Recipes Prepared @ YMCA Presentation

I am passionate about helping individuals meet their help and wellness goals.  One way that this can be obtained is through sharing healthy and delicious recipes.  All of us need inspiration and motivation to help spice up our minds with new and creative ideas to healthfully feed our minds and bodies.  Implement these 2 delicious recipes and nurture your body with healthy fats, protein, fiber, and loads of essential vitamins and minerals. Enjoy!

Energy Boosting Granola Bites - No Bake

½ c. oatmeal

½ c. quinoa flakes

⅔ c. toasted coconut flakes (unsweetened)

½ c. peanut butter or any nut butter of your cholice

½ c. ground flax seeds

¼ c. chocolate chips (otional, omit for dairy free and processed sugar free)

¼ c. cacao nibs (use ½ c. if omitting the chocolate chips)

⅓ c. honey

1 T. chia seeds (optional)

1 T. hemp seeds (optional)

Directions: Mix all ingredients thoroughly.  Roll into balls and chill. Keep in airtight container in fridge or freezer. Makes 20-25 

Tip: If you do not have quinoa flakes just double the oatmeal (1 c. oatmeal instead of ½ c.). You may want to put oatmeal in a food processor on low to break down into smaller pieces.  This gives your final product a more smooth, less course, texture.

Cinnamon Apple Smoothie

1 organic granny smith apple (or apple of your choice), seeds removed, cut into chunks

1 cup organic spinach

1 cup coconut milk, almond milk, milk, or any nut milk, coconut water, or water (use a combination, or just one, this is a personal choice)

½ t. Cinnamon

1 T. almond butter (or any nut butter) - optional

5-6 ice cubes

Directions: Use a high powered blender to thoroughly blend and liquify all ingredients. Enjoy!

Notes:

 *I always use organic full fat coconut milk in a 14 oz. can. Trader Joe’s brand, in my opinion, is by far the best tasting, and the least expensive.

 *I also prefer to use Trader Joe’s raw almond butter, the only ingredient is raw almonds! No hidden added sugars or oils!!

Oh So Good Broccoli Salad

A few months ago I made this broccoli salad for a friends wedding reception I was prepping for. My sons fiance was helping, and she had the privilege of enjoying this healthy, nutrient dense broccoli, combined with a sweet crunch of amazing deliciousness. She was hooked. When I cooked her favorite meal for her birthday, when I had their engagement dinner, and as we planned for their upcoming wedding, each time this salad found a prominent place on the menu. My bet is once you give it a try, you will find yourself making it again and again!

Oh So Good Broccoli Salad

INGREDIENTS:

4-5 large bunches of broccoli, cut into small bite size pieces

½ c pecans, roughly chopped

1 ½ c. craisins or raisins (I prefer craisins)

1 pound bacon, fried and crumbled

1 ½ c. cheddar cheese cubed small (omit for a dairy-free option)

Place above ingredients in large bowl and combine.

DRESSING:

1 cup avocado mayo (I use Sir Kensington brand)

3 T. apple cider vinegar or red wine vinegar

½ c. sugar (I substitute with honey, maple syrup, or monk fruit for a healthier processed sugar free option)

DIRECTIONS:

Blend dressing ingredients with blender, food processor or immersion blender. Pour over broccoli salad mixture, and stir until it is evenly coated with dressing.  Allow to sit in the fridge for at least 30 minutes and up to 4 hours before serving. The longer it sits, the more flavorful your salad becomes. Store any leftovers in an airtight container for up to 3 days. Enjoy!

Sweet & Tangy Coleslaw

1/8/2020 Wednesday...What’s Cookin?

This recipe has become a go to for a quick, tasty, slaw. I love the combination of cabbage and apple mixed with the sweet and tangy mixture of vinegar, dijon mustard and honey in the dressing. This pairs great with pork and fish dishes.

Sweet and Tangy Coleslaw

Ingredients:

5 cups thinly sliced green cabbage

1 c. finely sliced red cabbage

½ c. grated carrots

1 green apple diced small

4 green onions, sliced small (whites and greens)

Mix above ingredients together in medium bowl and set aside.

Dressing:

 ½ c. apple cider vinegar

¼ c. pure maple syrup or raw honey

¼ c. olive oil

2 T. dijon mustard

1 t. Dried dill weed

½ t. Fresh ground black pepper

Himalayan sea salt to taste

Combine these ingredients together in blender, food processor or  immersion blender. Pour this over cabbage mixture, Stir until all is coated evenly. 

Top with:

1-2 t. Toasted sesame seeds(optional) - do this right before serving.

Mix well, and allow to sit in the fridge for at least 30 minutes before serving.  The longer it sits, the more flavorful your slaw becomes. Store any leftovers in an airtight container for up to 3 days. Enjoy!

Intentions + Intentionality = Amazing Results

Intentions + Intentionality = Amazing Results

We bid farewell to 2019 and usher in 2020.  A new year, a new decade is ahead of us. What will this year bring to us? Health, sickness, joy, sorrow, new opportunities, disappointments, surprises, dreams fulfilled, unmet expectations, new life, death… Most likely a combination of each of these events will occur in the vast majority of our lives.  Many of the circumstances we will not be in control of. But, many of them we will be the soul decision maker of the outcome. What are your intentions for 2020 that will benefit you, those you love, and the many around you? 

I used the word intention in the above paragraph.  Everyone of us have good intentions. In 2020 my intentions are to spend more time with my spouse,  travel to one of the destinations on my bucket list, have a closer relationship with God, to increase my Cooking and Wellness Classes by 25% from 2019, to complete 3 scrapbooks on past vacations and to be available and helpful to my daughter and her husband in caring for our 1st grandchild that is due in March. Now, if I only had “good intentions” of carrying out these endeavors, would they ever be accomplished?  The truthful answer is “No!” I, and you, must take our intentions to the next step and move forward with intentionality. 

The dictionary defines intentionality as “the fact of being deliberate or with purpose.” When we deliberately set goals, put forth effort and energy and diligently take steps towards attaining these endeavors, we will accomplish those scrapbooks, travel to the places on our bucket list, and develop those relationships to the next level of depth and intimacy. Intentions with intentionality equals amazing, life changing results for you, for your loved ones, and for those who are all around you. 

Take some time, ponder what you are going to do with intentionality in this New Year of 2020. Did you know that you are much more likely to move forward on an intention if you tell someone what your goal is? It brings the intention to the next level when someone else is waiting to see how and when you accomplish this feat.  In the comments of this post, tell me, tell everyone who reads this what one of your intentions for the New Year!

Remember:  INTENTIONS + INTENTIONALITY = AMAZING RESULTS!

 2020 - YOU GOT THIS! 

