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Health
When More Is Less

The dreadfully overstated phrase, “eat less and exercise more” is common in the healthcare office and on news reports, but the simplicity of the phrase does not even remotely touch the complexity of the matter.  If you have heard this statement recently, maybe it has caused you to roll your eyes, resent the person who said it, or even melt down just thinking about the colossal undertaking this would be. Or, maybe you heard this phrase and decided, ‘Yes, I will step up to the challenge!’ but then life happened and without intention, you were back into your regular routines.

 

Research does demonstrate that reduced portions can contribute to weight loss.  But, sustaining the smaller portions may not be as feasible long term.  We may feel deprived and resentful that we are having to eat the smaller portions and even if the portions sustain us, we can become wrapped up in the feelings of deprivation that we actually idolize the food in our minds.

For example, if we limit ourselves to the ½ cup serving of ice cream as the nutrition label defines, it may look like a measly bit in the bowl.  It may then begin to trigger plans for a “cheat day” when you take your family to the ice cream parlor and you imagine the most decadent treat.  Whether you actually take your family isn’t the issue, the real problem lies in the feelings of discontentment with the smaller portion because these feelings will continue to invade our thoughts until we one day cave to a monstrous craving.  Thus, the diet cycle continues.

 

It is not my intention to discredit recommendations for smaller portions.  And in fact, there are dozens of easy ways to help you reduce portions by simply addressing your environment, planning ahead and intentionally using smaller dinnerware. Brian Wansink, author of Mindless Eating, provides a plethora of research on this topic and useful solutions to implement into your daily routines.

 

With over ⅔ of the American population either overweight or obese, it is evident that the recommendation to “eat less and move more” is not working.  It doesn’t motivate society and isn’t changing our culture. The reason is simple- it is not only difficult, it is almost impossible to follow.

 

Several reasons include:

Food Advertising- It is everywhere! … Billboards, social media, mobile devices, television, flashing signs as you are driving down the road.  If you think you are not phased by it, I argue that you can’t NOT be phased by it.  Have you ever stopped for “HOT DOUGHNUTS”?  I rest my case.

 

Highly Palatable Foods– Manufacturers don’t just want to make good tasting foods we will buy, they put their foods through strict testing in the labs to create recipes that beg us to eat more.  They are intrigued and motivated by the idea of making foods so tempting that you can’t stop at just 1 or 2 or 10.

 

Meal Planning Priorities– Life is busy.  If you have met anyone that is not, they are a rare find.  With so much fighting for our time, dedicating time for meal planning, shopping and preparing is not only a challenge, it can be overwhelming.

 

Efficiency– No longer do we have to get up and walk to a meeting, we log in and sit in our office.  No longer do we have to walk into a store and shop, we order online and pick up at the service desk.  We live in a time when we are encouraged and expected to reduce and limit our physical exertion so that we have the potential to accomplish more.  Why waste your time walking into a store when you can go through the drive thru?

 

For these reasons and more, we are being fed messages that are ridiculously difficult to overcome.

 

Thankfully ‘almost impossible’ does not equal ‘impossible.’  It never has and it never will.  From the hundreds of patients I have worked with over the years, it excites me every time when I consider how so many of them have overcome the odds, refused to be labeled by statistics and are working not only to change their lives but their family tree.  

 

One of the valuable strategies these patients have implemented is Volumetrics.  It is not a diet or specific meal plan, but an idea that if we change the types of foods we are eating to those that are higher in fiber and water content (like fruits and vegetables) and lower in fat, we can continue to eat similar sized portions while reducing total calories at the meal.

 

This healthy eating strategy, researched and developed by Barbara Rolls, PhD, truly focuses on eating whole, nourishing foods and less processed, energy dense (ie. high calorie) foods.  This is exactly the method I try to eat every single day.  It is a lifestyle of choosing foods that energize, reduce brain fog and mental fatigue, fill me up and make me feel good about my body.  Because it is not a diet plan, it doesn’t mean that there are never treats- higher calorie foods I really, really like. It is a guideline I use to make a choice about what I eat before I take the first bite.

 

Below I have listed some of my favorite ways that I put this concept into practice. It has saved me hundreds of calories and it can help you do the same!

 

  1. Spread toast with 1 tablespoon avocado in place of butter or margarine (save 75 calories).
  2. Mix your whole grain (brown rice, quinoa, farro, barley) with steamed or roasted vegetables to keep the portion large while reducing the calories (save 80-100 calories by eating 1/2 cup cooked grain instead of 1 cup)
  3. Use 2 corn tortillas on Tex Mex night instead of flour tortillas (save 200 calories)!  Even whole grain or whole wheat tortillas have an average of 150 calories each so be brand wise when you choose!
  4. Slice 2 medium fresh strawberries to flavor your toast in place of 1 tablespoon of strawberry jelly (save 40 calories) OR smash ¼ small banana (save 25 calories).
  5. Make mashed potatoes by replacing half of the potatoes with cauliflower (save 55 calories).  Hint: steam cauliflower pieces along with the potatoes, drain water and then mash.  If you want the mash silky smooth, use a food processor to puree.
  6. Avoid the 1 oz serving of high calorie croutons and instead crumble 2-3 crunchy whole grain crackers on top of your salad, like Triscuits brand (save 60-80 calories).
  7. Go pasta-less one night and replace with spaghetti squash or zucchini noodles (save 170 calories per 1 cup portion).
  8. Instead of eating chicken wings, replace with moist, skinless chicken thigh or skinless chicken breast (save 80-125 calories or 3.5oz portion).
  9. Choose a refreshing sparkling water in place of a soda (save 150 calories per 12oz).  It won’t dehydrate you either!
  10. Order your grande latte with skim milk instead of having them make it traditional with whole milk (save 90 calories).

 

Even if you only use 2-3 of these strategies, you can save yourself hundreds of calories each week AND feel good about doing it.  Consider how you can make a few swaps without having to take too much extra effort.

 

“The best diet is the one you don’t know you are on.”-  Brian Wansink.

 

TRUTH: Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.

1 Corinthians 6:19-20

 

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Faith
Courage to Celebrate

Independence Day was and is an extravagant celebration and monumental declaration of freedom.  The Continental Congress engaged in heated debates, petitioned the English Crown and eventually rallied together in a unanimous vote to declare independence.  The yearning desire for “life, liberty and the pursuit of happiness” was overwhelming and motivated action, actions that changed the destiny of the nation and the world.

 

But, the fight wasn’t over yet.  In fact, the war was only brewing and no one truly knew the sacrifices, battles and resistance to come as the Revolutionary War grew to a climax.

 

What I find so fascinating is that independence was declared before it was fully embraced. Founding Fathers projected freedom before it was had- before it was reality.  

 

As I have worked with hundreds of individuals in nutrition practice, I have found that many feel trapped, captive and dependent, unable to break free from chains and additive patterns that immobilize and terrorize.  The deception is that freedom will never truly come, that all the fighting will be in vain.  Discouraged and exhausted from past battles, it is difficult to keep hope alive.  These emotions torment our mind catapulting our thoughts back into negative cycles that only strengthen the bonds further.

 

But our Forefathers drew upon supernatural courage. Courage that walked away from all that they had ever known and sought to redefine the life they wanted to live and the life they dreamed to give to their children, grandchildren and descendants.  The gift they share far exceeds liberty- they demonstrated how to stand up and claim victory, even when it was not yet seen.   

 

Maybe you feel chained to unhealthy food patterns and you don’t know how to break away. Maybe you feel imprisoned by untrue words that have been spoken over you.  Maybe you feel paralyzed with fear and anxiety and unable to break loose.  Whatever holds you back from a vibrant and fulfilled life of happiness and joy only has as much power as you give it.

 

How can you reclaim your freedom?  It begins and ends with your response.  Our Founding Fathers laid a foundation…

 

1. Identify What is Holding You Captive- The Declaration of Independence lists at least 30 facts about England’s violation of the colonists’ rights and unfair treatment.  They clearly named the injustices, identifying reasons for independence from the English Crown.  Similarly, we need to identify the cause of captivity and identify our God given rights in order to then determine a plan to break free.

So often, we identify the symptoms without root cause. Symptoms can be similar among people but roots are personal.  For example, overeating is a widespread issue but root causes are different and individual to each person.

