Lets Get Real Friday Party – #148

Welcome! Let’s get this Friday started…… as always as early as we can. We are thrilled that you decided to link up with us this week. Let’s Get Real is a showcase for some of the best bloggers from across the world. We can’t wait to see what you have been working on this week. Make sure you share this party with your friends so that we can grow. Don’t keep us a secret!

Let's Get Real Friday Party

Let’s Get Real is all about Healthy Living. We are all about Real Food, fitness, health and wellness, and home life tips and DIY. We are complicated people living in the real world. Let’s Get Real is a great place to make friends to lean on for advice and encouragement. Each week, I encourage you to take a few moments just for yourself. Grab a comfortable spot to relax and make a new friend.

Increase your blog traffic. Come on over and link up Let’s Get Real Social. We love to share! #linky #LetsGetRealSocial Click To Tweet

Let's Get Real HostsJune

I’m not big on rules (since this is what I do for fun), but I do have a couple of guidelines.
  1. Follow all your hosts. We follow back!
  2. Leave a comment for us on the post and we will know you are a new follower.
  3. Please don’t link and run! Follow and comment on at least three (3) other blogs. The more effort you put into getting to know everyone, the more you will get in return. Everyone is here to get more readers and traffic to their blogs so let’s show them some love!
  4. Let people know where you party! Add our party badge or link back to the party on your blog or post.
  5. Let’s connect! Use #LetsGetRealSocial

Let's Get Real Friday Party

We will be pinning our favorites!!

My Let’s Get Real Featured blogger this week is:

Strawberry salad with cucumbers kohlrabi and lime dill vinaigrette

This week’s feature is a recipe for Strawberry Cucumber Salad with Lime Dill Vinaigrette.  This is a perfect summer salad.  I could see switching out the kohlrabi with jicama.  I am going to try it with both. Thanks, This Northern Girl for a great, easy recipe.

Willpower Buffered for Healthy Living by Doing This One Thing

More willpower is something many people feel they need in order to eat healthy, exercise and lose weight.  If I told you there was one thing you could do to increase your self-control, would you do it?

Do This One Thing to Stop the Loss of Willpower | Inner Savvy Wellness
I don’t believe willpower is the only thing that helps you live a healthy life.  Strong chemical cravings, emotions, stress, and habits all play a part in why you choose to eat junk food or sit in front of the tv.  However, willpower can help move you forward in your healthy living journey.

Willpower is your ability to control yourself.  Having self-control is similar to a muscle in that it can become exhausted when it is used.  The more you make decisions of any kind throughout the day, the more likely you will have less willpower as the day goes on…ever wonder why evenings seem to be hardest for most people to eat well?

Scientific studies typically focus on what decreases self-control such as making decisions, but it rarely looks at what might strengthen willpower.

I came across this study, Personal Prayer Buffers Self-Control Depletion.

We know there are many benefits of personal prayer. People who pray tend to be more forgiving, kinder, and feel less stress, but now this study states that it can increase your self-control.

This study didn’t give a reason for why that might be, but I can tell you in my own personal experience, the more I prayer, the more I learn to let go of my need to be in control.  The first two-thirds of my life I planned, organized, moved, and gave orders to make sure I had everything under control.  But what I have realized is that I am never in control.  God is in control. He allows me the illusion of control.

In my prayer time as I have drawn closer to God, I am able to let go. I used to pray more with petition…asking for things. Now as trust in God’s divine omnipotence grows, I spend more time in adoration and thanksgiving.  I can let things happen as they are meant to happen.  Don’t get me wrong, I still plan, organize and move. I still ask for things, however, it is with the thought that I must do what I can, and God will handle the rest.

When I start my day in prayer, I feel less stressed, I feel kinder, and I am more forgiving because I trust that things will work out the way they are meant to work out.  I guess I have let go of much of my self-control.

The paradox is that the more I let go, the more strength I seem to have. I can control my desires. Oh, I am far from where I want to be, but I do see the progress and feel the reduction in stress and worry.

There you have it, the one thing you can do to increase your willpower is to spend time in prayer.

Do you pray? Do you think prayer can increase your willpower? Tell me in the comments when and how you pray?

Do This One Thing to Stop the Loss of Willpower | Inner Savvy WellnessLinkin Up to:
The Cozy Reading Spot                       This is How We Roll
Simplify Wednesdays                          Brag About It Link Party
Home and Garden Thursday             Tuesday Talk
Way Wow                                                Healthy Living Link Party
Happiness if Homemade                    Marvellous Mondays
Sitting Among Friends                         Coffee for Your Heart
Wow Us Wednesday                             The Homemaking Party
The Wednesday Showcase                  Share the Joy
Monday of Many Blessings                 The Loft Link Up
Women with Intentions                      Friendship Friday Blog Party
Faith and Friends                                  Party at My Place

Healthy Living Reading Challenge – June 2016

How are you doing on reading for the Healthy Living Reading Challenge?

Healthy Living Reading Challenge | Inner Savvy Wellness
Half of 2016 is almost behind us. If you have been reading one book a month for this challenge you have already finished 6 books on healthy living.  Hopefully, you are using some of what you learned to live a healthy life. If not, you still have 6 months left 6 more books. Think of what you will learn by the end of the year. Let’s get reading.


For the Healthy Living Reading Challenge, I chose a book on mindset, Thin from Within: The Powerful Self-Coaching Program For Permanent Weight Loss by Joseph J. Luciani, Ph.D.

The summary states this book “explores the emotional triggers and ingrained behaviors driving overindulgence.”  What I enjoyed the most about this book was the practical things suggested to deal with emotional eating issues.  The first tool is to learn awareness as to what you are thinking and whether it is fact or fiction.  This really is the first step for any change.  We tend to think our thoughts are facts, but if you pay attention you will see that most of your thoughts really aren’t.

“I need to eat now.” Do you really?

“I must have a snack?”  Again is this true?

“I am starving.” Are you really?

Many times we eat for comfort or for no reason at all.  Stopping to see why you ate, even after you have eaten, then writing it down, gives you facts to work with. I have been using a food journal for the past week.  Am I perfect in writing everything down? No. But it has given me insight as to my snacking, which is an area I want to improve.  I have always known I eat when I am frustrated, antsy or stuck.  I am seeing it even more clearly. I have only been taking steps for a week and already I am seeing changes.  Awareness for me and then reviewing it is key.

Here are a few favorite quotes from the book.

“When it comes to permanent weight loss and lifelong weight mastery, your mind, not your mouth, is the problem.” page 2.  So many times we focus on what we are eating, but the why can be the silver bullet to making the healthy changes you want.

“Lifelong weight mastery has three enemies: adverse circumstances, harmful emotions, and destructive habit.” page 24.  Mr. Luciani addresses these issues throughout the rest of the book.  Finding out what your triggers are, how are you feeling when you eat, and what habits come from the triggers and feelings can be eye-opening and lead to mastery over what is making you overeat or eat junk.

“Cravings and impulses are time limited. They do not last forever!” page 68.  I really have been paying attention to my cravings and realize they do go away when I do something else that is self-care. I could go sit outside to pet my dog or color a small image.  Whatever it is, the thought of food does go away.

“There is nothing wrong with you. There never was. You may reflexively balk at these statements, especially if insecurity has been calling the shots, but they happen to be irrefutable.  Beyond current dissatisfactions and superficial perceptions, there is a you who happens to be inviolate. (something sacred or pure that it must not be violated.)” page 104. Wow, spend some time with this statement until you see the truth. No matter what you have done, how you look, or how you feel you are inviolate. Start working on believing that today.

I thoroughly enjoyed and learned from this book.  I would recommend it.


This month my local healthy living book club read Why Meditate? Working with Thought and Emotions by Matthieu Ricard. This book is about the theory, spirituality and practical aspects of meditation. This book had great tips and ideas to try, but when reading it for a book club, you can’t really sit with the ideas or try them out. I have pages marked to go back and try.

Some of my favorite quotes from the book.

“You don’t try to learn the basics of navigation in the thick of a storm; you learn them in good weather on a calm sea.  In the same way, it is best in the beginning to meditate in a quiet place where there is space for the mind to develop clarity and stability.” page 33.  I have tried to meditate in noisy places, but for me I need quiet.  I have enough distractions without noise.

“The sensation of pain…can be made much worse when we anticipate it or anxiously try to suppress it.  At such a moment the mildest of pains can become intolerable. Chronic pain can be made much more bearable by changing our attitude toward it and imbuing it with some meaning. page 95.  I definitely believe this.  I have experienced it.  When my pain has meaning, it is much more bearable.  When I anticipate it, it seems so much worse. Allowing it to come, and letting it go for a purpose helps with pain.  How can you find meaning in your pain? For me, I unite my pain with Christ’s, and it makes all the difference.

“Mediation teaches us how to deal with bursts of malicious anger or jealousy, with waves of uncontrolled desire and irrational fears.  It frees us from the tyranny of mental states that obscure our judgment and are the source of constant distress. page 107.  Meditation has many physical benefits, but if it is only for these emotional benefits, practicing meditation is worth it.

