I received the Verse Mapping Bible in exchange for a Front Gate Media review. However, these items were gifted to me. My thoughts are my own. My Full Disclosure Policy
How I began Inductive Bible Study?
I remember when I first began inductive Bible Studying. I wanted to have a deeper understanding of God’s word. So, I would do online studies in-person group studies, but they were never enough. Often they were studies on books that people had read but never exclusively God’s word.
In a Bible Study, I heard about how women had inductively studied books in the Bible. So, I began to research the best way to study inductively. I found many methods, SOAP and Bible Highlighting appealed to me. I became a facilitator for Love God Greatly, which encouraged us to digest scripture slowly. To be intentional, ask questions, do research, read more and find references. It was a fantastic way to learn how to grasp a deeper understanding of God’s word. I loved the community and conversation, and it helped me grow on my faith journey.
Over the years, SOAP and Bible Highlighting led me to seek even more research and knowledge in the Word. My research and study birthed my 7-week transformation program Bible and Bootcamps. Through my study, God gave me the wisdom and words to create the devotional for Bible and Bootcamps that has helped many women reclaim their relationship with God and their bodies. Over the years, I have been seeking more.
What is Verse mapping?
Verse mapping isn’t something new from my research. Many people have been studying scripture and references for years. But the Verse mapping “learn to study systems” developed by Kristy Cambron as a Bible and Study guide are new.
According to Verse mapping, Bible verse mapping is a method of studying the historical context, transliteration, translation, and theological framework of a verse (or section of verses) in the Bible.
Basically, it’s getting deeper, thorough research of Bible verses. It’s more than memorizing scripture. It’s the Who? What? When? How? Why? in very detailed context. I was so grateful to receive the Verse Mapping Bible. It has prompted to help guide you through the verse mapping process and give you examples within scripture. The beginning also walks you through step by step on how to verse map. The print is easy to read, and I had the New International Version Bible, a great Bible to study and understand God’s Word.
My Experience Verse Mapping
I have never verse mapped, and my six-year-old daughter is reading more, and her heart for the Lord is amazing. Together we have been verse mapping with the guidelines and guidance of Kristy Cambron, and it’s been an amazing experience. Getting more in-depth with a six-year-old is a fantastic way to learn the Bible.
Children’s thought processes and innocents are so admirable, and working my way through scripture with her has been great because she thinks of questions that never occurred to me, which helps further our study.
The Verse Mapping Bible
Verse Mapping Bible is great to give you study prompts and help you map out a simple process to get more in-depth with God’s word.
After prayer, each scripture is broken down into the Verse, Design, Develop phrases, Actions, and outcome. It takes us two to three days to get through scripture, but the understanding and application of God’s word are different. It’s more meaningful and rich. I love the experiences that the Verse Mapping Bible and tools has given me.
How to Verse Map
If you are looking for a simple process to gather a greater understanding of God’s word through Scripture, I would highly recommend the Verse Mapping Bible. If you’re looking for a basic understanding of “How to Verse map?” Check out my blog post: “How to Verse Map?”
Did you know that majority of our population feels tired all the time? Fatigue can be a common symptom in many disorders and diseases, but more often than not, it’s because of some bad lifestyle habits. There’s good news and bad news. Good news? It can be easily corrected. Bad news? You’re going to have to change. If you want your energy back, I have seven suggestions to help.
Get up! Most of our jobs require us to sit for hours, which makes us tired, and most people claim to be too tired to be active and exercise. So, what’s the solution? Get up ANYWAYS! I promise you it will boost your energy, and the more you do it, the more you have.You can make small changes in your sedentary lifestyle to begin steps towards more energy. Aren’t you tired of being tired? Start standing instead of sitting; stairs instead of elevators (come on, you’ve heard it before). The reason is it works! Do better for yourself and get up and start moving.
