Susan U. Neal's Blog, page 9

What is “Christian” Yoga? | Combining Faith + Yoga

“Christian” yoga is an oxymoron. To some, it seems to contradict one’s Christian faith. Yet there is more to yoga than most realize. The physical, mental, and emotional benefits are fascinating, and it can draw one close to God, and God will draw near to you (James 4:8). I hope this article will enlighten your perspective on yoga.

When did yoga originate?

Origins of yoga can be found on stone seals that archaeologists uncovered from the excavation site of the Indus Valley Civilization (India/Pakistan). This archaeological evidence dates yoga back to around 3000 BC, which is before the establishment of Hinduism and Buddhism. From a biblical timeframe this would have been after the flood but before the birth of Abraham.

Around 1500 BC the Hindu religion created the term yoga. Buddhism began its association with the use of physical postures and meditation around 600 BC. Therefore, yoga postures were performed by humans hundreds of years before Hinduism and Buddhism existed. Isn’t that amazing!

Why does yoga have a bad rap with Christians?

The exercises and stretches in yoga are designed to bring one to a place of meditation so you can yolk or join with the spiritual realm. Yoga means yoking together. The Hindu and Buddha religions realized this and incorporated yoga into their practices.

When a Christian practices yoga, it prepares the mind to hear from God. Finally, you are quiet and not worrying about your troubles. So you can listen to the Lord’s still, small voice. How often do we take time to listen to God?

Some people believe participating in yoga may unwittingly lead a person to yoke, or join to the spiritual realm in an undesirable way and expose them to dark spiritual forces (Ephesians 6:12). Dr. Kevin Flynn, an Anglican priest, responded to this premise by saying, “Are baptized Christians, nourished by God’s word really so susceptible to dark forces? I think not.”

God knows our hearts. He knows who we are worshiping. Exercising a certain way, including yoga posturing, is not wrong or sinful because God evaluates what is in a person’s heart (Mark 7:14–15, 20–23).

Interestingly, physical posturing such as bowing and laying face down and meditation have also been associated with the Jewish and Christian faiths (Exodus 4:31, Psalms 1:2, and Psalms143:5). Yoga posturing was not associated with Christianity until our era. Christian meditation is foundationally focused on God and his Word, and this is the focus of Christian yoga.

God-Focused Yoga

A form of Christian yoga, Scripture Yoga, is different from secular yoga because you listen to God’s Word as it is recited in the yoga class. Participants meditate on Bible verses while holding yoga poses. This allows their heart and mind to be open to God. To provide others with the peace I found through Christian yoga, I’ve published two yoga books, two Christian yoga DVDs, and two yoga decks.

Scripture Yoga Yoga for Beginners How to Receive God’s Peace yoga deckFruit of the Spirit yoga deckWhat the Bible Says About Prayer yoga DVDGod’s Mighty Angels yoga DVD

Check out ten beginner yoga poses I provide in this blog post Yoga for Beginners.

Other forms of Christian yoga incorporate other aspects of Christianity such as playing Christian music, meditating on a Bible verse at the beginning, during, or the end of class. Others might incorporate a Christian theme in their class. There are numerous ways to impart Christianity into a yoga session. A Christ-centered approach allows you to enjoy the physical benefits of yoga and experience communion with the Spirit of God.

The spiritual benefits of Christian yoga include:

• getting closer to God (James 4:8)
• feeling God’s peace (Isaiah 26:3)
• casting your worries and cares to God (1 Peter 5:7)
• spending time with God.

What are the benefits of yoga?

Yoga has profound benefits. It helps regulate and improve the functioning of numerous body systems including the immune, respiratory, musculoskeletal, endocrine, circulatory, and metabolic.
• Augments Muscles Tone, Definition, Strength, and Physical Fitness: muscles become well-defined, and the additional strength helps to prevent injuries.
• Expands your Range of Motion in Joints: yoga prevents muscle and joint stiffness.
• Prevents Cartilage and Joint Breakdown: the full range of motion performed during the poses supports joints.
• Improves Coordination and Improves Reaction Time: muscles become stronger and leaner, and balance, coordination, and even reaction time improve.
• Grows your Overall Flexibility: the flexibility of your spine improves your posture, which makes you look younger. It also keeps the spinal disks supple.
• Eases Muscle Pain and Tension: stretching muscles, ligaments, and tendons reduces muscle pain and tension.
• Lessens Pain: several medical studies have shown that yoga reduces back pain, arthritis, fibromyalgia, and other chronic conditions.
• Relieves Stress, Tension, and Anxiety: yoga creates inner peace, so perform yoga to relieve stress before taking anti-anxiety medication, as you may not need even need it.
• Improves Depression: some studies have found yoga increases serotonin levels, which makes you feel happier.
• Improves Memory: focusing on the breath and the present moment, through meditation, enhances concentration, and memory.
• Alleviates Migraines: yoga helps relieve migraines, so try yoga before medication.
• Deepens Sleep: no more tossing and turning, just sound sleep.
• Enhances Lung Function: usually one does not think about respiration, but during yoga class you do. In turn, this enhancement gives you more energy and vitality!
• Expands Circulation: exercise increases the heart rate, and this delivers more oxygen to the whole body.
• Reduces Blood Pressure: medical studies have proven that doing yoga decreases blood pressure.
• Lowers Blood Sugar: studies have shown diabetics’ blood sugar drop through the practice of yoga.
• Decreases Bad Cholesterol (LDL) and Boosts Good Cholesterol (HDL): studies have demonstrated that the practice of yoga can decrease LDL and increase HDL.
• Improves Metabolism: have you ever thought your metabolism does not work as well as it should? Give it a jump start with yoga.
• Relaxes the Body Systems: focusing on deep breathing throughout the session increases blood flow to all internal organs which lowers breathing and heart rate.
• Increases Immunity: many yoga postures stimulate the lymph system to drain toxins out of the body, which heightens immunity.
The physical and mental benefits of yoga are powerful and have been proven through scientific studies. Yoga helps the body function better and improves overall health.

Should I fear secular yoga?

The most popular type of yoga in the United States is Hatha Yoga in which the Eastern religion and philosophical portion of yoga are entirely separated from the yoga class. In Hatha Yoga, the class is about performing the physical yoga poses and deep breathing. But some secular yoga classes could still include Eastern spiritual qualities.

We are called to be discerning. Any practice, behavior, or form of worship that adversely affects your commitment or devotion to Christ should be avoided. Attend a yoga class and discern for yourself whether any aspects of it make you feel uncomfortable. If it does, do not return to that class, but try another one.

Christian Yoga provides an alternative method of exercise in a spiritually desirable and safe environment. Christian yoga’s focus is to lead one to the highest level of true spirituality which is a relationship with Jesus Christ. It should deepen the believers walk with God. Even so, Christian yoga may not be for everyone. As with all decisions, each person must choose for themselves.

Susan Neal Bio

Susan Neal is a certified yoga instructor with over 30 years’ experience in practicing and teaching yoga. She is an RN with an MBA and a masters in health science. As a pursuer of ultimate health, Susan merged her practice of yoga with her passion for God’s Word. Founder of Scripture Yoga Susan recites theme-based Bible verses during her yoga classes.
Susan published seven healthy living books, and two are about yoga: Scripture Yoga and Yoga for Beginners; two sets of Scripture Yoga Card Decks, “How to Receive God’s Peace” and “Fruit of the Spirit” and two Christian yoga DVDs, God’s Mighty Angels and What the Bible Says About Prayer. You can find Susan on ChristianYoga.com and SusanUNeal.com.

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Healthy Habits for Today’s Seniors

Healthy habits for today’s seniors begin with a positive attitude toward diet and exercise. Just because we are over fifty, sixty, seventy, eighty, or more doesn’t mean we sit in a rocking chair and wait for life to end. There’s too much of life to explore! We seize each moment with sound nutrition and an active lifestyle that keeps our minds and bodies performing like well-oiled machines.

When I was fifteen years old, I decided to take care of my body for the long haul. I’d been a chubby child and faced all the ridicule that went with it. Educating myself on what my body needed to maintain a healthy weight meant eating to live, not living to eat.

My decision to take care of myself highlighted rising early and exercising before the school bus arrived. Those habits have stayed with me for seven decades. I believe my body is the temple of God, and I’m a steward of His holy gift (1 Corinthians 6:19.)

If we are motivated to get healthy and stay healthy, it’s not too late to embark upon a lifestyle that gives us purpose and meaning. Perhaps a goal is to shed a few unwanted pounds, or add back the extra weight an illness may have snatched from our body. Even if we’ve never considered our food intake or activity, this post may open our eyes.

Before moving forward:Check with your doctor and discuss expectations.Request blood work to make sure your body is in fine shape.Ask your doctor for vitamin and supplement recommendations.Plan a sensible diet and exercise plan.Enlist an accountability partner.Purchase the proper equipment/shoes for the activity.Subscribe to a respected online website that focuses on health care for the aging. Food choices

Our aging bodies thrive on fruits, vegetables, dairy, protein, and whole grains. Simple, but when we add extra fat, salt, sugar, and carbohydrates, our bodies will rebel over time and not in ways we enjoy. We are what we eat. Choose wisely.

If we are diabetic, gluten-free, or have other health issues that limit our intake, that’s okay. We choose or substitute foods to keep us feeling good and ensure our medical reports shine. Deliberately eating or drinking things that make us feel badly isn’t wise.

Sodium can be a killer. Literally. Our saltshakers are not the worst problem. Consuming processed foods and eating out adds far more sodium than is healthy at any age. Cutting back can be as easy as cooking from proven recipes and limiting restaurants to special occasions. However, some organic and whole foods eateries are selective in the preservatives that enhance their dishes.

Some people have never experienced a weight problem and saw no reason to educate themselves on what goes into their bodies. Now is the time to take notice. Take the time to read product labels and recipes for a huge nutritional payoff with dividends that money can’t buy.

It’s okay to be picky, and I fall under that category. I don’t care for the taste of a huge list of foods: beets, milk, egg yolks, red meat, white bread, white rice, potatoes, watermelon, or any kind of melon, to name a few. Weird, I know. But I can find the nutrients my body requires in multiple ways. I never met a green vegetable I didn’t like. Nut butters are my friend. My point is, make choices that suit your tastes and cause the nutritionist to smile.

Detoxing and/or intermittent fasting have proven to help the body’s overall function. If this is of interest in your new diet regimen, consult with your doctor before embarking on a habit that could be potentially harmless.

Hydrate

The average adult body contains approximately 60% water, and as we get older, the percentage decreases. Lean muscle contains more water than fat, making water a sensible alternative to sugary or artificially sweetened beverages. When we don’t have enough water, we’re tired and can be plagued with headaches. Don’t forget that fresh produce contains a lot of water, so your body is happy and healthy.

Balance is the key to living well and enjoying life.

Denying ourselves an occasional treat can cause a grumpy old person who forgot the pleasure of licking an ice cream cone on the hottest day of the year or blowing out the candles on a birthday cake and taking a swipe of frosting.

Vitamins and minerals are nuggets of gold.

Big tip! Vitamins and minerals do not add to our life span. But they can add to the quality of life. The best source of supplements is in food, but that isn’t always possible. Also, the extra nuggets of power we took when we were younger should change as we age.

Our bones become more brittle, and calcium and vitamin D help slow down the process and fight osteoporosis. Stress is another factor in which supplements like vitamin B can aid in appropriate mental and emotional processing.

Selecting the vitamin and mineral brands can be a dilemma. Do we choose the least expensive or the most expensive? Choose the brand that eliminates or has few preservatives and extras not needed by the body.

Always check with your doctor or nutritionist about what is best and inquire about potential side effects. Taking too many or the wrong vitamins and minerals can do more harm.

How do I choose the right exercise?

Some of us have exercise limitations that curb our type or level of activity. Limitations do not prohibit us from conditioning our bodies; they simply mean we understand our restrictions and find alternatives.

I believe varying what we do in our activities is a plus for our bodies. Walking may be your favorite form of exercise, and you have walking buds to join you. That makes the activity fun. I’m a fan of hiking. Grabbing a helmet and pedaling around the neighborhood may give you the extra boost your body needs. Wonderful. Some prefer a gym with a person who coaches seniors—now I’m jealous.

Various forms of exercise are available, no matter our age or disability. Determination and a positive attitude to change and maintain a healthy lifestyle is a win-win situation for all of us. Our God gave us bodies to move, minds to think, and food to maintain physical and mental health.

Are you ready to get started?

Seeking more information about health and wellness?

What Does a Healthy Lifestyle Really Mean? by Rebecca Barlow Jordan

Maintaining a Healthy Lifestyle by Sherri Downs

How to Rebound from a Serious Illness by Tracy Crump

Healthy Eating for Your Body, Soul, and Spirit by Stephanie Pavlantos

Health and Spiritual Books by Susan U. Neal

Healthy Aging: Beyond 50 by the Mayo Clinic

Disability Exercises: Exercising for Persons with Disabilities by DisabledWorld

Physical Activity for People with Disability by the Centers for Disease Control and Prevention

A Senior’s Guide to Physical and Mental Fitness by Anthony Martin

About the Author

DiAnn Mills is a bestselling author who believes her readers should expect an adventure. She is a storyteller and creates action-packed, suspense-filled novels to thrill readers. Her titles have appeared on the CBA and ECPA bestseller lists; won two Christy Awards; and been finalists for the RITA, Daphne Du Maurier, Inspirational Readers’ Choice, and Carol award contests.

DiAnn is a founding board member of the American Christian Fiction Writers, a member of Advanced Writers and Speakers Association, Mystery Writers of America, Sisters in Crime, and International Thriller Writers. DiAnn continues her passion for helping other writers be successful. She speaks to various groups and teaches writing workshops around the country.

DiAnn’s next release is Concrete Evidence https://diannmills.com/books/concrete-evidence/

Connect with DiAnn on her various social media platforms here: www.diannmills.com

 

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Intermittent Fasting Helps You Lose Belly Fat

Scientific studies prove that intermittent fasting (IF) is beneficial for the body and mind. I’ve been practicing it for years. IF occurs when you eat within a specific window of time. I prefer a nine to ten-hour window. I eat dinner between 6 and 7 pm and fast until the next morning around 10 am.

 

IF produces incredible health benefits. If you want to give it a try, a food journal can help. My book Healthy Living Journal, helps you figure out which time period suits you best. Some people like to eat in an eight-hour window and fast the other sixteen hours, but that is too long of a fasting period for me. You could play around with different time periods to see what suits you best.

Benefits

Numerous studies show that intermittent fasting is beneficial. Check out these benefits:

 

Helps you lose weight and more specifically belly fat.Increases your metabolism which causes you to burn more calories.Reduces blood sugar levels which helps prevent diabetes and metabolic syndrome.Improves blood pressure and cholesterol levels.Helps fight inflammation in the body.Supports cell repair in areas of the body that needs it.May protect against cancer and dementia.Tips for Success

Here are some suggestions for attaining success with intermittent fasting.

 

In the morning, drink two glasses of water upon awakening.Go about your morning as usual, but do not eat breakfast.It is best to stay busy.Drink your usual caffeinated beverage.Every time you start to get hungry, drink another glass of water so you can hold off from eating breakfast for as long as possible. I try to go until 10 am, which works well for me.Ride out the hunger waves.Know the difference between needing and wanting to eat.Listen to your body. If you experience intense hunger, fatigue, or a headache—eat.When you eat, make sure it is a low-carbohydrate diet as recommended in my #1 Amazon best-seller 7 Steps to Get Off Sugar and Carbohydrates .Eat a healthy dinner that includes a wholesome protein source as well as loads of vegetables. You want to be satisfied but not stuffed. After dinner, don’t eat anything.In the evening, try to keep your mind off of food by watching a movie or reading a book.