 

2. Declare the Truth- The colonists exposed the truth, and made it plain for all to see.  “The truth will set you free.” (John 8:32)  The darkness of tyranny could not hide in the light of the truth.  The same is true today, but, only once we know and meditate on truth can it begin to invade our hearts and minds. According to Proverbs 18:21, “Death and life are in the power of the tongue.” (Proverbs 18:21) You are empowered with the ability to speak life, but with this same tool, can actually produce death!!  Maybe you have brought death to a dream by speaking discouragement, hopelessness and failure.  Begin listening to the words of your mouth for “what is in the heart, the mouth will speak.” (Luke 6:45)  Speak life.

 

3. Celebrate Your Victory- July 4th was hailed a day of “pomp and parade” directly after writing the Declaration, NOT after the Revolutionary war was won. Triumph was not in the final battle but in the decision to wholeheartedly embrace freedom.  Often, it is easy to feel discouraged along the journey, when we are still facing battles, but if you have set your mind on freedom, YOU will prevail.  You can’t not prevail.  Victory is not IF.  It is not IF I can get my blood glucose controlled.  Victory is not IF I can improve my energy.  Victory is not IF I can resist the ice cream.  Celebrate that you can and will.

 

So, what does abundant life look like?  How do you know if you are living a life in pursuit of true happiness?  Where does liberty equal freedom from captivity?

 

Only you can truly answer these questions, but armed with TRUTH, you will always prevail. Join me in celebrating victory today.

 

Thank you to all our our service men and women, past and present, who honor God and country by demonstrating courage and sacrifice.  We celebrate you today.

 

TRUTH: The thief does not come except to steal, and to kill, and to destroy. I have come that they may have life, and that they may have it more abundantly.

John 10:10 (NKJV)

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Fitness Health
The Heart of the Matter

As women, we put our heart into practically everything that we do. Always giving, serving, loving, comforting, working, cleaning… But how much time are we spending to keep our heart healthy, pumping and thriving? Sometimes, we are so focused on nurturing those around us that we neglect to nurture the very thing that keeps us beating.  

 

The American College of Sports Medicine presents research that 56% of Americans do not meet the 2008 federal physical activity guidelines (150 minutes moderate activity per week OR 30 minutes, 5x/week). This fast growing health issue is contributing to the increased prevalence of chronic health problems like cognitive decline, some cancers, cardiovascular disease and obesity, BUT it is also one of the easiest to solve.  It does not require prescriptions, health programs or even research.  Simply a pair of tennis shoes.

 

Sadly, these statistics demonstrate that physical activity may not be at the top of our priority list.  But, I think the reality is that there often are too many things at the top of our priority list and something has to get bumped.

After becoming a mom, I quickly identified with the struggle of learning how to make time for exercise.  I felt this immediate pressure to become Wonder Woman- the woman who was pursuing a fulfilling career, nursing and pumping every 3 hours, never late to pick up her child at daycare, back in pre-pregnancy clothes by the end of maternity leave, enjoying a few minutes to herself every day “because it is healthy,” and always having enough energy for her husband .

 

Alone in this thought? I think not.  I would like to say I learned this elegant dance, swaying from one role to the other with ease and grace.  “Would” being the key word.

 

Whether you have kids or not, the juggling act is always in play. There will always be too many things vying for our time, attention and energy. But, YOU will always have a choice.  By failing to invest in ourselves, we are showing our family and others that we do not have self-perceived value. On the contrary!  We are women of indispensable worth, beauty and talent.

 

The question remains, “How do we fit in fitness without sacrificing family time, commitments, sleep or work quality?”  I believe that sometimes you will have to say “no.”  Not because you want to, but because you need to- for you.  And that’s okay.  But I have also learned to re-invent my exercise routine when my I am struggling to keep up.

 

Before baby, I exercised consistently after work.  I always felt great going home after a productive day at the office and a sweaty workout. But now I have had to find a new normal. What was once a perfect plan is no longer and interferes with precious family time in the evening when my husband is home. Sometimes we will take a family walk or jog, but in general, I have had to re-vamp my personal exercise routine.

 

Changing it up allows my exercise to work for me, not against me.  I have also become quite creative looking for ways to exercise and move more throughout the day.  If you are struggling to carve out specific time for physical activity each day I encourage you not to give up!  There is an abundance of ways to increase your activity, regardless of your fitness level.