Afraid you won’t be able to accomplish your intentions? Need guidance and accountability in fulfilling your intentionality? A Certified Health Coach fills that role. Work side by side, establish a relationship of trust, goal setting, and accountability and make 2020 a year of a “new you”. Contact me, Kim Schneider, Certified Health Coach at https://www.nurturingyourwellness.com/.  Is implementing more knowledge and inspiration for healthy cooking a part of your intentionality? Attend one of my hands on, interactive and educational cooking classes. See what I’m currently offering at https://www.nurturingyourwellness.com/classes.

Wishing you all a healthy, happy, intentional 2020!

Blessings.

Kimberly Schneider, Certified Health Coach, Certified Cooking Instructor

Recipe for a Good Life...

A couple of days ago my neighbor sent me this inspirational message. This time of year we are all fussing and worrying about making the perfect recipe for our family gatherings (myself included). We want the roast to be perfectly roasted, the potatoes to be crisp and savory, and the desserts to be appealing to both the eye and the palate. We follow the recipes to a tee, insuring their perfection. This is all well, good, and important. We want our guests to know we care about them, and that we took an extra bit of time and energy to prepare their holiday feast. But in all of the hub bub and business of making things “perfect”, did you know there is also a recipe out there for a good life, and that if we apply this recipe every day, we will flavor, energize, help, and bless not only our special guests around our holiday tables but every human being we come in contact with throughout our day? Read on, and follow this recipe, you’ll be amazed of the outcome!

“When baking, you need a recipe. If you follow the directions properly you get something delicious. Did you know that there’s a recipe for a good life? When we follow the directions, we get a life that’s filled with flavor.

Ingredients and Instructions:

1. Begin each day with a heaping cup of thankfulness; be grateful for what you have.

2. Choose to have a good attitude before irritations come. Season everything with a tablespoon of grace.

3. Focus on what you can give, not get. Empty your bowl continuously.

4. Choose to overlook offenses before they happen. Apply mercy generously.

5. Choose to be happy. Add four cups of joy daily.

6. Don’t complain; nobody wants to listen anyway. Remove all pits and seeds before stirring.

7. Pray about everything. Fold in love.

8. Fear nothing. Stir vigorously with confidence.

9. Look for ways to bless others. Don’t be afraid to throw in some chocolate chips even if the recipe doesn’t call for it.

10. Control your tongue. Don’t badmouth something God made to be amazing.

When we begin the day following this recipe. No matter what comes, we will have a great day. Great days add up to a great life. God’s recipe is amazing.” (This recipe/post was written by Brenda Beattie. Her hearts desire is to encourage and give hope.)

I hope this recipe inspires each of you to follow and make it a part of your daily diet to ensure health and wellness of your body, soul, and mind.

Wishing you a blessed day!

Kim

Reflecting on Our Wedding Day...October 4, 1992

October 4, 1992… our wedding day.  As I look outside, the day itself was almost identical in weather.  The morning fog covered the ground, but as the sun began to shine, the fog began to roll away, and God provided a beautiful, sunny, warm day in which we became united as one.  

For many people, when they refer to the time they got married, they will say, “Today I am marrying my best friend.” Today, I can say, I am married to my best friend, but on that day 27 years ago, I was marrying the man whom God had chosen to be my spouse, and to whom I was looking forward with a deep love,  butterfly anticipation and a strong faith, to spending the rest of my life with, as God revealed our journey together.  

In our faith, and culture, through prayer and trusting the promptings of His Holy Spirit, we, through faith choose our spouse.  For Dave and I, although we had grown up in the same congregation and lived in the same town, for the most part we were strangers to one another.  At some point in both of our adult lives we had given our lives to Christ, and we both shared the same faith and belief that God would provide for us a spouse in HIs mysterious and all knowing ways. 

It really is amazing what God can do.  When Dave went to speak to our Elder in regards to the direction of “asking for me”, giving me a proposal, he truly did not know how old I was, where I was at in life, going to school, working... but he did know that we were both grounded and settled upon the Solid Rock of Jesus Christ.  And, with this childlike faith, he moved forward as God had put into his heart to marry me.

When I received my proposal, I did not know how old Dave was, what he did for work, whether he lived at home or on his own, I didn’t even know who all of his siblings were!! I clearly remember, going to the jewelry store to buy him a watch for an engagement gift.  I was having trouble deciding which one, leather band, or link band, dressy or casual, etc, and the salesperson who was trying to help me, said, “Well, what kind of guy is he, how would you describe him?” I remember, blankly looking up at the lady, and answering, “I really have know idea.”  My guess is that salesperson definitely had “a story to share” with her family that night, about this ‘crazy’ young lady who was buying an engagement gift for a guy she couldn’t even remotely describe. Sorry, at that point, I was clueless!!

Today, 27 years later, I am more confident than ever that God chose Dave specifically for me.  Our marriage has been filled with joy, peace, unrest, love, ups, downs, laughs, tears, disappointments, successes, failures, forgiveness, mistakes, faith, adjusting, transitioning, giving and taking, new life, death of loved ones, weddings, funerals, vacations,  and literally everything else that all married couples experience as they journey through life together. From the very depths of my heart I thank God for giving me this wonderful, kind, faithful, loving man to spend my life with.  

As a wife to Dave, I know I am loved, and cherished.  He cares for me unconditionally, and above all he continues to put his faith and love for Christ above all other things in his life.  We’re not perfect, but what God did for Dave, and what He did for me 27 years ago, was all part of His perfect plan. I am so thankful, I am richly blessed, and I can’t wait to spend the next 27 years and beyond by his side. Holding his hand, sharing his love, walking side by side,  with the man whom God has chosen to be my spouse, and to whom I look forward with a deep love, butterfly anticipation and a strong faith, to spending the rest of my life with, as God continues to unfold our life's journey together.

"...Love thy neighbor as thyself..."

On Sunday as I was sitting and listening to the minister in church, this well known scripture and secular saying, love your neighbor as you love yourself was exhorted upon in a very simple and yet profound way... 

The question was asked, “How can we carry out this commandment if we don’t love ourselves?”

If we do not have a healthy respect for who we are, what we believe, how we conduct our lives, and how we silently speak to ourselves within our own hearts and minds, how then can we do a good job of loving our neighbor?

Take a few minutes and just ponder within your heart and mind, “If others could hear what my ‘silent thoughts’ of self were, would they think I am a positive or a negative person?” Would they want to be spending time with me, if I was talking out loud and sharing my inner thoughts with them? Would I be an encouragement to them, or discouragement to them?

Next take a few minutes to ask yourself the questions? “Do I love me?” Not in a boastful, proud, puffed up way, simply, do you love who God made you to be? Are you content with who you are? The talents and gifts that God has given you, are you satisfied with those or are you constantly striving to be more like somebody else rather than focusing on the blessings of who you are, rather than who you are not? 

By nature, I’m a positive person.  But, I know there have been plenty of times in my life when my self talk has been extremely negative and detrimental to self.  These times usually occur when I am feeling insecure or stressed. And, in almost all situations, I am comparing my self worth to somebody else's life or situation and finding dissatisfaction or unfairness within my own life or circumstance.  The quote “comparison is the thief of joy” (Theodore Roosevelt) resounds loud and clear when we find ourselves not loving ourselves.  

