With viruses penetrating our bodies, seasonal allergies clogging our sinuses, and the normal colds circulating in our environment, keeping our lungs happy can be stressful. Our lungs give us energy and life. When we’re breathing well, our minds are clear, our sleeping is solid, and we don’t really think about breathing. Learn seven great ways to help your lungs.
Viruses
The Coronavirus attacks our lungs. It takes a completely healthy human and preys on our breathing source. I understand this virus reacts differently in everyone depending on age and underlying conditions. We tend to think it’s out of our control. But we can be in control of how we are preparing our bodies for viruses or seasonal allergies.
7 Lung Health Builders
Exercise
Simply walking every day is a great exercise for your lung health. If you start walking try increasing the speed or distance every once in a while to give your lungs a workout. A slow jog will also do the trick. Aim for at least 20 minutes. Try breathing in your nose and out your mouth.
Breathe clean air
We can clean our air. During allergy season it’s not a bad idea to try an air purifier. Here is an economical air purifier option. This is a great option to improve lung health.
**I’m not a doctor, nor am I trying to be. I share the information I have either experienced myself or am extremely interested in, and then I keep things simple and give you the nutshell version. This article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please consult your physician before jumping into new things. This article is for information purposes only.**
Humidify
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Humidify while we sleep. A morning bloody nose is usually what I had for breakfast at least twice a week when I was a kid. There were three causes to this: dry winter air, seasonal allergies, and me picking my nose. My fix was a humidifier.
A humidifier keeps nasal passageways moist. Meaning with viruses, when the surface is moist it has a harder time sticking and penetrating through our body. Similar to a sore throat regime; keep the throat moist to flush out the virus. Here’s my humidifier. I absolutely love it!
Drink Agua
Drink lots of water. Keep things slippery in your body. Remember that viruses like to stick to things. Don’t give them an opportunity. Get a good water filter. Water is the source of everything, so make sure it is clean water.
No smoking, please
Steer clear of smoking. There is no proof that smoking is good for your lungs. It may feel good for a little bit, but it’s not worth the long-term effects. I’m talking about cigarettes, vaping, marijuana, and cloves. I understand that pipe (as in tobacco) and cigar smoking is slightly different…, but those have problems of their own.
Roll up the car windows
Roll up the windows on diesel. Some people love the smell, others despise it. If you’re behind a truck or diesel-driven vehicle your nose will tell you, especially if they don’t have Def in the line. Short-term exposure to diesel can cause people to feel dizzy, get a headache, or have irritation in the eyes, nose, and throat. Long-term exposure can result in cardiovascular and respiratory disease including lung cancer.
Eat for your lung health
Eat lung-healthy foods. Foods for
your lungs? For healthy lungs you’re going to want to eat:
Bananas. These rich in potassium fruits help the lungs contract and expand, hence preventing breathing problems.
Leafy Greens. These delicious yet scary-looking plants are packed with vital nutrients to support the lungs. Studies show that consuming these leaves could be linked to a lower risk of COPD, adult asthma, and lung cancer. Choose kale, spinach, and arugula. Salad here we come! I’ve got a kale salad recipe you should check out!
Garlic and Ginger. These antibacterial powerhouses can lower the risk of developing lung cancer (garlic) and decrease lung damage (ginger).
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Salmon. This omega-3 fatty acid is a great lung-cleansing food. This fights inflammation and increases blood flow. Here’s a post all about omega oils. And check out my salmon in a skillet recipe!
Turmeric. Of course turmeric. This is one of the best foods for your lungs. It’s filled with curcumin, which is what makes it a bright color. Turmeric has anti-inflammatory properties that help with asthma, COPD, and lung injury. This is a great one I recommend. Turmeric.
Wrapping up Lung Health
I hope that these simple quick lung health tips will make a big difference in your overall health and energy. May this help your body get ready to fight off viruses, improve allergy symptoms, and be a happy human.
Cleaning the house has been one of the most toxic yet healthy tasks in life. Sure we could pay someone else to do it but stay humble friend. Living in a clean house is not just healthy for our bodies but for our psyche. Learn how to make cleaning less stressful by understanding 5 key factors.
There have been numerous times my husband has suggested hiring someone to clean our house. Each time he brings it up three reasons keep me from saying yes:
1. I would still clean the house before they came to clean!
2. It’s hard to find a good cleaner, let alone one you can trust.
Someday I will probably get there, but I honestly don’t have any excuses for why I can’t clean my own house. If you’re like me, listen up to loosen up about cleaning the house.
Why cleaning the house matters
First off, living in a clean home does a body and mind good. When we don’t dust or vacuum as often as we should, dust mites build up and can lead to allergies. Not to mention lingering smells and sticky surfaces. It’s like a welcome mat for various germs and bugs with large bodies and little legs…that will motivate me to clean!
Like mowing the lawn, cleaning provides that same kind of instant gratification. Accomplishing a clean house is a huge win, especially if you put your sweat into it. Don’t let pride get in the way of cleaning. Everyone should clean. Some top CEOs are known to clean a restaurant bathroom.
When I’m cleaning I like to think of all the money I’m saving from paying someone to do it, not to mention all the calories I just burned! Cleaning the house has benefits, two of which are weight loss and money management.
5 factors to determine how often I clean
I’m not a deep cleaner every time I clean my house. Deep cleaning and the number of times to clean will depend on your situation. I’ve found there are five factors to determine how often to clean your house.
Pets
If you have a shedding dog or other messy pet, cleaning is probably going to happen more often. To easily clean fur off of furniture, use a dryer sheet, rubber gloves, or a lint brush.
Kids
The number of kids determines how often to clean. With kids, you must consider their ages. Starting a child out at 5 years old with an easy cleaning chore helps them understand you’re not their servant. The older they get the more they should help period.
Allergies
If your husband’s allergies flare up, dusting and vacuuming will be more frequent. When my husband sneezes in the morning, I know it’s time to clean. My son has the same issue. I’m getting a lot of miles on my vacuum!
Location
Where you live plays a factor in how often you clean the house. Do you live in a dusty field, near a construction site, or a pollen-invested forest? Again, in these instances, allergies could attack.
Personality
And lastly, don’t forget about your personality. Ask yourself these questions: Are you a ‘Laidback Jack’ or an ‘Anal Andy’? Do you like to do things yourself or are you a delegator? What about how you were taught? How often are you entertaining? Understand who you are and how you want to move forward.
When it comes to cleaning the house, get in the right frame of mind. Schedule a cleaning day and make sure your kids or husband understand what cleaning is and what their responsibilities are. Remember your cleaning schedule depends on where you live, who lives with you, and how you’re living!
The words ‘smile’ and ‘weight loss’ typically don’t go hand in hand when we are trying to lose weight. Let’s face it, diet, self-care, and wellness can be a challenge, no, it is a challenge. Then when you realize you need to help your child lose weight…oh brother. It’s okay, I get it. Why not make it fun? Seriously, this IS possible! I’ve got three ways to get your bodies (and minds) to feel and look better!
Weight Facts
Child obesity affects 1 in 5 children in the US. This means that children who are overweight now will likely be overweight when they are adults. This excess weight can not only increase the risk for them getting type 2 diabetes, cancer, and heart disease but their mental health and self-esteem may be altered. Also, being overweight can get to be very expensive! Not just in food and clothes, but with medical bills. We all want our children to live a life full of opportunity and blessing. To give your child a head start in life start with them knowing how to take care of themselves. This is so super important, because without their health, what do they have?
One of the biggest issues with weight loss is that children don’t understand health all that well. They are either going to watch you or other influences to get their knowledge. Since you are their biggest influence, you can help them make the right choices and for them to have fun while doing it.
When to start?
There is no better time than right now to get started on helping your child lose weight. “But I was going to wait until New Years’?” WHY? This is what gets us in trouble, procrastination. If you wait, you’re just going to make it harder on everyone. Go about this with a gradual approach. Help your kids make the right choices with their time and dinner plates now.
3 Fun & Simple Ways to Help Your Child Lose Weight
1. Let them see you.
One way to make diet, self-care, and wellness fun is for your kids to see you doing it with a smile on your face, in fact, this is probably the most effective way to teach your kiddos that taking care of yourself is actually a good thing. If they see you doing it, and that you’re committed to it and enjoying it, they’re likely going to start doing it too! Remember kids see and hear EVERYTHING! When you’re done exercising say things like, “Man, that felt great!”, “I feel so good!”, “I’m getting stronger, check this out!” (then flex your bicep or something).
2. Do it with them.
Another way to help your child lose weight and make it fun is for you to do it with them. As we know, when it comes to the couch, the snacks come too; which eventually leads to a fully loaded butt or gut for that matter. Make a family promise to each other that together we can be healthier and stronger! Then brainstorm together how you’re going to make this happen. This is also great because you’ll have each other to hold accountable. This approach can not only teach your kids about exercise and cooking but about love for themselves, it helps them learn more about themselves.
3. Make it a game.
Why not make it a game? I have a free download for you! Making anything a game for a child is way more fun than being Mr. Serious. I personally enjoy the game of Bingo. Just anticipating seeing the full line of tiddlywinks in a complete row is motivating! With Bingo Bites you win not by chance, but by choice! There are three versions: Bingo Bites Junior, Bingo Bites for 4 – 8-year-olds, and Bingo Bites for 9 -13-year-olds. These games focus on choices that, all-in-all, make a difference in their weight loss. You can download it in my Freebies.
Bingo Bites Junior comes with three cards: one card for diet, one for self-care, and one for wellness. Each card has colorful pictures and, of course, a free space! These are to be used on a daily basis until your kid gets into a habit of making the right choices in eating, grooming, and giving themselves some love. Honestly, any age can benefit from Bingo Bites Junior.
Bingo Bites for 4 – 8 is more complex than Bingo Bites Junior. This is one big card that covers a lot of ground! Instead of choosing what card to do, use this card to cover all territory. Bingo Bites covers all the food groups, water, exercise, manners, outside time, and reading. If you’re looking for a little help to motivate your kids, use a bingo marker they like; for instance, candy, coins, or tiddlywinks with a prize (like a soda or playing time on Xbox). BINGO!
The Bingo Bites for 9 -14 is the same except for the quantity of food and manners.
To download Bingo Bites Junior or Bingo Bites for specific ages simply go to my freebies and you’ll find it there. Remember, your first step in getting your family healthy is to take the first step.
One last thing! I know rewards are super important for a child. Typically we reward with food, candy, or ice cream. I get it, I do it too! All I’m saying is to change it up once in a while. Changing up the prize from a donut to a game of Crossy Roads or some other video game with mom, helps the child appreciate each prize a little bit more. Also, check out my eBook for more tips and strategies that work! Simple Happy Wellness Strategies. $75 value, yours for $5.99!
Do you ever wonder why some people blog? Understand the truth about blogging before jumping into it. Blogging serves everyone differently. Some people write to write, others try to make money, and others simply do it because they enjoy it. These are all great reasons! I personally have three motives for blogging and three tools to help you start blogging.
What does “Blog” even mean?
According to Google, a blog is a “web-log”. Some say it serves as a personal diary or platform for personal opinions. Yet, businesses write blogs to support their products, and people write blogs to teach about their talents or interests. In other words, it is informal writing compared to published books. You do not have to have a degree in English to write a blog, you don’t even need to have a high school diploma, anyone can write one and that’s the truth about blogging.
