simple blog


A simple blog about seeking the Lord, savoring life and joyfully serving.


Wednesday, April 17, 2019

5 Life Changing Fitness Rituals

Today I would like to share some of my favorite, life-changing fitness hacks. These 5 things have changed my health for the better. They give me increased energy, decreased bloating and reduce my joint pain.


1. 30 Grams of Protein for breakfast.

Wait as long as possible to eat breakfast and then have a high protein breakfast of 30 grams of protein. Foods that are high in protein will stay in your stomach longer thus creating that full feeling for an increased amount of time. You will find that your hunger will be kept at bay for a good portion of the day and your cravings for carbs will decrease.  


2. Lift Weights Only Twice a Week

80/20 Rule of Productivity (the Pareto Principle) This rule states that 20 % of the cause yields 80 % of the effects. So 20 %of your effort will get you 80% of your results. It essentially working smarter, not harder. While I aim to do some sort of HIIT (High Intensity Interval Training) on my rebounder at least 5 times a week I still like to build muscle by lifting weights.  I believe two days a week is the minimum effective dose to build the muscle I desire to keep my body strong. If I can schedule two days a week to strength train using the heaviest weights possible without injury and lift to the point of muscle fatigue then I will build muscle. My body has plenty of time to repair itself during rest days and rest is actually when the muscle is built so be sure to feed the muscle platy of protein and supplements (see below). Please work up to your desired weights slowly to avoid injury and stop when you feel fatigued. Strength training is another great way to build bone density. I do want to caution you to please follow this plan at your own risk. I do not want you to do something that will make you uncomfortable or risk injury. To read more about how to apply the Pareto Principle to other areas of your life and achieve maximum results w the minimum effort click here.
3. Drink small amounts of water throughout the day instead of large quantities at once.
If you are a frequent reader of my blog, you already know how important cran-water and getting my daily water intake is to me.

My SIL's mom gave me this water bottle from Amazon. It makes it so easy to get my daily water intake in. The times of day are marked on the bottle as a reminder and refill once. It is better for your pancreas when you sip water in increments. It is best to drink about one cup (8 ounces) of water at a time. Any more and your blood volume will increase which sets of a chain reaction that eventually sends signals to your kidneys and you eliminate all of the water before your body had a chance to absorb any of it. Of course I add a splash of cranberry juice, so refreshing and detoxing (read this to learn more).

4. Rebounder

 There are a vast number of reasons why rebounding is superior to other forms of exercise, even running. NASA has concluded that “Rebound Exercise is the most efficient, effective form of exercise yet devised by man.”  

 

NASA STUDY
This study was conducted in order to provide NASA's astronauts with the most effective exercise program to reverse the Osteoporosis which occurred in as little as 2 weeks in space (where 15% of bone mass was lost). Studies conclude that rebounding achieves a total body workout which challenges core muscles, quickly builds muscle and bone density and reduces joint stress by 80%. Metabolism and fat loss are increased. Oxygen uptake improves along with more calories burned per minute. Workout and rehab time are decreased. 
I have taken Catalyst by Advocare supplements and let me tell you, they work. BUT I find them to be incredibly pricey compared to what I can get from Amazon. So I did the research to find what the active ingredients are and now I get the same products for half the price. They last me a lot longer than the one bottle of Catalyst. Remember, this is MY regimen so it may differ from yours but I have found the combination of these supplements to work well for me. I usually take these before each meal and will  eventually taper off to once a day. 
Here's what I take and why they work:
"Our BCAA formula boosts your natural protein synthesis to maintain your lean muscle mass while burning fat. The basic equation for this is: 
Muscle mass = rate of protein synthesis - rate of protein breakdown 
Therefore the higher your protein synthesis, the higher your lean muscle mass, strength and fitness. Simple."
-Raw Barrel
NOW Foods L-Glutamine 1,000 Milligram, 120 Capsules
Promotes Cell detoxification and improves metabolism.
"Glutamine is considered to be a conditionally essential amino acid, which means that under certain circumstances, the body may require more Glutamine than it can produce. In the body, Glutamine functions as a major nitrogen transporter and is critical for the maintenance of healthy nitrogen balance. Glutamine also acts as the primary fuel for the rapidly growing cells of the immune system and GI tract."
-NOW Foods  
When I am taking these supplements I notice a dramatic difference in the way my body burns fat as well as improved muscle tone & decreased bloating.

I love sharing what works for me in hope that I may be helping others. Please do remember that these are fitness hacks, not medical advice and I am not a medical professional so please use these tips at your discretion. 


Grace & peace,

Adoring Family




All of the opinions and words on this post are written by me. I originally shared this post for Fluster Buster but all opinions, research and words presented here are written by Adoring Creations. 




Monday, April 15, 2019

Stitches for Braden

We made a little trip to the ER on Friday night. My poor adventurous boy was doing a back flip into a friend's pool and he hit his head on the side. He required 6 stitches. My heart melts within me every time I think what could have happened. My little boy is the sweetest, most loving child and I'm so grateful he is okay. He is actually doing really well and healing quickly.


It's that phone call you never want to get. My son was swimming at a friend's house and his friend's mom called to say Braden had been hurt but was okay however he probably needed stitches. I couldn't understand most of what the mom was saying when she called because she lives in the country like we do so her phone kept breaking up. I prayed the entire way to her house and the entire way to the er. My boy said he was fine and it didn't even hurt. But he couldn't see it. Ugh it was awful. I cringe at the thought. 

We were let in right away and I immediately asked for dissolvable sutures. I think originally the plan was to do staples but I didn't want my boy to have to deal endure that application or extraction. I told the dr I trusted his decision but asked for sutures. He was so kind and gladly did the stitches. Braden did ok through all of it and said his pain was a one on a scale of one to ten. As his mom, I could tell he was a little impatient and ready for everything to be over but he was a good boy and said yes sir every time he was asked a question. I was so impressed w how polite he was. He did get a little anxious when the doc pulled out the needle to prepare the scalp for the stitches. I bent down and prayed with him asking the Lord for strength and courage. He calmed down at that point. He didn't mind the needle and he didn't mind the stitches. The whole process was relatively painless for Braden. I talked with the dr most of the time about his family. The Dr. said, "You know, he did really well right after you prayed that prayer. There power in that."
Our Dr. was a believer. That was a blessing. 

We came home and you would have never known B had just gotten stitches. He felt so bad that all this happened during our big move and I told him not to even think of feeling bad. We are all just praising the Lord our boy is ok! 

I normally don't write about stuff like this but the Bible says, " Sing to Him, sing praise to Him. Tell of His wonderful acts."1 Chronicles 16:9 (that's from memory so punctuation is likely wrong and I may have missed a word or two). I am so thankful for the Lord watching over my son and that that terrible accident didn't end w a concussion or worse.  I am so grateful to have my sweet, precious boy. Times like these really make you count your blessings and consider what is important. 

Thank you for reading.
Grace & peace,
Adoring Family

Friday, April 12, 2019

πŸ™Œ5 Friday FavoritesπŸ™Œ

Hello everyone, I hope you had an amazing week. We have some wonderful news...we are moving into our house today!  We hope to be finished with all of the big items this weekend. We are only moving across the street so moving everything should be fairly simple. 

Now onto my five Friday favorites... 


1.Red Raspberry Leaf Tea

This is one of the 8 ways to eliminate PMS symptoms that I wrote about in this post.

I have found these 8 things help me greatly minimize bloating, cramps, and PMS induced anxiety. 

2.Songbird by Josh Garrels. 

I enjoy lighting candles and listening to quiet music while cooking dinner. This song is perfect to listen to during calm, cool Spring nights.

πŸ’•We were blessed with tickets to see Josh Garrels last May. He is my favorite. 

3.Today is moving day!! πŸŽ‰

Actually, the kids started moving all of their toys and clothes yesterday after their tutor went over school with them. I was on the hunt for curtains. I went to 8 different stores but none of them had what I was looking for or if they did have the ones I like they didn't have the right length. Looks like I'll have to order them online. My moving goal today is the kitchen, the bathrooms and all of our clothing. When my husband gets home from work he will work on appliances and big furniture. Feeling like the Israelites entering the Promiseland!!πŸ™Œ

4.πŸ™πŸΌPrayers of friends

I am so grateful for the support and prayers from my friends. I have had many close friends praying for us this week. I had a decision to make and it may not have been a huge deal in the grand scheme of life and but I received the BEST advice..."You should consult your God in ALL things." So I did. 

 Hallelujah. πŸ’›

5. Belly-fat-burning Coconut Oil

Hey, old friend, I'm so loving you lately and for so many reasons! If it weren't for coconut oil, I could  NOT do the intermittent fasting that I mention in this post. It keeps me satiated when I add it to my morning coffee. SO delicious! I have read, "Eat fat, lose fat." countless times but I'm starting to see it might be true based on my experience. Coconut oil is thermogenic. Thermogenic = increased energy expenditure (fat burning). Coconut Oil is comprised almost entirely of Medium Chain Triglycerides (MCT) which is metabolized more efficiently that other fats and stored less efficiently than other fats (who wants to store fat less efficiently πŸ™Œ). If you are a skeptic like I was, read about how it is proven in this peer study.

This is the Organic Extra-Virgin Coconut Oil I have in my subscribe and save. It is the least expensive per ounce even before the subscribe and save but with the subscription it is a great value and ensures I never run out.πŸ˜„πŸ‘




Well, this house isn't going to move itself! Better hop to it :)
Thank you all for reading.
Grace & peace,


Adoring Family





Linking up with WhitneyErika and Andrea.
High 5 for Friday

Thursday, April 11, 2019

8 Ways to Eliminate PMS Symptoms

Today I would like to share with you 8 things I add to my life as I am experiencing the symptoms of PMS and during my cycle. I find these items to be soothing and greatly beneficial in relieving pain, anxiety, bloating and a plethora of other symptoms. 



Clary Sage:
Clary Sage reduces insomnia, increases circulation, relives menstrual discomfort, and supports hormone balance. I find the smell to be calming and has a soothing effect when applied topically. I enjoy diffusing this oil at night w lavender but during my cycle I will also diffuse during the day w peppermint or citrus. 

Red Raspberry Leaf Tea:
Now this is something I have started drinking on a regular basis. I enjoy a cup per day but closer to my cycle I up the amount to three cups per day. Red Raspberry Leaf contains fragarine which tones and strengthens the pelvic region, specifically the uterine muscles. This makes them more efficient and helps relive the pain of menstrual cramps as well as controls bleeding. As I wrote about in this post, I drank Red Raspberry Leaf Tea during labor as it can encourage uterine contractions and I believe it helped w the pain during childbirth. 
It must be the actual Red Raspberry LEAF, not raspberry.


Raw Carrots:
When you consume carrots in their raw state, they help clear your body of excess estrogen.
Eating raw carrots helps to ease the symptoms of premenstrual syndrome. This was my original encounter with balancing hormones naturally as I was suffering with severe PMS. I found carrots rid the body of excess estrogen, the culprit for physical (and sometimes mental) symptoms of PMS. During my pregnancy and after delivery I made sure to eat plenty of raw carrots and I did not encounter the hormonal acne or anxiety I experienced during my first two pregnancies.
This is a result of the remarkable fiber, unique to carrots and bamboo shoots that estrogen binds to. This is useful for breastfeeding mommas as high estrogen levels decrease your milk supply. It is also good news for suffers of PMS and menopause.


Dr. Ray Peat, “There are interesting associations between vegetable “fiber” and estrogens. Because of my own experience in finding that eating a raw carrot daily prevented my migraines,... Several women who suffered from premenstrual symptoms, including migraine, had their serum estrogen measured before and after the “carrot diet,” and they found that the carrot lowered their estrogen within a few days, as it relieved their symptoms.”
Full article and peer studies found here)

Acne Free:
If you suffer from hormonal acne or the breakouts that occur a few days before your cycle, I HIGHLY recommend this 3 step system skin cleansing system (found on Amazon here). This system calms my skin and clears up breakouts in days, if I am proactive  and actually use this before my monthly PMS begins then I will not experience the hormonal acne that generally occurs before my cycle. If you suffer from acne or oily skin, try it. It works.


Detox and rebound
Detox by drinking room temp water or warm water. Ice cold water freezes digestive enzymes and fluids in your gut which prohibits your body from digesting your food efficiently. This causes toxins to build up. Warm water encourages elimination of toxins and stimulates your lymph system. Warm water increase circulation which allows your body to focus it's energy on repairing your reproductive system during menstruation.

The rebounder, as you all know by now is one of my favorite ways to exercise. read more about how I exercise using a mini-trampoline here and why Nasa deemed rebounding the most effective form of exercise.

Pumpkin seed protein powder
When we moved into our camper I started a high protein eating plan. I was a little off schedule because of the big change (moving from 2800 sq feet to a small camper as a family of 6). One thing I did every day was eat yogurt mixed with peanut butter and this Pumpkin seed protein powder. I was surprised when I started my monthly cycle and I had absolutely NO symptoms and NO CRAMPS! This was highly unusual for me and I attribute it to the low carb high protein eating plan and the pumpkin seed. I have read a lot about seed cycling for hormones but I just don't have the time to devote to that. I knew I wasn't doing seed cycling so it wasn't the reason for my disappearing menstrual symptoms. What I did find was that pumpkin seeds contain large amounts of magnesium. Magnesium is a muscle relaxant and prevent migraines and helps w period cramps. Pumpkin seeds also contain high amounts of zinc which helps to regulate progesterone levels and decrease menstrual cramps. These seeds are rich in Omega-3s that reduce inflammation as well as rich in iron which your body loses during your cycle.
Admittedly, this protein powder is on the expensive side for being purely ground up seeds. I have decided to try purchasing these seeds in bulk and grinding them myself or adding them to my yogurt as a crunchy topping.

Evening Primrose Oil 
Evening Primrose oil  balances progesterone and estrogen levels. It also relieves bloating and mood swings. I do find that it helps control PMS induced anxiety. I usually take these 3-4 days before I start my cycle or anytime I start feelin anxious as a result of PMS.


 

I do find tremendous relief from my monthly cycle when I apply these items to my daily regimen during the week leading up to my period. I hope you find comfort in these as well.
Thank you for reading.
Grace & peace,
Adoring Family