 

You want to be satisfied and not hungry during the nine to ten-hour eating window. Eating nutritious foods such as lean meats and vegetables is vital. Nutrient-rich foods keep your blood sugar level steady and prevent nutritional deficiencies. Do not eat processed foods, refined carbohydrates, or desserts. Don’t waste your calories on them.

 

Eat God’s foods and not the food manufacturers. When you are about to sit down and eat, pray and assess your plate. Does it resemble the food that comes out of the garden or off the ranch? If not, don’t eat it. Food industries want us to consume more of their fabricated food items. They do not care about our health; they are only concerned about their bottom-line. They add sugar and salt to entice us to eat more.

 

In addition, it is vital to stay hydrated. But how much water should you consume? Your weight determines this. You should drink half your weight in ounces. For example, when you divide your weight by two, it equals the number of ounces of water you should drink each day. So a 130-pound person should drink sixty-five ounces of water. Pour the amount of water your body needs into a pitcher in the morning and drink it throughout the day. I drink at least a third of my daily water consumption before breakfast. Therefore, I am not hungry in the morning, and it is easy to fast until 10 am.

 

Pay attention to what your body is telling you as you figure out intermittent fasting (IF). Charts within your Healthy Living Journal will help you evaluate your sleep, energy level, mood, emotional health, as well as your water intake and exercise. This tool will help you figure out if IF is for you.

 

It takes about a month of trying IF to determine whether it is a good fit for you. If you are taking medication or under the care of a physician, you should consult with your doctor regarding this time-restricted eating practice. Intermittent fasting is not for everyone, but I hope you enjoy its benefits.

 

Intermittent fasting is an excellent weapon in the battle for weight loss. Imagine how you would look and feel after you shed your unwanted pounds. Say good-bye to the sugar mood swings and welcome a healthier you.

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How to Rebound From A Serious Illness

My illness started out like any other intestinal virus, not pleasant but certainly not serious. My symptoms abated around 2 am. Later that morning, I ran a low-grade fever and felt like a wrung-out dishrag, my usual modus operandi after a stomach bug. However, as the day wore on, my fever rose, and the stomach soreness I’d assumed was from heaving all night gravitated to my lower right abdomen. Uh oh. As a former nurse, I knew that could indicate appendicitis. Read on to learn how to rebound from a serious illness like I did. 

“Honey,” I told my husband, “Maybe we’d better go to the emergency room. If nothing else, I’m sure I’m dehydrated.” A little IV fluid would soon set things right. 

But lab work and a CT scan confirmed I did, indeed, have appendicitis. What? I didn’t have time for surgery. My mom required twenty-four-hour care. Even though we had caregivers, I went to her house twice daily to give injections and put her to bed. At the time, she also had a special intravenous line through which she was receiving nutritional supplementation and antibiotics, which I administered. My dad needed me in a myriad of ways, and the caregivers depended on me to do the shopping and coordinate everything. I was indispensable. Wasn’t I?

Surgery revealed a perforated appendix. I was sicker than I realized and spent a week in the hospital, along with several more weeks recuperating. Yes, it was hard to sit still at home when my parents needed me. But friends and family pitched in to help them during my absence. Giving myself time for proper recovery ensured I’d be able to assist them in the long run.

As much as we try to manage our health, serious illness can take us down without warning. How do we rebound, especially when others are depending on us?

Reasonable Exercise

I enjoy taking long walks around the lakes in our subdivision. I don’t mind saying, I was proud of my pre-surgery legs, but by the time I was discharged from the hospital, my calves looked like pancakes. Floppy pancakes.

According to WebMD, as little as two weeks of inactivity can cause a 30 percent loss of muscle strength, even in young people. Although the hospital staff had me up and walking the halls soon after surgery, I was nowhere near ready to resume my usual two-mile-a-day treks at home, much less fitness training. After any surgery, injury, or prolonged illness, we’re wise to approach exercise with caution. Slowly increasing activity while heeding our bodies’ signals to slow down or stop helps us heal without doing further damage, but heaven help us if we do too much.

A friend found that out the hard way. After major abdominal surgery, she followed her doctor’s directive not to bend or lift, but staying on her feet too long during a holiday with family caused bleeding to resume and put her back in bed. When she started walking the second week post-op as instructed, she didn’t realize that meant “around the inside of the house, not half a mile three days in a row with the dog.” Another setback.

ercise is vital for recovExery and prevents serious complications, such as blood clots, but listen to your body. Sleep downstairs, recruit someone else to walk the dog, and leave the Christmas tree up until Easter if you have to.

Recuperative Diet

Healthy eating is part of a healthy lifestyle anytime, but especially when we’re healing. For one thing, our bodies need more protein to repair or replace damaged tissues after surgery or injury. Regardless, our stomachs may not be ready for a juicy steak or blackened salmon right after an illness or surgery. Remember, other sources of protein, such as dairy products, eggs, legumes (dried peas and beans), and nuts and seeds (including quinoa). 

Though carbohydrates have taken a bad rap lately, they are the quickest source of energy and are therefore vital for healing. Many conditions, such as fever, deplete the body of calories, while others require increased calorie intake to promote healing, as is the case with severe burns. Carbohydrates are the best source of those calories. However, simple sugars and refined carbohydrates may cause blood sugar spikes that lead to inflammation. So stick with complex carbs like whole grains. 

Whenever my sisters and I were sick, our grandmother blended a drink made with egg, milk, sugar, and vanilla, her version of a protein smoothie. Though I wouldn’t recommend consuming raw eggs, we never suffered, and we always looked forward to the treat. Poached egg on toast is another old-fashioned remedy and often easy on the stomach. Both combine protein and carbs. 

Getting our nutrition is not always easy during recovery. Nausea can interfere with appetite, and anesthesia may affect the way food tastes. (Ice cream—my comfort food—suddenly tasted like regurgitated baby formula following my surgery.) It helps to consume frequent small meals and stick with bland foods for a while. Don’t forget to drink plenty of water and other healthful liquids and augment nutrition with vitamin and mineral supplements.

Restorative Rest

Rest is imperative to recovery. In the best of times, we need seven to eight hours of sound sleep to maintain health. When we’ve been ill, we need even more. While we sleep, our bodies repair cells, reduce inflammation, and boost the immune system. It sounds like a prescription straight from heaven. 

Unfortunately, many factors following illness interfere with sleep. Pain is one. Sometimes over-the-counter or prescription medications relieve our pain. At other times, we may have to be more resourceful. I know of patients who soak in hot tubs or Epsom salt baths before going to bed, affording them a good night’s sleep. Some find relief with heating/vibration pads. 

Cough or other breathing difficulties can also interrupt sleep. In addition to medications, sleeping in a recliner or on several pillows may alleviate the symptoms enough to allow for sound sleep. And keep the effects of caffeine in mind. If sleep is already elusive, avoid chocolate and carbonated tea, coffee, or sodas.

Melatonin, a sleep aid, is often used to induce a good night’s sleep. Produced naturally by the body during sleep, it is also found in foods that enhance sleep, such as milk, eggs, and nuts. There has even been evidence that melatonin reduces inflammation and some types of pain, increasing its effectiveness as a sleep aid. It’s not a cure all but may be worth investigating, though it can interfere with other medications and is not a good long-term solution.

Reviving Faith

Sudden illness or injury throws our lives out of kilter. One of the most overlooked keys to recovery is spiritual health. Some studies have shown that strong faith combats stress along with its resultant ill effects, including high blood pressure, increased heart rate, and neuro-hormonal changes. Stress not only generates problems of its own but also hinders healing and recovery. Strong religious convictions help mitigate those effects. Even more studies have shown an encouraging correlation between faith and mental health.

Beyond the quantifiable physical and mental benefits, faith produces a peace and hope that doctors and scientists can’t explain. As Jesus said in John 14:27, “Peace I leave with you, my peace I give unto you: not as the world giveth, give I unto you. Let not your heart be troubled, neither let it be afraid.” No amount of medication, treatment, or physical therapy has the healing properties that allow us to rebound from illness, like knowing Jesus does.

Recovering Health

The body has an amazing ability to recover, if we just get out of the way and let it. But we have to remember it’s a process and takes time. Exercise, diet, rest, faith—nothing new to a healthy lifestyle, but in recovery from health challenges, they take on greater significance. When we intentionally apply these four pillars to our lives, we can rebound from serious illness more smoothly and rapidly.

About the Author

Tracy Crump dispenses hope in her multi-award-winning book, Health, Healing, and Wholeness: Devotions of Hope in the Midst of Illness. A former ICU nurse and homeschool mom, she cared for her parents and 100-year-old mother-in-law. Tracy has published hundreds of articles, devotions, and short stories and offers caregivers encouragement and practical tips in her new blog, Caregivers Corner. Connect with Tracy at TracyCrump.com. 

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Four Keys to Combat the Effects of Stress and Anxiety on the Body

The effects of stress on my body lingered for months. Red, painful hives erupted beneath the top
layer of skin on my hands and arms; visible but unreachable. Finally, after enduring weeks of
itching and peeling skin, medication alleviated some of the discomfort. Perhaps your child or teen wrestles with anxiety. Or, in our post-pandemic world, you may struggle with chronic stress.

According to the National Institutes of Health, stress and anxiety lead to more than seventy-five
percent of the symptoms and diseases doctors treat. This includes issues such as headaches,
chronic pain, digestive issues, high blood pressure, diabetes, and even some cancers.
With such an array of problems associated with stress, how can we equip ourselves against it?
Begin by recognizing that some stress is positive. My son and his wife, for example, look
forward to the birth of their first child. While planning for a baby and caring for a newborn
fosters a level of stress, this sort of experience creates joy and anticipation. However, acute and
chronic stress does not.

Acute stress is an exciting, irritating, or mildly unfavorable event that can flood the body with
cortisol. Initiated by events or circumstances such as brief illness, work-related presentations, or
even fair rides. However, stress hormones soon normalize.

More pervasive, chronic stress involves either intensity or frequency. Examples include such
disturbing events and circumstances as pandemics, divorce, abuse, a punitive boss, loneliness, or
chronic illness.

Stress involves a reaction to circumstances or occurrences, while anxiety is a response to real or
imagined concerns and worries about the past or future. Unfortunately, the effects of chronic
stress and anxiety on the body are similar.

What are the Physical Effects of Stress and Anxiety on the Body?

Stress and anxiety both result in similar physical side effects. The Mayo Clinic records the most
immediate ramifications:
 Headaches
 Stomach aches
 Fatigue
 Insomnia
 Skin issues such as eczema and hives
 Loss of sex drive
 Increased illness

 Significant weight gain or weight loss

As mentioned earlier, long-term consequences include more serious issues, such as high blood
pressure, autoimmune disorders, and even some cancers.

What are the Mental and Emotional Effects of Stress on the Body?

My husband served boots-on-the-ground for twelve months. Every day, thoughts about his safety
intruded while I attempted to juggle the needs of my four children.

Pasting a smile on my face, I denied the burden of chronic stress on my weary soul but still
experienced several of the following:
 Feelings of hopelessness/helplessness
 Difficulty getting out of bed
 Disinterest in activities I once enjoyed
 Difficulty concentrating
 Increased anxiety and/or depression

Can you relate? Perhaps your stress level is at an all-time high as you mentally check off
multiple areas from each list in this article. Maybe you’ve begun imagining your next doctor’s
visit.

How to Overcome the Effects of Stress and Anxiety

Overcoming stress and anxiety can be drilled down to the principles of resilience.

1. Optimism: As a prisoner of a concentration camp during World War II, Corrie Ten Boom
understood chronic stress and anxiety. She and her sister, Betsy, survived unlivable
conditions. Forced to live in a crowded, flea-ridden hovel, Corrie complained to her sister.
Betsy, seeing beyond the circumstances expressed gratefulness for the bugs.
Not long after their conversation, soldiers refused to inspect the space due to the flea
infestation. As a result, the two sisters continued hosting their weekly Bible study
undisturbed. While Betsy died before the prisoners were released, her optimism forever
changed Corrie Ten Boom.

Dr. Michelle Bengston also demonstrates optimism to all who observe her life. Having
traveled a long journey with cancer, she recently released a devotional entitled Today is
Going to Be a Good Day: 90 Promises from God to Start Your Day off Right. No matter her
health situation or circumstance, my friend knows that because God’s promises are true,
each day holds beauty. Optimism is the first key to overcoming chronic stress, but more is
needed.

2. Cognitive Flexibility: Social science confirms what scripture has told us for thousands of
years—the mind is powerful. “Do not be conformed to this world, but be transformed by the

renewal of your mind, that by testing you may discern what is the will of God, what is good
and acceptable and perfect” (Romans 12:12).
According to the National Science Foundation, at least seventy percent of our thoughts are
negative, and more than half of those are on repeat.
Developing cognitive flexibility involves reframing our perspective. For instance, I live with
fibromyalgia. A few years ago, the symptoms forced a decision. I either had to quit teaching
because my fibromyalgia made me too ill to continue, or I could choose to work from home
to tutor part-time and develop my ministry through writing and speaking. Do you notice the
difference between the two?
3. Active Coping: Passivity leads to a victim mentality and fosters helplessness. Do we believe
we are made in the image of God? Then we set goals to help ourselves care for our bodies,
minds, and spirits despite how we feel. Scripture tells us we “can do all things through
Christ” (Philippians 4:13).
Active coping looks like engaging in exercise, eating a healthy diet, and seeking resources
for yourself or your child or teen when anxiety becomes overwhelming. It may even involve
life coaching, counseling, or medication. Both knowledge and action must occur for active
coping to succeed.
4. Spiritual Life: It’s all about Jesus, isn’t it? Our core beliefs matter. Even the world and
secular science recognize the importance of “spiritual influences” and a personal moral
compass. Altruism, or making an impact in the lives of others, is a particularly important
aspect of this faith component.
James 2:17 reads, “Faith without works is dead.” Perhaps that is why our ‘doing’ for others
builds resilience in us. God designed us to sow love into the lives of others, and we
unknowingly receive the blessing.
Personal ‘soul care’ also impacts the management of and healing from chronic stress and
anxiety. Multiple studies indicate that private prayer improves optimism, reduces anxiety and
depression, and helps increase clarity of thought.
In a world of demands and deadlines, it can be challenging to make space for quiet moments
with God. But He created us for relationship with Him and even in those times, we receive
healing.

Matthew 11:28-30 reminds us that Jesus calls us away from stress to a place of rest, “Are you
tired? Worn out? Burned out on religion? Come to me. Get away with me and you’ll recover
your life. I’ll show you how to take a real rest. Walk with me and work with me—watch how I
do it. Learn the unforced rhythms of grace. I won’t lay anything heavy or ill-fitting on you. Keep
company with me and you’ll learn to live freely and lightly.”

Today, may we each release our burdens and walk in a place of freedom as we overcome stress
and cling to Christ.

For further reading, this blog contains 10 Techniques to Deal with Anxiety and this one provides
Physical, Mental, and Spiritual Ways to Reduce Anxiety.

Author Bio

Tammy Kennington is a writer and speaker familiar with the impact of trauma, mental health
issues, and parenting in hard places. Her desire is to lead women from hardship to hope and to
share the love of Christ with the young and young at heart. You can meet with Tammy as she
blogs each week at www.tammykennington.com or subscribe to receive a monthly dose of hope.

You can also connect with Tammy on:
Instagram Tammy L Kennington (@tammylkennington)
Twitter https://twitter.com/TammyKennington
Facebook Tammy L Kennington | Facebook

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10 Techniques to Deal with Anxiety

Anxiety, the most common mental health diagnosis, is on the rise. There is a mental health crisis in the United States as one in four people experience some type of mental health disorder like depression, panic attacks, or anxiety according to Johns Hopkins Medicine.  But how are we supposed to deal with anxiety?

Anxiety overcame me when the saleswoman asked, “Can I help you?” My face flushed and my voice stuck in my throat. I squeaked out a feeble, “No thank you.” 

I don’t know why this situation triggered my anxiety. But it did. I needed a way to deal with it in the moment. 

What is Anxiety?

Anxiety is characterized by extreme stress and consuming thoughts of worry. It manifests itself in a physical nature. Some of the diverse symptoms of anxiety include:  

nauseasweatinginsomnia irritabilityaggressionrestlessness racing heart hypervigilancelightheadednessshortness of breathtight chest muscles feelings of losing controlnumbness in hands, feet, or face,

Anxiety is highly treatable, yet, only 37 percent of individuals who experience anxiety seek treatment. There is hope for those who suffer from anxiety, and there are simple techniques available to deal with it. 

What Causes Anxiety?

According the Mayo Clinic, anxiety is caused by a variety of things. There are some medical causes like heart disease, diabetes, hyperthyroidism, and respiratory disorders. Risk factors for anxiety include trauma, prolonged stress, personality, other mental health disorders like depression, family history, and drug and alcohol use. 

What Prevents Anxiety?

A healthy lifestyle that includes healthy eating, regular exercise, downtime, and good sleep while avoiding alcohol use are helpful in fending off anxiety. A healthy lifestyle sharpens our minds and increases a sense of well-being and happiness. That said, anxiety is sneaky. It may still creep into our mind and body despite doing everything right. 

What Techniques Deal with Anxiety?

When anxiety is triggered, like my experience while shopping, there are somethings we can do in the moment to deal with it. In my book, Messy Hope: Help Your Child Overcome Anxiety Depression, or Suicidal Ideation I list 10 techniques that can be used to battle and reduce anxiety.

Agree with anxiety. Say to yourself, “Yes, I do feel anxious. Even though I feel anxious, it is okay. I am safe, God is with me.”Try flooding. Engage in situations that make you anxious and reassure yourself it is okay. Have a support person who will be with you.Evaluate the fear. Make a list of your worries. Figure out what can be controlled. Control the things you can.Move that body. Exercise to release endorphins. This will alter your mind positively by relieving tension and anxiety.Turn on the tunes. Put on some praise music, sing, and dance.Get grounded. Practice mindfulness and being present. Use your sense to identify and concentrate on the things around you.Make a decision. Indecision adds to anxiety.Hum. Yep, hum. Stimulate the vagus nerve (located on either side of your voice box). Humming interrupts the flight, fright, or freeze mode.Be silly. Humor releases endorphins that combat stress and anxiety.Use breathing techniques. Slowly inhale through your mouth and exhale through your nose. 

Humming is something we can do in the middle of the anxious moment. (It worked well for me at the mall.) Breathing into a paper bag is also recommended but not many of us haul around a paper bag. Plus the saleswoman would have thought I was totally crazy that her normal question, “Can I help you?” caused me to breathe into a paper bag.  

How Can I Help My Loved One Who Experiences Anxiety?

The best place to start is by listening. While you are listening, keep in mind these 5 things. 

Avoid shaming, “If you had more faith this wouldn’t happen.”Avoid suggestions, “Have you prayed about this?” You can bet they have. And perhaps even prayed without ceasing.  Don’t discount, “This isn’t so bad, at least you have____.” Continue to be present. Say, “I am here with you. You can get through this.”Offer prayer. Tell them you will pray for them.

Keep in mind you are not the sufferer’s therapist or doctor. You are their support system Don’t try to fix them. Instead offer that listening ear and needed encouragement to get help. Anxiety can be overcome.

What Should I Do if I Have Anxiety?

Anxiety symptoms are real and not imagined. But the worry and fear that triggers anxiety is exaggerated. It is helpful to identify what is fact and what is fear. But, in the middle of an anxious moment having another person point out the fear isn’t logical, nor is it helpful. 

Anxiety is an equal opportunity malady. People of faith are not immune to it. In scripture, Paul advised Timothy, who experienced anxiety, “Stop drinking only water, and use a little wine because of your stomach and your frequent illnesses” (1 Timothy 5:23, NIV).  Timothy, a man of strong faith, a pastor and a teacher, had a nervous and sensitive stomach, indicators he suffered from anxiety. 

Here are two bonus tips. There are times it is perfectly fine to avoid situations that cause anxiety. Finally, be one of the 37 percent to get help. Anxiety can be dealt with. We can stop this mental health trend. There is hope. 

LORI WILDENBERG

Lori is passionate about helping families build connections that last a lifetime. She’s a national speaker, licensed parent-family educator, and leads the popular MOMS Together Facebook Page and Group. Lori is an award-winning author or co-author of 6 books including her most recently published book, Messy Hope: Help Your Child Overcome Anxiety, Depressions, or Suicidal Ideation. To find out more go to loriwildenberg.com

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EWG’s 2022 Clean Fifteen™ and Dirty Dozen™ Lists

Every year, the non-profit Environmental Working Group (EWG) produces the notorious produce lists called the Dirty Dozen and Clean Fifteen. The EWG does an excellent job of determining the number of pesticides in our food-based upon 35,000 samples tested by the U. S. Department of Agriculture and the Food and Drug Administration. Here’s EWG’s 2022 Clean Fifteen and Dirty Dozen Lists. 

They tested produce items for pesticide residue after the produce was washed and peeled. The Fifteen produce items with the least pesticides are called the Clean Fifteen, and the 12 items with the most pesticides are known as the Dirty Dozen. Take a screenshot on your phone, of these two lists so you can easily access them when shopping. The lists help you remember which fruits and vegetables you need to buy organic (Dirty Dozen) and which ones you don’t (Clean Fifteen). The EWG recommends you buy organic fruits and vegetables from the Dirty Dozen list.

Pin for Later EWG’s 2022 Dirty DozenStrawberriesSpinachKale, Collard & Mustard GreensNectarinesApplesGrapesBell & Hot PeppersCherries PeachesPearsCeleryTomatoes 

Strawberries continue to be on the top of the Dirty Dozen list because pesticide residue was found on 99% of the sampled, washed strawberries. Collard and mustard greens were added to the Dirty Dozen list this year. Even after washing kale and other leafy greens, the EWG found that 86% of the samples contained questionable levels of toxic pesticides. Some of those pesticides caused cancer. So be sure to purchase organic produce found on this list. I show you how to grow lettuce in a container in my blog, Seven Steps to Create Your Own Vegetable Garden.

A couple of years ago, grapes were added to the Dirty Dozen list. If you drink grape juice or wine, you are probably drinking pesticides too. Therefore, we should purchase organic. I found a great organic, biodynamic vineyard in Oregon called Troon Vineyard.

EWG’s 2022 Clean FifteenAvocadosSweet CornPineappleOnionsPapayaSweet Peas FrozenEggplantAsparagusCauliflowerCantaloupeBroccoliMushroomsCabbageHoneydew MelonKiwi

If a thick-skinned vegetable is not on the list, you don’t necessarily need to purchase organic. However, if it’s a thin-skinned produce item, or you eat the skin of the fruit, be sure to buy organic. 

Besides the Dirty Dozen list, the EWG creates consumer guides that score the safety of cosmetics, cleaning supplies, tap water and more. Their goal is to empower you to live a healthier life. Check out the following consumer guides at https://www.ewg.org/consumer-guides.

Tap Water DatabaseEWG Verified (personal care products)Skin Deep (cosmetic database)Healthy Cleaning Guide (cleaners)Solar Energy Guide

For the interactive tap water guide, when I typed in my zip code, I found my water supply had three contaminants that were above the EWG health guidelines and all three caused cancer. The guide also provided guidelines for which type of water filter to use to remove the specific contaminant.

The Environmental Working Group’s lists and guides are helpful in living a healthier lifestyle.

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What Does a Healthy Lifestyle Really Mean?

When we hear our physician speak the words “healthy lifestyle,” our thoughts may turn to the gym, to our refrigerator, or a bulging waistline. What should we give up? What can we keep? How can we change? But what does a healthy lifestyle really mean?

Finding nourishing choices and achieving balance in our lives is a challenge. Food is one factor to consider, but what else should we focus on? Here are some areas in my life where I have found nourishment, satisfaction, and balance through the years—all contributing to a healthier lifestyle.

A Healthy Lifestyle Includes Exercise

Thirty years ago, a clean-cut orthopedist raised a tape recorder to his mouth, then asked me a question I wasn’t sure how to answer: “Where do you hurt?”

“All over—more than anywhere else.” I wasn’t trying to be cute, only honest. “I wake up all hours of the night; my back hurts, and when my husband squeezes my arms or calf muscles playfully, I wince with pain—and I tire easily. Where has my strength gone?”

He ignored me, speaking into his microphone as if I were invisible. I waited, eager for a pill, a shot, something to erase the pain. 

But what he spoke next sent my emotions spiraling: “Fibromyalgia. No cure. Gentle and moderate exercise for life.” 

A Healthy Lifestyle Maintains a Balanced Diet and Less Stress

At least my doctor’s “healthy lifestyle” suggestions didn’t include a “low-fat” diet. Because my 5’ 9” string-bean frame couldn’t take it. Not everyone needs to lose weight to maintain a healthy lifestyle. And my family had already added fairly healthy foods to our diet years earlier. 

Years later, when my mom died, I recognized other inherited conditions that could affect me, especially with digestive issues. That’s when my somewhat healthy eating took on a new twist. A relative introduced me to a concept in Jordan Rubin’s book, The Maker’s Diet (affiliate link), which involved a total healthy lifestyle: physical, mental, and spiritual, with an emphasis on foods used in the Bible. While some agree or disagree with the concept of “biblical food,” and why it’s defined as “healthy,” I borrowed parts of his food suggestions, and they helped with some of my physical issues. 

I asked God for help in refuting and overcoming any inherited tendencies and for wisdom to treat my body the way He wanted: as a temple of the Holy Spirit. Each day when I awake, I thank God for healing me “from the top of my head to the bottom of my feet.” And my prayer doesn’t just include physical health. I ask Him to keep my thoughts right and good, positive and centered on Him.

Even if you don’t suffer from physical imbalance or chronic conditions, here are some general tips or “remedies” I’ve tried that might help you maintain a healthier physical and mental lifestyle. 

Eat less sugar and white flour, including baking sourdough bread.Add more organic fruits and vegetables, grass-fed or organic meats, healthier fats, etc., while enjoying healthier desserts and “fun” treats occasionally. Watch for food issues. If certain foods cause me distress, I change my diet. I’d rather say “no” to something good if I remember the pain of saying “yes” too many times. Maintain regular check-ups, including blood tests—working with your doctor for what is best for you. Everyone is different. For a few years, I even tried “functional” medicine, sometimes called “holistic,” a treatment that includes working with the whole body for reestablishing balance, not just for one part.Exercise “for life.” For a brief time, that meant occasional trips to the gym, but as I’ve grown older, I’ve embraced a 30-minute simple routine: walking 15 minutes a day and gentle stretching for another 15 minutes. Establish what’s right for you.Avoid stressful situations as much as possible (that’s hard, I know!), learning when to say “no” and when to say “yes.” Sometimes that requires the mentality of “others can,” but in some situations, “I cannot.” That’s probably one of the hardest things to do for people with chronic conditions, but controlling stress is one of the biggest factors in maintaining a healthy lifestyle.Get adequate sleep and rest. Every physical challenge we meet involves this factor. Our bodies rejuvenate and restore with rest. A Healthy Lifestyle Needs Mental and Spiritual Balance

Exercise and rest help benefit us greatly. And even with physical challenges, I believe God gave us good food to enjoy, and eating the things that help us, rather than harm us, will enrich a healthy lifestyle and contribute more balance. But even if we ate the healthiest foods available, we need more. They will only leave us temporarily satisfied if we neglect mental and spiritual balance. Every part of our body needs constant restoration to find that balance. Even our thoughts matter. 

God is a faithful heavenly Father who longs to meet every need of our lives—including our physical, mental, and spiritual balance. Not only that, He cares about us, our thoughts, and what will truly help us. He wants to renew our hope, joy, peace, and trust in His faithful and unchangeable character. He offers a sweet, satisfying relationship with us, based on forgiveness and the acceptance of His Son, Jesus. 

Focusing on God’s attributes and activity and truths from His Word, the Bible, I’ve tried to imagine what He might be saying about the kind of “nourishment” our bodies need—but what we often neglect the most:

My child, you enjoy all kinds of food and activities that leave you temporarily satisfied. But do you long for Me and the nourishment you need for your spiritual life? I am the One who satisfies you completely. At My banquet table, you can eat to your heart’s content, any time you wish. You can waste your time and money on things that never satisfy you, or you can sit down in My presence and relish the food I’ve prepared for you. Listen to my words daily as you open the Bible and read. Taste, and see if what My Word says is true. I will give you the strength your need to face every trying situation. Every day I want to fill you with delicious delicacies—heavenly food that nourishes you. My food adds calories to your soul, giving you protection from sin-sickness and temptation. Why would you look for other things to satisfy when I’m all you need?¹

God gave us doctors, nurses, nutritionists, and therapists to help us maintain a healthy, balanced lifestyle. And He gave us so many good foods to eat. But I believe He also wants us to center our lives and everything in them on Him. Habits of prayer, gratitude, and praise, talking to God daily, and investing time in His Word are key factors in a sweet relationship with Him. He is not only a Great Physician; He is the One who wants to satisfy us completely—in every area of our lives, including stress, disappointments, discouragement, and loneliness—anything that hinders our physical, mental, and spiritual health. Here are some of the promises He offers:

Taste and see that the Lord is good; blessed is the one who takes refuge in him (Psalm 34:8).

You prepare a feast for me in the presence of my enemies (Psalm 23:5 NLT).

“The Lord will guide you continually, And satisfy your soul in drought, And strengthen your bones” (Isaiah 58:11 NKJV).

“Let your roots grow down into him and draw up nourishment from him. See that you go on growing in the Lord, and become strong and vigorous in the truth you were taught. Let your lives overflow with joy and thanksgiving for all he has done (Colossians 2:7 TLB).

And there are so many more.

I’d love to tell you more about how our faithful, heavenly Father wants to give you physical, mental, and spiritual balance. In Day-votions® with Your Faithful Father: 90 Days with the One Who Wants to Meet All Your Needs, I’ve tried to do that. Filled with intimate prayer conversations, reflective questions, powerful truths, and even journaling pages for processing your thoughts and prayers, this book will help you discover more about God’s heart and all the ways He wants to meet the needs of your life—including the balance and healthy lifestyle we all desire. 

Oh, you want to know the rest of my personal story? Like you, I will always struggle with stressful challenges in life. Some days are easier than others. I still live with fibromyalgia. But it’s 85% gone—partly because I’ve learned to maintain a healthy lifestyle with good foods, adequate rest, a positive outlook, regular exercise, and a sweet relationship with Jesus, but mostly due to God’s grace, and His amazing faithfulness day in and day out. 

Because a balanced, healthy lifestyle begins with Him.

¹Prayer adapted from Day-votions® from Your Faithful Father: 90 Days with the One Who Wants to Meet all Your Needs, ©2022, Rebecca Barlow Jordan, Used by Permission, All Rights Reserved.

Author Bio

Rebecca Barlow Jordan is a day-voted follower of Jesus whose passion is helping others find joy and purposeful living through deeper intimacy with God. A CBA bestselling, inspirational author, she has written 13 books, including Day-votions® with Your Faithful Father: 90 Days with the One Who Wants to Meet All Your Needs and Day-votions® for Mothers, winner of the Serious Writer 2021 Book of the Decade. She has also written over 2000 greeting cards, devotions, articles, and contributed to over 20 other books. From years of Bible study and teaching, she continues to paint encouragement on the hearts of others through her blog and website at www.rebeccabarlowjordan.com, visited by guests in over 170 countries. Rebecca is a minister’s wife, has two children and four grandchildren, and makes her home in Texas

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15 Tips for Starting a Vegetable Garden

For decades, my family and I have grown God’s wonderful food right in our own backyard. We’ve been blessed with healthy, organic, and affordable fruits and vegetables. When my husband and I moved east from Denver, Colorado, we left behind our backyard. It had matured Italian plum trees, a fabulous sour cherry tree, a productive peach tree, and a charming vegetable garden lined with cobblestone walls. When we moved, my husband and I looked at our grass-only backyard and knew it was time for a Chip and Joanna Gaines—style “fix and flip,” backyard. Here are 15 tips for starting a vegetable garden. 

Create a Backyard Paradise

We wanted “zones” in our yard, to have various places to enjoy God’s creation on our quarter-acre lot. First, my husband built a pergola, where our grapevine eventually grew so large atop that with a support line, a portion stretched like an elephant’s trunk, and we could pluck grapes from our upstairs balcony. 

A curvy brick lane became part of the design, along with terracing, and a koi fish pond. Fruit trees got planted. Early on, we created a vegetable garden in a sunny, twenty-feet by thirty-feet area. Three raised beds came later. Other areas in the yard included rhubarb and strawberry patches and currant and elderberry bushes. We’ve tried different spots for wandering vines such as sweet potatoes, cucumbers, and squash, as well as high climbing green beans, which have grown particularly well. 

Yet more than the tasks are the spiritual joys of growing a garden. As we nurture plants and savor the harvests, our souls are nurtured, too. Yes, sometimes gardening is hard work, so it’s good to know how to pace oneself, but praying to God and being amazed by the plants He creates can make the time in the garden a great spiritual comfort. God always knows what is best for us; He made the Garden of Eden our first neighborhood. In Hebrew, Eden means place of pleasure! Of course, He wants us to enjoy gardens too!

Our Creator makes such incredible varieties of plants that are fascinating and beautiful. This year I tried pineapple sage in my herb patch for the first time. Yesterday, I marveled at the delicate red flowers that sprouted on a bushy plant. It was like it was popping up to say hello when so many other plants have bowed out for the season. Today, I stepped into our historical barn, glanced at the dried garlic, and enjoyed wrapping my hands around the stalks to pull off the garlic bulbs for winter storage. 

In the garden, God gives us moments of deep soul breathing. For me, it is a rest from electronics that renourishes the soul. I thought of the antique-white garlic flowers that dotted our garlic patch months ago and how God made both the flowers at the top and the bulb underground to be delicious for healthy eating. 

Gardening at Any Age

Growing a garden for food is also a way to bless others as well as ourselves. I had a friend who cherished gardening into her nineties and was grateful to God to be productive and share her bounty with her neighbors. Because they knew her kindness, they kept a loving eye on her well-being, too. She chuckled to tell me a couple of times neighbors checked on her when she was lying down in her cornrows after her tired body had eased her to the ground. 

Children can also delight in seeing seeds and saplings grow into food-producing plants and trees. Added to their fancy are the teepee-style beanpoles and yummy berry patches. During our family meals, we rejoice seeing so many ingredients from our garden. God also brightens our spirits year after year during the cold, short days of January, as we pore through colorful, picturesque catalogs to select our seed packets for the coming spring. Such signs of His creation and promise, on otherwise drab days! 

Work Wisely in the Garden

Be wise—strategize! Proverbs 3:13 says “Happy is the man that findeth wisdom and the man that getteth understanding” (KJV). I am sure God wants us to work in our gardens wisely. Part of the joy of gardening can be strategizing the labor by reducing weed pulling. For instance, besides enjoying seed planting, I chose a few vegetable starter plants, so I could plant them where I had put down a plastic weed-blocking ground covering. 

Our fruit trees in Denver had given us a substantial supply of organic fruit—thirty quarts of peaches from one tree—we would have to wrestle wasps to gain peaches in our eastern backyard unless we sprayed the tree. Instead of a peach tree, we planted seeds extracted from pawpaws that grow wild in the woods near us. Yes, that’s the fruit you might remember from Disney’s Jungle Book song, “The Bare Necessities.” Being native meant they were of good promise. We had bowls and bowls of fruit from our few sturdy trees. We are also enjoying fig trees. My husband and I cherished sitting side-by-side at our wooden picnic table on a warm autumn day while we cut and cored pears for canning, thanks to a nearby abandoned pear tree. We had the joy of working together, like two peas in a pod. 

Having a garden can be such a blessing, whether praying in the garden, reaching out to neighbors with produce, laboring together, or smiling and sharing homegrown family meals. A garden brings joy and a healthy lifestyle.

Tips for Starting a Garden:Start small so you don’t get overwhelmed but have several types of plants growing simultaneously, so if one doesn’t fare well, you will still have the others to enjoy. Don’t think you have to plant your whole seed pack each time. Plant enough to allow for thinning early on of the ones growing to close together. Realize that some seeds won’t sprout, but aim to plant how much you want to harvest. You want to plan your vegetables so they can be harvested at different times through the growing months, so you can spread out what becomes available to you for healthy eating. If you live in a small space, consider using clay or plastic pots that can drain into saucers. We have grown decorative and edible eggplants this way. However, pots will need more frequent watering. You might build a salad table that can include wheels so you can move it to stay in the sun or away from the sun if you live in the south. Fruits and vegetables need lots of sun. Only vegetables with shallow roots are best for a salad table. If you are unfamiliar with these, they are like a cart or wooden table with mini-garden plots. The University of Maryland at www.extension.umd.edu is a great resource for learning how to build a salad table, in their article, “Steps for Growing Vegetables in Salad Tables or Salad Boxes.”Our two favorite seed companies are Pinetree Garden Seeds (www.superseeds.com) and Farmer Seed and Nursery (www.farmerseed.com) for their small packet options and good deals. However, there are many excellent companies from which to choose.Test your soil in ample time before planting so you can enrich the soil if needed. Your county’s agricultural extension office can help you with soil test information.Make sure your garden is in an area that gets full sun. Consider starting a compost pile of vegetable and fruit scraps, eggshells, coffee grounds, autumn leaves, and grass clippings. Turn the pile every week with a garden fork (about the size of a spade), or at least once a month, so the items break down to make a rich fertilizer to improve your soil. Spray water on the pile while you are turning it. Know your gardening zone. The US Department of Agriculture website can help you determine your hardiness zone, to guide you when to plant. A common practice in our area is to plant after the last frost. However, spring seeds (such as spinach, peas, and radishes get planted earlier). Some seeds may have “volunteers” (returning each year) such as dill and the beautiful amaranth—whose early greens are delicious in the spring. In the summer, this plant towers in the garden with ornamental flowering that produces seeds that add a delightful crunch to rice and crackers.  My nonagenarian, gardening friend held firmly to the advice—after planting seeds, keep the ground moist.Once seeds sprout, water gently with a watering can till stems are strong enough to have gentle hosing.Watch gardening YouTube videos to learn tips for a particular vegetation. For instance, when watering tomatoes, don’t water the leaves. How to stake tomatoes and green peppers can be helpful to see. Consider videos with advice for planting starter plants and videos on harvesting, drying herbs, and preserving fruits. You may prefer to buy your cabbage, tomatoes, herbs (such as oregano, sage, and basil), peppers, and strawberries as starter plants. We do. Depending on where you live, some herbs survive in the winter to flourish for many years. We buy our sweet potatoes as “slips” sold locally, but this year I wintered over one of my sweet potatoes by potting it for inside our home. This summer it has gone gangbuster in the garden! The plentiful leaves are edible and still available for our salads into the fall. Some crops may do best when planted mid-summer after certain garden pests are no longer a problem. We plant cucumber and squash in July for this reason. It may surprise you to learn that garlic is planted in the autumn! We plant cloves from some of our garlic bulbs we harvested.Consider taking photos of your garden at different growth stages and over several seasons. There is so much beauty in gardens, it is well worth treasuring the memories with photos. It is best to rotate your vegetables. Photos may help you remember where you planted previously so you can better plan which ones may need rotating for the next planting season. Also, draw a map for this purpose. In all your steps and stages of gardening, enjoy the blessings of praying to God for guidance, excellent results, and praise Him for your harvests! My prayer to you is that you, too, can be a happy gardener and enjoy healthy living.