2. Stop eating too many refined carbs! I know you heard it before, no carbs, and that is not what I am saying. I am saying no REFINED carbs meaning- stuff that comes in a box or bag that can sit on your shelf for months at a time. You know shelf-stable goods. Well, those items that can last a long time on your shelf are zapping your energy and robbing you sending spikes in your blood sugar but then leaving you tired and groggy. Carbs are a great source of quick energy, but better ways to get them. Research findings suggest that minimizing sugar and processed carbs at meals and snacks will give you greater energy levels. Check out my Blog Post why we should cut the C.R.A.P
3. Eat what you need! I am so glad I got out of the train of thought to eat less to lose weight. Calories are what we use to measure how much energy food provides. It is what your body needs to operate when you eat fewer calories than your body needs to work; your body, aka metabolism, slows down to preserve energy for really need it, and that slowdown process is making you tired. There is no set calorie intake because everyone is different, but you should be getting more than 1200 calories a day to ensure your body isn’t slowing down. So, eat up (not too much) but what you need to fuel your day, and you will have the energy to perk up.
4. Eat more protein!Along with the high refined carb diet, we tend not to get enough protein. There have been a lot of protein products on the market, but if you look carefully, the fillers that are put in them make them high in carbs. Not getting enough protein can cause a lack of energy. Studies have shown that eating protein increases your metabolic rate more than carbohydrates and fats. Also, several studies show that people with diets with adequate or higher protein-rich foods have more self-reported energy than others whose diets had less. I would suggest eating quality protein at every meal to help you boost your energy. Check out my blog post on why women need more protein
5. Drink more water! It always comes back to this, but proper hydration will give you the energy you need. When your body is tired, it is trying to restore itself making sure that you are adequately hydrated will prevent your body from going into restoration mode.
6. Sleep better! You think we’d sleep better for such a tired nation, but most of us are not getting enough of the quality sleep we need to function at our best, including me. It also makes sense why you don’t have the energy you need to go about your daily life and rely on other energy sources. I have stressed the importance of rest many times before and how it is crucial to helping you operate best. My suggestions for those who do have trouble sleeping? Do something physical during the day for at least 30 minutes a day; it can even resemble exercise. Working out can help you rest easy at night, getting those zzz’s that your body needs!
Take shorter naps! So, you did not sleep last night. You get home from work, and you are beyond tired. Naps, are good right? A quick 3-hour nap will be best? Nope! Another reason your sleep is off is from sleeping at the wrong times. Quick 20-30 minutes are reenergizing any longer than that needs to wait for the evening. Sleeping for long stretches during the day is throwing your internal clock off. Try to wait till evening even if you need to go to bed a little earlier than usual try to keep long sleep durations to night time.
7. Stop stressing! Stop stressing and give it to God! High levels of stress can zap your energy and rob you of a joyful life. Aren’t you tired of being tired? Stress management is an excellent way to give you the power you need. We often deal with stress by shutting down, leaving us tired, cranky, and worn. There is a proven release of stress and freedom in prayer, worship, and devotion through other ways than sitting in a church service.
I am sure most of these tips you have heard before but don’t know how to apply them to your life, or there are so many things you need to use you don’t know where to begin. I may have something that can help? I have my new Bibles and Bootcamps starting in a few weeks.
I created this program to be the essential training you need in your faith and fitness journey. Walking step-by-step with you gives you action items to help you adopt a healthier lifestyle that allows you to increase your energy, help you lose weight, all while growing and strengthening your faith. I would love to help you live the life you deserve and hope you will join us!
I went plant-based for 90 days, and this is what happened.
I am a #NOWWellness Influencer. In this post, I have included an affiliate link in this post that I receive a commission from purchases, and I am compensated for my post. All my opinions are my own.My full disclosure policy
I never thought I would go plant-based
I need to learn to “Never say Never.” Six months ago, if you told me that I would go plant-based would laugh. Up until four months ago, I was an avid meat eater.
But in hindsight, I’m not sure why I was so adamant that a plant-based diet wasn’t for me. Over the years, I have explored different eating habits from Whole 30, which taught me that a gluten-free diet was better for my digestion. I have been dairy-free for years and still suffering from digestive issues. I’ve tried Keto. Check out my Keto experience, and that had remarkable effects on my body composition and energy during the beginning. In the fall, I started considering a plant-based diet and trying a few dishes here and there that were surprisingly tasty.
Plant-based Influence
I began following plant-based content creators on social media. Out of curiosity, I started asking my plant-based friends questions about transitioning to a plant-based lifestyle. Then a few months ago, I woke up and decided that for August, I wasn’t going to eat beef. I read about how harmful beef is to our system and planet and was slowly convincing myself that I need to lay off the beef. At the time, most of my protein came from beef and fish.
