Balms and Manna Blog - Balms and Manna

Eating Healthy on a Time Budget

4/29/2024

EATING HEALTHY ON A TIME BUDGET

Knowing it's important to eat healthy is one thing. Doing it is another thing!

Eating healthy means less processed foods and more food prep. And that can be time consuming or feel daunting.

Here are a few tips for eating healthy on a time budget:

*Purchase pre- cut fruits and veggies. These are often found in the produce section of the grocery store.

*Batch cook. Make several recipes of easy to grab foods like granola bars, crackers or energy bites. Or prepare your lunches and breakfasts for a week at time- salads, smoothies, egg cups, granola, etc.

*Create a monthly meal plan to save time on deciding what to cook. Do the bulk of your shopping once a month to save time on going to the grocery store more often. Plus this saves money!

*Set limits on things on scrolling and screen time that steal time to allow time for cooking.

*Schedule a day of prepping. Chop veggies, make nut butters, mayo, bread or milk. Prep anything for your meals for the week that you can do ahead of time to make meal time smoother.

Learn more tips like this inside my Personalized Wellness Package!

5 Tips for Making Healthy Changes as a Family

4/15/2024

5 TIPS FOR MAKING HEALTHY CHANGES AS A FAMILY

You see the benefit of living a healthier lifestyle. You know it's what you want but it looks daunting to know how to do this with a family.

Husbands aren't always quite as quick to get on board with healthy. Who wants to spend the time and energy in cooking two separate meals? And what about getting kids to eat something different? The challenges are real!

Small steps and little changes over time add up to big wins! Every change you make makes a difference!

Tip #1- Make small changes every one can embrace

Have less candy or sweets to around the house. If you don't have it, other healthier options look more inviting.
Upgrade the quality of your food by choosing brands without MSG or corn syrup.
Upgrade your breakfast to include protein and fats rather than just carbs and sugar. Protein smoothies, eggs or sausage are good options.

Switch from canned fruits and veggies to frozen or fresh

Use water bottles for everyone in the house instead of cups. This makes it easier to track your water goal (1/2 your body weight in ounces) and less dishes!!

Tip #2- Batch cook and freeze food in small portions
If you are following a specific food plan, take a day to cook food you can freeze in small portions. Then you have easy options if the meal you are making for the family doesn't fit your food plan. This eliminates the need to make two meals.

Tip #3- Make mutual changes
Find things that seem do-able for everyone. It's more fun and easier when everyone is on board. Something that everyone can participate in and be excited about.

Maybe it's setting an earlier bedtime. Or scheduling play or family nights to work on stress. Or committing to a specific amount of time outside together or even family exercise.

Tip #4- Track and celebrate together
Make changes fun! Create a tracking system with stickers, checkmarks or whatever works for you. Decide on a reward for meeting your family's or personal goals. Maybe it's inviting friends over, buying a new game or going some where together.

Tip #5- Make changes that effect the whole household
There are changes that you can make for one person that effect the whole household. Celebrate that when you do something for you, it benefits everyone!

Water filter
Diffusing essential oils
EMF blockers/turning off Wifi at night
House plants
Air filters
Switching to non toxic cleaners/self care products
Using a toaster oven instead of a microwave
Glass containers instead of plastics

Do I Really Need Supplements?

3/18/2024

DO I REALLY NEED SUPPLEMENTS? -

I get this question a lot. Do I really need to supplement?

Here's the thing. God designed our food to give us the vitamins, minerals and nutrients that we need. And often I marvel at His master design as I study the combinations of vitamins and minerals in specific foods. These minerals and vitamins work in concert together to enhance the function of the systems of the body.

Minerals and vitamins are absolutely essential to basic organ function in our bodies. This gives us adequate energy, mood, healthy metabolism and immunity. Things that are foundation to our health.

For example, let's look at magnesium- a mineral that the majority of Americans are deficient in. Magnesium is a key element in cellular metabolism, regulates sugar metabolism and is needed for over 500 enzyme reactions. If we are lacking in magnesium, we can struggle with depression, low thyroid, anxiety, high blood pressure, cardiovascular issues, restless legs, constipation, poor sleep, osteoporosis and PMS.

In a perfect world, if we ate a whole food diet without processed foods, we wouldn't need to supplement. But how many of us truly eat a whole food diet?

To often it's easy to reach for processed food. And we might think that processed foods are not that bad if there are only a few ingredients listed. That's true. The less ingredients the better. But processed foods are digested and absorbed differently in the body. For example, eating lentil pasta (lentils being the only ingredient) versus eating lentils leads to a significantly higher spike in blood sugar.

The quality of the soil is another thing that impacts the nutrients in our food. The amount of pesticides that are used in conventional farming depletes the soil of the basic needed nutrients for plants to absorb. Then we have produce that is weak in nutrients and aren't giving us the percentages of vitamins and minerals we need.

So the conclusion is, if we want our bodies to have adequate levels of basic vitamins and minerals, we absolutely need to supplement.

My favorite foundational supplement is the Lifelong Vitality Pack. It's three supplements in a pack formulated to work together- remember that vitamins and minerals need to be in the correct ratios to benefit the body. Included are a whole food multi-vitamin, a plant and animal sourced omega and a whole food antioxidant blend.

I've been taking the Lifelong Vitality pack consistently for over nine years! Because it works! It gives me abundant energy, healthy inflammation levels and a stable mood!

If you are looking for a place to start with supplements, the Lifelong Vitality pack is it! And it comes with a 30 day money back guarantee.

4 Tips on Choosing a Supplement

3/4/2024

4 TIPS ON CHOOSING A SUPPLEMENT-

Have you ever walked down the supplement isle of a store to find a supplement and left feeling more confused? With so many products and brands, how do you know which one to choose?

Natural products and supplements aren't regulated by the FDA and can contain any levels of fillers and impurities in them while claiming to be high quality. The best way to know if your supplement is pure is to research the company and its quality standards.

1. Bio Available- Is your supplement bio available, meaning does it break down in your body in a form that you can use? There are hundreds of supplements found at the bottom of port-a-pottys every year. If it doesn't dissolve, your body can't use it. Try putting your supplement in water to see if it dissolves. If it doesn't dissolve, then it's not bio available.

2. Safety and Potency- Quality matters! Check to see if the company manufactures their own products. 85% of brands don't make or test their products. These sellers aren't responsible for their quality. Therefore, they can make any claims they want but they don't have to be verified.

3. Testing- What tests do they run on their supplements to check for quality and purity? Are they transparent about testing and results? Do they have their own laboratory and scientific team? Are their products also tested by a third party company?

4- Results- If you don't use a quality product, you aren't going to get the results that the product claims it should give you. You can't change your health with products that aren't from a reliable source.

With so many products out there, it can be time consuming to research every brand and products that you want to use. So I did the work for you!

doTERRA and Nature's Sunshine ensure quality, run 600 quality tests for potency, herbal content and cleanliness. They grow crops around the world in their natural habitat and visit their facilities around the world to ensure their manufacturing practices and make sure the manufacturer has good sustainability. They research and test for potency based on climate, time harvested and natural habitat.

These companies are so committed to quality they would rather not offer a product than sell something that is poor quality. This is why they are my top choice of supplements and natural products!

Inside my Personalized Wellness Program, you can access 25% off of these products! I'll share my link, you set up a free account and that's all it takes to get quality products at a discount!

WHY DO A STOOL TEST?

2/26/2024

WHY DO A STOOL TEST?

Do you have unpredictable gas that hinders you from going out with friends?

Always have to know where the bathroom is "just in case"?

Bloating that nothing seems to help?

Spend way more time sitting on the toilet than you want to?

Have reoccuring pain in your stomach that keeps you from feeling your best?

Ever wondered if there was a way to "see" inside your gut? To find out what might be causing those persistent, annoying digestive issues? But without an invasive, costly procedure?

There is a way! Stool testing is a simple at home test that will give insights into many components of gut health.

STOOL TESTING
Stool testing gives you a comprehensive look at overall gut health including:

levels of good bacteria
overgrowths of unfriendly bacteria
nutrient absorption
liver health
integrity of your gut lining
sensitivity to gluten
immune function
inflammation

The GI MAP (Gastro Intestinal Microbial Assay Plus) is a specific type of stool testing. It relies on quantitative polymerase chain reaction (qPCR) technology to detect parasites, bacteria, fungi, and other microbes, by targeting the specific DNA of the organisms tested. This removes human error and tests for anaerobic microbes.

HOW IT WORKS:
The test collection kit is shipped to you. You simply collect your stool and use the provided tools to gather some of it into a specimen vial. This vial is sent back to labs in the provided, prepaid envelope and is then analyzed.

Learn more about stool testing and how it can benefit you! Schedule a discovery call and we'll dive deeper into your specific gut health!

TEST DON'T GUESS

2/12/2024

TEST DON'T GUESS

It's common to try to manage our health on our own.

Maybe the issue we are dealing with isn't terrible. Or at least it doesn't keep us from doing our daily tasks. But overtime we get tired of dealing with the annoyance wondering if there is a solution and if it will ever get better.

Trial and error is a costly road. We try something for awhile and if we don't see results, we feel like it doesn't work. And it's money that's been spent without getting answers.