This was an ok book.  Slowly going back to try some of the meditation ideas. Not my favorite, but not a bad book.

I have been reading in the evening out on my deck and have read 10 books already this month. Below are two books that got a 5-star rating from me, in case you want to read something other than healthy living books.

Glory Over Everything: Beyond the Kitchen House by Kathleen Grissom Loved it just as much as her first book, The Kitchen House

Redeeming Love by Francine Rivers

What are you reading now? It doesn’t have to be a healthy living book. Comment below if you recommend your current read or not?

Linking up to:
Booknificient
The Cozy Reading Spot
Healthy Living Link Party
Reading Wednesday

 

 

 

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Let’s Get Real Friday Party – #147

Welcome! Let’s get this Friday started…… as always as early as we can. We are thrilled that you decided to link up with us this week. Let’s Get Real is a showcase for some of the best bloggers from across the world. We can’t wait to see what you have been working on this week. Make sure you share this party with your friends so that we can grow. Don’t keep us a secret!

Let's Get Real Friday Party Read more

Do You Limit Fluoride, a Neurotoxin?

Fluoride is in most of our city water, as well as in the toothpaste we brush with at least twice a day. Many years ago, it was determined that fluoride was needed to keep our teeth healthy, but is that the truth? Fluoride has been classified a neurotoxin.  Reducing and eliminating toxins can be beneficial in your healthy living journey.

Do Your Limit Your Fluoride, a Neurotoxin?
Fluoride is a compound of the element fluorine and another element, one of which may be sodium or salt. Fluorine is a poisonous gas that causes severe burns.

Fluoride was first added to drinking water in Michigan in 1945. By 1951 water fluoridation became public policy through the U.S. Public Health Services.  It was thought that fluoride in water, and in toothpaste, would help prevent tooth decay.

In the body, the majority of fluoride is found in bones, teeth, and calcified tissues.  The only advantage to consuming fluoride is said to prevent tooth decay, but is it really added fluoride that does that?

My Dad was born in 1933.  He did not grow up brushing or flossing his teeth often. He lived on a farm with water from a well that was not fluoridated. Most people did not brush, floss or have fluoridated  water in rural America at the time. Yet he did not have many cavities.  I also know that the food he ate had little sugar added.  I am not saying that brushing isn’t important, it is.  However, sugar in food can be the culprit for tooth decay. Brushing and flossing even without fluoride toothpaste, can help prevent cavities.

I know for me when I drastically reduced the amount of sugar I consumed, my teeth always felt smooth and clean. Even my hygienist would give me compliments on how well I must be brushing and flossing. I wasn’t doing anything different in brushing or flossing. In my opinion, it was the reduced sugar.

Fluoride has been classified as a neurotoxin in the same category as lead, mercury, and arsenic.  According to the MSDS, a neurotoxin is a toxic agent or substance that inhibits, damages or destroys the tissues of the nervous system, especially neurons, the conducting cells of your body’s central nervous system. It is the chronic exposure that can cause the problems. (You can also read what is the difference between natural fluoride and the fluoride chemically added to the water.) 

I don’t know about you, but I don’t want to damage my nervous system.  I like my brain and want to keep it healthy. As I continue on my health journey, it is important for me to continue to reduce toxins I purposely put into my body in order to give my liver, gall bladder, and kidneys a fighting chance to detoxify my body.

I grew up having regular dental appointments.  At each dental appointment, the hygienist would fluoridate my teeth.  I would swish fluoride in my mouth and spit it out.  Several years ago that changed to painting fluoride on my teeth.  The unfortunate part was that it slowly peeled off, causing me to swallow it.

Have you ever read the box or tube for toothpaste with fluoride in it?  It goes something like this: Keep out of reach of children under the age of 6 and if more than what is normally used for brushing is swallowed, call poison control.  What?  Poison control! Something doesn’t sit right with me there.  Toxins and nutrients are absorbed into the directly into the blood stream in the mouth, and I am brushing and fluoridating my teeth?  With the painted fluoride, not only is it in my mouth, I am swallowing all this fluoride after it peels off my teeth.  Nope, not for me.

I stopped allowing my dentist to fluoridate my teeth a few years ago.  I have also switched to natural toothpaste.  You will need to try a few to find one that works for you.
Desert Essence Toothpaste Neem Cinnamint 6.25 Ounce
Right now I am using Dessert Essence toothpaste. It is made of baking soda and essential oils. It may not be the perfect toothpaste. It has carrageenan in it. There is concern about that ingredient causing digestive problems. However, it does not have fluoride. I have tried a few other natural toothpastes and none of them “foam” up. Something about the foaming that makes me feel like I cleaned my teeth.  This one does that. So for now, I am using this one as I continue to research and learn about ingredients. I know some people make their own toothpaste, but for me, that isn’t a priority. For now, I am happy with this toothpaste.  For me as in all things health, it is baby steps.  I no longer have my teeth covered with fluoride every 6 months, and I don’t use toothpaste with fluoride.