After prepping on and off for the last two years, I have grown disgusted with chicken and turkey left me with beef and fish as protein options. Two days into my beef “fast,” I caved and had steak. I thought, “I could never be meatless or plant-based.”
Changing my diet to plant-based
Fast forward to about three months ago. I’ve been trying to give myself downtime, which is hard when you are an entrepreneur. You can find yourself working endless hours. I decided I would end my day watching documentaries. I saw “What the Health” years ago, and the only food habit I changed was buying organically sourced food.
The Game Changer movie changed my game.
In October of 2020, I watched a movie called “The Game Changer” on NetFlix, and it made me curious. Can an athlete maintain their strength without meat or animal-based products? Patrik Baboumian
The strongest plant-based in the World response to, “How do you get as strong as an Ox?” “I eat like one,” it was like a light bulb went off in my head. The strongest animals on the planet are herbivores.
Plant-based athletes are Strong.
The movie was incredibly insightful because my ultimate goal is to be the strongest seventy year old in the world. Like another inspiration of mine, Ernestine Shepard
The next day I contacted a good friend of mine to pick her brain about going Vegan. I watched her family go plant-based two years ago and wanted some necessary information. I’ve worked with plant-based clients before, so I was familiar with the lifestyle. I also was raised Seventh-Day Adventist, and many of SDA’s are vegetarian or vegan. I even went to a Seventh Day Adventist College, and our cafeteria was Vegetarian. The lifestyle wasn’t unfamiliar, but the desire to eat only plants was.
Went from Meat-Eater to Plant-Based Eater
Over the years, through all my experiences, I have always been adamant. I WILL NEVER go VEGAN. There’s so much more to going plant-based than eliminating animal-based products from your diet. I felt like it’s an exclusive club where the people think they’re superior to meat-eaters. It requires label reading and restriction. But more education from friends helped me to change my mind. My friend Larisha was a great resource and guide to transitioning to plant-based. She has never been judgemental and gave me a safe space to ask questions and learn. Her family has a blog that makes plant-based cooking seem more attainable and delicious.
With Larisha ’s help and sharing some fundamental meals. I decided to give it a try for one day. I went cold “turkey” (actually, I guess that’s not the best phrase), but I eliminated all animal-based foods from my diet, and I was shocked at the results.
No bloat!
No naps!
I finally felt satiated! I wasn’t grazing like a cow all day.
My experiment continued for another few days, within several days of only eating plants. Now that I have been plant-based only for 90 days, I have found many other benefits, but I will stick to seven.
Seven things that happened to me when I went plant-based were:
1. Clear, glowing Skin
My skin has been improving since going Vegan. Over the summer, I was getting lots of breakouts. Before going plant-based, I equated them to wearing a mask, but since going plant-based. I have had one breakout, which is not normal for me. I also have hyperpigmentation that is going away. You feel more confident when your skin is clear. I’ve been using NOW® Solutions Clarify and Illuminate Cleansing Gel and Moisturizer [Use FAITHFUELED for 20% off your order] that is cruelty-free, gluten-free, and helped improve the appearance of my blemishes
2. No bloat and flatter stomach
The first thing I noticed is I wasn’t bloated at the end of the day. I’m usually bloated at the end of the day, even with the cleanest diet. Since going plant-based, I rarely bloat, even with eating legumes, which I have stayed away from for so long. I haven’t seen any bloat, and legumes are great for your heart. (Monique Tello, 2018) If I eat all whole foods, I feel great, and I don’t bloat. My stomach has also gotten flatter, which is every woman’s dream and struggle.
3. Brain clarity
You don’t realize you have been living in a fog until it’s lifted. The last three months, I can’t explain it, but my mind feels clearer.
4. Felt full longer
On average, I used to eat six meals a day because I was always hungry. Before going plant-based, I was regularly eating small meals. I also ate two steaks a day and 3-6 ounces of salmon or shrimp. During the day, I was always famished. Now I eat 3-4 meals a day, and I don’t crave salty or sweet foods. It’s a noticeable difference because I was walking around the hangry most of the time. My mood has improved in general. I’m not sure if it’s because of my diet or not walking around hungry.