4 Reasons to blog
If you want to get into blogging, understand WHY you want to write one. Back in 2009ish, I started writing a blog. Frankly, I had no idea what I was doing. Blogging was fairly new back then. I could have taken many angles with my blog; however, my first intent was to teach people about joy. I had recently gone through a depressing season with infertility and wanted to help others get through times like these. Then somehow it transformed into wanting to share the lessons I’ve learned in life to help others save time. Since then, I’ve pretty much kept with that theme.
1. Gives you a voice
The main reason I started a blog was that I wanted a voice. When I’m in a conversation I tend to listen more than speak. I have learned a tremendous amount about people just by listening to them. However, at times when I do speak, others see it as a chance to speak too. Interrupting others is rude, in case you didn’t know that.
Listen up, speaking is not the only way to be heard in this world. People can voice themselves through music, dancing, drawing, cooking, and frankly any hobby or craft. The truth about blogging is that blogging gives you an instant voice through writing without interruptions.
2. Processes information
Writing to me is like therapy. It forces me to think about what I want to say and how to say it. When I get thoughts down on paper, it helps me see what is going on in my life. It’s kind of like journaling. Then when I blog about it, it helps me figure out what I want to say to others to help them in a similar circumstance. Blogging assists me in processing a challenge I am facing.
People learn through stories. If I can share a story of a challenging time in my life where I learned how to navigate through it or something miraculous happened to me to solve it, I want to share that information with others! Testimony is powerful. When we can relate to other people, things happen. Healing happens. Inspiration happens.
3. Remembrance
The other reason I blog is to leave a part of me on this planet. I know that sounds kind of corny, but think about it. A lot of the time when I blog I think about my family. When I’m long gone I still want them to be able to see me, hear me, and learn from me. Whether it’s through a blog post, YouTube video, or social media post, I want my family to be able to see that even though I passed on, I am still here with them.
4. Make extra money… the truth about blogging
Many bloggers blog to make some extra cash. If you can make money on your blog, I see it as a bonus, not as a steady stream of income and that’s the truth about blogging. There are A LOT of blog posts that tell you how to make money and how easy it can be. But don’t be deceived. Making money by blogging isn’t going to happen overnight. First and foremost, keep your day job. For dollars to roll in, it’s going to require time, energy, research, MONEY, and lots of testing. I’m not writing to deter you, I’m just giving you a heads up that it can be harder than people portray… which they are probably selling a blogging course.
I have spent some bucks on a few courses and found them helpful. Did they put me at the top of Google or give me the magic secret to making money? No. But they did give me an education on how it all works, which is super huge to understand. Just know, that there isn’t one course that covers all. Blogging is always changing. I highly recommend YouTube and courses that have had many positive reviews.
3 tools to get started blogging
If you want to get started writing a blog it’s going to take a little money. You can try to go free, but at some point, it’s going to require some dollar bills. The amount of money you spend depends on what you want.
Here are some things you’re going to want to think about:
Domain name.
This is the website’s address. It must be unique. Think of a few ideas then head over to Domain.com and check to see if it’s available. You can buy your domain at domain.com.
Publishing platform.
This is where you make the website or blog. The platform allows you to design your site and blog on it. WordPress.org is the most popular and it’s free! However there are some plugins (these are like apps on your phone) that can cost money, yet, most are free. Other publishing platforms are Wix, Squarespace, and Blogger. I personally prefer WordPress.org.
Hosting.
This is what connects the domain name to the publishing platform and puts it out there for the world to see. Hosting will cost you money. I highly suggest Flywheel. The people are way cool and it’s easy to use. Hosting is paid for on an annual basis.
Connecting the domain name, publishing platform, and hosting all together can be tricky. If you can’t figure it out on your own, you can hire a webmaster to do it, or you can watch videos on YouTube. Just like that, you’ve got your blog or website for that matter!
Learn from a trusted teacher
If there is anything you get from this post it’s this, there are A LOT of courses out there that claim they can help you, I’ve fallen for some of them and have lost a lot of money. My bad. However, there are a couple of really good ones! My first recommendation is to check out Start A Mom Blog. Suzi does a fantastic job at teaching. She is funny, super smart, and her husband now works with her. They are very down-to-earth and easy to understand. Hands-down, start with her first. You can learn more here.
Wrapping the truth about blogging up
Keep it simple. Only get what you need. You can always add things later. First and foremost, understand why you want to start a blog. After you have that figured out you’ll have a better idea of what you need and who your audience will be.
My top 10 quotes on challenges are peppered with encouragement, hope, and motivation. There is nothing so comforting to the soul than encouraging words. Quotes and inspirational sayings, young and old, impact our mental health. I’m sure you have infamous words of knowledge with hopes of being passed down through generations. I encourage you to bring light into people’s darkness with those sacred statements and with ones that got you through.
What are we to do?
However, words and even quotes from the living and deceased can be destructive and lead you to believe numerous lies about yourself. Words go both ways, and the way we interrupt them can either help us rise or make us fall terribly onto a slippery slope. Stress overtakes us and depression follows.
This blog post is about quotes and how to face challenges, but before I share my favorite top 10, I offer a word of caution to your tongue. If you are not speaking kind words that are helpful and encouraging to the receiver, then SHUT IT, not just for their sake, but more so for yours!
Gentle words bring life and health; a deceitful tongue crushes the spirit. Proverbs 15:4 (NIV)
Sticks and stones may break my bones but words shall never hurt me. This lyric was to help those who were being bullied. It’s unclear who said it, but it was recorded in March 1862. Boy did they have this wrong. Words do hurt a lot longer than a bruise from a stick. If only our hearts healed as quickly as a shiner to the eye.
Unfortunately, the most (not all) hurtful words come from people we love or respect. I’m sorry if you have experienced this. Remember hurt people, hurt other people. They have their own issues and, unfortunately, are taking it out on you. It’s unfair. There is no question. With that said, do not believe them. They don’t know you as God knows you. Instead, go to the Book of Truth to hear the truth about you, that would be the Bible.