About the Author

If you would like additional tips please see the article, Seven Steps to Create Your Own Vegetable Garden. If you have questions about my experiences with gardening, you can reach me at heidivertrees.com, www.newSongpress.net, or Heidi Vertrees Author/Educator on Facebook.

Besides gardening, I have been an educator for many years and authored Victor Survives Being a Kid, to inspire boys and girls ages eight and up with this high-adventure fiction that’s packed with humor and compassion. Victor Survives Being a Kid is also available from Christianbook.com, BarnesandNoble.com, Target.com, and Walmart.com.

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Healthy Eating for Your Body, Soul, and Spirit

If you asked most people, they would say they know a lot about healthy eating and living. However, teachers and medical personnel have not taught us what healthy eating really means, because most of them don’t know either.

If you’ve been told you need to eat healthier, your first thought may have been “kill me now!” 

You may think, “I only have one life. Why can’t I enjoy it with donuts, milkshakes, chocolate chip cookies, and pasta? I would rather take medicine than change my diet.” However, eating healthy does not have to be the end of all food pleasure. It can be the beginning of a wonderful relationship with food, your body, your spirit, and your emotions.

Medicine versus Nutrition

I loved rich foods, diet Coke, and had a major sweet tooth. But I was overweight, and my body screamed in pain and discomfort. Either the flu, cold, or bronchitis invaded my body at least once a year, too.

We live in a world where if you have an illness you take medicine—we don’t do preventative care, i.e., eating healthy and taking vitamins and minerals to help our immune system. Medication is not always the first thing we should go to, either.

Dr. Rebecca Freese said, “Studies have shown that exercise and nutrition can often outperform drugs in achieving health goals. Most importantly, they do it without any of the side effects with which prescription drugs are often riddled.”  

God gave us beautiful food to eat. He planned the bright colors of apples, peppers, carrots, melons, eggplant, strawberries, and others to attract us to it and he created the nutrition inside it. Fruits and vegetables help our immune system and keep our body alkalinity from 7.35–7.45. Sugar, soda, white flours, pasta, and other high carb foods are acidic, causing our bodies to take the alkaline-rich calcium from our bones to maintain our bodies’ alkalinity. This eventually causes osteoporosis and osteoarthritis.

God made fruits, vegetables, nuts, seeds, grains, and meat-filled with the vitamins and minerals our bodies need to fight bacteria and viruses. 

** Our bodies need vitamins A, B (especially B12), C, D, and E along with magnesium and zinc. These vitamins and minerals help prevent infections, allergies, viruses, and leg cramps.

**Too much calcium builds up on bones instead of building bone. Please get your calcium from food instead of a supplement. Foods that are high in alkalinity are key.

** For best results, don’t take a multi-vitamin, but take each of these vitamins separately. 

Is Sugar that Bad?

Since I started a healthy diet by removing sugar and high carb grains and eating foods rich in vitamins and minerals, it helped me lose weight but stay healthier. Now, I rarely get sick. 

What most people don’t realize is sugar feeds every known bacterium, virus, and pathogen in our world. Sugar feeds cancer, too. Doctors use a PET scan to find cancer in your body. They do this by introducing radiated glucose into your bloodstream. It goes right to any cancer in your body—because cancer wants sugar. 

Sugar also changes our taste buds. When we eat a high-carb diet, our taste buds get used to sugar and our brain prefers the taste of sweet foods over the taste of anything else. It distorts the flavor of other good foods.

After a couple months without sugar, everything thing else began tasting better! I could not believe it. Foods I had not liked before suddenly tasted good and the sugary foods made me physically ill. I would be in so much pain from eating a donut that I could not move off the couch. This was not a one-time experience, either.

My body no longer desired the unhealthy foods I had once fed it.

How Does Food Affect Us Emotionally?

High-carb foods act like stimuli to our bodies. They give us a temporary high metabolically. What does this mean? When we eat a lot of high-carb, sugary food, our blood sugar spikes giving us energy and a good feeling—a high. The high from sugar is stronger than the high from cocaine. Sugar affects our brain chemistry—serotonin. I have seen MRIs of the brain of a person using cocaine and of a person eating sugar. They were no different. Sugar can act like a drug, as it can be addictive—because of its effects on our brains.

Sugar also spikes blood sugar, causing insulin to be released to bring blood sugar levels down by storing it. Insulin does not metabolize sugar—it stores it. 

But, when insulin sends that sugar from our bloodstream to our liver, we can experience a crash. Which starts the cycle of eating to make us feel better. Doctors have also related high sugar and carb diets to anxiety and depression. If you would like to decrease your sugar consumption, check out How to Eat a Low Sugar Diet.

How Does Food Affect Us Spiritually?

When we think of idolatry, we think of the golden calf the Israelites made while waiting for Moses to return from his meeting with God on Mt. Sinai. Pastors and teachers teach us idolatry is the worship of gold, silver, or wooden carvings. However, it’s more than that—and we all do it in some way.

When we eat to self-medicate or make ourselves feel better, it can be a type of worship. Idolatry is worshipping something other than the God of the Universe. 

What is comfort food? It sounds innocent and, in most cases, it is. But when we use food to do what only Jesus can do—which is to give peace and comfort—then we turn food into an idol. 

Our culture fills us with images and ideas of what makes life fun and exciting. Most of these images are of people loving life with lots of food, wine, and beautiful people. This is simply not true. God created us to eat a healthy diet and to like it, too. If not, He wouldn’t have given us taste buds. He wants us to enjoy the food He gave us, but He also meant it to heal us.

I know, some would say that is not true. But it is. God intended food to give our bodies the ability to resist viruses, bacteria, heal, and fortify. A healthy diet can reverse inflammation—which is the swelling of organs, joints, and blood vessels—and keep you from getting diseases and sick.

We are a temple for the Holy Spirit. Treat your body well. Give it the healthy diet it needs to live a long, healthy life. You do not need to live with pain and discomfort. Ask the Lord to direct you and the foods you eat. Ask Him to keep you accountable. I pray this year will see you living a healthier life with healthy eating.

About the Author

Stephanie Pavlantos is passionate about getting people into God’s Word. She has taught Bible studies for fifteen years and spoken at ladies’ retreats. She is ordained with Messenger Fellowship. You can visit her blog at www.stephaniepavlantos.com and other social media sites at twitter @DPavlantos and www.facebook.com/stephaniepavlantos. Check out Stephanie’s Bible study, Jewels of Hebrews. 

 

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