Go back to the quote “Love thy neighbor as thyself”. Who is your neighbor? I am confident that Christ wasn’t only telling us to love the people who live next door.  No, our neighbor is our fellow man, all those we cross paths with. It may be your children as you care for them throughout your day. Perhaps it is the co workers you work alongside. The students you go to class with, the drivers you pass in your car, the teller at the bank, or the cashier at your local grocery store.  Definitely a convicting and weighty commandment - one in which we all have to work at on a daily basis.  

So, how can I, how can you, do better at loving ourselves? Be thankful. Share  your blessings and willingly give to others. Smile, and let the sparkle in your eyes match the beauty of that smile. Realize that you can’t be perfect or great at everything.  Accept your weaknesses. Feed yourself food that nourishes and strengthens your body. Make wise decisions. Keep God as a focus and priority in your life. Make Jesus Christ your best friend. Cherish the relationships in your life. Love your children and spouse deeply.  Make amends where there are hurts and broken relationships. Forgive, and let it go. Show mercy and compassion. Speak kind words. 

I’m the only one who can love myself.  I’m thankful for being given this perspective and I’ve been inspired to work more diligently and purposefully at loving me. For, if I don’t love me, who will love me? And how can I show love, give love, and bestow love on my neighbor?

“You demonstrate love by giving it unconditionally to yourself.  And, as you do, you attract others into your life who are able to love you without conditions.” (Paul Ferrini)

Deskercise

A few weeks ago I received this little tip https://www.conceptseating.com/the-ultimate-guide-to-deskercise “Deskercise” in my inbox. I thought to myself, many, if not most of us, spend at least part of our days sitting at a desk, or staring at our phones, or we are sedentary in a car, and all could benefit from doing these simple exercises to keep our bodies moving, the blood flowing, and the concentration going.

Deskercise is defined as exercise that can be performed throughout your workday and even from your desk. What happens to our bodies when we sit for extended periods of time? The answer is potentially, many negative consequences can occur. Here a just a few problems that may occur…

Weight gain, it is not a secret that an inactive lifestyle can lead to increased weight gain. One of my good friends and I have termed this “Sit and Spread”. By the end of a day at the computer, or sitting in a car, we feel like our derriere is definitely wider than when we awoke that morning.

Prolonged sitting causes poor blood circulation, causing blood to pool to your legs and feet, leading to swelling, varicose veins and potentially blood clots. I have a bad habit of either crossing my legs, or tucking my right leg up and sitting on it. When I remember to “unfold” my limbs, they are often stiff, tingly, from lack of blood circulating, and cramped. Deskercise would greatly help me here.

The likeliness of encountering heart issues increases when we are sedentary. When we don’t keep the blood flowing adequately it this increases the risk of fatty acids blocking the arteries in our hearts. What does fatty acid build up do to our bodies,? Unhealthy things like increased blood pressure, increased cholesterol, increased risk of diabetes and heart attacks. This certainly not something we want to promote.

How about your posture after sitting for extended periods of time? Personally, this is a problem for me. I call myself “Captain Slouch”, and my husband is my “Co-Captain”. Somehow when I’m on a computer, I end up focusing too much on what I’m writing, or reading, or figuring out, that when I’m done I almost always have a stiff neck, cramped legs, or lower back pain. I do a good job in keeping my chiropractor in business when I have a lot of desk work to do.

To view a quick guide on some easy Deskercises, open this link. https://www.conceptseating.com/the-ultimate-guide-to-deskercise It might just give you the inspiration you need to keep moving, bending, and stretching as you sit at your desk today. Nurture Your Wellness today by adding deskercises to your schedule Try them, I can almost guarantee, when put into action, your sitting tasks will be done with renewed energy and with optimal performance. Your body will thank you, and most likely, so will your boss!

Share with your co-workers, deskercise together to improve your health.

You got this!

Kim

Traveling Together

This past week 32 of us had the privilege to travel together to Quebec City for a few days.  Most of us had traveled together the year prior in Europe. The bond of love and care for one another that was created on our 1st trip made our hearts yearn for a reunion, to travel together once again, and be reunited. On both trips, together we created memories. We shared experiences - some which made us laugh, and others which made us shed a tear, we became vulnerable to one another, we listened, we cared, we loved. When we each returned home we were all filled with the blessings of Christian friendships, unity of the Spirit, and the joys of traveling this road of life together.

One of the greatest gifts we gave to one another as we traveled was the sharing of our hearts and the experiences God had allowed in our lives.  This past week our theme for the week was “Traveling Together”. We used the Bible as our road map, and chose 4 well known persons Jacob, Rebekah, Mary (the mother of Jesus) and Jesus to focus our theme.

As I pondered within my own heart and mind of the many places, people and circumstances that we all accumulate as we travel along our own life’s pathway, my mind kept returning to the information that I had been researching as I prepared for a cooking class a few weeks ago.

Our bodies have two main categories to break down the nutrients which we consume, macronutrients and micronutrients.  

Macronutrients, are large, they are found in proteins, fats and carbs.  These macros are the building blocks of energy for our bodies tissues and organs.  Macronutrients are found in ALL food, processed, animal product and plants alike. So, they are in both healthy and unhealthy choices, no matter what we eat, we are consuming macros.  

Micronutrients on the other hand, are very small and are primarily found in plants.  Micros consist of vitamins, minerals, phytochemicals, certain acids and 10,000+ trace minerals.  The micros are the toolkit that sustains, repairs, builds up, and supports the macros so our bodies can perform at its optimal performance. The micros won’t give our bodies the energy we need to run a marathon, but these gems give us the saws, hammers, and nails that our cells need to transform the macronutrients into the energy to power our marathon run.  They give us the energy to keep traveling on, they give us health, they put the bounce into our step, and they make the load easier to carry.

When our bodies become devoid of or only consume minimal  micronutrients, we become more susceptible to disease of all kinds, obesity, diabetes, cancer, anxiety, depression.  When the micros are not there to help the macros, we become weak, we lose our shine, and our energy is easily depleted.

So you are probably asking,  what does this have to do with traveling together? I kept trying to formulate in my mind how to articulate this comparison each time we were given the opportunity to share as a group while we traveled together in Quebec City.

In my life the macronutrients of my spiritual well being, are reading the Bible, praying to God, and attending church.  These 3 elements are large, they are needful, and they are the building blocks of the overall health of my spiritual well being.  But if I only consumed, took part in these 3 actions in my life, the road traveled would be lonely and difficult. To receive the fullness of these macronutrients, many other small, sometimes seemingly insignificant acts are done to support me on my journey.

