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!
Whether you are looking for a healthier holiday treat to bring to a party, or you want something delicious and healthy to enjoy with your family, here are 25 of my favorite Christmas treats that are just as good for you as they taste!
Add Leftover Turkey and Veggies to any of these Dishes. Simply Swap Out Shredded Chicken for Turkey!
This year, I tried a new “strategy” to tackle school lunches. It’s worked so well I thought I’d share it with you. My son is in second grade, so I felt like he was ready to start taking over his own lunch packing. I knew though that in order for it to be a positive and joyful experience for both of us, I needed to have a plan that we could stick to. I wanted it to be easy, quick, fun and healthy. Not only was this a chance to hand over an age appropriate responsibility, but also an opportunity to begin teaching him early how important it is to make food choices that nourish and fuel his body well – train up a child in the way he should go and he will not depart from it!
Here are a few tips that I find help make this successful:
1. Designate a place in the pantry and refrigerator just lunch items. I’ve found that this eliminates any need for me to “monitor” his choices, makes it easy for him, and helps the prepared lunch choices to last longer since no one else is using it for grab n’ go.
2. Prepare and stock up ahead of time! I need to restock the lunch choices every two weeks or so. Some foods last longer than others, but for the most part about an hour of work in preparation lasts nearly two weeks.
3. Buy in bulk and split into small portions. I purchase many of our lunch items from Costco in large quantities, and then on food prep day, I split them into snack size portions, and freeze additional items for the following month.
4. Freeze! The freezer is such an asset to help prevent wasted food and to cut down on prep time. You can freeze so many things! One of the things I do that has been super helpful is to make a couple dozen nut butter and jelly/or honey sandwiches, portioned into sandwich bags and kept frozen. They freeze beautifully and by lunch time it’s perfect for eating. I also do this with muffins, homemade granola bars, and most any of Katie’s baked goods.
5. The rules? Because I’ve pre-prepared a selection of healthy choices, I can really be hands-off and he loves that! I’ve found that he really enjoys the freedom to choose what he wants to eat each day and totally loves that responsibility! The only rule is that he has to include one vegetable selection, the rest is up to him!
Here are a few ideas of the foods I’ve offered to help get you started: