WELLNESS CORNER
Your one-stop shop for weekly tips on nutrition, fitness, and spiritual growth.
BODY
NUTRITION
01
How many times do you chew your food​?
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Excerpt taken from the book,"It Just Makes Gut Sense" by Jettie Taylor-Robinson. (pg. 5)
In the mouth, mechanical digestion is chewing to break food into smaller particles. The more you chew, the better.
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Since we’re on the subject of chewing, how many times do you chew before swallowing? The answer for most people is, “I don’t know.” or “4-5 times.” One of the suggestions I’ve heard is to chew each bite anywhere from 30 to 100 times for better digestion.
The suggestion I like best takes the mind work out of eating. Simply chew until your food is liquid. By doing this one simple thing, people have improved or gotten rid of digestive issues, and some even lost weight.
Check out the book here. ​
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02
EXERCISE
Ways to overcome a weight loss plateau​
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Reassess your habits. Look back at your food and activity records. Make sure you haven't loosened the rules.
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Cut more calories. Further cut your daily calories, provided this doesn't put you below 1,200 calories.
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Rev up your workout. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.
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Adding exercises such as weightlifting to increase your muscle mass will help you burn more calories.
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Pack more activity into your day. Think outside the gym. Increase your general physical activity throughout the day.
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Learn more here.
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03
SUGGESTION
Go-to healthy recipe: Veracruz Style Snapper
Health Conscious Suggestions:
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Buy wild-caught snapper filets, or use any fish of your choosing.
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They are a bit more pricey but so worth the extra dollars
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Make sure your olive oil is from a good source. 1 source preferably, like from California or Italy. You can always tell when you have a good quality olive oil because it will leave a peppery aftertaste.
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Use organic produce if possible
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If your looking to add a carb opt for wild rice or quinoa instead of white or jasmine rice.
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Check out the recipe here. ​
MIND
Ways to overcome a wilderness mentality ​
The word wilderness is used 305 times in the Bible. When translated back to the original language it is of Hebrew origin that literally means a pasture, open field, a wilderness.
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Wilderness is defined as a confusing multitude or mass: an indefinitely great number or quantity, a bewildering situation.
A wilderness mentality is when you keep going round and round the same old mountain of bondage, the same old pattern of thinking, and when we go round and round the familiar even when we know it’s harmful.
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We see in Deuteronomy 2:3 that God tells the Israelites that they have gone around THIS mountain long enough and that it was time to turn directions. What mountain is God pointing out to you today?
Read more here.