5. Better digestion
Through the years, I have explored many options to alleviate my digestion pains. Without details, “my stomach no longer hates me.” I have eliminated gluten and dairy from my food because I am intolerant to dairy and have a wheat allergy. Still, I was often bloated, gassy, or nauseous. I stayed away from beans for the last six years because I thought that legumes would bloat me, and I was already bloated enough.
Other foods I have eliminated from my diet were soy because of mixed research. It depends on who wrote what if soy is good or bad for you. I’ve gone down very long rabbit holes through Healthline or NIH, but overall, I’ve gotten organic soy is best, and the amount varies from study to study. Since going plant-based, I have added soy or tofu to my diet without any ramifications.
6. Energy
Before going plant-based required a daily thirty-minute nap. Since eating plant-based, I don’t need a nap, but I still enjoy them if I have the chance. The difference is before; it was a necessity to get through the day. Now it’s a privilege to get some rest.
7. Strength
Through this ninety-day journey, I have maintained my strength, which was a big concern. I haven’t gotten any stronger, but I have not challenged myself.
Eating plant-based when your family is not.
Throughout this ninety-day journey, it’s been pretty simple to transition to Vegan. My family isn’t plant-based, so it inspires my meal plan. Whatever they eat, I make a two serving plant-based version for myself. It’s helped me get creative in the kitchen and doesn’t feel overwhelming to make two meals. I’m used to eating differently from my family from prepping for competitions.
My first-week eating plant-based
My first week, I was making too much food for myself. I quickly learned two servings is enough. I still try to stay away from processed foods and mock meat. On occasion, I’ll have a plant-based burger or grounds, but mostly I try to stick to whole foods. I am also eating more intuitively, which has been great for listening to my body and feeling my needs.
This journey has opened my eyes to the world of plant-based eating. I feel that I have found food freedom, and I am not thinking about my next meal as often. This experiment is turning into a lifestyle, and I am excited to see where it takes me.
My 90-day journey eating plant-based
Throughout this ninety-day journey, it’s been pretty simple to transition to Vegan. My family isn’t plant-based, so their meals inspire my meal plan. Whatever they eat, I make a two serving plant-based version for myself. It’s helped me get creative in the kitchen and doesn’t feel overwhelming to make two meals. I’m used to eating differently from my family from prepping for competitions.
There are a few questions that I often get since going Vegan.
What forms of protein do you eat on a plant-based diet?
When I first went plant-based ate a lot of mushrooms. It was part of every meal. I tried several brands of mock meats. Some left me gassy and bloated, so I only eat plant-based protein like Beyond Meat once in a while. I am going to stick to plants for my protein sources and not plant-based meat alternatives. It’s also hard to find gluten-free mock meat. I eat beans, peas, tofu, and nuts for my protein sources.
My first tofu meal
My first tofu meal was Crispy Tofu in Garlic Sauce. I make this at least once a week. It’s so easy. I love NOW® Sports Pea Protein and have been using it for years. An easy way to get plant-based protein is a protein shake. I have pea protein shakes daily. Check out my post: What is pea protein powder?Get a 20% discount with code FAITHFUELED.
Do you eat more on a plant-based diet?
No, I don’t feel like I eat more. I do eat more intuitively, meaning I listen to my body and gauge my needs. I typically eat 3-4 meals a day. Before going plant-based, I ate six meals a day and was always hungry.
How do you feel about a plant-based diet?
Before I went plant-based, I had low energy, foggy brain, and moody. I feel that my mood has changed, and my anxiety has reduced.
What did you eat when you went plant-based for 90 days?
For the first month, I had Pecan Tacos, Enchiladas, lots of Chickpea pasta, vegetable of course, and nutritional yeast with lemon has been a staple. In my second month, I added beans, lentils, and tofu. Tofu and beans initially were intimidating. After trying some tasty recipes, they are a regular part of my meals. Mostly, I throw together what we have in the fridge. I have a few criteria for a meal.
Do you eat differently on a plant-based diet?
Not really; I still consume Protein, Carbs (non-starchy and starchy; it depends on the time of day), Fat, and Fiber. I try to have this at every meal. I don’t measure, but I base my portions on each macronutrient’s proper serving size. I’ve never been a calorie counter or macro calculator. So, I can’t give you specifics, but exploring new recipes has been fun. When I begin to prep again <LINK>, I may plan to compete as a plant-based this year, just not sure about the timing.