For we are God’s masterpiece. He has created us anew in Christ Jesus, so we can do the good things he planned for us long ago. Ephesians 2:10 (NLT)
It’s time to destroy those meaningless words people speak and to plant words of purpose into your heart and soul.
For I know the plans I have for you, declares the Lord, plans to prosper you and not to harm you, plans to give you hope and a future. Jeremiah 29:11 (NIV)
Top 10 Quotes on Challenges
1. Look less at the mountain and more at the first step. For the first step can be harder than the whole journey.” – Christy Troy
2.We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons. – Jim Rohn
3. The best way to recover from rejection is to make someone feel accepted. – Christy Troy
4. The secret of change is to focus all your energy NOT on fighting the old, but on building the new. – Socrates
5.If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward. – Martin Luther King Jr.
6. Challenges are what make life interesting, and overcoming them is what makes life meaningful. – Joshua J. Marine
7. Our ability to handle life’s challenges is a measure of our strength of character. – Les Brown
8. Decisions are easy when values are clear. – Unknown
9. To shine your brightest light is to be who you truly are. – Roy Bennett
10.Don’t be afraid to fail. Be afraid not to try. – Michael Jordon
The Bible is not that scary
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There are no better words than what is in the Bible. The Book may be intimidating but it is the most liberating. It’s hard to know where to start. And it’s easy for me to tell you to start wherever. Personally, I started with shorter books like James, Ephesians, Galatians, Philippians, and 1 Peter.
It’s also good to look in the Concordance at the back of the Bible and look up a word you may be struggling with, for instance, “love”, and then look up the verses that pertain to that particular topic. Most importantly, be sure to read the Gospels, Matthew, Mark, Luke, and John. So good! As for what version of the Bible? I personally like the NIV Study Bible.
Wrapping it up
Thank you, God, for your Word, for it is filled with words to live by, with genuine love, protection, and instruction. Help us to have the desire to read and to do what we’ve read. In Jesus’ Name. Amen.
Remember, it’s words that form us, not sticks and stones. Keep shining your light. I believe in you. Seek the words you need to hear to help you move forward. Here are some printables to help you along!
Road trip essentials make the journey not only easier but more fun. What items are considered essentials? When it comes to road trips there are two things that make it great: being prepared and memories. I like to think of it as if I were on the road and got stuck, would I have all I need to get by.
Whether we’re going to Florida for Spring Break, heading to a campground across multiple states, or simply hopping in the car en route to the nearest metropolis, I’ve got a list you’re going to want to check…literally, check.
If you’re a fly-by-the-seat-of-your-pants kind of cat this post is not for you. But if you enjoy being prepared, but not overly prepared, this is the post you’ll want to pin or better yet download my Independent Road Trip Check List. For more great free downloads, sign into my Freebies!
Road Trip Essentials
1. Car Insurance and Registration
Check to make sure your car insurance and registration are current. There is nothing worse than getting pulled over in another State and you can’t find your registration or you happen to see that it expired. This happened to us. Ouch.
2. Sunglasses
Sunglasses! Make sure you have a pair of sunglasses for everybody in the vehicle. Not sure your dog needs them, but everyone else should have their own pair.
Phone Charger/USB Cord. Now that paper maps are on the way out, and GPS on our phones are an essential app, make sure you don’t run out of phone battery. Need a USB cord? Check out this one from Amazon.
4. Umbrella
Get it at Amazon
Umbrella. Simple, yet super important, especially if you’re changing a tire in the rain. Been there, done that.
5. Blanket, but not just any blanket.
Blanket. I always have a blanket in my car, specifically a Mexican blanket because they are super warm and durable. Not only it is there for emergency slide-offs, but the dog can sit on it, the kid and use it, or I can sit on it.
6. Water.
Water. When we road trip, we simply buy water bottles at the grocery store. It’s so much cheaper and easier to hand someone a water bottle when they need it.
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7. Hand Sanitizer and Extra Face-Masks
Hand sanitizer and extra face masks. These two items are not only essential during virus outbreaks, but they help us tremendously in the Rest Stop bathrooms. The mask helps with blocking the smell, and the sanitizers give us a little extra germ protection. Hey, I found these awesome disposable black masks on Amazon.
Get it at Amazon
8. Emergency Kit
Roadside Emergency Kit that includes Jumper cables and First Aid Kit. There is a kit that is easy to use. You can check it out here.
Get it at Amazon
9. Portable Air-compressor
Portable air compressor. I love this thing. Not only does it help with tire pressure, but if you’re camping it’s great for basketballs, air mattresses, and beach floats. This has been so handy on the road and off! A portable air compressor is the way to go. No more searching for air!
10. Towel. Don’t use your blanket.
Towel. Unlike the blanket, the towel is great for unexpected spills or a quick dry-off running through the rain…when you don’t want to bother with your umbrella. It’s also great for Fido to sit on.
11. Tissue.
Tissue. I can’t count the number of times I’m using a tissue to blow my nose. Make sure you get some before you leave the house. Napkins or even a roll of toilet paper works well too. Another good one to add here is butt wipes.
12. Snacks.
Snacks. This is essential. Snacks save you money and they save you from gorging on your next meal. Some great road trip snacks include trail mix, grapes, cereal mix, popcorn, meat sticks, or celery sticks.
Paper and pencil/pen. As a passenger, I’m always thinking of my to-do list or my next great idea. Have paper and pen ready to jot down your thoughts.
14. Games!
Road Trip games. If you have kiddos and don’t want them to get tech-neck, grab a few games. Of course, the Alphabet game is super fun for everyone. There are three versions. The classic version is to find the letter of the alphabet in any form. The second is more challenging, find a word that starts with each letter of the alphabet…good luck on Q and Z. And the last version is to find an object that starts with the letter…this is super hard. Don’t forget to add Corn on Cob Song Fun to the trip!