The micronutrients that come along side of me to help support the macronutrients of my spiritual journey of life are almost innumerable.  A prayer prayed on behalf of myself or my family. Reading the Bible together. Provoking each other to good works. Being accountable to a church family. A meal made in time of distress or trial. A hand written note of thanks and appreciation. A sermon preached. A text sent with words of kindness. A hug. A smile. A gentle hand on the shoulder. A poem or inspirational quote/scripture shared.  A listening ear. A lunch date. Conversations of sharing, both the struggles and joys of life. Correction given in love. Trials and controversy shared. Laughing together. Weeping together. A smiley face emoji. Togetherness in silence, when the presence of being together are the only words needed. Praising God together. Singing with many or few. Praying with a friend, spouse, neighbor, or stranger. Esteeming others higher than ourselves. Carrying one another’s burdens. Being vulnerable, truthful, and open. I could go on and on.  

The point is, without the micronutrients in my life, I would shrivel up, wither, and find it exceptionally difficult to find the energy and strength needed to travel this journey on my own.  Would it be possible? Could I do it? Yes, by the grace of God, it would be possible. But, we don’t have to. God wants us to come alongside one another. He wants us to journey together. He wants us to allow Him to be the leader, and to walk beside other fellow travelers on our journey.  Sometimes these persons will travel with us for only a moment or two, sometimes for a few weeks or months, sometimes (as with a spouse) until death we part, but each play a role in sharing our journey of traveling together. The micros in my life give me my shine, my energy, my joy. They are my blessings and gifts I receive every day, and I thank God for each of them.

So, after reading this...I encourage you go forward, go onward, and be purposeful in being a micronutrient in somebody’s life today.  You may not think you are necessary, or that it really matters whether you do it or not. Don’t be afraid to share, to reach out, to use those talents that God has given you it could be the one nutrient that your recipient is lacking. You do matter, and your actions and deeds (whatever that may be in your life or mine) is of significance. Our “health” and and their optimal wellness is dependent upon it.  Each of us need one another to “feed us” along the way. Your “micro” deed bestowed on someone else could make a “macro” difference in your life and theirs.

Travel on...Wishing you healthful blessings today!

Kim

We Reap What We Sow...

Two days ago I attended a funeral.  Barb was 92 years old. People from all ages, from the very young -  to a few of her peers - to all ages in between, came. Friends, family, friends from across the country, about 30 of them traveled to come, past co-workers, church family, care givers, all filled the pews. How is it that at 92 that a life could still touch so many? Approximately 200+ came to bid their final farewell to this special lady.

I’ve been pondering the question I posed in the above paragraph for the past 48 hours.  For me, as I pondered, these are some of the choices that Barb made, amongst many others unbeknownst to me, that allowed her life to touch so many.

Love and Kindness...Her life radiated these attributes.  She had a heart for so many. She loved the children, she loved their parents, and she loved their grandparents.  

Adoption...Because Barb was never married, her and her sister, throughout life adopted many into their lives as their “children, grandchildren, nieces, nephews, etc…” and treated many as their own. Barb was a mother to many, and because she was not cumbered with the cares of her own husband or children she could freely shower upon those she adopted an abundant amount of time, energy, wisdom, love, patience, and kindness.

Non-Partial...Barb, and her sister Ruth, also displayed an amazing ability to love and accept you for who you were, not for who you weren’t .  They had high expectations for all, but embraced you when you succeeded and when you failed. They had their ideals of what was best for you, but when other choices were made contrary to this, their love was constant and unwavering.

Godly...At a young age she choose to give her life for the Lord.  Her example of faith throughout all the trials and joys of her life was a constant reminder of the faithfulness of her God that she loved and served each day.  Even as her body became more feeble, the efforts she made, and the efforts her sister put forth to give Barb the privilege of coming to church at this “feeble” time of her life was remarkable.  The Bible was her roadmap for her life. Taking the time to read scriptures with her when she was no longer able to on her own, was a gift you gave yourself and her. It guided her, calmed her, and proved to her the unwavering companionship of God, Jesus, and the the Holy Spirit.

Smile and Appreciation...She shared her smile readily with others.  Life wasn’t always easy, and as she grew older, pain was a constant companion, but yet, usually a smile dressed her face.  She was human, she had her good days, and not so good days, but if the smile seemed less bright, she would still be able to speak of her thankfulness and appreciation for you as her friend, in whatever way you her life intertwined.  

Singing...If you came to visit Barb, and she was having a “bad” day, and you offered to sing to her, you could almost guarantee a beautiful smile.  She never used a book, but she seemed to know every word and would sing right along with you. The last time I went to visit Barb, she was in ICU, and had been given less than 24 hours to live.  When I walked in my dad said, “She’s asking us to sing.” The group that was gathered around her bedside right then, we will just say, “were not an ‘ideal’ group of singers” to make a glorious melody.  But, as one visitor put it, “Barb, because it’s you, we’ll sing, not anyone else could get me to do this.” And so, together we lifted our voices and made a joyful noise unto the Lord. A small smile appeared on her face, her body visibly relaxed, and she contentedly mouthed the words as we sang, ‘Trust and Obey’ and ‘The Old Rugged Cross’.  As the final words of the chorus were sung, “And I’ll cherish the old rugged cross, till my trophies at last I lay down. I will cling to the old rugged cross, and exchange it someday for a crown”, we all knew soon that these words for her would become a reality.

I’m thankful that I was one of those who both Barb and Ruth adopted as family.  I’m looking at the list of attributes that just flowed from my mind, and I am inspired to keep striving on to apply these more readily in my life.  Not one of them cost anything in dollars. Nope, just a conscious choice to show kindness, share a smile, shower love, give the gift of acceptance to individuals, be God fearing,  faithful… If we do, as we continue on in this life, we too, will have the joy and opportunity to have our hearts pews full of friends, family, adopted family, co-workers, etc that we will touch along our life's journey to that Eternal Home.  

Crucifixion Thorns

Last week as I was walking along a hiking trail in Arizona, I passed a sign indicating the type of vegetation that was growing, on the hillside, it read “Crucifixion Thorn”. My husband was already ahead of me, so I didn’t stop.

As I continued on this trail, both Dave and I were lost in the beauty all around us, so we we were sharing little to no conversation.  This gave me time to reflect and ponder within my own heart and mind. That sign I passed earlier kept reverberating in my mind…”Crucifixion Thorns”... With Easter only a short time away Dave and I had been going through the last days of Christ in our morning Bible readings while we were on vacation together.

Whenever I read this account, “And they stripped him, and put on him a scarlet robe. And when they had platted a crown of thorns, they put it upon his head, and a reed in his right hand; and they bowed the knee before him, and mocked him, saying, “Hail, King of the Jews!” And they spit upon him, and took the reed, and smote him on the head. And after that they had mocked him, they took the robe off from him, and put his own raiment on him, and led him away to crucify him.” my eyes fill with tears, and the pain and humiliation that my Savior endured, for me, becomes so personal and heart painful. I am overwhelmed by the unconditional love Christ showered on me so many years ago, and continues each day of my life.