I believe I have sustained plant-based eating so long because I replaced a habit with a new one that I enjoy more. That is how you make a change. You can never remove bad habits, but you can replace them. Enjoying the process and looking at it to explore versus a way to restrict is another excellent way to make a change like this Budha Bowl with so many new vegetables and fruits. Trying different things has been the best part of this experiment.
What are you going to do now?
It’s challenging being Vegan, especially if you have a wheat allergy. You are getting what I call “mock meat,” which is rich in protein but has ALOT of ingredients and usually wheat, wheat protein, and gluten starch. So being creative in protein sources can be challenging. I have relied on some plant-based friends for inspiration and education. Going plant-based is a new journey that I am excited to embark on this year. I co-host Fit Black Queens Podcast on my podcast; we share the New Adventures we’re taking in 2021. Check us out and see what else I am doing this new year.
This experiment turned lifestyle has taught me to stay open to new things and try more things. I’m not sure if this will be a forever switch or temporary, but now. I feel good, eat right and love being on a plant-based diet. I shared my perspective with my friend JQue for her January Veganuary Challenge. Check it out
I’d love to hear if you have ever tried something you thought you never try before?
Monique Tello, M. (2018, October 25). I love those legumes! Retrieved February 02, 2021, from https://www.health.harvard.edu/blog/love-those-legumes-2018102515169#:~:text=Legumes%20for%20heart%20health,%2C%20heart%20disease%2C%20or%20strokes.
Small habit changes can help you boost your immune system. Today I am sharing easy ways to boost your family’s immune system and protect your health.
I am a #NOWWellness Influencer. I have included an affiliate link in this post that I receive a commission from purchases, and I am compensated for my post. All my opinions are my own.My full disclosure policy
Easy ways for you to boost your family’s immune system and protect their health.
There are simple ways that you can boost you and your family’s immune system and protect yourself. Boosting your immunity is something that everyone is considering at the moment. Never in a million years did I think that would be something that I would have to make a conscious effort, but here we are in the middle of a pandemic and a strong immune system and staying safe at home is probably our best defenses.
What does the immune system do?
Our immune system is our protection against diseases. A healthy immune system gives us the ability to rid our bodies of bacteria, viruses, and toxins that may cause illness. Your immune system also helps to suppress responses to external triggers like food or the organism itself.
The immune systems detect potential diseases and send a signal for the body to attack the foreign invaders. Our body then creates antibodies specifically to attack the disease in the future, which is the act of building our immune system. You can build your immune system, but it takes time. That is why vaccines are encouraged for some diseases because they confer immunity.
The Importance of a Strong Immune System
A healthy immune system can help you withstand diseases. Those with compromised immune systems are often getting sick with diseases, which is not the best quality of life. Unless you have a compromised immune system and even if you do, it is essential to seek ways to build your immune system.
Ways you can build your family’s immunity.
Or there are other ways you can build your immune system. By nourishing your body and adding supplements to help give you increase your immune system. Age is also a factor in immunity. The lack of exposure to pathogens in young children causes them to get sick more often than adults. It’s important to provide some added support throughimmune-boosting supplements.
How can food boost my immunity?
Food is the way that we fuel our bodies and certain food components enhance our natural defenses. There are foods that you can eat to nourish your body and build your immune system. A nourishing diet, daily movement, environmental changes, rest, and supplements are easy changes that you can make to help support your immune system.
Foods that are great to support your immunity
As multiple studies have revealed, eating foods that are rich in micronutrients or vitamins and minerals can help boost the immune system—specifically, fruits and vegetables. Eating fruits and vegetables that are high in nutrients, like beta-carotene, vitamin C, and vitamin E—may help to enhance immune function. You can find many antioxidants in fruits and vegetables that help to reduce the imbalance between free radical production and antioxidants in your body, which is calledoxidative stress.
What foods boost immunity?
Let’s break it down to food nutrients versus food types. You are looking for foods that are rich in beta-Carotene.Beta-Carotene is a super antioxidant nutrient that helps our immune function.