However, I still haven’t completed the last step of getting fluoride out of my drinking water.  I do use a filter under my sink, but it does not take out the fluoride. I have been researching what is the best filter to remove all the toxins and contaminates in the water, yet leave in the minerals needed.

I can not find one water filter that does it all.  Well, that isn’t quite true, I have found the Berkey, however, I don’t want a separate system sitting in my kitchen.  The other systems all have flaws, and so, I haven’t made a decision yet.  I will get there.  It is a process.

I encourage you to do your research and decide for yourself and your health.  Read FluorideAlert.org‘s 50 Reasons to Oppose Fluoridation as well as The American Dental Association‘s Fluoride in Water is a Good Thing.  Decide for yourself.

Do you have a water filter system that you use to get rid of fluoride and other toxins from your water? Let me know in the comments below.

Also, comment with what toothpaste you use and whether or not you still have the dental hygienist put fluoride on your teeth.  Why or why not?

Do You Limit Your Fluoride, a Neurotoxin? | Inner Savvy Wellness

If you want to discuss your health with me to see if I can help you improve your hormone balance, digestive issues and energy levels, schedule a Free Phone Consultation with me.

Linking up to:
Sunday Fitness & Food
Friday Favorites
This is How We Roll
Sitting Among Friends
Soul Survival Linkup
Coffee for Your Heart
The Cozy Reading Spot

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Savvy Health Round Up #7

Savvy Health Round Up | Inner Savvy Wellness | Links You Will Love
Savvy Health Round Up is a list of blog posts or information that you might be interested in reading about Healthy Living. It is right here on Inner Savvy Wellness Blog. Let’s get to it.

Food & Diet
8 Simple Ways You Can Overcome Sugar Addiction. I love that Bradleigh at WideMeadows starts sugar busting with ‘know your enemy’.  I know of 88 different names for sugar on labels.  You need to know where and how sugar hides. Read this post for additional sugar busting ideas.

Movement & Exercise
To Jump-Start Your Exercise Routine, Be Mindful explains how research has found that being mindful, being in the moment of exercising, helps with your satisfaction in exercising. Satisfaction of exercising increases the likelihood of you exercising more.

Sleep
11 Signs Your Are Sleep Deprived. Most people think they can get by on less sleep than they actually need.   However, sleep deprivation is real with real consequences. Find out if you are sleep deprived.

Self-Care
These 13 Habits Will Seriously Improve Your Life and they only take 5 minutes.

For Growth
Top Signs You Have A Hormone Imbalance.  Do you have these symptoms?  Is it time to have some labs run?  It isn’t just sex hormones, but adrenals, thyroid, and more that can affect your health.

As a health coach, I empower women who are motivated to take charge of their health and stop waiting for the white coat cure.  I help them bust sugar cravings, banish fatigue and tame tummy troubles.  I do that by running labs, correlating their labs to their systems, then help them changes to their diet and lifestyle. Along with support, encouragement, and information, one of my roles is a resource guide.  There is a ton of information out there; it can be confusing. The good stuff can get lost in all the yuck.

Comment below on something new you learned or on something that reinforced what you already now.

Linking up to:
Marvellous Mondays

Let’s Get Real Friday Party – #146

Welcome! Let’s get this Friday started…… as always as early as we can. We are thrilled that you decided to link up with us this week. Let’s Get Real is a showcase for some of the best bloggers from across the world. We can’t wait to see what you have been working on this week. Make sure you share this party with your friends so that we can grow. Don’t keep us a secret!

Let's Get Real Friday Party

Let’s Get Real is all about Healthy Living. We are all about Real Food, fitness, health and wellness, and home life tips and DIY. We are complicated people living in the real world. Let’s Get Real is a great place to make friends to lean on for advice and encouragement. Each week, I encourage you to take a few moments just for yourself. Grab a comfortable spot to relax and make a new friend.

Read more

Low Sugar Rhubarb Juice & Sauce

Most uses for rhubarb require a high amount of sugar to be added. Try two of my favorite ways to enjoy rhubarb.

Rhubarb Juice Rhubarb Sauce | Inner Savvy Wellness

Rhubarb is high in potassium. Medical News Today considers potassium one of the 7 macrominerals along with calcium, magnesium, phosphorus, sodium, chloride, and sulfur.  Potassium is critical for electrolyte and fluid balance.  Most Americans fall short of the minimum recommended amount of potassium, getting some of their potassium needs from bananas, yogurt, and potatoes. Beans, dark leafy greens, squash, avocados and mushrooms also contain potassium.