15. Snow Scraper and Mini Shovel (weather dependent).
Depending on where you are going, you better throw in a snow scraper, a mini snow shovel, and a small bag of kitty litter. When I was in college and traveling out to Colorado, I always had my portable mini snow shovel in my trunk, and I used it! You never know when you’re going to hit black ice and end up in a snowbank or ditch. Mini snow shovels work a lot better than your hands!
Get it at Amazon
Get it at Amazon
16. Weapons!
Get it at Amazon
Weapons. Yep. I said it. At least carry a pocketknife or pepper spray, heck, get a taser. A pocket knife is good to have on hand for lots of reasons. Pepper spray buys you some time, as does a taser. As for handguns, it depends on your opinion of them, where you’re going, knowing what States allow them, having your permit, and understanding the safety of them. Be smart, not stupid
All in all.
That does it! It sounds like a lot but it isn’t really. Most of the stuff is already in your vehicle. It’s always best to be prepared, rather than getting stuck and depending on some creepy guy. The best advice I have to offer any road tripper is to simply be aware of what’s going on around you. Pay attention to the road, know what’s happening around you when you make a rest stop, and be safe. Use that head of yours at all times!
Be sure to download my free Independent Road Trip Checklist, for more great (and free) downloads join my e-mail list and you’ll have access to all my freebies! Get access to my Freebies here.
Inspirational quotes are not all fairies and rainbows. Inspiration is meant to make things happen, not to sit on a cloud and wander. We all need encouragement or stimulation to get moving. We all certainly know how to complain, and lately, in the world, there has been A LOT of that going on. Let me remind you (and myself) that complaining gets you nowhere where you want to go, but doing does! This all boils down to what motivates us. Is it money? Freedom? Flexible schedule? Wellness? What gets you moving?
Right now in the world – ouch
The number of “Help Wanted” signs is at an all-time high, but people don’t want to work. We’re in a strange time right now that will eventually catch up to us. And when all this unemployment does kick at our heels, what does that look like? Enticing money bonuses come and go, yet encouraging words last a lifetime. I wonder what would happen if more words of inspiration were spoken instead of handouts? Think about that for a minute. People need encouraging words. They need something to inspire them to want to make a difference. It doesn’t matter if you make millions or a few pennies, everyone needs to know they are important and wanted.
Why words matter
When we’re inspired, things happen. Not only that but when we read or hear an amazing quote, something ignites us inside. We are all different people, motivated by a variety of things in a number of ways. When the right words are said or heard, it makes life meaningful.
Some of the most powerful words are the simplest words, like ‘Thank You’ or ‘Good job’. How does it make you feel when you hear, “Keep up the good work!” or “I believe in you”. What about “You’re really smart”, or “You’re full of creativity”? Some of my favorites are, “You’re a hard worker” and “I appreciate you”.
With something as simple as speaking or reading words with a purpose, it’s easier to start things, to accomplish tasks, and to make a difference. Brighten someone’s day by speaking into their goals; heighten your day by fueling your dreams. To help you with this, I put together a list of my top 10 inspirational quotes. May these words inspire you or someone you know.
My top 10 inspirational quotes:
1 – Be the change that you wish to see in the world. – Mahatma Gandhi
2 – Every great achievement is the story of a flaming heart. – Harry S. Truman
3 – Focus on things that are small enough to change, but big enough to matter. – Kat Cole
4 – I cannot do all the good that the world needs. But the world needs all the good that I can do. – J. Stanfield
5 – Live out of your imagination, not your history. – Stephen Covey
6 – Most of us don’t need more instructions; we simply need someone who believes in us. – Bob Goff
7 – No one is useless in this world who lightens the burdens of others. – Charles Dickens
8 – Your dream is a gift God gives you. What you make of it is your gift to Him. – Holley Gerth
9 – We’re here to make trails, not to follow ones. – Christy Troy
10 – When someone tells you it can’t be done, it’s more a reflection of their limitations, not yours. – Dr. Andy Baldwin
In closing
Words go a long way in peoples’ lives. A few words of encouragement or inspirational quotes can definitely change the course of life and open doors we didn’t even know were there. Why don’t we try for a week to stop complaining and do one task about the things we complain about? I wonder what would happen?
Don’t know how to start? Here’s a post to spark your tinder: Gotta Start Somewhere. Check it out!
How can we make a quick healthy meal on a budget? When it comes to meals I use five criteria to measure success: taste, health, speed, digestion, and budget. These days we need anything that helps! Dive into my secrets to help you get more flavor, more money, and better health. Let’s jump right in.
#1 My secret ingredients to flavor
Have you noticed when you eat something that tastes good, stress doesn’t exist for that moment? Bland food is quite boring and can leave us unsatisfied. Let’s fix the “blaa” with a little “bam-bam”. Here are some of my favorite flavor touches that are easy to use and give you healthy meals on a budget:
My second criterion for reducing stress in the kitchen is to create a healthy meal using the right tools. There are a ton of kitchen gadgets, but we’re going to keep it simple and focus on five ways to cook and heat up a meal.
5 Ways to Cook & Heat Up a Meal
Oven
Baking fish and starches instead of frying saves us a lot of heartaches…literally…and calories for that matter. Roasting potatoes, squash, and even cauliflower are super easy and a healthier method. Simply cube the veggie, toss it in olive oil with a little salt, set the oven at 350 degrees, and bake for 30-40 minutes. Test with a fork for your liking. You may like my Warm Kale Salad Recipe!
Air Fryer
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If I’m in a hurry yet want a break from the microwave, I opt for the Air-fryer or the toaster oven. I use them for warming up homemade waffles, a small batch of cookies or brownies, garlic bread, sweet potato fries, a small pizza, and chicken nuggets. Both cooking devices automatically shut off when the timer is done, so I can put my dish in it and forget it. The air fryer is awesome for making camping more comfortable. We use this one.
