you may not look directly at my face, for no one may see me and live.” Exodus 33:13-14,19-20 NLT

 During Jesus’ ministry, He dealt with all of the same stressors that we as humans face, only too a much greater degree. He frequently retreated to the mountains to pray for strength and guidance and just to be rejuvenated. If Jesus needed time alone to speak with God, how much greater is our need for moments of solitude and solace? It was on these mountain tops that Jesus would impart some of His greatest words of wisdom, including the Sermon on the Mount (Matthew 5-7). It was on the top of a high mountain that Jesus was transformed and His glory shown to the disciples.

 There He was transfigured before them. His face shown like the sun, and His clothes became as white as the light. Matthew 17:2

While that kind of experience was not necessarily my intention when I started my journey up the mountain, that was definitely how it ended.

There have been many great lessons learned at the peak of the mountains, and I am sure that mine was not nearly as profound as many of those, but I did learn that food poisoning and climbing, or should I say descending, mountains do not really mix all that well. The climb up the mountain was filled with breathtaking views and tranquility unknown in everyday life. Difficult at times, yes, but what pure form of beauty, the kind that truly speaks to your soul, isn’t? However, the climb down was a much different story, one that was filled with a different kind of beauty, the kind of beauty that can only be felt when you go through the fires and come face-to-face with God.

Shortly after eating our lunch on top of Mt. LeConte, I suddenly began to feel very sick. It was a little later that I came to realize that the hummus I had just consumed was maybe not the best choice. Unbeknownst to me, it had been sitting in a hot backpack the day before while we were hiking and overnight, instead of being properly refrigerated. I can tell you, it will probably be a good, long while before I eat hummus again; it is definitely not as good the second time around. Some of you may think it’s not even that good the first time.

I knew there was only one way off that mountain, and it was 6 miles of hiking through treacherous terrain. So, I did what I had to do, I just kept walking, and I prayed, I prayed like never before, like someone who has come to the end of themselves and knows that they won’t make it on their own. I pleaded with God, “Lord, please help me make it down off of this mountain!” And a verse immediately came to mind:

Yea, though I walk through the valley of the shadow of death, I will fear no evil: for thou art with me; thy rod and thy staff they comfort me.  Psalm 23:4

Image may contain: plant, tree, outdoor, nature and water

I have always been comforted by the story of Peter walking on water. Shortly after Jesus had descended the mountain, where he had been praying alone, He met the disciples who were already out in the middle of the lake. And by met them there, I mean He walked across the stormy waves to where they were tucked safely inside their vessel. Jesus beckoned to Peter:

“Come,” He said. Matthew 14:29

And Peter cast his fears and anxieties aside and put his faith in Jesus. He left the safety of his boat behind to brave the deadly seas. Even though the world was quite literally crashing down around him, he remained unscathed as long as he kept his eyes on Jesus. But like most of us, he became paralyzed by the chaos surrounding him.

But when he saw the wind, he was afraid and, beginning to sink, cried out, “Lord, save me!” Matthew 14:30

 It was that same calm voice that cried out to Peter that at that moment I heard calling out to me:

“KEEP YOUR EYES ON ME.”

It became a chant in my head:

“KEEP YOUR EYES ON ME.”

As I walked over thin strips of land, with a rocky mountain wall with only a cable to hold on to on one side and a sheer dropoff on the other:

“KEEP YOUR EYES ON ME.”

While traveling down slick, steep rocks:

“KEEP YOUR EYES ON ME.”

And I did, I kept walking, and I kept my eyes transfixed on Jesus. And after a while, I began to feel better, until I had only a couple of miles left to go, and I again became immediately very ill and weak. My mouth was parched, and I knew I was quickly becoming dehydrated, but every time I tried to take a drink, it only made my stomach start to churn. I sat down and didn’t know how I was going to be able to get back up and finish. Again, that still, small voice returned. Only this time, with a slight difference.

“KEEP YOUR EYES ON ME. YOU’RE ALMOST THERE!”

So, I shakily got back up, and did the only thing I could—I just kept walking and walking and walking, with Jesus’ voice encouraging me, until I eventually made it to the crystal clear, flowing stream waters, with serene waterfalls.

He maketh me to lie down in green pastures: He leadeth me beside the still waters. He restoreth my soul: He leadeth me in the paths of righteousness for His name’s sake. Psalm  23:2-3

 Image may contain: plant, tree, outdoor, nature and water

When we focus on God’s power instead of our problems, we can face even the most treacherous mountain. And we all have our mountains. Times when there are steep cliffs surrounding us, and one false step feels disastrous. Rocky terrain that is difficult to maneuver. A difficult stretch of land that seems like it will never end. Days when we feel we just can’t go on.

In those times when you just can’t do it on your own, Jesus whispers:

“KEEP YOUR EYES ON ME. YOU’RE ALMOST THERE!”

 

 

 

 

8 Health Benefits of Adding Kale to your Diet

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Among the most nutrient dense of all the green, leafy vegetables is kale—a virtual powerhouse of medicinal vitamins, minerals, and antioxidants. At only 36 calories per serving, adding kale to your diet will not only help you meet your health goals, but your weight loss goals as well. This low-fat food is a good source of both protein and fiber, which will not only help regulate your blood sugar level, but it will curb your appetite also.