FUNCTIONAL TESTING
Functional tests are:

specialty tests that measure biomarkers that aren't routinely measured by traditional labs
give a baseline of health (intestinal, liver, hormones, blood sugar, thyroid, minerals, stress response)
uncover common challenges
identify root causes to symptoms

By testing, you stop the frustrating cycle of trial and error and often find pieces to the puzzle that were missing.

Functional testing is one of the foundational pieces of my wellness programs. Because I am looking for root causes, not disease, I will often use specific avenues of testing to find curmulative totals in the body rather than what is just available for current use. For example, a saliva hormone test will show not just the levels of hormones in the blood but the amounts that are also bound to metabolites. This gives a more accurate picture of imbalances in the body.

In my program, not only do you have access to functional tests that are difficult to get through a traditional doctor but you also get up to 70% off conventional pricing! That's a huge discount that you won't find with traditional health care.

To learn more about functional testing and the other benefits of my Personalized Wellness Program, schedule a discovery call today!

Breakfast- To Eat or Not Eat

1/22/2024

BREAKFAST- TO EAT OR NOT EAT

It always amazes me how many people tell me they don't eat breakfast. When I ask why, they tell me because it's something they can cut out of their morning routine to save time or they aren't really hungry.

I think one of the best things we can do to reduce our stress and support our hormones and minerals is to eat breakfast.

HERE'S WHY
We wake up in a fasted state and our cortisol goes up in order to wake us up. By eating first thing in the morning, we can have healthy cortisol levels throughout the day. If we don't eat right away, our bodies still need energy to function and will end up continuing to increase cortisol in order to maintain stable blood sugar. This can also lead to blood sugar swings throughout the day.

The concern with consistently elevated cortisol levels is that they cause our bodies to use more magnesium and sodium, which will impact levels of other minerals and the function of our nervous and endocrine systems.

If we start our day with a protein rich meal or even something small to break the fast, we can let our bodies know they are safe and supported. A breakfast with protein, carbs, and fats are ideal. Eggs are easy because contain protein and fat and you can use them in so many ways. You can add them to veggies, potatoes or sausage with a side of sourdough bread, oats or yogurt.

What you eat for breakfast is more about how you feel through out the day rather then if you are hungry in the morning or not. If you are tired, anxious, or wired, look at what you ate that day and continue to adjust until you have consistent energy, focus and satiety. Ideally, we should have stable energy throughout the day and can focus well.

A few easy ideas for those who don't want to add in extra time for breakfast:

*Overnight oats with nut butter and coconut milk
*Eggs cups (made in a muffin pan ahead of time)
*Egg burritos
*Unsweetened greek yogurt with fruit and granola
*Avocado sourdough or GF toast with eggs
*Protein smoothies -with favorite protein powder, fruits and veggies
*Cheese stick, hard boiled eggs and some fruit

Learn more about your specific nutrition needs and habits inside my personalized wellness coaching.

Start 2024 Right with These 4 Healthy Habits

1/8/2024

START 2024 RIGHT WITH THESE 4 HEALTHY HABITS

It's that time of year- resolutions, starting out fresh and focusing on our health. It's not a bad thing!

In fact, it's a great time to make changes for the better. But a goal without a plan is just a wish. Success has to be scheduled!

So I'm going to give you some tips on how to not just focus on your health, but help you translate them into habits that stick.

1- SLEEP
Good quality sleep is free medicine!
Goal: Go to bed by 10:00 pm and aim for eight hours of sleep.

If that feels like too much of a stretch, take your typical bedtime and move it back by half an hour. Then decide how much time it takes you to get ready for bed and set a timer that goes off so you know you need to start winding down in order to get to bed on time.

2-EXERCISE
Exercise (especially morning) helps with energy, hormone regulation, better quality sleep, blood sugar regulation and circadian rhythm regulation.
Goal: Exercise for 15-30 minutes every morning outside

This might feel like a huge goal especially since it's winter. First decide what you enjoy doing for exercise. Maybe biking, jogging or walking. Look at your morning routine and see where it's most feasable to fit it in. Try habit stacking by exercising while listening to your favorite morning podcast, while praying, listening to the Bible, exercising with your spouse for connection, after you drop your kiddos off at school or with a friend.

3- DRINK WATER
Drinking water helps flush toxins out of our system, supports focus and energy and can reduce pain and stress.
Goal: Drink half your body weight in ounces

Start with getting a water bottle and having it with you at all times. Take it with you in the car, to work, use it at home and when you travel. Figure out how many water bottles you need to drink to meet your goal and track it throughout the day.

4- CONNECTION
We all need a sense of belonging. Connection with people we love provides that safe place, helps us to be seen and valued for who we are. Connection can help regulate blood pressure, calm the nervous system and reduce stress.
Goal: Schedule a time every month to connect with someone you enjoy being with.