Grill
We use our grill all year round and we live in Michigan! To keep grilling safe and healthy, it’s important to keep it clean. Be sure to scrape the grill with a brush before using, and clean the grill at least three times a year if you’re a heavy user; meaning, giving the grates a good soak in Dawn dish soap. One of our favorite dishes is bacon-wrapped chicken legs, this recipe is a keeper!
Microwave
Yes, I use the microwave to warm up meals when I’m in a hurry. My main reasons for the microwave are frozen veggies, chicken nuggets, and microwave popcorn. Microwaves have come a long way and are safe to use.
Cast Iron
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This is my secret weapon in the kitchen when it comes to speed, taste, and easy cleanup. This pan, as my son would say, is ‘Beast’…meaning cool. When it gets hot, it stays hot. And cleaning it is a piece of cake, no soap! Simply rinse and heat back up on the stove to dry. Easy peasy! I love my cast iron pans. Salmon in a skillet recipe is totally bussing.
I do love my Crockpot, but I only use it maybe once a week. There are loads of kitchen gadgets promising this or that; we get excited for a few weeks then tuck them away in an abyss cupboard. Keep it simple in the kitchen, and stick to the old fashion way of cooking. You’ll find it actually goes pretty fast. My favorite crockpot recipe is Simple Game Day Sloppy Joes.
Cast iron pan
I wasn’t joking about old fashion. Everyone should have a cast iron pan. Read the benefits above.
Boiling water
The old saying to put a wooden spoon on top of the rim of the pan to make the water boil faster? Well, it works. Simply lay a wooden spoon across the top of the pan, kind of like a bridge. In about a handful of minutes, the water is ready for the pasta.
Freezer meals
I’m not a fan of freezing meals unless it’s leftover chili or stew. Lasagna is another good freezer meal, but other than that, it’s easier to resort to the grocery’s freezer meals. You should venture into your freezer and clean it from old food every quarter.
There are a lot of factors leading to diarrhea, gas, bloating, constipation, acid reflux, and cramping. They range from food allergies, food sensitivities, food combining, eating too fast, the lack of digestive enzymes, hormones, bile acid, autoimmune disorders, gut flora, leaky gut, and/or viruses and bad bacteria.
My first strategy in figuring out why I feel icky is to eliminate the most common inflammatory foods: dairy, gluten (wheat), nuts, soy, and eggs. Most likely one of these foods is your trigger. Food elimination will take time, but it’s worth it when you figure it out.
Disclosure
*Please note, I’m not a doctor, nor am I trying to be. I share information I have either experienced myself or am extremely interested in, and then I keep things simple and give you the nutshell version. Please consult your physician before jumping into new things.
Just so you know, it takes about three weeks for cow’s milk protein to vacate your system. For wheat, it takes two weeks to feel a bit better, but around three months for it to be out of your system. For soy and eggs, it’s two weeks. Here’s a good post from All Ways Well on how to go about it. Keep it simple, your body will love you, and you’ll help it heal!
#5 Budget: 6 ways to save on meals
1 – Join store membership
One of the ways I save money on meals is to join the store membership. In fact, one of my stores kicks back $7.00 after I reach a certain goal. They also have online coupons. Not to mention member-only specials! And you can even shop and scan with the app. They might know what you buy, but they’ll also send you coupons to match your shopping list.
2 – Buy what’s in season
Another way I save is to adjust my menu with what is growing in season. For squash dishes, I delay until fall and early winter. Strawberry pie is good in March. Here is a quick guide to knowing what fruits and veggies are in season so you know when you’re getting the best deal on them. Download my In-Season guide now.
3 – Go to different stores
A third trick is to go to different stores to get the best price. For instance, the coconut milk ice cream I buy isn’t on sale at my normal store, but it is on sale at my secondary store. This may be a lot of running around, so you’ll have to decide whether it’s worth the gas, but I find this technique helpful. I have about five go-to stores to get the best deals. But how do you remember where you got what? You can download theWhere I Buy Memory Guidefrom Freebies and tuck it in your planner or handbag.
4 – Buy store brand
Buy store brand. There is not much difference in taste and quality from name-brand goods to store brands. Simply look for the store brand and compare prices. You can even keep track at how much you save!
5 – Watch the ingredients
Watch the ingredients! Yes, you can save money by reading the nutrition label. How? Some food manufacturers use ingredients that are addictive, like High Fructose Corn Syrup (HFCS) and MSG…not to mention salt and just plain sugar. When you eat more, you buy more of it! Steer clear of HFCS and MSG. I know they’re tasty but they don’t do you any favors from a wallet and health perspective.
6 – Don’t skimp the protein
Don’t skimp on the protein. Sure some proteins can be expensive, but so are second helpings and snacking! When our bodies don’t get protein we are hungry all the time, which can lead to overeating, weight gain, and crankiness…yes, carbs do that. Make a point to eat some kind of protein at every meal. To save even more money, buy protein in bulk at a membership store like Costco or Sam’s. Be sure to look at the price per unit to make the best decision.
Sources of protein include nuts, dairy (unless you’re sensitive), seeds, chicken, fish, pork, beef, turkey, tempeh (soy), quinoa, broccoli, and lentils.
In conclusion
When it comes to meals, use your head not your stomach. My five criteria get the job done for me. I go for taste, health, speed, digestion, and budget. My hope is that you found some new ideas to test out. As an added bonus, here is a 5-day menu plan based on all my criteria. Enjoy!
As a kid, I never thought about a water filter. Yet after being diagnosed with autoimmune diseases, I wouldn’t drink any water without one. How do I choose the right water filter? In this post, you’ll learn about drinking water and my journey of not submitting to bottled water. Plus you’ll understand what option is best for you and your family whether you live in the city or a rural area.
Water has a lot to do with your health water is life! If you’re not getting healthy clean water, you might be setting yourself up for autoimmune disease and other chronic health issues. If there is one physical gift that keeps on giving, it would be clean drinking water. It sounds kind of boring; after all, water is thought to be a commodity. However, pure clean water is not necessarily everywhere. Whether you live in the city, the countryside, or overseas, clean nutritious water is hard to come by. In our recent move from city water to well water, drinking water became my #1 priority and it completely stressed me out. This situation is literally and physically taking a challenge and creating goodness from it.
Water and your health, does it matter?
Did you know that drinking water can affect your health? I’m not just talking about water-born bacteria like E. coli or Giardia; many other factors affect water that can weaken our bones, disrupt our digestive systems, and even hurt our heart health. If you think about it there aren’t many choices for healthy, balanced water; treated water is full of chemicals, bottled water can leach estrogens or containments, distilled water can rob you of essential minerals, and well water can have harmful levels of iron, arsenic, and lead to name a few. Talk about stress! This was where I was when we moved.
Water and My Story
Water and I go way back. I now take it seriously and there are many reasons why I do. In college, drinking a lot of water helped me (tremendously) lose weight. Secondly, during my pregnancies, I got severely dehydrated due to HG which led me to get an IV multiple times. Thirdly, water is all I drink.
I grew up on city water, unfiltered. I drank it straight from the tap. In college, I drank it from the tap or drinking fountain. It wasn’t until 2007 that we decided to get a water filter. Before that time, I was diagnosed with an autoimmune disorder in my liver, which then cascaded into other issues. Could it be that most diseases come from our water?
Nowadays, my digestive system is a sensitive one, so I need to be careful what I put into my body or my body will flare up. Not to mention, dehydration comes on pretty quickly, and water is the only element that keeps me stable. I highly recommend you get your water tested. You can call your township or city and ask them how to do it. There are kits online, but I’d go the local route.
So what are we to drink?
As you know, our bodies can’t survive more than three days without water. Sure you can drink coffee, soda, juice, energy drinks, and such, but those can be toxic to your system and cause all sorts of other health problems. And yes, water detoxifies your body, gives you energy, helps you feel good (better mood), and so much more! But what are we to drink?
Many would answer this question with bottled water. Bottled water first came out in 1767 and has gotten increasingly popular ever since! With recent worldly events, bottled water has been life-saving. I drink bottled water occasionally and am extremely grateful to have it on hand. But not all bottled water is the same. At the store you’ll see many options for bottled water, if you’re a serious water drinker it can be overwhelming. Let’s look at the pros and cons of bottled water.
PROS:
It’s convenient
Works in a pinch
There are many options to suit your needs
CONS:
Can be expensive
Different pH levels
Chemicals and estrogens leaking into water from the plastic
Some would argue that filtered water by a home water filter is the way to go. Yet, others are strictly from the tap. This is all personal preference, but the one that gives me confidence in what I’m drinking is from a home filtration system. What does this mean?
A home filtration system can mean a few things. It can mean refrigerator water, a water filter pitcher, an RO system, an under-the-sink water filter, or a countertop water filter. Let’s briefly take a deeper look into some of these options.
Refrigerator filter
Some people thoroughly enjoy their refrigerator water filters. The water is instantly cold and easy to access. Just remember to change the filter.
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Water filter pitcher
Another route is the filtered water pitcher. The water pitchers are popular and do a great job. If you don’t drink a lot of water every day I’d suggest the water pitcher. You can put it in the frig or keep it on the counter. This option is better than buying plastic jugs of water.
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Reverse Osmosis
If you want 100% pure water, you’ll want to check out the RO System. The Reverse Osmosis System completely takes out all chemicals, bacteria, minerals, and good minerals from the water, so you are only left with H2O. This water tastes amazing! However, RO water tends to be more acidic, around 5.5 pH to 6.0 pH. This is because it takes out those minerals that balance pH. There are mineral filters that connect to the RO system to help put minerals back into the water, but I’m not sure about their effectiveness…the reviews are not consistent. Not to be a wet blanket, but I’ve heard the pH filters can be fickle from going from one extreme to the other.
More about water pH
And what’s up with water pH? I had no idea the pH level of water was different, but it is! Some water is alkaline and others are acidic. Ideally, you want to be right in the middle of it all. If water is too acidic it can eventually lead to health problems. The same goes true with water that is too alkaline. In our new home, I bought a ph tester and had chemistry class on our kitchen counter. It was fun testing eight different glasses of water. What I found was that some bottled water was acidic! Yet with the three different types of water filters, I had on hand: RO System, under sink Aquasuana, and countertop Berkey; the RO was acidic, Aquasana and Berkey were alkaline. I also tested our water softener water, well water, and other bottled water.
More water filter systems
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Under-the-sink filtration system
Yet, another route is to use an under-the-sink filtration system. We used this water filter system when we lived in the city, and we loved it! New filters were sent to us every 6 months, so we didn’t have to remember to get them. It’s super convenient and easy to use. This just gives you a little more peace of mind that your water is safe. We have been using Aquasana since 2007.
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Countertop filtered water
Countertop filtered water is yet another option for filtered drinking water. This water filter is gravity-fed using carbon filters. It’s easy to use, looks cool, and can even filter pond water ready for you to drink! This water filter is a rock star, it filters all the bad stuff out but keeps the essential minerals our bodies need like calcium, magnesium, and potassium. The pH level is where it should be, in the 7.0 range. If you drink a lot of water every day and don’t like cold water, I would highly recommend the Berkey Water Filter System. You just have to remember to fill it.
So which one do I use on well water?
I asked this exact question when I moved into our country home and there wasn’t an easy answer. People around us all did different things. Bottled water was one, refrigerator water another (but I don’t like cold water), and water pitcher. It took me hours to figure out what one would be best for me. As I said before, water is the top beverage I consume each day. So if I’m drinking water with a lot of chemicals in it, then my body is getting a lot of chemicals. And with the health issues I have, my liver doesn’t need to work any harder than it needs to.
