Wellness Wednesday Tip of The Week

This week’s declaration is based on Psalm 6:9 (TPT): God hears my prayers and answers all of them.

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This week’s wellness tip is to try a new piece of fruit. It is my (not-so-secret-anymore) dream to travel the world and eat fruit. I think I associate fruit with adventure. When I was a little girl, my mom always took my siblings and I to the fruit stand near where we lived in South Florida to try new fruit. I LOVED it and it is still one of my best childhood memories. I still really, Really, REALLY enjoy fruit to this very day. I’ve eaten everything from the usual apples, oranges and bananas, to tamarinds, sapodillas, lychees, quinces and everything in between. There are many foodies; but I am a self-proclaimed fruitie. I think I’m equally as fascinated with the fact that God created fruits and they’re so simple to eat, nutritious and absolutely delicious! I truly believe that He had me in mind when He was creating all of the different fruits.

If you try a new piece of fruit, let me know if you like it or not.  As always, have an excellent rest of your week and I’ll be “seeing” you!

Eternal Blessings,

Yonka

 

Wellness Wednesday Tip of The Week

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Hello Everyone!!

This week’s declaration is based on John 4:18 and is: I am fearless, because of YHWH/God’s perfect love. This week’s exercise is the Four point lunge; which is a lunge to the front, another to the side, one to the back, followed by a curtsy lunge. You would then switch and do it on the other side. When performing the exercise, be sure to keep your knee and ankle aligned. For a demonstration of the exercise click here. As always, have an EXCELLENT week and I’ll be seeing you!

Yonka

Declaration & Healthy Living Bit of the Week

Hi Everyone!

This week’s declaration is based on 1 Peter 5:6 -7: God cares for me and will lift me up in due time.

Have you ever tried bitter melon (aka bitter gourd) tea? It is NOT delicious. It is very bitter; but the taste came be made bearable by adding some honey to it. I’ve known about bitter melon and many of it’s benefits for a couple of years. I had a couple of close friends who dealt with diabetes consume it as a regular part of their diets. All four of them controlled their diabetes by taking bitter melon. I started drinking it just two weeks ago; when one of my sons got a cold. Not only is it beneficial for controlling diabetes, it’s also good for strengthening the immune system, dissolving kidney stones, lowering the bad cholesterol, and losing and maintaining weight among many other benefits. I’ve also noticed that it helps me to control cravings. So, if you’re looking for a more natural way to deal with any of the above ailments that I’ve mentioned, give this tea a try! I’ve actually adapted to the taste of it (with honey); and my kids actually like drinking it too.

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As always, have an EXCELLENT rest of your week and I’ll see you around the blog.

Yours in Messiah,

Yonka

Affirmation & Exercise of the Week

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Good Morning Everyone!!

This week’s affirmation is based on Deuteronomy 7:9; as well as at least 15 other scriptures. It is: God is faithful. As you meditate God’s faithfulness, I hope it produces such a steadfast trust in you, to know beyond all shadows of doubt, that God’s word will always prevail. He told Joshua that no one would be able to stop him all the days of his life. That word still stands for us. His word is unchanging and always prevailing….if we believe Him.  David said to Goliath (in my own words): How dare you defy the army of the living God?! Today I’m gonna cut your head off and feed your body to the birds! He was able to say that and mean it; because He knew that God was faithful; regardless of who or what came against him. He knew what Joshua came to understand by meditating on  the word of God. Know that no matter what giant you’re dealing with today…..debt/struggling finances, poor health, wayward children, losing weight, depression….whatever…..God gave us victory over it. Meditating on the truth of His word, will ensure your victory over it. God does not produce losers. He only produces winners. He ALWAYS causes us to win (2 Corinthians 2:14).

The exercise of the week is a chest stretch. Many people deal with upper back pain due to poor posture throughout the day. If you’re dealing with upper back pain, make it a point to stretch your chest daily; as well as strengthen your upper back. It’s highly probably that your chest muscles are very tight and overworked; while your upper back muscles are overstretched and very weak. Below is the video with the affirmation and demonstration of the stretch. As always, have an EXCELLENT week; and if you have any questions, please feel free to ask!

 

Declaration & Exercise of the Week

Hello All!!

This week’s declaration is based on Proverbs 28:1: I am as bold as a lion. This week’s exercise is actually two: the upper body exercise is a lat pull down using a fitness tube; which strengthens the upper back and lats (side muscles of the back). When you pull the fitness tube down into your chest, squeeze your shoulder blades together. The other exercises is the curtsey lunge; which strengthens your glutes, inner and outer thighs. Go as low as comfortable; and be sure to keep your core engaged by pulling your belly button into your spine. If you have any questions; please feel free to ask! Have an excellent rest of the week!

