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.
Have you ever looked at someone’s house, beauty, business, or family that seems to be ‘ideal’ in your mind, only to leave you feeling less than? I am sure that these scenarios of comparison and perfection ring a bell for most, if not all women in some way…and I’ll be the first to admit that I have certainly been tempted with these things myself! Whether it is comparison with others or the pursuit of perfection, I have found both to be a dangerous trap.
I often describe the pursuit of perfection as something dangling in front of us that we will never be able to catch. The faster we run after it- the faster it moves just a few steps ahead of us…always remaining out of our reach. This chase always leads us to running a race that we were never meant to run, making us worn out, exhausted, and the ultimate purpose is to get us off track, too tired, and too busy to run the race that God has set before us.
I believe that the Lord has created each one of us to be so incredibly unique, and that He gave us specific gifts and talents to fulfill our destiny. These individual qualities that make us so different are the very gifts that God has bestowed upon us. Those blessings are the very things that God can and will use to draw people to Him, if we choose to use them for His purposes.
When start to strive to be something that we are not our gifts will remain dormant, and we will find ourselves run-down and exhausted with nothing left to give at the end of the day.
I believe that the only way to effectively deal with this never-ending chase is to shift our focus daily from our flaws, our weaknesses, and the very things that make us feel ‘less than’ to the one who IS perfect- Jesus Christ.
You see, from the moment that we give our lives to Jesus, He comes to live on the inside of us, which means that we no longer have to strive for perfection, because the hope of glory, the perfect Great one lives in us and through us. When we get our eyes off of ourselves and our own imperfections, and get our eyes on Christ, then we are freed up to think about others and how we can bless them.
Each one of us has so many different unique qualities that are intended to be used to build up and bless others. Let us make the choice this day to see the beauty, gifts, and blessings that the Lord has placed in our lives instead of looking at the things that we wish we could perfect. When we shift our focus onto Jesus, we will shine His love to the world around us in a more beautiful way than any physical quality ever could. We will be more content than we could have ever imagined.
If you would like to join me in ‘letting go’ of this never-ending pursuit of perfection, please join with me in saying this short and simple prayer.
“Lord, I thank you that you have created me wonderfully unique. Thank you for the gifts, talents, and blessings you have poured into my life to shine your glory to the world around me. Forgive me for striving to be something that you never intended me to be, and for comparing myself with others. Today I choose to focus on the beauty that you have placed in my life, instead of the things that seem to be my shortcomings. I thank you that today the pressure is off- I am content in being who you created me to be, nothing more, nothing less!”
For more devotionals like this, be sure to check out my new devotional book: Devotions for a Healthier You!
If you know me, you know meal planning is one of the greatest strategies that I support for living a healthy lifestyle! The benefits to planning your meals every week are countless, but just to name a few- it will save you time, money, stress and unwanted calories! If the thought of meal planning seems overwhelming to you, here are a few tips to help simplify the process…but if you don’t know where to start, I suggest trying out some of my ready made meal plans to get you in the swing of things!
Step 1: Plan and Shop:
Write out meals and snacks you want for the week. You could use a calendar or just make a list.Make a grocery list for the ingredients you need, and get to shopping!
Step 2: Prepare the Food:
Take everything out of the bags, and organize groceries according to your recipes.
Step 3: Put Everything Together to Make the Recipe
Breakfast Ideas: Many of the Dashing Dish breakfast recipes are quick and easy to make. For this reason, you don’t necessarily need to prepare your breakfasts ahead of time, but it never hurts to plan ahead! When planning ahead, you can make something such as protein muffins for the week and pack them in a ziplock bag for busy mornings, or make overnight oatmeal the night before.
Lunch Ideas: Lunches can be easily be made ahead of time and can be put together in an assembly line fashion. If you’re making salads or sandwiches, you can prepare for the entire week by making them all at once in a Tupperware container or by wrapping them individually in foil. You can also plan ahead by making a big batch of soup or chili and divide it into portions for the week.
Dinner Ideas: You could either make a few different main dishes and a couple of side dishes. Or you could just cook your meat and chopping your vegetables ahead of time. This is helpful if your recipes calls for cooked chicken, for example, it will be ready to put right into your recipes for the week!
Here is a Look Inside a Week’s Worth of Meal Planning at My House!
For breakfast I almost always have one of my Dashing Dish Protein Shakes. The reason for this is that I generally work out right when I wake up most days of the week, and a cold thick protein packed shake always seems to hit the spot after a sweaty workout! Not to mention they are easy to make, and ready in a matter of minutes!
For snacks I prepare a batch of my muffins, no bake protein snacks, and/or protein bars. I generally have one of these with something else (such as fruit, Greek yogurt, almonds, etc.), or I enjoy two muffins/bars for a snack in between breakfast and lunch, and again between lunch and dinner. I have found that eating protein and fiber packed snacks prevents me from being too hungry at meal time, which can lead to cravings and overeating at meal time. Also, it has been proven that your metabolism increases when you fuel your body every 2-3 hours!
For this week’s snacks I prepared a batch of my Peanut Butter Chocolate Protein Muffins, and my Grain Free Peanut Butter Muffins. If I don’t end up eating them all in one week, I simply pop them in my freezer, and pull them out as I need them!
While my muffins/bars are baking, I start to prepare my veggies and fruit for the weeks meals. I start by washing them in a large colander, (I use the same one, which means less dishes to clean!)
Then I dry and cut the veggies/fruit, and put them into individual tupperwear or ziplock bags. This way I have the veggies ready to go for recipes, or for a snack, or to throw in a salad!
Next I prepare my meats for the recipes I’m making for the week. This is certainly optional, but I personally find that if I cook up my ground meats, and chicken ahead of time, I am much more eager to whip a recipe together on a busy week night because half of the battle is already won! ;)
This week I prepared my Honey Mustard Chicken, and some lean ground turkey and lean ground beef (my husbands request- and just and note- you can swap this out for ground turkey in any of my recipes if your family prefers beef!)
I used the chicken and veggies that I prepared this week in my salads, which was one of the lunches my husband and i ate for the week.
I also prepared a batch of my Chicken Pot Pie Muffins for another option for lunches,. There was really no prep work required for these, except for the fact that I made them on meal prep day so they would be ready in the fridge when we were hungry. We enjoyed with some Garlic Parmesan Roasted Broccoli, which I chopped during meal prep, and washed and baked just before eating, since it tastes best freshly made!
Throughout the week I used the lean ground turkey to make my Italian Stuffed Peppers…
And my lean ground beef to make my Crockpot Layered Mexican Pizza for another dinner we enjoyed!
On the weekend I had family over, so I threw together a batch of my Crockpot Sweet Potato Turkey Chili before church, and it was ready when we got home! Crockpot recipes are my favorite for weekends!
My husband and I don’t always eat dessert, but when we want a healthy option, we generally make one of my Single Serve Desserts (which doesn’t require meal prep-because they only take a few minutes to make!) or I will prepare a batch of my Healthy Cookies, or a Dashing Dish dessert if we are having family or guests over for the weekend!
For more ideas on Meal Planning, be sure to check out these posts:
Also, be sure to check out my new cookbook: 100 Recipes for Clean Eating for some of these recipes and some of my personal faves for meal planning!
Not sure what recipes to try first? This might inspire you! Here are 25 of the most popular Dashing Dish recipes on Pinterest!
Setting Goals and Living on Purpose by Sarah Robbins
As I write this I have tears in my eyes. I have battled my weight for over 10 years–and while some would conclude this statement with “…and I finally won”, I would instead say, “I am winning every day”. I will never be done eating healthy, exercising, and disciplining myself to healthy habits daily. For the first time in a long time, I can say that I’m content with where I am at on my journey, and know that I will get there–with time, and daily discipline. I’ve worked so hard–but the results are worth it…and the best result of all is that I am free in my mind!
People have asked so many times–“what is your secret?” The truth be told–there is no secret! I was over 200 pounds 10 years ago. I did Weight Watchers and Curves (exercise) consistently–I would loose weight, and then my weight loss would stall. It wasn’t until I got more disciplined in the quality of my food (I started eating clean, and my favorite recipes are found on Dashing Dish!) and started working out at a gym–consistently that I was able to reach my goals. There is no secret–the answer lies in hard work, daily effort, and consistent activity over time. I also started to renew my mind to who God said I was, and started to see myself as valuable enough to take care of my health. In the end, it wasn’t easy, but I never gave up, and it is so worth it!