 

It’s time to turn over a new leaf, and that leaf is called kale.

 

Quickly gaining in popularity due to its potent antioxidant and anticancer properties, find out just how kale can improve your health.

 

Help Lower Your Cholesterol Level

In a society that prides itself on overindulgence, and one that continues to encourage us to “super-size” our value meals, many of us are now paying the ultimate cost. These unhealthy eating habits have not only wreaked havoc on our waste lines, but on our overall health as well. According to the CDC, 73.5 million adults in the United States suffer from high cholesterol levels , placing them at twice the risk for future heart disease.

If you are a part of this one-third of the population, you may want to consider adding kale to your diet. A 2007 clinical trial concluded that a diet rich in this leafy green vegetable can drastically reduce your risk of coronary artery disease. Thirty-two men with cholesterol levels measuring greater than 200mg/dL consumed 150ml of kale juice daily for 12 weeks. At the end of the study, their cholesterol levels were markedly decreased.

While most vegetables retain more of their nutritional value when consumed raw, according to current research performed by the Western Regional Research Center, kale can more effectively reduce cholesterol levels when it is eaten after being steamed.

 

Improve Your Heart Health

Along with lowering your cholesterol, kale, which is a good source of Omega-3 fatty acids, can also improve your overall heart health.

 

Studies have shown that Omega-3 fatty acids:

  • Reduce blood pressure levels
  • Decrease the risk of an abnormal heartbeat
  • Decrease triglyceride levels
  • Minimize the amount of plaque buildup on coronary arterial walls

 

Kale is an excellent alternative source of Omega-3 fatty acids for those who do not like seafood.

 

Lower Your Risk for Certain Types of Cancer

40% of the population will be diagnosed with some form of cancer during their life, making it one of the leading causes of death throughout the world. There is not one person out there that doesn’t personally know at least one individual who has been brought down by this devastating disease.

 

Each year, millions take part in 5K walks and donate their valuable money in hopes for some kind of a cure, but one has yet to be found. So I ask you, if there was one thing that you could do to lower your risk, why wouldn’t you?

 

It comes as no surprise that kale is packed with antioxidants that neutralize free radicals throughout your body before they are able to damage otherwise healthy cells. However, researchers are now starting to see that kale’s cancer-fighting benefits go way beyond this. Not only is kale useful in the prevention of cancer, it may also help slow tumor growth in existing cancer cells.

 

Research has found that the compound sulforaphane, which is found in cruciferous vegetable such as kale, may help slow the growth of certain cancer cells.

 

A clinical study conducted by Oregon State University  found a decrease in markers for cell growth in 54 women who were diagnosed with breast cancer after they were treated not with chemotherapy or radiation, but with one cup of cruciferous vegetables a day.

 

This is promising news for women everywhere. Breast cancer  is the 2nd leading cause of death in women, with 1 in 36 women dying from this deadly disease.

 

The benefits of kale reach way beyond the treatment of breast cancer. Research has found similar results for the prevention and treatment of prostate, bladder, colon, and ovarian cancers.

 

Improve Your Immune System with High Levels of Vitamin C

When you think about getting your daily dose of Vitamin C, you probably picture a large glass of orange juice, not a helping of kale. Surprisingly, one cup of kale provides 134% of your daily value of Vitamin C. So the next time you feel a cold coming on, cut out all of the extra sugar, and go for the green instead of the orange.

 

Reduce the Effects of Aging on Your Vision

As you age, your vision begins to deteriorate over time. Vitamin A plays a huge part in slowing down the effects of aging. A recent clinical study found that high doses of Vitamin C and E, along with beta-carotene (Vitamin A) and zinc can help reduce the rate of age-related vision loss and minimize the risk of advanced macular degeneration.

We have already seen that Kale is high in Vitamin C, but it also contains 206% of your daily value of Vitamin A.

 

Reduce Your Risk of Osteoporosis with Increased Calcium

Your body does not produce calcium, so in order to maintain strong, healthy bones, it is essential for you to eat foods rich in calcium. As you age, your bones become more fragile, and calcium intake becomes even more important. Before the age of 50, your body needs 1,000mg of calcium a day; after the age of 50, that number increases to 1,200mg.

We all know that milk is an excellent source of calcium, but did you know that your body can more readily absorb the calcium found in kale than in milk?

A study conducted by Creighton University compared the absorption rate of calcium  from kale to that of milk in 11 different women. What the study found was that our bodies actually absorb the calcium found in kale better than that found in milk. The absorption score for kale was .409, while the absorption score for milk was only .321.

 

This is great news for you if you are lactose intolerant and in need of other sources of calcium.

 

Reap the Hidden Benefits of Vitamin K

We all know that Vitamin K is essential for proper blood clotting, but most of us would be hard pressed to give another one of its benefits. However, studies show that this fat-soluble vitamin is loaded with medicinal properties.