The 8 Dimensions of Wellness – Social

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Social Wellness refers to our relationships and how we interact with other people. It involves good communication skills, respect for self and others, meaningful relationships and a good support system. According to a study by Umberson & Montez, relationships influence health through a process of reinforcing or inhibiting health-promoting or health-damaging behaviors over time. The bible is full of verses about all relationships. One of which is Proverbs 17:17, which says that a friend loves at all times; and a brother is born for adversity. Genesis 2:18 says the following: The Lord God said, “It is not good for the man to be alone. I will make a helper suitable for him.” Our relationships are important, even from God’s perspective.

The bible gives some good standards for our various relationships.

  1. Husband & Wife relationship:Ephesians 5:22-33; Colossians 13:18 &19
  2. Children & Parents: Ephesians: 6: 1-3
  3. Fathers & Children: Ephesians 6:4
  4. Church family: Colossians 3:12- 14
  5. Friends: Proverbs 27:5 – 6; John 15:12-15
  6. Employer & employee: Colossians 3:23; Deuteronomy 15:10; Deuteronomy 24:14

Oftentimes our relationships are mirrors that reflect the inner-workings or hidden areas of our souls. The soul is like a magnet that draws our circumstances to us. If you find that your relationships have a common theme of joy and endurance, then I’m 99.999% sure that you have mastered 2 Corinthians 10:5; and Philippians 4:8. However, if you’re like many of us who are still learning to bring every thought into captivity to the obedience of Christ and thinking on love and positive things; then take this opportunity to make a solid decision to begin healing these toxic thoughts, feelings and emotions that have habitually created less-than-desirable circumstances in your relationships. As children, we learned how to relate to others from our family members; as well as from teachers, friends, and other group members that we were associated with. If what we’ve learned was unhealthy or dysfunctional, we can change it. Healthy relationships are ours to enjoy; as well as a component of overall wellness.

If you would like to strategies for improving the social area of wellness in your life, do consider joining me for my next All is Wellness program session beginning on March 18th. Please feel free to email me at theexcellentwoman1@gmail.com. Until next time…..many blessings!

The 8 Dimensions of Wellness – Physical

img_2611Happy Belated New Year to All who read this post! I sincerely wish you a disciplined year, so that you will accomplish all of your goals. Tonight’s post is about physical wellness; which is defined as recognizing the need for physical activity, healthy food and sleep (SAHMSA). According to a report by the Center for Disease Control (CDC) only 23% of Americans get the recommended amount of exercise. I won’t even bother with the statistics on nutrition, because it’s complete disaster. According to the National Sleep Foundation, Americans sleep an average of 7 hours and 36 minutes; which is within the sleep recommendation range, however, 35 % reported poor or fair sleep quality. In a nutshell, Americans have poor quality exercise, nutrition and sleep habits. It’s no wonder that over half of all Americans take prescription drugs; and they average taking four. That’s a lot of drugs and alot of money. Early last year, the average price for generic prescription drugs was $80 for a month’s supply. (1) $320 is quite a bit to pay for drugs that are only treating symptoms. I just don’t know how this is a viable solution to anyone. In my mind’s eye, if you have a problem, RESOLVE it! Don’t put patches on it or allow it to linger.

So what does the bible say about physical health and wellness? Concerning exercise, 1 Timothy 4:8 says that physical training is of some value. There are quite a few verses regarding nutrition. Genesis 1:29 talks about fruit and vegetables. Genesis 9:3 states that everything that moves, would be food for them. Nehemiah 8:10 talks about eating fat. Of course there’s the vegetables and water diet in Daniel 1:12. Here’s the thing to consider…..their diets were related to where they were and where they were going. When Adam and Eve were in the garden (a stress-free place), fruits and vegetables was the diet. When Noah and his sons came out of the ark to a post-flood earth, every living thing was the diet. When the children of Israel were in the desert, they ate manna, but when they entered the Canaan, the manna stopped and they ate corn and fruit from the land (Joshua 5:12). So, you have to know where you are on your journey; and how to eat optimally for it. As for sleep, there is one verse that I think is God’s intention for His people. It is Psalm 127:2 (CEB): It is pointless that you get up early and stay up late, eating the bread of hard labor because God gives sleep to those he loves.

When Jesus prayed in Matthew 6:10 – your kingdom come, your will be done, on earth as it is in heaven. When I think of heaven, I’m hard-pressed to believe that sickness or disease is there. Our bodies are God’s temple; and we are to honor God with our bodies (1 Corinthians 16:19-20). How do you do this? Is your temple reflective of heaven….fit for the King of kings to live in; or does it need some work?

Reference

1. https://www.goodrx.com/blog/are-drugs-getting-more-expensive/