I do the same thing with my business (I run a successful home-based business, and am also a best-selling author!) People often inquire about the success we’ve achieved through our business, asking “what is the secret to your success?” The truth be told–there is no secret! I started my business as a broke, shy, young kindergarten teacher–with no network, and I was in a business of networking! I poured a lot of time into professional development, and I got out and did the work–even when I was shy, scared, and afraid! I went to networking events–ALONE! I made a few phone calls–EVERY DAY! Just like weight loss, I was focused on daily activity (a few new contacts every day), I was tracking my results by making daily notes in my planner, and did consistent activity over a long period of time (7 years!) Success did not happen over night! However, just like losing weight, the hard work is worth it. Because of our business, we’ve been able to use our earnings to bless children in need all around the globe—we just got back from India where we opened an orphanage for 117 children! Was it easy? NO! Was it worth it? You bet! Now I can live more, give more, and experience life more!
Enough about me…let’s talk about you…
What do you need to conquer during this year of your life? What are those looming thoughts you need to tackle in 2015? Do you want to start living a healthy lifestyle? Is it success in your business? You only have one precious life–and you deserve to live more, give more, love more, and experience the best of life more. It’s time to tackle these obstacles and pursue your victory–every single day! Set your “Big goal” for yourself–then break it down into daily activity–what do you need to do to get there? Whose help do you need?
Maybe you need an accountability partner working toward a similar goal? If it’s getting healthy, join the gym together–split a training package–go to Weight Watchers as a team. If it is a business goal, find someone to work with and agree to check in with each other weekly. Agree to be positive, collaborative, solution-oriented, and encouraging. People think they need to “work with a leader” to be successful–and that’s not the case. Like weight loss- YOU KNOW WHAT YOU NEED TO DO! It’s about working with someone who is going for the same goals, and doing consistent activity–every single day. Let’s consider weight loss for a moment–I’m not going to start by running a marathon (heck, I don’t run unless someone is chasing me). Do I aspire to be fit like a marathon runner? Sure! But I have to start somewhere– and initially that was at a local Curves gym with a friend working at my pace. Find your partner, start today!
Today is your day. 2015 is YOUR year. You are seeing this for a reason. Don’t let one more day go by–one more looming thought go through your mind. Set the goal. Write it down (NOW!) Break that big goal into monthly goals–then break that into daily activity goals for what you need to do to get there. Find an accountability partner and go through the program together. Give yourself the time it takes. Never quit. YOU DESERVE TO LOVE YOUR LIFE AND HAVE VICTORY!!!
There are no secrets when it comes to long term, lasting victory–it boils down to daily activity, consistency, and giving your goals the long-term focus and time it takes… I heard this quote yesterday and I loved it–“Success is never owned, it is rented, and the rent is due every single day! “- Rory Vaden
If I could reach through this screen right now and hug you–I would. I hope that by me sharing my long and sometimes painful journey with you (it took 10 years of going on a weight roller coaster to finally to lose the weight the healthy way )–Today I simply want to encourage you–that if I can do it, SO CAN YOU! You are beautiful, you are capable, you are MORE THAN A CONQUERER! Let’s DO this!
31-day New Year, Fit Spirit Challenge by Sarah Shaffer
I am SO excited to introduce the 31-day New Year, Fit Spirit challenge!
In November, the Lord really started speaking to me through 1 Timothy 4:8 “For physical training is of some value (useful for a little while), but godliness (spiritual training) is useful and of value in everything and in every way, for it holds promise for the present life and also for the life which is to come.” God really began to impress upon my heart the importance of focusing on the wellness of our spirits. This challenge is based on that verse and will be the heart of our 31 day challenge!
After the holidays in particular, so many of us are really focused on our physical goals. Almost every year, the number one New Year’s resolution is to lose weight and get in better physical shape. Last year, almost half of all American’s listed weight loss as their number one goal for the year. In January, gym usage increases by 35-55% percent. We are bombarded with information about Paleo and plank challenges, macronutrients and meal planning, workouts and weight loss. Again, there is nothing wrong with any of these things, but the extreme focus on them really causes me to reconsider Romans 2:12 and ask, is our focus misdirected?