 

Here are a few ideas to get you started:

  • Walking Meetings- Plan work, volunteer, or church meetings to include a walk.  It is a great opportunity to brainstorm and practice active listening while improving cardiovascular health.
  • Turn on the Music- Whether you are cleaning, cooking, or playing with your little ones, music with a catchy beat will get you movin’ and groovin’!
  • Family Fun Outdoors- Plan a family kickball or softball game after Sunday dinner.  Take a bike ride with your spouse to have a few minutes of alone time.  Each week, take turns visiting different parks in your city.
  • Walk-Chat- Plan to catch up with a friend or family member while going on a walk (phone or in person).
  • Join a Dance Class- Ever tried line dancing?  Do you have a secret desire to learn the tango with your spouse? Interested in clogging?  Classes are a great way to meet people, receive instruction and build camaraderie. Class members also notice when you are not there for some built in accountability.

 

Don’t stop with just these ideas!  You are the only one who can best design an activity plan that is fun, fulfilling and addicting. So grab your shoes and get moving!

 

TRUTH: Therefore we also, since we are surrounded by so great a cloud of witnesses, let us lay aside every weight, and the sin which so easily ensnares us, and let us run with endurance the race that is set before us, looking unto Jesus, the author and finisher of our faith.

Hebrew 12:1-2

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Life
Beautiful You

If any of you have been on a weight loss journey in the past or present, you can probably relate to a time when you discovered the perfect “goal weight” outfit… the one you were going to wear when you reached your long awaited achievement.  You may have hung this outfit within view to motivate you through the tough times and inspire you when you felt like your efforts were not yielding results.

 

Maybe you discovered this special outfit on the sale rack when you were out shopping with a friend, or maybe you spent more than usual to buy it just knowing that “one day” you would feel like a million bucks! You could envision exactly how you would wear your hair and the perfect makeup colors to accentuate your features. Essentially, you had an image of the perfect looking beautiful you.

We build up this moment in our head that eventually, after all of our hard work, sacrifice, sweat (at the gym!), and discipline, that then, and ONLY then, are we worthy of such beauty.  That only then, will the world, our friends, our spouse, label us beautiful and mean it.  That only then do we possess true value. We have come to believe that our beauty is wrapped up in our weight and appearance, but not just that, even deeper. That our beauty and value result from a victorious fight and coming out on top.  In other words, we become more beautiful when we have fought the demons and won.

 

If you have been struggling with weight loss for years, we can convince ourselves that since we have yet to reach “the goal” and can’t boast of a victory, that beauty cannot be fully claimed yet. This can also lead to a cycle of negative self talk, shrugging off healthy practices, and downplaying progress- progress that may have required a lot of perseverance.

 

What I would like to propose is that your beauty is not found in the goal attained, but in the fight, the dance, the trek. That maybe, just maybe, your courage to get up, frustrated, hot, exhausted and even a little bit angry, just to try again is beautiful.

 

Growing up I remember hearing and learning all about inner beauty and how “it is what is on the inside that counts.” Honestly, that phrase makes me cringe.  No woman I know wants to be told that they are ‘beautiful just because of who they are.’

 

We want to feel beautiful, embrace beauty, experience it with all our senses.  We want to see our reflection in the mirror and be delighted with what we see.  We want a spouse or friend or family member to tell us that we are worth looking at and admiring. But, when I start to think about whom I admire and consider to be a beautiful person, it is not the physical appearance that draws me in.  It’s not her elegance or physical allure that makes me take a second glance or day dream. Instead, it’s her joy, laughter, confidence, strength, courageous nature, warmth, sincerity and authenticity- that’s beauty!  

 

Essentially, those that are living life well and loving it- they exude true beauty.  So, am I really seeking a specific weight, physique or fitness level in order to feel the fulfillment of beauty? Or, is what I really seek the courage to fight again, laughter when I feel awkward, and confidence when my knees are knocking?  Maybe beauty is in a gleam of excitement taking the risk, authentic connection in my relationships and vulnerability that allows me to love big?

 

From this point of view, beauty far exceeds physicality. Maybe the physical is a means of expressing beauty, but not the underlying source.

 

As you continue on your health journey, it doesn’t matter where you are on trek, you can be beautiful.  Your beauty is not wrapped up in a number or size.  Your beauty does not come from achieving a “healthy” BMI or reducing your body fat. Your health may result from your food, exercise and lifestyle decisions but your beauty beams out of how you live.

 

Be beautiful today!

 

TRUTH: “Many women have done wonderful things, but you’ve outclassed them all!”  Charm can mislead and beauty soon fades.  The woman to be admired and praised is the woman who lives in the Fear-of-God.  Give her everything she deserves!  Festoon her life with praises!

Proverbs 31:29-31 (Message)

 

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Recipes
Overnight Oats Recipe Blueprint

Breakfast can be one of the most overlooked, unplanned meals of the day.  Many of us are rushing out the door with kids and bags in tow and have little time for a leisure breakfast made on the stovetop.  Quick and simple is not only appreciated, it is absolutely necessary!  But for most of us, starting our day off with a satisfying breakfast that we feel good about eating helps us continue to make healthy decisions throughout the day and energizes us to the next meal, hours away.

But not just any breakfast is the breakfast of champions!  If we want to be energetic, productive, ingenuitive and quick thinking, it is crucial to eat a balanced meal of lean protein, complex carbs and healthy fat, just like lunch and dinner.  Not all quick and convenient breakfast options meet these criteria and some of them may even set you up for a day of cravings and lethargy.

To resolve this breakfast dilemma, we have to think about how to create a balanced meal that satisfies, does not weigh us down and takes only minutes to make.  Overnight oats is just that type of solution!

Overnight oats has been a trend for several years and if you have not tried them yet, you don’t know what you are missing! They can be made several ways and the reason I love them so is because you can customize them to your own personal preferences and find your favorite flavor combo.  You can bump up the protein by adding protein powder into the mix or leave this out altogether.  You can use regular dairy or go dairy free.  This is also a perfect option for those following a gluten free diet.  All you need is a blueprint to follow and the combinations are exponential!

Basic Overnight Oats Blueprint

⅓ cup rolled/old fashioned oats (use gluten free if desired)

⅓ cup milk (cow’s, almond, coconut, etc)

⅓ cup plain yogurt (greek yogurt provides the most protein but you can use regular, soy, or coconut yogurt)

OPTIONAL ADD-INS

¼-½ tsp cinnamon or pumpkin pie spice

1 tsp chia seeds

1 tsp ground flax seeds

½ banana

¼-½ cup chopped fruit (berries, mango, peaches, etc)

1-2 tsp cocoa powder

¼ cup pumpkin

¼ cup shredded carrot or zucchini

½ serving protein powder, optional (unflavored or flavored, depending on your preferences)

¼ tsp vanilla extract (or other flavor)

1 tablespoon raisins or chopped dried fruit

1T chopped nuts (they retain crunch when added right before serving)

DIRECTIONS

  1. Combine the ingredients for the basic overnight oats in a small bowl or mason jar.
  2. Stir in any of the optional add-ins you desire to create your flavor profile.  Get creative!
  3. Place in refrigerator overnight (or for 4+ hours to allow the flavors to meld and oats to soften)
  4. In the morning, stir and it is ready to go!  You can top with a splash of milk, if desired.

QUICK TIPS

  1. Once you have found some flavor combinations you like, make a double or triple batch and leave in the refrigerator for meals throughout the week.
  2. The “add-ins” vary in calories, protein, fat and carbs so choose which ones you want to add to create a satisfying meal that fits with your personal health and dietary goals.
  3. Sweeteners can be added before refrigerating (honey, agave, maple syrup) and will add about 20 calories per teaspoon.  Stevia is a non-caloric alternative.  Banana can be chopped finely or mashed to add sweetness as well (about 60 calories for ½ large banana).

A few of my favorite overnight oats recipes…

Walnut Raisin Overnight Oats

⅓ cup rolled/old fashioned oats

⅓ cup 1% milk

⅓ cup plain, non-fat greek yogurt

1T raisins

1/4 tsp cinnamon

1T chopped walnuts (added directly before eating)

Protein Punch Overnight Oats

⅓ cup rolled/old fashioned oats

⅓ cup 1% milk

⅓ cup plain, non-fat greek yogurt

1 tsp chia seeds

½ serving protein powder (any flavor)

¼ tsp cinnamon (optional)

Banana Crunch Overnight Oats

⅓ cup rolled/old fashioned oats

⅓ cup 1% milk

⅓ cup plain, non-fat greek yogurt

½ finely chopped banana

¼  tsp cinnamon

¼ cup whole grain bran flakes cereal (like Nature’s Path Heritage Flakes), added before serving

TRUTH: Wise men and women are always learning, always listening for fresh insights.  Proverbs 18:15 (Message)

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Life
Becoming Alive

 

“Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.” — Howard Thurman

 

What makes you come alive?  For me, providing individuals with encouraging support, practical resources and effective coaching along their health journey is what brings me incredible excitement and fulfillment!  For years this was not just my job, but my life.  I was able to be a part of people’s lives, a little piece of their story, and I am so honored.