I grew up eating rhubarb cake and crumble, but most recipes for rhubarb require a lot of sugar. You know how I feel about sugar…not a good thing. It tastes wonderful but is not good for you.

Rhubarb is growing well in my backyard at this time of the year.  Rhubarb is technically a vegetable, but in the United States, most consider it a fruit.  It grows in stalks and looks like red celery.  It is tart.  It can be eaten raw, just chew on a stalk, but that is just a little too tart for me.

Here is how I am eating rhubarb right now.

Rhubarb Juice Rhubarb Sauce | Inner Savvy Wellness
My favorite way to start my day right now is Rhubarb Juice.  I juice two stalks of rhubarb, one red apple, and half a lemon. It is tart, but the apple gives it enough sweetness. You could add a couple of drops of stevia if you need a little sweeter. It is refreshing and thirst-quenching on a hot summer afternoon.

Rhubarb Juice Rhubarb Sauce | Inner Savvy Wellness
I love rhubarb sauce.  In the past, I would peel and cook the rhubarb and add a cup of sugar to sweeten.  Way too much sugar.  Now I eat it raw with way less sugar. (If you are concerned about eating too many oxalates, you may want to cook this anyway.)

Cut up peeled rhubarb stalks and blend in a high-powered blender.  Add frozen strawberries, blend.  Add monk fruit to taste, blend. I don’t usually measure, but put it in the blender so you can see how much rhubarb and frozen strawberries I typically make at one time, about 2/3 rhubarb and 1/3 strawberries.

Rhubarb Juice Rhubarb Sauce | Inner Savvy Wellness
I find I don’t need a much sweetener.  I enjoy tart foods more now that I eat fermented foods such as sauerkraut and kombucha. The strawberries seem to make it sweet, but a little bit of monk fruit can make it delicious.

Monk fruit is about 150-200 times sweeter than sugar, so you can use a lot less. It is known as lo hun guo, a small round fruit in Southeast Asia.  It has zero calories. It is considered safe to use, but if you are allergic to sweeteners such as xylitol, you may be allergic to this as well.

Rhubarb Juice Rhubarb Sauce | Inner Savvy Wellness
Enjoy raw as a treat or after dinner dessert in a bowl with a spoon. You could add a tablespoon of coconut milk to give it a creamier taste.

Simple, yummy treat, that is relatively healthy for you.

Store extra in the fridge for up to 3 days.

Edited: Wanted to share a post by Dr. Josh Axe on 19 Amazing Rhubarb Recipes.  It great to see recipes for rhubarb that are low in sugar added.

How do you eat rhubarb? Comment below if you like rhubarb or not. If you do, how do you eat it?

Linking up to:
Marvellous Mondays
Sharing Sunday The Zippy Zebra
Happiness is Homemade
Sunday Food & Fitness

New Bis-Man Holistic Practitioner Alliance

Bis-Man Holistic Practitioner Alliance

I am thrilled to announce a new group, Bis-Man Holistic Practitioner Alliance.  I am collaborating with some fantastic practitioners who have holistic wellness businesses in the Bismarck, North Dakota area.

Welcome to Bis-Man Holistic Practitioner Alliance
As a group of practitioner’s, we wants to bring health and wellness classes to the local area.  We are working together to offer an alternative to traditional health care.  Our goal is to inform and support your choices in living a holistic, balanced life: mind, body and spirit from birth to aging and everything in between.

Join the free Bis-Man Holistic Practitioner Alliance Facebook Group for the latest classes, tips, and support.  Make sure you like and then follow, so you don’t miss the upcoming class announcements.  We are finalizing our first class for July.

Even if you aren’t local, you are welcome to join. We will be posting resources, tips, and support in the group.

Let’s Get Real Friday Party – #145

Welcome! Let’s get this Friday started…… as always as early as we can. We are thrilled that you decided to link up with us this week. Let’s Get Real is a showcase for some of the best bloggers from across the world. We can’t wait to see what you have been working on this week. Make sure you share this party with your friends so that we can grow. Don’t keep us a secret!

Let's Get Real Friday Party

Let’s Get Real is all about Healthy Living. We are all about Real Food, fitness, health and wellness, and home life tips and DIY. We are complicated people living in the real world. Let’s Get Real is a great place to make friends to lean on for advice and encouragement. Each week, I encourage you to take a few moments just for yourself. Grab a comfortable spot to relax and make a new friend. Read more