Exercise improves your circulation.

You can’t afford not to do it.

The heart is a muscle that can be strengthened by exercise or weakened by lack of exercise.

A lack of physical activity can significantly increase the risk of developing chronic diseases like cardiovascular disease, type 2 diabetes, certain cancers, high blood pressure, osteoporosis, and depression, while also contributing to weight gain, reduced muscle mass, poor mental health, and decreased overall quality of life.

• Pregnant? - rebound

Apply the A’s

Attainable (capable of being done or carried out)

Affordable (inexpensive, and reasonably priced)

Achievable (able to be brought about or reached successfully)

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Benefits (What are the facts?)

• It’s a battlefield of the mind first.

Neuro Pathways

• Changing neural pathways, also known as neuroplasticity, is the brain's ability to reorganize itself by forming new neural connections throughout life, primarily in response to new experiences and learning, allowing for adaptation and skill development; essentially, the more you practice something, the stronger the associated neural pathways become, while unused pathways weaken and can eventually fade away.

• Key facts about changing neural pathways:

• Neuroplasticity is a lifelong process: The brain can change and adapt at any age, although the rate of change may slow down with age. 

• Use it or lose it: Frequently used neural pathways become stronger, while those not used regularly weaken and can eventually be pruned away by the brain. 

• Learning new skills stimulates new pathways: Activities like learning a new language, playing a musical instrument, or exercising can create new neural connections. 

• Practice is key: To significantly change neural pathways, consistent and deliberate practice is required.

Moderation is 80/20 - 80/20 rule

• Diet vs. Lifestyle

Discernment

Self discipline: Practicing self-discipline helps you find inner peace, strength, resilience, and can even help heal mental health issues.

“Rejoice in the Lord always. I will say it again: Rejoice! Let your moderation be evident to all. The Lord is near. Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” Philippians 4:4-7

Apply the A’s

• Attainable (capable of being done or carried out)

• Pray and discern what is best for you and your family.

• Affordable (inexpensive, and reasonably priced)

• Not every health fad is for you. (That’s why we are doing this podcast!)

• Achievable (able to be brought about or reached successfully)

• Create a health plan that works for you and your family.

1. When they have teeth. 

2. When the baby can sit.

3. When the baby can feed itself. (you must have all three)

• Don’t give them starch too soon! It depends on their teeth. 

• 4 on the top and 4 on the bottom are still milk teeth. 

• When molars come through, they are ready for grains. (4 grain grinders)

• At 10 months you can give them steamed veggies.

Teach them to chew! First foods should be cucumbers, celery or apples.(baby food doesn’t teach them to chew) *When they spit it out example.

• Wheat & dairy of today can be causing a  lot of neurological issues in adults and children.

• If you have a child dealing with tonsillitis, earaches, bronchitis, this could be a dairy intolerance.

Dangers of dyes & sugar in children:

• Cancer-causing
• Hyperactivity
• Inattention
• Restlessness
• Impaired memory

Why all behavioral? It passes into the blood/brain barrier.

Foods with dye: 

• Candy: M&M's, Skittles, and other candies
• Baked goods: Cake mix, cookies, pie filling, and cake frosting
• Drinks: Kool-Aid, Gatorade, Powerade, SunnyD, and other sports drinks
• Flavored foods: Applesauce, ketchup, yogurt, and dips
• Other foods: Jell-O, pickles, smoked salmon, and salad dressing, inorganic fruits like oranges. (Citrus Red #2)

How to Eat: How to aid in digestion

• Let the stomach rest when you do. (at night)

• Dinner like a pauper

Acid reflux:

DNA (huge role in helping the body heal itself) 92% of DNA damage is mineral deficiencies. (highest source of minerals is greens) Minerals are glue of the DNA

• EAT YOUR GREENS!

• Kale, spinach, collard greens, swiss chard, mustard greens cabbage, broccoli, etc.

• Spirulina & chlorella.

Fats: oils (coconut, olive and avocado (cold pressed)) nuts & seeds, grassfed butter.

• 5 Allergen foods: Dairy, wheat, oats, peanuts, and refined sugar

• Gluten intolerance epidemic: Original wheat God made: Einkeenhorn. In the 1990’s they hybridized wheat of today. It’s now more complex and harder to digest.

Nutrition Simplified: Eat food that grew from the ground, walked on the earth, and flew in the sky. Eat food in its natural state.

• Stay away from ultra processed foods and fast foods!

• Canola oil was never fit for human consumption.

• “Herbal medicine is people’s medicine. We have a birthright to be able to heal ourselves with wholesome, pure medicine that grows from the earth.” - J. Rivkah Asoulin

Abstain: Restrain oneself from doing something.

“I have the right to do anything,” you say—but not everything is beneficial. “I have the right to do anything”—but not everything is constructive.” 1 Corinthians 10:23

Alcohol

• Organ damage: Brain, heart, liver, and stomach. 

• Increased risk of cancer: Liver, breast, throat, and stomach. 

• High blood pressure: can increase the risk of a heart attack or stroke. 

• Weakened immune system: More susceptible to disease. 

• Mental health conditions: Alcohol can cause anxiety, depression, and suicidal depression.

Caffeine

• Anxiety: High amounts of caffeine can increase anxiety.

• Leaches magnesium from the body.

• Hearth health

• Brain health

• Promote bone health

• Stress reliever

• Digestive support

• Better sleep and mood

• Blood pressure: Caffeine can cause health complications for people with underlying health issues like high blood pressure and inadequate heart health. 

• Sleep problems

• Dehydration

Refined Sugar

• Weight gain: The body stores excess sugar as fat, and eating too many calories from sugar can lead to overeating. 

• Type 2 diabetes

• Heart disease: Excess sugar in your blood can damage cells and tissues, especially blood vessels. This damage can lead to plaque buildup and increase your risk of heart attack and stroke. 

• Cavities: Bacteria in your mouth eat sugar and produce acid, which eats away at tooth enamel and creates cavities. 

• Mood swings and irritability

• Acne: Insulin production increases when you eat a lot of sugar, which can increase oil production in the skin and lead to acne.

Tobacco

• Cancer: Tobacco use can increase the risk of cancer in many organs, including the lungs, mouth, throat, esophagus, stomach, bladder, kidney, pancreas, cervix, colon, and rectum. 

• Heart disease

• Lung disease

• Diabetes

• Reproductive health: Tobacco use can harm sperm, which may lead to infertility. It can also make it more difficult to get pregnant, cause ectopic pregnancy, and cause miscarriage, stillbirth, premature birth, low birth weight, and birth defects during pregnancy. 

• Immune system

Negativity

• As humans, we tend to:

• Remember traumatic experiences better than positive ones.

• Recall insults better than praise.

• React more strongly to negative stimuli.

• Think about negative things more frequently than positive ones.

• Respond more strongly to negative events than to equally positive ones.

• NEURO PATHWAYS - they can be changed 

• Rewire the Brain

• Stop Negative Self-Talk

• Reframe the Situation

• Establish New Patterns

• Savor Positive Moments

Apply the A’s

• Attainable (capable of being done or carried out)

• Lower intake everyday instead of cold turkey so the withdrawal isn't as intense.

• Speak positive things over yourself in the mornings and evenings.

• Who are you hanging out with? Accountability partners

• 80/20

• Affordable (inexpensive, and reasonably priced)

• It will save you money & enrich your life

• Achievable (able to be brought about or reached successfully)

• Give yourself a ONE WEEK GOAL. Abstain fully by one week.

• Write down an “Abstain Plan”. Use the 3-3-3 rule. Focus on a new habit for three days, then three weeks, and finally three months.

• Have support and accountability.

Trusting God brings about PEACE - Shalom - Wholeness

• Shalom / Peace - Biblical peace is about wholeness or completeness, and it was brought to earth in the person of Jesus, the Prince of Peace.

• God wants us to be whole: Body, Mind & Spirit.

Forgiveness

• Healthier relationships.

• Improved mental health.

• Less anxiety, stress and hostility.

• Fewer symptoms of depression.

• Lower blood pressure.

• A stronger immune system.

Unforgiveness can have a negative impact on your physical health, including:

• High blood pressure

• Weakened immune system: Unforgiveness can make it harder for your body to heal 

• Reduced sleep

• Chronic pain

REST:

• Psalm 46:10
•  Matthew 11:28
• Ecclesiastes 4:6
• Proverbs 19:21

Challenge of the Week:

What does true rest look like in your life? Pray about what to do to rest in HIM. Do one thing you did as a kid that brings you peace and joy.

• We are holistic just like God is holistic

Attainable (capable of being done or carried out)

• Affordable (inexpensive, and reasonably priced)
• Achievable (able to be brought about or reached successfully)
• Scripture reading: meditate and speak
• “My body is a healing creation that was meant for wholeness.”

We are diving into step 3...Sleep!

What are the some facts?

• Water flushes bacteria from your bladder

• Most liquids other than water actually DEHYDRATE you.
• Filtering is important!

Apply the A's:

Attainable (capable of being done or carried out)

• Lower other fluids and focus on drinking mostly water throughout the day.
• Make sure water is accessible all day.
• Don’t like water? Add fresh lemon juice or fruit.
• Clean electrolyte mix

Affordable (inexpensive, and reasonably priced)

• Affordable filters:
• Clearly Filtered
• 5 gallon water & dispenser.
• Celtic & trace minerals

Achievable (able to be brought about or reached successfully)

• Keep a measurable cup with you.
• Drink little sips all throughout the day to get the right amount of fluids daily.