Food Rich in Beta-Carotene
To get more beta-carotene in your diet, add foods like:
carrots
sweet potatoes
kale
spinach
romaine
lettuce
squash
cantaloupe
red and yellow peppers
apricots
peas
broccoli
Herbs and Spices with Beta-Carotene
You can also add herbs and spices like:
paprika
cayenne
chili
parsley
cilantro
marjoram
sage
coriander
These are great additions to your meals for extra beta-carotene.
Foods with Vitamin C and E help to Boost Immunity
Vitamin C and E are antioxidants that also assist the body’s natural immune response.
Foods that are rich in Vitamin C
We often hear aboutVitamin C because it’s one of those super antioxidants that help with several body functions. Vitamin C helps you absorb and process iron, it’s also vital for teeth and gum health, promotes healthy immune function, and promotes normal healing. Vitamin E is an antioxidant that helps healthy cellular structures. It supports normal muscle repair processes and helps maintain immune system balance. Vitamin E also contributes to the formation of red blood cells. It’s part of the process of cell interaction and is an essential vitamin for vital functions in the body.
You can add both vitamins C and E through the foods that you eat. Foods that are rich in vitamin C are:
papaya
citrus fruits
strawberries
bell peppers
broccoli
Brussels sprouts
dark leafy greens, such as kale, mustard greens, and chard
Foods that are rich in Vitamin E are:
spinach, Swiss chard, and turnip greens, broccoli, kale
bell peppers
asparagus
Vegetable oils (such as wheat germ, sunflower, safflower, corn, and soybean oils)
Nuts (such as almonds, peanuts, and hazelnuts/filberts)
Seeds (such as sunflower seeds)
Foods Rich in Zinc:
Zinc is a mineral that has been found to help support the production of white blood cells, which are critical components of the immune system. It can be found naturally in a lot of foods that we already eat.
Foods that contain Zinc are:
nuts,
pumpkin seeds,
sesame seeds,
beans,
and lentils.
Rest can help boost immunity
Getting an adequate amount of sleep to help restore your body can also help increase your defense against diseases and boost your immunity. Rest is often underrated but very vital to all functions of the body and should be considered an important part of your daily routine. Most people try their best to go until they no longer can, and they can avoid sickness and illness from something simple like rest.
What supplements help support immune system function in adults?*
Daily Multi-Vitamin
Supplements offer you the vitamins and minerals that you lack in your diet. There are so many extenuating circumstances why you can’t get all the micronutrients you need. Supplements are an excellent insurance policy.
You can add vitamins C, E, and D, and Zinc as supplements or take a daily multivitamin to cover your bases.
Beta-Glucans
Something that I have been taking since the quarantine isBeta-Glucans with ImmuneEnhancer™. Beta-Glucans is a supplement that helps support the normal immune function.Beta-Glucans, specifically Beta-1,2/1,6-D-Glucan, are bioactive carbohydrates that assist our cells in their normal immune function. NOW’s Beta-Glucans has 250mg of the Beta-Glucans that actively support for our immune system.* Another ingredient thatBeta-Glucans has is the larch arabinoglacatan that has also been studied to help support the immune system.*
Probiotic
Other supplements that I have been taking to support my immune system are a probiotic and prebiotic daily.* Check out my post on why gut health is important.* A healthy gut is also helpful in supporting your immune system.*
NOW® has so manygreat probiotic options. I trust NOW because of their verified probiotic strains. What does that mean?
NOW is one of the only companies that can trace their strains of probiotic to their “identity, potency, purity, and bacterial strain.” When I first began taking probiotics, it was hard to choose the right one for me. NOW also has so many options, so check out theirGuide to Probiotics for more information. I have the capsules and packets, but you can get probiotics in chewable lozenges, as well as powders.
If you don’t know which one to check out this video fromNOW
Immune Supplements for Kids
My children already take a multivitamin and probiotics. My girls’ ages are 16, 12 and 5. I feel confident in getting all of my supplements from NOW. From my oldest to youngest, they are all supporting their immune systems with the help of NOW.
Multi-Vitamin
NOW daily vitamins are part of our morning routine. Other children’s multivitamins have questionable fillers, but with the quality standards of NOW, I can trust that my children are getting the essential vitamins and minerals they need even if they don’t finish all their broccoli on their plate. It gives me comfort to know they are getting what they need.