We have a water softener in our home, and I do not like drinking softened water. It’s a water-weight thing if you know what I mean. Soft water makes me bloated and I’m not a fan of excess sodium adding up in the body. So after many trials of different kinds of water filter systems, with softened water, without softened water, not to mention the different types of bottled water I tried, we finalized on a direct line from the well (non-softened water) to our drinking fixture on our kitchen sink; the drinking spigot goes through an under-the-sink water filter system, and then we filter it again with the Berkey. It’s a little complicated, I agree, but our well water is getting filtered twice yet leaving in those essential minerals our bodies need. I am a very happy camper and am at peace with our drinking water. And I feel great!
Water filter conclusion
Water makes a 100% difference in your health, hormones, mind, and inflammation. Do what is best for you, your body, and your mental well-being. Take your water seriously! My recommendations include:
#1 Get your water tested for containments, metals, and bacteria.
#2 Understand the pH level of your drinking water.
#3 Invest in a drinking water filter for you and your family.
For city water, the Aquasana under-the-sink unit or a Berkey do the trick.
If you have well water, a combo of Aquasana under the sink and a Berkey works well.
Out camping? I recommend a Berkey.
Campus water isn’t the best… a Berkey or a water filter pitcher works well.
Problems are going to happen, be ready for the next one by learning these three problem solving strategies people often forget! In life, we are going to be dealt some hands we may not be able to control, but we can adjust how we react to it. Let me share a personal story with you before we get to the 3 problem solving strategies.
Years ago, I went sailing in a Butterfly sailboat. This sailing trip wasn’t just for leisure but for clarity in life and direction. Engaging in the outdoors helps me put things in perspective and take a step back to look at the picture I’m in. This particular solo sail was different than my previous marine quests. It was in the fall, in beautiful Michigan. Gray skies, inconsistent wind, and cool temperatures circled me, but I went anyway.
My husband was working on his computer while I ventured out on the water. As I left I said, “Honey, please keep an eye on me. If I tip over, I might need your help,” He replied back with, “Yeah, no problem. Have fun.”
Off I went. The wind pressed my face. The sound of the wake soothed my spirit. This is just what I needed, then WHOOSH! A gust of wind caught the sail. I quickly loosened my grip on the rope. My skin prickled as I stood vertical for a few seconds; then the boat crashed back down where I almost tipped over backward! “That was a close one,” I said out loud. I continued to get random gusts. My grip on the rope ached.
This is the actual sailboat I was on.
Circumstance defined
A circumstance is a condition that accompanies a fact or an event. We all face circumstances (a.k.a. problems) in life. And we all are challenged by how we react to them. We can throw a fit, fight it, or blame everyone…but ourselves; however, our other choice is to tighten our belt, accept the challenge, and work through it.
In Psalm 16:8 David says this about circumstance, “I have set the Lord always before me. Because he is at my right hand, I will not be shaken.” (NIV) If only I had practiced this throughout my life. I’ve been through many problems where I threw fits and blamed others…not proud moments of mine. But when I give the problem to God for him to figure it out, the circumstance isn’t as big as I make it anymore.
With the wind howling and my grip weakening, I started to head back to shore. WHOOSH! The boom shot out! The rope burned my palms. I couldn’t control it. “Oh crap!” Into the water, I went.
After fully realizing what just happened, and seeing that the wind was pushing the tipped-over boat. I looked to the shore for my husband. Eck-em’…I looked to the shore for my husband. Hmm. Husband?
“Okay, I can do this,” I coached.
With all my might, I shimmied up the daggerboard with my lifejacket on…this is a lot harder than it seems. From past experiences, I knew I had to stand on the board and lean back to get the sail out of the water. The only problem was that I was by myself and was worried the wind would grab hold of the sail and the boat would take off. As soon as the boat flipped upright, I clinched the edge. Sure enough, the wind got a hold of the sail and I quickly got my body back in the middle of the boat. I took hold of the rudder and carefully managed the sail, but the wind gusts yelled at me. This was a bad idea.
My mind raced. I was about 150 yards from the dock. Whitecaps were forming. Darker clouds were approaching. And there was no way I could sail without tipping again. I looked to the shore for my husband. Hmm. Where was he?
“Oh help me God,” I prayed.
Then I got an idea, take the sail down and swim back.
3 powerful problem solving strategies people often forget
1. Discern.
How is this making me feel? Who is this affecting besides me? What values do I have that are above this circumstance? What can I learn from this? How can I solve this puzzle of a problem? What are my options?
2. Discipline.
“For God did not give us a spirit of timidity, but a spirit of power, love, and self-discipline.” 2 Timothy 1:7 (NIV) Discipline isn’t a bad word, it helps direct us. We have the power to discipline ourselves. We can discipline our tongues, actions, and even thoughts. To help us, we can feed on goodness…good music, positive movies, healthy conversations, healthy clean food, and the words and stories of the Bible. Even just a little bit can make a big impact.
3. Do.
We pray and ask for help while we try everything in our power to manage the circumstances. We give it all to God and let God be who He is, our Savior. Have you heard, “If we do our part, then He will do His”? Do what you can to move forward while praying for Him to do His work in you.
“You can’t be a prisoner of your circumstances.”
Joyce Meyer
Wrapping problem solving strategies up
I swam the boat back to the dock that day. I faced my problem; in fact, I jumped right into it. It was humbling, cold, and hard, but I used what God gave me and saw Him help me through it.
This sailboat experience is just a small physical example of how we cannot control all the problems that happen to us. I know my sailing event doesn’t compare to unemployment, infertility, sickness, loss, expenses, and broken relationships…or does it?
What is one small step you can do to help manage a problem you’re facing now?
Be sure to check out my other posts to keep moving forward.