In the Bible, the 8th day has wonderful meaning. It represents a new beginning, and new life! That’s why for the next 30 days, beginning January 8, we are going to focus on spiritual training! The Lord truly wants to offer you a real fresh start this year! Are you ready?!
The challenge will be based on the SOAP method of bible reading.
What is SOAP? SOAP stands for Scripture, Observation, Application and Prayer.
Using SOAP as your guide to bible reading is a powerful way to make the Word of God come alive in your everyday life. It is especially helpful if you’re new to studying Gods word and need a place to start! Before you begin, I highly recommend getting out a good old fashioned pen and paper to write out your SOAP. I promise you it will have infinitely more power than simply reading through the steps! And, as always before spending time in God’s word, I recommend praying! Ask Him to reveal himself to YOU on a personal level and to give you clear discernment to recognize His voice!
How does SOAP journaling work?
1.) Scripture: To begin you choose a scripture. We have provided a daily scripture calendar to guide you, but don’t feel limited by these suggestions. Let the Holy Spirit guide you if there is a verse He has for you each day! First, read the scripture verse. Because it’s kept short you can really study the verse. I would suggest re-reading it, using bible study apps to read it in several translations, look up the meaning of words to really gain understanding of their meaning. This is your time to really understand the verse.
2.) Observation: What did you observe about the scripture that struck you. This can be one sentence or a whole book.
3.) Application: How can you apply the observation so that it affects your life today? What is God revealing to you? How can you make His word alive and applicable through that scripture verse today?
4.) Prayer: Write out a prayer to God based on what you just learned and ask him to help you apply this truth in your life.
Here’s how the 31-day New Year, Fit Spirit Challenge will work.
Commit! Just as you would commit to a new workout or eating plan, commit to making your spirit fit for the next 30 day and watch God at work in your life!
Plan! Again, just as meal planning or exercise requires planning to be successful, so does prioritizing time in God’s word! Make a plan for how and when you’ll spend time exercising your spirit!
SOAP journal every day for 31 days following the scripture calendar or on your own!
On February 8, the final day of the challenge, enter the give-away by sharing a story or testimonial about how focusing on a fit spirit every day for 31 days impacted you. What did God do in your life during this time? How did it change you? How do you plan to continue making this a priority? Anything, we want to hear it! Simply enter by sharing your story on the Dashing Dish website, Dashing Dish Facebook page, or Twitter, using #dashingdishnewyearfitspirit.
The winner will be announced on February 11, 1015 and will receive a custom notebook to continue SOAP journaling in, an Unafraid t-shirt from shopthetentmakers.com, and a $100 Target gift certificate!
Katie and I will are committed to the challenge as well! We can’t wait to watch God touch all of our lives in these next 30 day!
The Word of God has plenty to say about eternity! We understand from God’s word that while this life is a gift, we are simply visitors passing through on our way to our final and perfect home with Him. But, how often do we really live that way? It is easy to forget that the Lord looks at the heart and find ourselves being overly focused on our bodies – our weight, our size, our cellulite, I could go on and on!
It’s especially hard because the world is obsessed with the body! Just walk through a bookstore and it won’t take long to realize that we truly are living in a body obsessed world.
To be very candid with you, this has been a struggle for me recently too. As a health coach and a publicly outspoken voice on exercise and healthy living, I find myself easily getting sucked into the pressure to look a certain way. Now, don’t get me wrong, our bodies are the dwelling place of the Most High God, so it is important for all of us to care well for them, but it’s so easy to go overboard and accidently hop on the body-obsessed bus with the rest of the world.
The Lord has been captivating my heart lately with a strong awareness of just how important it is for me to be purposeful about living for the Spirit, for heaven, and with eternity in mind! After all, these bodies will pass away – they will – and what will matter, all that will matter is what we did with the name of Jesus.
That’s why starting January 8, 2015, I’m inviting all of you to join me in a commitment to be spirit focused this year! I am praying that with this commitment God will do incredible things and move in huge ways in the hearts and lives of His children! Will you join Katie and I as we commit to a Fit Spirit in 2015? Stay tuned for more details!