Probiotics
I can’t stress theimportance of gut health; a healthy gut can improve your quality of life, hair, skin, emotions, and support your immunity. Even our littles need probiotics. I find NOW’s probiotics superior to other probiotics because of theirRiboPrinter® analysis. I think it’s essential that our children’s guts are healthy so they can grow and develop, and I find comfort in NOW’s quality standards to give them to my family.
Also, check out other ways I promote a healthy gut with my children. In my post on Boost your Immunity Recipes withGut healthy treats for the family.
Elderberry Syrup
I discoveredElderberry about two years ago, and this year it has gained popularity as more and more people find the value in these “super berries.” You can find Elderberry in many forms. I try not to give my girls gummies for vitamins because I am concerned they may get hold and have a snack. So, I chose theNOW® Elderberry Liquid for Kids because it combines elderberry concentrate with zinc and astragalus. Astragalus is an herbal ingredient that NOW includes to support a healthy immune system response, and it also contains zinc.* I think that the entire family should add Elderberry to their daily routine all year round.
How to Boost your immune system naturally?
What you eat, your rest and the supplements you take can help you boost your immune system naturally. The power these three factors have on protecting you from disease and illness is incredible. Prepare yourself to ward off infectious diseases by building your immune system.
Check out my post on100 Healing foods for ways to nourish and heal your body.
Easy Ways to Boost your immune system
Wash your hands often
Move more
Nourish your body with fruits and vegetables
Take quality supplements
Drink Water
Stress Less
Rest
Well, some of these are easier than others; I believe rest and stress are hard during our current climate. Self-care is important as well to boost your immune system. Take time daily to devote, pray, move, and nourish your body. Our bodies will fight for us if we supply it all the resources it needs. I want to encourage you to honor your temple spirit, mind, and body.
Here is an encouraging devotional I wrote about recent events, and I hope some encouragement for you during these times. Check outGod is still good.
If you want to grab any of these NOW Supplements to add to your daily routine and support your family’s immunity,* get 20% off your purchase with coupon code “FAITHFUELED.”
What ways do you boost your immune system?
1 David Baxter, Active and passive immunity, vaccine types, excipients and licensing, Occupational Medicine, Volume 57, Issue 8, December 2007, Pages 552–556, https://doi.org/10.1093/occmed/kqm110
Malter M, Schriever G, Eilber U. Natural killer cells, vitamins, and other blood components of vegetarian and omnivorous men. Nutr Cancer. 1989;12:271-278; Carddock JC, Neale EP, People GE, Probst YC. Vegetarian-based dietary patterns and their relation with inflammatory and immune biomarkers: a systematic review and meta-analysis. Adv Nutr. 2019;10:433-451.
I am a #NOWWellness Influencer. I have included an affiliate link in this post that I receive a commission from purchases, and I am compensated for my post. All my opinions are my own.My full disclosure policy
If you love Lemons, you will love this Lemon protein mug cake that is packed with plant-based protein! I love lemon! I have so many Lemon Recipes on my blog; it has to be kind of apparent. For the last three years, I have asked for a Meyer’s Lemon Tree for my Birthday to no avail. Maybe this will be the year I get the it-hint hint, fam! But even if I don’t, fresh lemons will always be in my kitchen, available to make a yummy treat and so many other benefits!
Lemon water is a popular fitness trend, but do you know why?
Benefits of Lemons you may not have heard.
There are lots of benefits to lemons, but here are a few that people don’t often mention:
1. Great for digestion-
That’s why the Lemon Water Trend began in America. We are always looking for a solution to our digestive issues. According to Fox News Health, About 74% of Americans experience daily Gastrointestinal Discomfort. Some people are now looking for natural remedies. Adding lemon- even if it’s in the form of Lemon Water to your diet can help aid your Digestion.1 Lemon are an excellent source of soluble fiber which especially in the form of pectin, which is a soluble fiber that helps slow down the digestion of sugar and starches meanwhile reducing your blood sugar levels. It would be best to ingest a lot of lemon pulp and skin to get the fiber benefits lemons to offer. That is why most people use juiced lemon to help increase their lemon pulp intake. Although that is the theory, most people don’t juice the required amount of lemons to improve gut health. If they did, they would help with their digestion.
2. Great Anemia protection-
Any fruit containing Vitamin C and Citric Acid is an excellent addition to someone trying to absorb the Iron that occurs in plant foods. Helping people absorb more Iron from their foods can be helpful for those who are Iron deficient. Veggies rich in Iron like Kale, Greens, Broccoli coupled with lemons can help with iron absorption from plants instead of animal sources of Iron.
Adding more lemon to your diet will help you get the absorption from plant sources harder for us to absorb than animal sources of Iron. Supporting add protection against anemia.
3. Great to prevent kidney stones
According to News Medical Life Science, “They noted that there was an over four times rise of kidney stones among women and the incidence had doubled among men over these three decades.” Mostly because of the overprocessed American diet. Our body and the lack of water and overconsumption of oxalates in our foods. 2
Lemons are an excellent natural remedy for chronic kidney stones. Studies have concluded that the high levels of citric acid found in lemons help increase urine volume and pH, making it less likely for kidney stones to form.3 Consuming a minimum of half a cup of lemon juice daily can positively affect kidney stones.4
4. Great for weight loss
This is probably the most common reason I found people drinking lemon water because they believe it helps them lose weight. It does but not to the extent that you think. Studies have revealed Lemons have polyphenols (which I have written about before) that help you lose weight, but a healthy diet and exercise are necessary to achieve quantifiable results. 5 My lemon protein mug cake is a great alternative for when you’re craving sugar. Check out post: Why you are craving sugar
5. Great for your teeth
Studies have shown that lemon’s chemical properties are excellent for tooth pain, cleaning, and cleaning your mouth naturally. Seek a toothpaste with lemon in it or add a drop to your mouthwash routine. It’s great to eliminate the bacteria in your mouth and neutralizes bad breath.
6. Great for Internal Bleeding
This is something that surprised me in my research. Lemons contain antiseptic and coagulant effects that have helped stop internal bleeding. Some people use it as a remedy for things like nosebleeds because of the coagulant effect. Put some lemon juice on a cotton ball and apply it to a nosebleed and watch it magically stop.
7. Soothes Respiratory Disorders
Lemons are a rich source of Vitamin C, making them great to combat respiratory issues and breathing problems. Drinking lemon juice in water, diffusing Lemon essential oils can help assist with breathing and respiratory disorders.
Not only does lemon have all these and so many more benefits, but they taste great too! Give this 90-second Lemon protein mug cake a try next time you are looking for a delicious lemon treat. You can grab all the ingredients to make your Mug Cake from NOW FOODS. Use Code “FAITHFUELED” to receive 20% off your purchase.
Were there any facts that surprised you about lemons?
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Mandal, D. (2018, August 23). Kidney stones on the rise among Americans, finds study. Retrieved January 11, 2021, from https://www.news-medical.net/news/20180214/Kidney-stones-on-the-rise-among-Americans-finds-study.aspx
Seltzer MA;Low RK;McDonald M;Shami GS;Stoller ML;. (n.d.). Dietary manipulation with lemonade to treat hypocitraturic calcium nephrolithiasis. Retrieved January 11, 2021, from https://pubmed.ncbi.nlm.nih.gov/8709360/
Penniston, K., Nakada, S., Holmes, R., & Assimos, D. (2008, March). Quantitative assessment of citric acid in lemon juice, lime juice, and commercially-available fruit juice products. Retrieved January 11, 2021, from https://www.ncbi.nlm.nih.gov/pubmed/18290732/
Fukuchi, Y., Hiramitsu, M., Okada, M., Hayashi, S., Nabeno, Y., Osawa, T., & Naito, M. (2008, November). Lemon Polyphenols Suppress Diet-induced Obesity by Up-Regulation of mRNA Levels of the Enzymes Involved in beta-Oxidation in Mouse White Adipose Tissue. Retrieved January 11, 2021, from https://www.ncbi.nlm.nih.gov/pubmed/19015756
Pussinen, P., Laatikainen, T., Alfthan, G., Asikainen, S., & Jousilahti, P. (2003, September). Periodontitis is associated with a low concentration of vitamin C in plasma. Retrieved January 11, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC193894
