If you haven’t already ‘met’ Sarah Shaffer, I would love to introduce you to this phenomenal woman! :) She joined the Dashing Dish team this past summer, and she has already been an incredible blessing to this ministry and to countless women! She has not only ministered individually to so many precious hearts, but her devotionals and more recently, the Fit Spirit Challenge she led has ministered to thousands! Sarah truly has one of the most beautiful and humble hearts I know, and I can say with sincerity that she seeks the Lord daily for what His heart is for each and every woman who visits Dashing Dish!
Because of you Sarah, this ministry has extended the heart of our Father to more hearts that I could have ever reached on my own. I’m so thankful for you, and can’t wait to see what the Lord has in store!
Now…Let’s get to know more about this dynamic woman, Sarah Shaffer!
Tell us a little bit about yourself!
Well, I’m a little like vanilla ice cream (pretty simple) at the core, but enjoy some sprinkles now and then! Through and through I am a home-loving, yoga-pant wearing, lover of Jesus and my family. Coffee has a huge portion of my heart as well. ☺ I’m a born and bred Coloradan, God knew I belonged here. I adore my home state. I thrive outdoors in our amazing weather and The Lord speaks to me here though radiant sunset kissed mountain tops. I love God’s word. I am fascinated by it! And, as I continue to grow in it, my other true love emerges more and more. I love sharing the Lords messages! I remember when my son was born feeling nervous over how to teach Him about God. The Lord clearly spoke these words to me “teach Him as I teach you.” The same hold true today, one of my greatest gifts has been opportunities to simply share with others what God shares with me!
What passage or verse in Scripture is currently influencing your walk with the Lord?
Getting a little rocked by John 3:30!!! The Lord has been speaking to me a lot about the scriptural teaching of self-forgetfulness (dying to self). It’s taught in passages throughout the Word and I’ve been on a treasure hunt learning more about the concept. The Lord is really showing me that the key to true joy lies in these verses. I’m working on putting all of this together and will be excited to share it with everyone!
Have you struggled with your personal identity? How has God affirmed that you are His?
I can literally tell you that I had no idea who I was until as recently as five years ago. I never understood my worth. As a result, I would “morph” into whoever I sensed different people desired me to be at any given moment in hopes of gaining their approval. It was flat exhausting! When I finally understood and believed that God was not disappointed in me, that I was not a failure in His eyes, and that when I lived with His love for me in the forefront of my mind, the opinions of those around me naturally had less power. I also realized that all of a sudden not only was I more comfortable with myself, and had a deep sense of God’s approval, I discovered that my earthly relationships were deeper and more genuine as well. I spent the better part of my life trying to be “perfect” for others. The truth is, not only is that impossible, people desperately want fellowship with imperfect people. We all just want to know that we’re not alone and walking together is so much more the heart of God than exhausting ourselves to convince others that we’re the only human not struggling! I still have to be aware of my thoughts, especially when it comes to my physical appearance, but now I know it’s part of my calling and has holy motivation! Now I’m effective for God!
What is your favorite go-to meal to make for your family and why?
Honestly one of my greatest pleasures is feeding my family well. It’s an act of love for me. My husband blesses my heart because he receives it as an act of service and thoroughly enjoys being fed well. ☺ We tend to enjoy “simple” food. I almost always have what I need for any given meal already in my fridge or pantry because most of what I cook only requires very basic ingredients. The Dashing Dish meals are a perfect example. For me personally, my very favorite meal is a lot of pretty veggies and protein. I like them plain and simple with salt and pepper, and hot sauce for sure!
Your family has been affected by various food allergies. Do you have any helpful tips for moms that have had to navigate around the food allergies in their family?
