Mindful Mondays: Health and Wellness
Health & Wellness
From Mackenzie Campbell, RD
Food is life; what we put into our body directly affects how it operates. When we don’t fuel our bodies properly with good nutrition and wholesome foods, we may not be able to think clearly or operate to the best of our ability in exercising the gifts God gave us. We might not have the energy we need to feel alive in our Spirit.
I know this feeling very well. When I feel thrown off my routine, or I haven’t been eating well for a period of time it hugely affects my mental state, energy levels, how I interact with others, and I can even feel it spiritually. I might feel bogged down in my spirit or overall just off.
We also know that the mind-body connection plays a role in our gut microbiome, which makes up most of our immune system. What we eat, how much stress we feel, movement and exercise can directly have an effect on our gut bacteria and immune function. In turn, the gut bacteria produce neurotransmitters like serotonin, which in turn impact the mind again. It is all interrelated, and we need to have that whole body balance.
Here are some helpful tips for staying healthy!
- Routine, routine, routine
- Wake up and eat at roughly the same times every day (sleep is so important)
- Set yourself up for success each day with a plan
- Plan out your day each morning (or night before), your meals and snacks, make time for exercise, getting outside, and family time
- Make eating healthy fun and delicious, get creative!
- If there is a food you absolutely love, try making it yourself! MAKE THINGS YOU ACTUALLY LIKE TO EAT! Eating healthy can be delicious and enjoyable, keep it simple
- Utilize your resources and try new things! (cookbooks, online recipes, Pinterest)
- Involve your kids in the cooking and decision-making process
- Incorporate more fresh foods (vegetables and fruits, nuts/seeds, etc.) daily
- Fruits and veggies have the highest concentration of fiber and phytochemicals, which are rich in antioxidants and immune-boosting properties
- Try not to buy foods that will tempt you or set you up for a set-back
- When you have a sweet tooth, try to aim for more nutrient-dense desserts like dark chocolate, berries and other fruits, or a greek yogurt parfait
- Physical activity and getting outside daily
- Vitamin D is involved in our immune function – an average of 15-20 minutes per day with skin exposed is enough for your daily dose
- Bring your kids along, involve them, make it a scavenger hunt while you’re exercising, etc.
- Make 1-2 attainable goals per week
- Examples: cook 4 new healthy recipes this week, get outside and walk for 45 minutes every day, meal prep for 3 days this week, eat 2 cups of vegetables per day, etc.
- Once you achieve your goal(s) for the week, add another goal onto next week!
From Bettina Rogers:
From LaVonne Earl, Director of YKI Coaching ykicoaching.com
Two tips for a healthy body and mind
Tip 1. Self-Control – Focusing on Internal Control vs External Control
We cannot control what is happening externally, but we certainly can control how we will react to it. The way we react is based on how we are programming the mind.
Focus on what you can influence and control internally. This is where the power lies in creating a healthy body and mind. Practice mindful breathing, listen to music you love, read a great book, learn a new language, begin a healthy food cookbook or journal.
“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; 20 you were bought at a price. Therefore honor God with your bodies.” 1 Corinthians 6:19-20
Tip 2. Develop Consistency
Our habits create the mental, physical and spiritual success we desire. What are you doing on a daily basis to stay physically fit? Spiritually fit? Mentally fit? Habits need not take hours for success to occur. A simple 10-15 min. practice will produce great results done on a daily basis.
“Here is a call for the endurance of the saints, those who keep the commandments of God and their faith in Jesus.” Revelation 14:12
Mackenzie’s Healthy Recipes & Nutrition Tips:
Links to my wellness & nutrition Pinterest boards: