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Zig Zag


Your one-stop shop for weekly tips on nutrition, fitness, and spiritual growth.





Ever heard of leaky gut?

According to Harvard Health, Inside our bellies, we have an extensive intestinal lining covering more than 4,000 square feet of surface area. When working properly, it forms a tight barrier that controls what gets absorbed into the bloodstream.


An unhealthy gut lining may have large cracks or holes, allowing partially digested food, toxins, and bugs to penetrate the tissues beneath it. This may trigger inflammation and changes in the gut flora (normal bacteria) that could lead to problems within the digestive tract and beyond

Next week, we will talk more about how to prevent it and treatment for it. 


Learn more here. 



Health benefits of walking

Research has shown that walking at a brisk pace at least 150 minutes a week can help you: 

  • Think better, feel better and sleep better. 

  • Reduce your risk of serious diseases like heart disease, stroke, diabetes and several types of cancer. 

  • Improve your blood pressure, blood sugar and blood cholesterol levels.

  • Increase your energy and stamina.

  • Improve your mental and emotional well-being and reduce your risk of depression.

  • Boost bone strength and reduce your risk of osteoporosis.

  • Prevent weight gain.


If 150 minutes sounds like a lot, remember that even short activity sessions can be added upover the week to reach this goal. And it’s easy to fit in a few minutes of walking several times a day. This could be 10 minutes of brisk walking after breakfast, lunch and dinner. 


Learn more details here.



Healthy lifestyle tip

Find healthy alternatives- they are out there!

You will soon realize that there is a replacement for everything. What this means for you is that you can actually enjoy the foods you eat. Plus, you can still incorporate some of your favorite foods, just in a healthier way. We all have foods that we just absolutely love, so be intentional about finding healthier versions of your favorite foods.


As I mentioned before, this is a very important step because it keeps you excited, motivated, and gives you momentum to keep going. If you’re anything like me, you might be big on sweets. If so, take the time to find healthier alternatives to your favorite sweets. 

You can also make your own versions at home to ensure the ingredients are up to your standards. 


Additional information can be found here. 


Scriptures to declare over your life!

For The Mind: Scriptures To Declare Over Your Life 

1. I declare according to Colossians 3:2 that I will keep mind set on things above and not on things of the earth.

2. I declare according to Philippians 4:8 that I will only think on things that are true, things that are honest, and whatsoever things are just and pure.

3. I declare according to Isaiah 26:3 that God will keep me in perfect peace, because my mind is stayed on him and because I trust in him.​​

4. I declare according to Philippians 4:6 that I am anxious for nothing, and that I take everything to God in prayer. 

5. I declare according to John 14:1 that I will not let my heart be troubled because I believe in God.

Read more prayer points here. 



The Power of One

Ezekiel 22: 23-31 NLT


1. Name one person whose influence has changed your life forever?

In what ways did they impact you? Have you been able to pass on the wisdom to others?​


2. Can you think of one specific moment in time that was pivotal in your life?

Explain what was going on in your life at the time and why it impacted you so much. Have you been able to grasp the impact of that moment and duplicate it, to be a blessing for others?​


3. Share with the group the last time you had to admit that you were wrong?

How hard was it for you to admit your wrong and learn from it?

How did that process make you feel?

4. As you look back on your brokenness, can you see how it led you to a tremendous blessing in your life? If comfortable, share with the group the level of your brokenness at that time. How have you been positively inspired by the process to better understand others dealing with  similar circumstances?

5. What one prayer changed your life? Who prayed it and what was the prayer specifically about? What did you learn from this incredible experience about

the Power of Prayer?

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