We have. But as He always does, God has used what the Enemy intended for harm (anxiety, stress) and used it for good (healing, teaching). My husband was very sick to the point of near death about 5 years ago. At that point food took on a whole new meaning for us. I began to emotionally “detach” myself from food as I embraced the idea that if we were going to heal, I couldn’t attach so much value to what we could, or more importantly could not eat. The Lord has been incredible and healed my husband, and later my son, right before my very eyes. I get emotional every time I talk about it. My advice would be to get support if you don’t know where to begin, understanding how many options there are is a great source of peace and power. And, prepare. It takes work, but preparing to not feel “different” has been a huge part of our success. I take cupcakes to birthday parties, bring our favorites to Thanksgiving, send pizza for pizza parties – we rarely end up feeling “left out”. While I don’t claim any medical expertise, I am happy to help support moms who need it in this area by sharing our journey!
You are a certified health coach and fitness instructor. How have these certifications helped you guide others on their journey to health.
In ways you might not expect! The more I learn, the more I let go of! I’ve really settled into the knowledge that this life is a journey and the only way to be successful long-term is to find peace through balance. Extremes rarely bless us or last. It’s true in exercise and food. My whole focus when I coach people is to help them seek peace and pursue it. There is SO much information (mostly mixed) and it breeds a spirit of confusion that breaks my heart. Helping people uncover layers and breath into the way God intends to bless us with abundant life has been my greatest privilege.
In today society, there are so many definitions of health. What does being healthy look like to you?
The Lord really spoke to my heart one day about this very question. I wrote a short devotion about it that day, I hope it’s a blessing.
What advice do you have for someone who wants to start eating healthy and exercising, but doesn’t know where to start?
Start with your mind. We usually reverse it and determine to eat “better” and exercise and then work to find the “willpower” to sustain it. True health begins in the mind. 1 Peter 1:13 says, “So think clearly and exercise self-control.” We renew our minds and then exercise self-control. We have to do both, but the mind must be right first for the body to follow in a truly healthy way. Then, I would encourage them to pray Romans 12:2 for God’s plan about food and exercise. I love the amplified version that says, “Do not be conformed to this world (this age), [fashioned after and adapted to its external, superficial customs], but be transformed (changed) by the [entire] renewal of your mind [by its new ideals and its new attitude], so that you may prove [for yourselves] what is the good and acceptable and perfect will of God, even the thing which is good and acceptable and perfect [in His sight for YOU].” The Lord has a different journey for each of His children and to imply that there is one standard of health that applies to everyone is unfair and sets us up for deception and failure. Healthy eating should be about enjoying foods that make you feel great, give you energy, nourish your body, but also leave you feeling satisfied and praising God! I always tell people if you walk away from your meal feeling physically satisfied and blessed it was a good choice, if you walk away resenting everyone who just ate a slice of pizza while you ate salad and grilled chicken, more balance may be helpful. A healthy life can include pizza in reasonable portions, because if your goal is to walk away singing praises for the blessing of a great meal, your mind is in the right place! The same goes for exercise. Start by seeking Gods direction for the best form of exercise for you. Trust Him to lead you into His perfect will, what is good and acceptable in His sight for YOU and your body. Allow yourself to experiment with exercise until you find something that is a blessing to your body. For example I love, love, love weight training, because it makes me feel strong and healthy! Exercise really is a blessing and should not be something we do to punish our bodies.
Since joining the Dashing Dish team, you have had quite the impact on so many women! One of them being the 31 day Fit Spirit Challenge that you led in January this year. Tell us how leading this challenge impacted your personal spiritual walk.
The truth is that so many women have had an impact on ME – truly!!! I feel so blessed to GET to be a part of these journeys! The depth of gratitude and humility I feel before the Lord for the privilege of being used by Him even in the smallest ways to help draw people near to him and lead them into truth is something I don’t have adequate words to describe. I’ve never understood as deeply the truth of God’s promise that iron sharpens iron as I have come to over the past six months.
Complete the phrases: Jesus is My Love___. I am _CHANGED__.
If you live in the Southeast Michigan area, be sure to come out and see me at the Barnes and Nobles on Washtenaw. I will be doing a book signing for my new books!
The topic for today’s devotion has been something that has been on my heart for quite some time. I’ve been asking the Lord to put just the right words to this topic so that I approach it with care and sensitivity. My prayer in sharing this is that the Lord will use it to convict us all to seek peace and pursue it, and offer kindness and understanding toward one another every chance we get!
I have become acutely aware of a theme lately, particularly among my women and mom friends. I’ve really begun to recognize that a heaping-helping of shame and judgment have attached themselves to the concept of health.
The term “healthy” is really very relative, but it has become overused and misguided. The word healthy used to simply imply not being sick, but somewhere along the line it has lost meaning and gained judgment, especially as it relates to food. Depending on who you ask “healthy” means Paleo or vegan, gluten-free or whole-grain, low-fat or high-fat. We hear that healthy means egg-free, dairy-free, sugar-free, or only organic and non-GMO. It’s daunting isn’t it? As always, I would never claim that any of these ideas are wrong (my own family follows several of these). But, for the purpose of this devotion, what I’d like to focus on is living shame-free.
The depth of this awareness really hit home for me one day recently while at the grocery store and after having family in town. Both times, I interacted with moms of small children who emphatically apologized and reasoned with me about why their food choices weren’t as healthy as mine, or made declarations about their need to “do better” about how they fed their families. It broke my heart. And, it caused me to pause and ask myself if I am unintentionally making others feel “less-than” by how I communicate about my family’s particular healthy lifestyle choices?
While I obviously believe that living our best life is God’s heart for all of His children, I am also more and more reminded that above all else, His desire is that we love and support one another. The truth is that my healthy lifestyle can be different from yours and still be equally effective! Do you want to know a secret? I’m allergic to kale! Yep, kale! You know, the so-called healthiest food on the planet? Well, not for this girl (I love kale by way, if you can eat it, do!!). What’s healthy for me, may not fit into your heathy lifestyle and the whole point of this devotional is to understand that that is ok!! I pray that right now, in this moment we all release ourselves and others of judgment or shame for having different models of a healthy life!
While the word “healthy” is relative and can have many different meanings, the Word of God is not and is clear about this subject. God’s word says, “If I partake of my food with thankfulness, why am I accused and spoken evil of because of that for which I give thanks? So then, whether you eat or drink, or whatever you may do, do all for the honor and glory of God.” 1 Corinthians 10:30-31. And, we also know from Romans 8:1, that there is no condemnation (shame or judgment) for those who belong to Christ Jesus.
Friends, I pray today that if you are feeling “less-than” or are being pulled into the temptation to compare your healthy choices to someone else’s, that is not the voice of the Lord. Above all else today, ask God to help you focus on what TRULY matters and that is the health of your spirit. There is no shortage of judgment, shame, or opinion in the world, especially around the topic of health. But, be encouraged today! That heap of shame is not yours to bear! May God release us of that today and remind us to look for ways to love one another! Walk in peace and freedom today knowing that not a single person who puts their hope in the promises of God will be left empty or put to shame! God loves you EXACTLY where you are today!
St. Patty’s Day is approaching, which means the popular Shamrock Shake will be returning! Before you indulge in a ‘treat’ that has more than 400 calories and 60 grams of sugar….
Try this Healthy Protein Packed Shamrock Shake instead for just 160 calories and 5 g of sugar!
To get the recipe, click on the picture below!
If you haven’t noticed, the term ‘high in protein’ has become a common buzzword with all of the diets that are becoming popular these days. If you have been following Dashing Dish for a while, you probably know that I don’t support diets, but I do recommend incorporating protein rich foods into your daily meals and snacks!
You may notice that most of my recipes are high in protein, and often times I even supplement my recipes with protein powder. My recipes are also naturally lower in simple carbohydrates, due to the fact that my recipes don’t contain flour, sugar, or processed ingredients. I personally have found that eating this way (a balance of protein, and healthy fats/carbohydrates) makes my body function and feel it’s best, all while helping maintain a healthy weight.