  • It helps prevent cardiovascular disease.
  • It works with calcium to increase bone strength and reduce the risk of osteoporosis.
  • It has proven to be beneficial in the prevention and treatment of some cancers, including prostate, colon, and lung cancer, as well as non-Hodgkin lymphoma.
  • It may reduce the risk of Type 2 Diabetes.
  • It lowers the risk of Alzheimer’s disease and dementia.

 

Kale contains 680% of the recommended daily value of Vitamin K, and when you cook it, that amount jumps to 1300%.

 

If you are taking a blood thinner, your doctor may recommend that you avoid kale and other leafy green vegetables which promote blood clotting.

 

Increase your Iron Intake

According to the CDC, iron deficiency  is the most common nutritional deficiency in the world, and the leading cause of anemia.

Symptoms of anemia may include:

  • Extreme weakness and fatigue
  • Shortness of breath with normal activities of daily living
  • Sensitivity to cold temperatures
  • Restless Leg Syndrome
  • Depression

An adequate amount of iron consumption is essential for your body to produce enough hemoglobin for proper red blood cell production. Red blood cells are a vital component of the body’s circulatory system; they carry the oxygen from your lungs to all of the organs throughout your body.

One cup of kale provides 6% (1.1mg) of your daily recommended amount of iron. It is a great source of iron for vegetarians.

 

In order to receive the full benefits of kale, do not drink tea with your meal. Tea contains tannins, which bind to the same receptor as iron, reducing the amount of iron that your body can absorb.

 

It is especially important if you are pregnant, trying to conceive, or breastfeeding to receive at least 20-30mg of iron daily. An iron supplement should be taken if this value cannot be met by diet alone.

 

Low amounts of iron may lead to:

  • Premature birth
  • Infants with low birthweight or developmental delays
  • Decreased cognitive skills, including poor memory

 

Conclusion

Kale contains countless health benefits that cannot be met by any other lone vegetable. It is a versatile addition to your diet that can be eaten either raw by adding it to your favorite salad or smoothie or steamed to make the perfect side item.

Kale provides more nutrients when it is steamed, but research suggests eating it raw allows you to receive its full antioxidant and anticancer properties. I would suggest a diet that includes a mixture of both raw and cooked kale to receive its maximum benefits.

 

Are you already enjoying the many health benefits of this superfood? Share with us some of your favorite kale recipes.

 

 

 

30 Day Plank Challenge

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30 Day Plank Challenge

 

Day 1

 

20 seconds

Day 2

 

20 seconds

Day 3

 

30 seconds

Day 4

 

30 seconds

Day 5

 

40 seconds

Day 6

 

Rest

 

 

Day 7

 

45 seconds

Day 8

 

45 seconds

Day 9

 

60 seconds

Day 10

 

60 seconds

Day 11

 

60 seconds

Day 12

 

90 seconds

Day 13

 

Rest

 

Day 14

 

90 seconds

Day 15

 

90 seconds

Day 16

 

120 seconds

Day 17

 

120 seconds

Day 18

 

150 seconds

Day 19

 

150 seconds

Day 20

 

Rest

 

Day 21

 

150 seconds

Day 22

 

180 seconds

Day 23

 

180 seconds

Day 24

 

210 seconds

Day 25

 

210 seconds

Day 26

 

210 seconds

Day 27

 

Rest

 

Day 28

 

240 seconds

Day 29

 

270 seconds

Day 30

 

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Welcome!

There are so many people out there suffering from poor body image, low self-esteem, loss of hope, depression, anxiety, or chronic health problems that are desperately seeking change, but just don’t know where to start. Maybe you know this person, maybe you are this person. In my life I have struggled with all of these issues in some degree or another, and I have learned that your mental, physical, and spiritual health are all interconnected – each area is hugely impacted by a lack in the others. I am lucky, because no matter what my circumstances have been, my faith in God has gotten me through the darkest of times. I’m not saying that I have never lost my way or lost hope, because trust me when I say I have. But I know true peace, because I have the Peace of God, which transcends all understanding.   I am strong, because I know Him who gives me strength.

I know what it is to be in need, and I know what it is to have plenty. I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want.

I can do all things in Christ who gives me strength.~Philippians 4:12-13

The world is full of people that will tear you down, people who are hard on each other and even harder on themselves. Let’s come together as a community and start building each other back up. I am starting this page as a place for people to come together, encourage others, and be encouraged.

Quit focusing on being the BEST, and start striving to be the BEST VERSION OF YOURSELF!

God made YOU for a purpose, and only YOU can fulfill that purpose!

 Learning to put my trust in God, eat healthy, and commit to regular exercise has greatly improved my mental, physical, and spiritual well-being. What you feed your body and mind greatly impacts the person you become.  If you fill your world with negativity, it’s hard to produce positive results.  The same is true for your body, if you are lacking proper nourishment, your mind and body cannot function at optimum level. Each week I will share articles on how to improve each of these areas of your life.  I don’t want to sell you anything, I just want to help others learn from my mistakes.  Join me on this journey of healing, and together we can make a difference.

 Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls.    ~Matthew 11:28-29

 

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