After having a little girl in May 2015 and then moving for my husband’s job 6 months later, I decided to stay at home full time and embrace all the joys and complexities of mommy-hood.  But I found myself searching for significance and fulfillment, wondering why the snuggles, messy mealtimes, giggles, laundry, and long nature walks weren’t meeting this need.  If mothers are “naturally nurturing” and loving, then why did I feel dissatisfied?  I sought to feel purposeful and productive.  I desired to invest in other people’s lives. I hoped that I still had something of value that I could share that would mean something to another person, but with who?

 

As I began thinking, praying and talking with my husband about these competing desires to feel satisfied with my days at home with my daughter and grateful for this opportunity that many moms claim they would adore, the true reality was that ultimately, I missed my work schedule, interaction with co-workers, sharpening my skills, problem solving, leading support groups, facilitating group talks and celebrating my patients’ victories.  Mostly, I missed loving people through my work.

 

Have you ever felt like all that you had was good, really good, but you felt like you just wanted more?  Maybe like me, you didn’t know if these persistent desires and thoughts were selfish or a sign that you needed to take action.

 

While I have considered going back to a traditional dietitian job many times in the last 6 months, every time I began applying for a position, I reconsidered and would then delete my application.  I began to ask myself why?  Was it that I had become lazy?  Did I doubt my ability to integrate back into a corporate medical environment?  Did I fear the strict time schedule and routines now that I had a child?  My questions led me to ask myself some scary questions about my courage, identity and values.  But, they also led me on a journey to discover what it is that really makes me come alive… It is YOU.

 

Helping people discover a path to improve their health and weight that works for them and their lives is truly fulfilling and the reason that I went to work every day for years.  I would pray that every time I encountered a patient or client that I could say just 1 thing that had the potential to change their perspective and ultimately, their lives.  I would hope that a smile, affirmation and even my demeanor towards them would scream love, acceptance, and that they are truly valuable.

 

For many years, my jobwas the vehicle I used to pursue my passion of nutrition education and counseling.  It allowed me to “come alive” but it wasn’t the true source of my joy.  Human nature has a way of taking a vocation and turning it into an identity and source of fulfillment.  It is a slow and steady invasion, where we begin to seek (and find) meaning and value in the wrong places.  I am guilty.  It is my dissatisfaction in the last several months that have caused me to re-evaluate what I love to do and why.  I heard Lisa Jo Baker, author and speaker, say in a talk to women posted on Qideas.org that “God gives women dreams that don’t end in the labor and delivery ward.”  Well said.

 

When environments and life seasons change, living “alive” may look differently.  It is not bad or wrong.  What we have to offer does not diminish and is not insignificant.  It is just different.  At the present time I still feel drawn to stay at home with my little girl.  Oh the joy she brings to my life every single day!  I laugh so much more than I ever have and have learned to value the special, unexpected moments that can’t be planned or created.  In fact, she has actually caused me to think about what it means to be alive, as I marvel at her fearlessness, laugh at spontaneous moments and love affectionately.

 

However, just like you, I have a desire to make a difference and to add value to the lives of others, beyond my family.  I want to feel alive wholly and completely!  I want joy to bubble up from deep within instead of choosing to be joyful today.  I want to embrace my calling and enjoy it!  This blog is my opportunity to give, love, and inspire where I am right now.  I may have to redefine living alive many times over my lifetime, depending on my season in life and circumstances. But this I know, there is no place else I would rather be.  Join me.

 

TRUTH: You did not choose me, but I chose you and appointed you so that you might go and bear fruit—fruit that will last—and so that whatever you ask in my name the Father will give you. This is my command: Love each other.

John 15:16-17 (NIV)

 

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