Now, you may be wondering, when it comes to health, and weight loss/maintenance, what are the actual benefits of protein? Well, i’m glad you asked!
Here are five benefits to adding protein rich foods to your diet:
1. Foods high in protein help you feel full, and more satisfied for longer periods of time. In general, protein rich foods take your body a long time to break down and digest, which means it keeps you feeling fuller longer.
2. Protein helps balance out blood sugar swings. Pairing protein with carbohydrates in a meal or snack slows down the absorption of sugar into your bloodstream, which helps balance your blood sugar, preventing insulin spikes that can lead to fat storage and cravings.
3. Protein helps preserve muscle tissue during weight loss. A part of the weight loss process includes losing not only fat tissue, but muscle tissue as well. The reason for this is because during weight loss, your body looks to burn not only fat, but protein for energy (in order to synthesize glucose, which is used for energy). When you make sure that your protein intake is sufficient through your diet, your body will be less likely to break down your muscle tissue as a source of protein used for energy.
4. Protein aids in muscle recovery. The problem with losing muscle is that it is increases your basal metabolic rate (BMR), which accounts for over two-thirds of calories burned at rest. Protein is comprised of amino acids, which helps spare lean muscle during weight loss, so the body can burn more fat (instead of muscle) for energy.
5. Protein can help you maintain your weight long term. It requires more energy to digest protein, which means that our bodies burn calories just breaking it down! This is called the thermic effect of food (TEF), or the energy we use to digest food into small, absorbable components. In addition, as I mentioned above, protein aids in preserving lean muscle also helps with long term weight maintenance!
A few important things I want to mention is that consuming more protein alone won’t make you lose or maintain weight. Any macronutrient (fat, protein, carbs) still has calories, and at the end of the day, if you are consuming more calories than your body requires, you will have a hard time losing or maintaining weight…(And eating too few calories also has an negative effect on your weight- so remember, slow and steady wins the race!) The key is truly a balance of protein, healthy fats, whole grains, and proper exercise that leads to a healthy body.
That being said, how do you know how much protein you should have in a day? A general rule of thumb is 1 gram of protein per 1 lb of body weight. However, that may vary based on your exercise, age, gender, etc. but using this basic formula is generally enough for the average person.
If you are looking for ways to implement more protein into your diet, Dashing Dish is a great place to start, where all of my recipes are high in protein, with the proper balance of healthy fats, and whole grains! Also, be sure to check out my new cookbook, Dashing Dish: 100 Simple Recipes for Clean Eating, which is packed with 100 delicious and simple protein packed recipes!
1. Plan Ahead. Meal planning has proven to be one of the best ways to stay on track with a healthy lifestyle in my own life. During busy week days, it is incredibly helpful to have healthy meals that are ready, (or at least part of the way prepared), and it also helps save money, and last minute take-out runs!
2. Be Prepared. Being prepared is essential when it comes to living a healthy lifestyle. Being prepared can be as simple as carrying a small protein packed snack with you in your purse or car. Having a healthy snack when you are out, and keeping your fridge and pantry stocked can prevent unhealthy choices when you find yourself busy and hungry.
3. Choose Wisely. You don’t have to let healthy eating fall by the wayside when you go out to eat, or are at a get together with friends. Making wise choices with what there is to offer is one of the best ways to stay on track when you are not eating at home. I personally like to fill up on veggies, fruit, and lean protein choices when possible. Another great option is to bring a healthy dish to pass!
4. Be Active. Being active can be fun, and it does not have to take a lot of time out of your day. Even if you take a 30 minute walk every day, try to do something to get your body moving at least 3-6 days a week. Not only will it help you maintain a healthy weight, but it will improve your mood and give you energy!
5. Get Enough Sleep. Sleep is essential to living a healthy lifestyle. Our bodies simply do not work the way they should, and we are less likely to make smart choices when it comes to our health if we do not get enough sleep. I recommend getting at least 7 hours of sleep at night.