Have you ever gotten stabbed by a thorn? Or worse yet, have a thorn lodged in your hand or foot? If this thorn remains lodged for even a small amount of time, it begins to fester, and the pain spreads quickly. You become consumed with the motivation to remove it as quickly and painlessly as possible.  Once removed, the area usually remains tender and bruised, taking a few days to heal and feel whole again.

So, when I think of Christ having a “crown of thorns” placed upon His head, I am convinced that it wasn’t placed gently, but most likely with a crude roughness as His accusers tried to justify their unfeeling behavior.  But, they didn’t stop there, next they spit upon Him!

Have you ever been spit at? I remember once as a child shopping with my aunt at a mall, where the food court was on the lower level and other shoppers could look down over the railings to the food court below.  While we were eating our lunch that day, an adolescent who was observing from above decided to spit, and it landed on my arm and on the piece of pizza I was about to eat. I was probably only 4 or 5 at the time, but I can still remember and feel the repulsion I felt in having someone spit upon me and my food.  This unkind act I received, yes, was gross, but it wasn’t directed at ME with the intent of humiliating ME, I just happened to be the unlucky recipient. Christ, on the other hand, was purposefully, spit on with the direct intent of hurt and humiliation.

Next, Christ’s accusers took the reed from His hand, and smote Him upon His head. They hit our Savior’s thorn laden crown again and again with the intent to cause Him both physical and emotional pain. They wished to strip Him of everything He had to offer as man.  As He was brutally accused, Christ quietly endured. There was no retribution towards His accusers, no, for only a few moments later Christ would cry out, “Father forgive them for they know not what they do.” There is no greater love!

I related to Dave some of the thoughts that were whirling through my mind as a continued to hike and asked him that on our way back, please help me find the sign “Crucifixion Thorns” so I might see the actual plant that bore this name.  

We found it, and I snapped a few pictures of the plant and the sign and continued our hike to the end of the trail.

Today when I sat down to write this post, I pulled up my pics and I read the “sign” completely.  What stuck out to me most was in the details of this plant it read “Bittersweet Family”. Could there be any more perfect of a description of this plant that bore the name Crucifixion Thorns? The completely man, completely God, Christ, bore the bitter, so that we may receive the sweet...the blessing, the gift, of becoming a child of God, through Christ our Redeemer.  

If you look at the pictures closely, you can see the long woody thorns that adorn this desert plant.  As you prepare for Easter, take a mental picture of this. While you are making your Easter ham, or putting out your chocolate eggs, or adorning your table with the beauty of the springtime flowers, think about that crown of sharp wooden thorns that Christ was mockingly adorned with so many years ago. May it somehow cause you to be just a little more thankful and a little more mindful, of all that transpired there on Calvary’s Hill. Christ’s perfectness set us free from the thorns and briars of our own imperfect lives. Praise God for this sacrificial gift.

If this post has inspired you, pass it on!

Wishing each of you a blessed Easter!

Kim

Inhale Confidence...Exhale Doubt...

“Inhale confidence…exhale doubt…I” was thinking about this quote as I was laying in bed this morning.

Actually, before I go any further, do you have a time of day that your mind just continues to fire all kinds of ideas and thoughts? Mine is 1st thing in the morning as I begin to wake up. Usually the time when I should be crawling out of bed but instead I’m hitting snooze 2 or 3 times. But seriously, in this 25-30 minute time frame, my mind is thinking about the day, processing where I want to focus in my life, I often pray for inspiration or guidance in an informal way, i think about my children, my spouse, and all of these thoughts tend to open my mind to endless possibilities. I’m filled with confidence and my usual self doubt seems to dissipate. I find myself giving great classes as I eloquently speak, I “solve” issues that seemed huge just the night before, and the dreams and positive thoughts that flow through my veins inspires me. So, it was during this time of thought and reflection that I was inspired to write this post…

Inhale confidence…

Most of us know that taking deep, meaningful, thoughtful breaths can often help settle our emotions and calm a rapidly beating heart. What if we combined a deep inhale breath with positive affirmations? This is the thought that popped into my head as I lay in bed this morning.

Another quick tangent, about 10 years ago I went through a significant emotional health crisis. (If interested in learning more, click on “About” tab to read my story). In finding my way back to stability and wellness I was taught to repeat positive affirmations every time I was aware that I was having a negative or depressed thought. This enabled my brain to replace the negative firing synapses to be retrained to become positive firing synapses. During this time I was also encouraged to use deep breathing when my thoughts became anxious, or my mind felt foggy and dull.

Back to this morning…Inhale confidence, my “go to” affirmation was a Bible verse, “I can do all things through Christ who strengthens me.” Phil 4:13 KJV. A simple deep breathing exercise is to inhale slowly and deeply through your nose. While doing this, push as much air as possible into your diaphragm, (you want to see your stomach extend out) for approximately 4 seconds. So, as you inhale for 4 seconds, say to yourself slowly, and with emotion, “I CAN DO ALL THINGS THROUGH CHRIST WHO STRENGTHENS ME.”

Back to my emotional health crisis…Ok, I had my “go to” verse down, but I knew I needed to do more than just say these words, First,I had to learn to completely believe that Christ was my strength and then I had to trust that He would and could strengthen me.

The 2nd part of deep breathing is to hold the deep breath for 4 seconds. So as you hold, say to yourself, “Believe”, and spell it out… B E L I E V E, and then say to your self “Trust”, and spell it out T R U S T.

The last part of this quote is exhale doubt, and the final step to a deep breath is to exhale. How do we combine this? One more tangent…

About 6 months ago a friend was sharing with me about times in her life when she had been deeply troubled both in her spiritual life and in her emotional life. She said to me “I’ve found that if I combat the enemy of my mind and soul by saying ‘In the name of Jesus Christ, get behind me satan’, this is so much more powerful than just saying ‘Get behind me satan.’ When I don’t preface it with ‘In the Name of Jesus Christ”, I’m depending on my own strength, and that never works well.” Since we shared this conversation, I’ve implemented this when I too am struggling with various things in my life and have found this to be extremely beneficial.

Exhale doubt…as you exhale, through your mouth for 4 seconds, say to yourself slowly and with determination, “In the name of Jesus Christ, get behind me satan, and continue to release your breath til your lungs are empty.

Repeat this exercise 4 times. Your cells will thank you for refreshing them with oxygen. Your mind will thank you for clearing the fog. Your heart will thank you for slowing its rapid beat. Your inner spirit will thank you for the clarity and freedom in trusting your fears and anxieties to God. The enemy of your soul will be defeated. And now, you can move through the next part of your your day with faith because you have taken the time to inhale confidence and to exhale doubt.

To Recap: Repeat this Exercise 4x’s in one sitting (repeat throughout day as often as needed)

Inhale confidence….deep breath through nose, allowing diaphragm to extend for 4 seconds as you say slowly and confidently, “I can do all things through Christ who strengthens me.” Phil 4:13

Hold breath for 4 seconds…as you hold say “Believe” & spell B E L I E V E and say “trust” & spell T R U S T

Exhale Doubt…exhale through mouth for 4 seconds as you say slowly and with determination “In the name of Jesus Christ, get behind me satan.” until lungs are empty of air.

Inhale confidence, exhale doubt…,inhale confidence, exhale doubt…,inhale confidence, exhale doubt…inhale confidence, exhale doubt…You’ve got this, I am confident, and I have no doubt.

Wishing you an abundant and blessed day

Kim

Skillet Smoothie: Getting Creative With Your Breakfast

Last week I traveled to Pennsylvania to help out with a church remodeling project.  We were told to bring our own breakfast foods if we had any food sensitivities or allergies.  Since I cannot eat gluten, and only eat minimal dairy and egg products due to past digestive issues, I brought along all of my ingredients to make a green smoothie.  Since the home we were staying had a full kitchen, I thought this would be simple and easy to prepare before we set off to work in the morning.

Well...I went downstairs the 1st morning, headed into the kitchen, and asked, “Does anyone know which cupboard the blender is in?” The response, nope, haven’t seen one, nope, haven’t seen one, nope,haven’t seen one”, and after looking in every cupboard, realized nope, there isn’t one!

So, what do you do with 2 cups of spinach, a granny smith apple, cinnamon, hemp seeds, celery, and a can of coconut cream and no blender?  You improvise!! I took out a small fry pan, and sauteed the apples and celery. When they were a hot, but still a little crunchy, I added the hemp seeds, cinnamon and about ⅓ of the can of coconut cream until hot and bubbly.   Since I am not a huge fan of sauteed spinach, I then added the spinach just until it began to wilt. I removed from the burner, poured it all into a bowl, and, Wahla! breakfast was ready!!. As I was eating one of the other ladies said to me, “You know Kim, this is how new recipes and ideas happen, what does it taste like?” Honestly, It was amazingly good, and since it is was a raw, cold wintery day my body thanked me for starting the day with a medley of warmth rather than with a cold blend of a smoothie.

The next morning someone had brought blueberries to share, so I added this to the skillet, it was a great addition, I added the blueberries in after the apples and celery were cooked allowing them to heat through but not burst.  YUM!!

Skillet Smoothie

Ingredients:

1 Granny Smith Apple cut into small chunks

1 stalk celery cut into small chunks

2 T. hemp seeds

1 t. Cinnamon

2 c. fresh spinach

⅓ can coconut cream or ⅓ can full fat coconut milk

Directions:

1. Saute celery, apple and cinnamon until desired consistency (I like mine hot through and a little crisp)

2. Add ⅓ can of coconut cream/milk and heat til bubbly.

3. Add hemp seeds

4. Add spinach, stir and cook to desired doneness.  I like mine only slightly wilted, not soggy, so only heated for about 1 min.

So, what do you think? Ready to give it a try? I love feedback! Leave a comment below and be entered to win a free cooking and wellness class of your choice. Thanks!

Looking for your input...

Tomorrow we flip the calendars to March…Yikes!! Where did January and February go? Well, for me, it has taken me to Jamaica with my family, it has brought about a death of an elderly aunt which led to a trip to Illinois for her funeral. It has given me the opportunity to work on a reception committee for one of my daughters best friends who will be getting married on March 17th. It has allowed me to present and inspire a group of individuals at ProHealth Chiropractic (my families Chiropractor), and share with them what I have to offer as a Certified Health Coach to help them meet their 2019 health and wellness goals. It has inspired me take another leap out of my comfort zone in social media, and put myself and my business out there on Instagram, as well as to continue to post on Facebook. I have conducted a 1:1 cooking class on juicing and blending. (So much fun!!) I have received positive feedback and interest in the idea of hosting Cooking and Wellness Classes in my home, as well as the idea of hosting classes at another venue. And yesterday I returned from a trip to Pennsylvania to help with a church remodeling project. So, life remains full, ever changing, and exciting as I anticipate what might happen in the next couple of months, planned and unplanned.

But, enough about me, I now am looking for input from you…

If you could attend any Cooking Class of your choice, what would you want to be learning about?

Where does the kitchen stump you most? When preparing breakfast?, lunch?, dinner? Or, maybe its snacks that really throw your “good intentions” off course. Do you need quick “on the go” foods that are nourishing, easy, and tasty? Do you want to learn about juicing and blending? Do you know you should eat more veggies and greens, but you need help in making and creating options that taste delicious? Love desserts, but don’t love the sugar laden options you’re used to? Let me educate, create and treat you to delicious healthy dessert options.

What day and time of day would work best in your schedule? Does during the day or evenings work best in your busy life? Would you prefer a night out, and attend in my home, or would you like the opportunity to be the host, and I present in your home?

Would you like to form your own group of likeminded friends who share the same interests and desire similar inspiration and education in their wellness goals and have me present, prepare and teach? Or, would you prefer to come to my home, learn here, and have the opportunity to create new relationships as we share together? Do you like the option of you having “hands on learning” or would you rather a presentation style learning?

Perhaps a cooking class is intimidating or you simply would rather attend a Wellness Workshop. If this is the case, what would be your interests? Where do you want to learn more as you travel this journey of health and wellness?

A few ideas to get your mind going…Perhaps one of these Wellness Workshops sparks your interest…

Would a workshop on basic food knowledge be enlightening? Learn about eating whole foods, how to stay away from processed food, how food affects us both physically and emotionally, organic foods vs non organic, etc.

Or, a workshop on food as energy. Focusing on both our nutritional food, the food we put into our mouths, eat and digest, and also our lifestyle choices and the food that feeds our stresses and environments of our lives. Learn the importance of addressing both and how to make small incremental steps that can lead to amazing changes within your self.

Did you know that sugar is addictive? Much research has been conducted to prove this. “In April of 2016 a study conducted by researchers at the Queensland University of Technology found that consuming excessive amounts of sugar elevates the brain’s dopamine levels in a way similar to drugs such as cocaine. Over time, dopamine levels will fall, which means users will consume more sugar to achieve the same
”high” and avoid mild depression.” This study, and many others similar to this, found that “withdrawing from chronic sucrose exposure can cause imbalance in dopamine levels, which will make it hard for people to quit sugar abruptly, or “cold turkey””. Do you want to learn more about where sugar hides, the many, many different names it hides under, and the devastating effects it can have on us both physically and emotionally? Being enlightened and then making educated changes within your own life in regards to the amount of processed sugar you consume can lead to a myriad of incredible positive health improvements within your self on so many levels.