This can be a scheduled on a specific day every month, a Bible study, play date with other moms, a walk with a friend or just a time to meet and chat over coffee.

With all of these goals, there needs to be accountability and motivation to do them long enough for them to become habits.

Try finding an accountabiillty partner who also wants to work on establishing habits. Connect every day to see how you are doing.

Make a chart or graph with your goals and check the box or get a sticker for everytime you meet your goals. There is something powerful in seeing the progress (and it helps us know how we are actually doing versus what we think we are doing).

Hire a coach to help you stay on track. This may seem drastic but sometimes we need to have some skin in the game to get where we want to go.

Celebrate! Set rewards that are motivating to you and celebrate when you meet your goals. Seeing progress creates momentum to keep going.

This is just an example of what I help you with inside my Personalized Wellness Program. It's full of recommendations, support and accountability to help you create the changes you want and feel energetic, happier and yourself again!

Happy 2024! Have a great year everyone!

Have Yourself a Healthy Little Christmas Drink!

12/21/2023

HAVE YOURSELF A HEALTHY LITTLE CHRISTMAS DRINK

Who says that healthy isn't also yummy? These are two of my favorite December drinks and I had to share with you!

Gingerbread Latte

SERVES 5
1 cup full fat coconut milk
1 cup almond milk
1/4 cup coconut sugar
2 tablespoons maple syrup (or for a richer gingerbread flavor use unsulfured molasses)
1/4 teaspoon ground ginger
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cloves
5 cups of strongly brewed coffee or dandy blend

Combine the coconut milk, almond milk, coconut sugar, maple syrup, ginger, cinnamon, nutmeg and cloves in a saucepan and whisk over medium-heat heat for 5 minutes. Stir in the coffee or dandy blend and working in batches, add the mixture to a blender (or use an immersion blender) and blend until frothy, about 15 seconds. Serve immediately.

To use as a coffee creamer: Combine everything except the coffee. Stir the creamer into a hot cup of coffee. Store in the refrigerator for up to 1 week.

Eggnog

SERVES 4
1 (13.5-ounce) can full-fat coconut milk
6 whole cloves (or 1 drop of clove essential oil)
3 egg yolks
1⁄4 cup pure maple syrup or light-colored raw honey
1 teaspoon pure vanilla extract (or 1 drop of Madagascar vanilla essential oil)
1⁄2 teaspoon ground nutmeg
1⁄4 teaspoon ground cinnamon
1 cup homemade cashew milk
Ground nutmeg, for garnish

Heat the coconut milk and cloves in a saucepan over medium-high heat for 5 minutes. Whisk together the egg yolks, maple syrup, vanilla, nutmeg, and cinnamon in a bowl. Slowly pour the hot coconut milk into the bowl, whisking continuously. Return the liquid to the pan and cook over medium-low heat for 5 minutes, stirring continuously. Do not let it boil. Pour the eggnog through a fine-mesh sieve into a glass container and whisk in the cashew milk. Cover and refrigerate until chilled completely, about 4 hours. Garnish with nutmeg. Make it ahead: Store the eggnog in an airtight container in the refrigerator for up to 5 days.

Protein Please!

12/4/2023

PROTEIN PLEASE!

It seems like lots of people are talking about protein these days. Is it just a fad or a marketing thing? Or is there really something to this?

Protein is one of the three basic macro nutrients (the others are carbohydrates and fats). Proteins are made up of amino acids which are called "the building blocks of the body". And if they are the building blocks of the body, it would be logical to reason that eating enough protein is important.

What Protein Does:
1- Maintains Blood Sugar Levels- Protein doesn't cause increases in blood sugar levels and can slow down the absorption of sugars.

2- Helps with Weight Loss- Protein improves satiety which decreases snacking and can also improve muscle mass which increases metabolism

3- Supports Liver Function- It's essential for helping the body detox, especially estrogen.

4- Hormone production- Protein is an essential nutrient for thyroid health

5- Enzyme production- It supports energy, thyroid health and digestion

Protein Sources
Animal Proteins (meat, eggs, dairy)- Have the highest source of proteins and contain the best ratios of amino acids (complete proteins)

Plant Proteins (legumes, nuts and seeds)- Have lower levels of proteins and do not contain all the amino acids (incomplete proteins)

How Much Protein Do I Need?
Everyone's metabolic needs are different. Some people have higher protein needs than others. The best way to know what is right for you is to track your responses to the food you eat (energy, cravings, focus, digestion) and adjust your ratios until you have good satiety and energy from meal to meal.

In my personal coaching programs, I help you discover your unique nutrient needs based on testing and your body's response. Join me there to learn more!