6. Be Well Balanced. Overall, living a healthy lifestyle should be something that is not only achievable, but is also maintainable long term. The only way that this is possible is with balance. I always say that the key to living a truly healthy lifestyle is moderation! Too much of anything is never a healthy thing, and that goes for all extremes, even if they seem like a good thing. Aim to enjoy life, make wise choices, and take care of your body. It will thank you in return!
Recently when I was spending time with the Lord, I read Matthew 5:8 and it really stood out to me. I began to wonder what it meant to have a pure heart, so I did some digging! When I looked up the word pure, I found that the word means not mixed or altered with any other substance or material; or uncontaminated. So how do we protect our hearts from becoming contaminated by the ways of this world? I believe that this means that we are to be in the world, but not of it. A more practical way of saying this is that we must put a guard on the portals to our heart, which are our minds, eyes, and body.
When it comes to putting a guard on our minds, the Word of God gives us very simple but clear instructions on how to do so. Philippians 4:8 says, “Finally, brethren, whatever things are true, whatever things are noble, whatever things are just, whatever things are pure, whatever things are lovely, whatever things are of good report, if there is any virtue and if there is anything praiseworthy—meditate on these things.” And as we can see…there’s that word “pure” again!
When we stop and take inventory on our thoughts, we will be able to see if we are in fact lining up with God’s Word. We can ask ourselves, am I thinking on things that are true, noble, just, pure, lovely, and of a good report? If not, it is time to think about our thinking! When we redirect our thoughts from our situation to the Word of God, we will be in agreement with what God says about our situation, rather than what the world has to say. This my friends is the most crucial part of keeping our minds pure, which will in turn protect what goes into our hearts.
One of the strongest tugs on my heart for our generation is guarding our eyes. With all of the images displayed on the media, movies, and advertisements these days, one does not even have to be intentionally seeking out something evil or corrupt in order to see it. Despite the culture that we live in however, I am convinced that there are steps that we can take to put a guard on our eyes.
Recently, I stopped in to a well known undergarment store at the mall (I won’t name the store, but I’m sure you can probably guess which one i’m speaking of). The images displayed at every turn made my heart so incredibly sad. In fact, there was no safe place to look except to the floor. Now, you may be wondering why I chose to look away, especially since it was other women I was looking at. Well, for me personally, this is a part of guarding my eyes. I have learned that these images can create a distorted image what women’s bodies should look like. When we look at the images that portray women in a way that God did not intend, and it can produce comparison, insecurity, and even body image distortion if we do not guard our eyes. This one simple act of looking away, (or clicking the exit button on the screen or television) is a choice that we can make when it comes to protecting our hearts.
The last thing that I want to touch on in relation to our hearts is the purity our bodies. In today’s society, modesty is certainly not the norm. In fact, it seems to be that our society is becoming more desensitized to seeing skin and even nudity with each passing year. Although we may not be able to stop how others are portraying themselves, we can certainly make a choice on how we present our bodies.
The bible also has quite a bit to say about this topic, and I think it goes without saying that it encourages modesty. One of my favorite verse on this topic is 1 Corinthians 6:19-20, which says, “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.” This scripture shows us that our bodies are not our own. They are a dwelling place for the Holy Spirit, and God paid a high price for them. When we keep our bodies pure, dress modestly, and take care of them properly, we will honor God and protect our hearts from so much of the pain and evil of this world.
Not to mention, I can honestly say that the most confident and beautiful women I know are those that know they are valuable without revealing their bodies. There is something to be said about the beauty of a Godly character that is spoken of in Proverbs 31, for this type of beauty never fades!
Being an Example of Purity
Being an example of purity starts with guarding our own mind, eyes, and body, and finding our worth and value in who God created us to be. When we find our identity in Christ, instead of this world, we will find more fulfillment, peace and joy than one could ever imagine.
Sisters, I want to encourage you today…No matter your age, background, or your story, you can choose to be an example of purity in this world starting today. Not only will it bring glory to our heavenly Father, but it will protect your own heart, and bless the hearts of those around you.