So, to each of my faithful followers, please, talk to me. I want to hear from you. I’m here to help and inspire, to teach and to educate, to prepare and tantalize your taste buds, and to nourish you both with knowledge and nutrition. I want to share my passion and focus my time and energies on what YOU want and need to help you achieve your optimal wellness. As a way to thank you for commenting and giving me input, every follower who takes time out of their busy lives to give me feedback on this blog post will be entered into a drawing to attend a Cooking Class of your choice for free. If you would like to be entered into the drawing, at the end of your comment, please sign your name, and provide your email address. Winner will be announced on 3/15/2019 on Nurturing Your Wellness Facebook page.

I thank each of you for following me. I thank each of you for your patience and for continuing to follow me even when there are times of “quietness” between my posts. When I’m quiet, it does not mean I’m not still passionate about reaching out to you, sharing with you, and inspiring you, it simply means that life in some way, expected or unexpected has taken over the time and availability of allowing me to sit still long enough to share my heart with you.

Now, if you can take a few minutes from your busy lives, from things expected, or unexpected, and share your heart with me, I’d love to hear from you.

It is my goal to help make your life better, because then you make my life better…

“If you’re not making someone else’s life better, then you’re wasting your time. Your life will become better by making other lives better.” Will Smith

Wishing each of you a joyful and blessed day.

Kim

Take the Time to Fall in Love Again and Again...

With Valentine’s Day just a few days away, take a few moments to read this post, and ponder where you are in your relationship with your spouse.  May this inspire you to take the time to fall in love over and over as the days, months, and years unfold..

I’m going to take the opportunity to center this blog post around the value of relationships.  Why? Well, about 3 weeks ago I returned from a vacation to Jamaica with my Dad and Mom, and all of my siblings and their spouses, (eight of us total).  In the past 15 months my parents have celebrated their 50th Wedding Anniversary, and the 3 of us children have celebrated our 25th Wedding Anniversary. So together, we had 125 years of marriage represented within this vacation. This didn’t “just happen”, marriage takes work, it takes the good with the bad, the joys and the sorrows, sickness and health, and through it all, you continue to fall in love over and over.

I came across this quote today:

“A SUCCESSFUL MARRIAGE REQUIRES FALLING IN LOVE MANY TIMES, ALWAYS WITH THE SAME PERSON.” Mignon McLaughlin

When you and your spouse are first married, you find yourself giddy in love, you walk on clouds, and there is a quickening of your heart every time your eyes meet.  There is a blissfulness about life. This is wonderful! But, then life happens. There is a misunderstanding between you and your spouse. Unkind words are spoken, tension builds, and you realize everything isn’t perfect.  So, what do you do in a healthy relationship and marriage? You talk about it, you share your hurts and frustrations, you forgive, and, once again you fall in love with your spouse.

As your relationship and marriage continues, you settle into a routine, a constancy, a give and take of what he does, and what she does.  Then, one day, you come home from work, you walk into the house, and the messy house and dishes you had left undone, are done. You make eye contact with your incredible spouse, he gives you a wink and a slow smile, and you fall in love again.  You are convinced that God has given you the best man on earth, and you are the most blessed woman alive!!

Two of the kids are sick with the flu, as a spouse you are feeling run down, and energy is at a zero.  During the night, the kids are sick, again, needing a parent. Your groggy, but willing spouse, looks at you, and says, “I’ll take care of them this time, go back to sleep.  Once again, you fall in love.

You are ecstatic, you just learned that your best friend is getting married, and she’ll be living in the same town as you. You pick up the phone, you call your spouse.  You know that he will want to share in your joy, and rejoice with you and with your friend. Your joys are his joys. The phone call ends and your face radiates with a smile from ear to ear...  You have just fallen in love again.

The economy drops, and your spouse loses their job.  The extras in routine life need to come to a stop. Eating out, which you once enjoyed every Friday night, now becomes a rare gift.  Instead of buying new clothes for the kids, you now head to 2nd hand stores to keep up with their ever growing bodies and needs. Things are tense, and everything seems more difficult.  But, amidst the struggles you and your spouse continue to bestow patience and kindness upon one another and to your children. Together you make the best of most days, and continue to find the blessings of difficult times.  You know without each other, you’d never make it, and during these challenging times you fall in love again and again (perhaps even more so than when things were “really good”). Why does it take the hard times to really appreciate what we so often just take for granted?

This, and so much more, is what it takes to build trust, confidence, joy, and love within the relationship between you and your spouse. It is so worth the effort, and the more you give, the more you get back.  You find yourself falling in love sometimes at the most unexpected times. It is the little things, day after day, week after week, month after month, year after year, the laughs, the tears, his quirky habits, her irritating obsessions, vacations, family dinners, intimate nights out, chaotic camping adventures, holidays, good health, cancer diagnosis, new life, weddings, death, and so much more. These all compiled becomes your life, your marriage, and through it all you fall in love over and over and over!

If this somehow has prompted you into action to make it your goal to make your spouse fall in love with you once again today, please feel free to share this.  We all need an extra push of motivation or inspiration, and perhaps you sharing will spur another on.

“Love only grows by sharing. You can only have more for yourself by giving it away to others.” Brian Tracy

Keep moving towards your optimal wellness…

I’m here to nurture you on your journey,

Wishing you healthful blessings,

Kimberly Schneider

Certified Integrative Health Coach

Granola Energy Bites

Granola Energy Bites

Ingredients:

1 c. rolled oats (GF if desired), slightly processed in food processor or blender

1 1/2 c. quinoa flakes

1/2 c. nuts roughly chopped

1/4 c.- 1/3c. raw honey or maple syrup (or a combination) to taste

1 t. vanilla extract

1/4 c. coconut oil (or butter)

1/4 t. sea salt (or more to taste)

3/4 c. total of extra mix-ins. (cacao nibs, dried fruit, coconut, etc.)

1/4 c. almond butter (or any nut butter)

Directions:

1. Preheat the oven to 350 degrees. Line a cookie sheet with parchment paper.

2. Place the oats, quinoa, nuts and coconut (if using) on parchment paper, mix well, and bake for 8-10 min, until lightly toasted. (You can also use your broiler to speed up the process, but watch carefully, as it so quickly can go from toasted to burnt!)

3. While that is toasting, combine the honey, coconut oil, and almond butter in a small saucepan and cook over medium heat until everything melts together. When ready, stir in vanilla and salt. Pour this mixture over the nut and oat mixture, and stir well until all are evenly coated. (If it seems a little dry, add in a little extra almond butter and or coconut oil to reach desired consistency.) Add your extra add ins, and stir to combine.

4. Allow the mixture to cool completely. To speed up this process, place in refrigerator. When cooled, roll into 1” bite size balls. (Recipe makes approx 40 granola bites) and refrigerate til cold (approx 1 hour, or place in freezer to speed up process)

For Dipping Chocolate:

2 oz. unsweetened baking chocolate

2 1/2 T. coconut oil

2. T raw honey

Instructions:

1. Combine all ingredients in the bowl of a double boiler.

2. Heat over medium heat until ingredients are melted

3. Stir to combine, remove from heat, and allow to cool.

When both bites and chocolate are cooled:

1. Dip each bite halfway into chocolate mixture (or all the way to cover completely, that is a personal preference)

2. Place each bite onto a parchment lined cookie sheet, and allow chocolate to set.

3. Place bites in air tight container and place in fridge or freezer. These freeze well.

   Enjoy these healthy bites as a quick energy boost as you go about your busy days.

Black Bean Brownie Recipe

Black Bean Brownies

Ingredients:

1 c. dark chocolate chips

1/2 c. cacao nibs

1 can chickpeas, drained and rinsed

1 can black beans, drained and rinsed

4 eggs

2/3 c. raw organic honey or pure maple syrup (or a combination of the 2)

1/2 t. baking soda

1/4 c. chopped walnuts

Shredded Coconut

Instructions:

1. Place chips, cacao nibs (nibs will not melt completely), saving out a handful, in a heat-resistant bowl on top of a boiling pot of water until melted.

2. In blender or food processor, combine beans and eggs.

3. Add sweetener, baking powder and melted chips, process until smooth. Stir in your reserved handful of chocolate chips and cacao nibs, and 1/2 of the walnuts into your batter.

4. Pour batter into a 9” nonstick pan or into lined mini cupcake trays and sprinkle with coconut and remaining walnuts.

5. Bake at 350 degrees. 9” pan for 40-45min. Mini Cupcakes for 11-13 min.

6. Allow to cool and serve.

   These freeze really well, and are a great “go to” snack when that “I need something sweet” attack hits!

   They are surprisingly delicious, and nobody will be able to guess that they are made from beans.

   Enjoy!

Vegucation: Education provided in regards to healthy consumption of fruits and veggies

Vegucation: Education provided in regards to healthy consumption of fruits and veggies

Do you sometimes get lost in information overload? What to eat, what not to eat? Organic vs non-organic? Do you just give up and say, who cares?

Well, relax, take a few deep breaths, and read on. If we implement small positive change, step by step, with the mind set of "this will take time, but I can do it", you will be amazed with your results.

Here are a few suggestions in regards to choosing and washing fruits and vegetables so you can receive the most nutritional value when you consume these delectable gems that Mother Nature produces for us...

First, when consuming vegetables, consume a rainbow of colors.  The colors of fruits and veggies is the language that the plant kingdom uses to speaks to us.  Each color represents a different group of healing compounds. An example would be in tumeric (bright yellow) we find the anti-inflammatory curcumin, cancer-preventing lycopene in tomatoes(red), and glucosinolates found in broccoli (green) which aids in detoxifying our bodies.  Pretty amazing

Next, whenever possible buy organic fruits and vegetables.  There is an abundance of evidence out there that when we consume pesticides they can be carcinogenic (cancer causing) and neurotoxic (toxin to our neurological system) for the humans who consume them. Yikes!

Yes, organic can be more expensive! But, if your health depends on it, won’t it be worth?  To help you know which fruits and veggies are the most contaminated with pesticide residue the Environmental Working Group puts out a list called the Dirty Dozen (foods you must buy organic) and the Clean Fifteen(contains the least amount of pesticide residue). You can go https://www.ewg.org/foodnews/dirty-dozen.php  to review these lists. My absolute favorite place to purchase organic, reasonably prices fruits and veggies is at Trader Joe’s. If you have one near you, or even if you have to travel a bit, you’ll love it, and it will be worth your time and efforts.

When you do purchase non-organic fruits and veggies, do your body a big favor and wash them thoroughly before consuming.  Don’t just rinse them, scrub them! Friction helps to break down and remove the contaminants on your produce. Another way to remove pesticides is to soak fruits and veggies in a solution of 4 parts water to 1 part white vinegar for 20 min. Scrub with veggie brush, and rinse well with cold water.  This will remove some but not all of the pesticides. With organic produce, you do not have to be as particular, but still take the time to wash them in cold water before consuming.

Begin to incorporate these simple but important steps into your daily routine when buying and preparing your fruits and veggies.  Next post, Nurturing Your Wellness will provide you with guidance and advice on how preparing fruits and veggies can make a big difference in the maintaining the greatest nutritional value of these foods.  

Until then...Keep moving towards your optimal wellness…

I’m here to nurture you on your journey.

Merry Christmas! Embracing the True Meaning of Christmas!

This post will be brief, as I know each of us are busy, busy, busy preparing for our Holiday Festivities.

I want to thank each of you for being a follower of Nurturing Your Wellness Blog. I look forward to the 2019 New Year as I interact with “my email and blogging community” by providing you with recipes, healthy tips, real life accounts, inspirational quotes and scriptures, and sharing the journey of Nurturing each of you in your Health and Wellness.

Over the next few days, Christmas Eve to New Years Day, I’m encouraging each of you to simply enjoy where the Holiday Festivities bring you. It may bring you to a reoccurring family tradition, like we talked about in my last post, or it may bring you around a table that you’ve never sat at before on Christmas Day. It may be that a place that was once occupied by a loved one, is empty, due to a variety of reasons. Perhaps death, perhaps broken relationships, perhaps distance of miles. But, however, wherever, and with whomever you are creating memories, during this Holy Season, strive to find joy and thankfulness with what you do have, and to not focus on what you don’t have. I know, very often, easier said than done. But…possible with prayer and mindfulness to embrace the moment.

I also encourage each of you to consciously and continually keep the True meaning of Christmas in your heart and mind. All around us, on every street corner, every time we open our phones, turn on the radio or TV, look in the newspapers, we are bombarded with the commercialism associated with the Christmas Season, and Jesus, the lowly babe, the True meaning of Christmas is so easily lost amongst all the glitter and tinsel of this world. As you gather, and you share gifts, as you share food, as you share love, as you share memories, never loose focus on the greatest gift God gave to us so long ago in Bethlehem.

Jesus Christ was born in smelly, dirty stable, became a man, lived a perfect life even amidst great temptations and persecutions, died an agonizing death, shed His innocent and atoning blood and water on Calvary’s cross, and then arose from the grave, became victor over death, taught and preached again after His resurrection, and then returned to Heaven to sit on the Father’s right hand, where He still is today. Here He is interceding for you, for me. Can we truly comprehend the depth and the length and the height of Jesus’ love for us? No, not in all its fullness! But, we can each do our part in living our life in a manner that gives Him all honor and all glory. As we bid farewell to 2018 and look forward to 2019, let us make it our priority, our goal, to strive to walk just a little more faithful, just a little closer to that Babe, to that Man, to Our Savior, striving to be an example of His Love, kindness, mercy and compassion to each other within our family circles and to all those whom we are blessed to meet as we go throughout our journey of life.

Let your Light of Christmas shine brightly now, through this Holiday Season, and throughout the New Year! The True Gift fo Christmas can be embraced and treasured every day! If we do, I can assure you, your journey to health and wellness will be prospered!

Wishing you God’s blessing to each of you. See you in 2019!

Merry Christmas!

Kim