Day 15: Survival vs Living

Action Items:

1. Spiritual Heath through Prayer & Meditation

Isaiah 58:11 (KJV) "And the LORD shall guide thee continually, and satisfy thy soul in drought, and make fat thy bones: and thou shalt be like a watered garden, and like a spring of water, whose waters fail not."

I had a thought today of survival versus living. Survival means the act or fact of surviving, especially under adverse or unusual circumstances. Living means active or thriving, vigorous, strong. My thought was how does one push out of near survival into living. As I meditated on this I thought about how we condition ourselves for survival instead of living. For example have you ever asked someone how they were doing and you hear responses back like "trying to keep my head above water" or "hanging in there" or "just trying to make it". This clearly shows are state of mind which manifests in our actions thus shows us mear survival. So how do we reach our living potential? By first recognizing that our basic necessities are already met we do not have to try to survive as believers when God already has us covered. There are so many scriptures that we could dialogue about on this issue however I wanted to focus in on Isaiah 58:11. This passage of scripture reminds us that Gods guidance is continual and it even touches on the fact of the droughts that we will experience. But guess what, He said he can satisfy our drought. Finally we even get some abundance in the process, our bones will be fat and He is going to water us so much so that the water supply will never fail! Whoa now who is living....I feel like running right now. No more survival for me or you if you believe it and receive it to walk in it daily. We are living healthy warriors from this moment forward in Jesus Name.

Prayer " Father in the Name of Jesus I come to you glorifying your name because you are faithful. Thank you for reminding be that Jesus came so that I might have life and life more abundantly. Forgive me where I chosen to believe the trick of the enemy that I was only capable of surviving only and not living. I choose today that I shall live and not die and declare the works of the Lord. In Jesus Name. Amen.

2. Physical Health through Exercise & Healthy Food Choices

45 mins cardio & 7 reps of 20 squats

Recipe Corner: Healthy Snack Choices

If your anything like me you always enjoy good snacks. I am the snack queen because I constantly eat to keep my metabolism high. So depending on what you want I have a few ideas listed below. Now remember just like your meals plan your snacks so you don't get unwanted additional calories.

Craving salty?

• 5 olives (any kind) (45 calories)
• 1 small Martin's pretzel (50 calories)
• 2 oz Applegate Honey and Maple Turkey Breast wrapped around 2 bread-and-butter pickles (80 calories)
• 1/4 cup hummus, 3 carrot sticks (80 calories)
• 1 Laughing Cow Light Swiss Original wedge, 3 pieces Kavli Crispy Thin (85 calories)
• One 1-oz package tuna jerky (90 calories)
• 1 oz buffalo mozzarella, 1/2 cup cherry or grape tomatoes (94 calories)
• 1 bag Baked! Cheetos 100 Calorie Mini Bites (100 calories)
• 15 Eden's Nori Maki Crackers rice crackers (110 calories)
• 1 cup unshelled edamame (120 calories)
• 50 Eden's Vegetable Chips (130 calories)
• One 1-oz package of Planters NUT-trition almonds (130 calories)
• 1/4 cup Trader Joe's Chili con Queso, 18 baked tortilla chips (140 calories)
• 1/2 cup pumpkin seeds in shell (143 calories)
• 2 pieces (30 grams) prosciutto, 4 dried figs (154 calories)
• 1 Subway Turkey Breast Wrap (190 calories)

Craving sweet?

• 1 package Original Apple Nature Valley Fruit Crisps (50 calories)
• 1 packet O'Coco's Mocha cookies (90 calories)
• 1 Jelly Belly 100-calorie pack (100 calories)
• One 100-calorie pack Trader Joe's Chocolate Graham Toucan Cookies (100 calories)
• One 100-calorie Balance Bar (100 calories)
• 1 Starbucks Mocha Frappuccino bar (120 calories)
• 1 package Back to Nature Honey Graham Sticks (120 calories)
• 1/2 banana rolled in 1 tbsp frozen semisweet chocolate chips (123 calories)
• 2 tbsp Better 'n Peanut Butter, 4 stalks celery (124 calories)
• 1 bag Orville Redenbacher's Smart Pop Butter Mini Bags topped with a spritz of butter spray and 1 tsp sugar (126 calories)
• 24 Annie's Chocolate Chip Bunny Graham cookies (140 calories)
• Half of a 1.08-oz container of M&M's Minis mixed with 1/3 cup lowfat granola (145 calories)
• 1 McDonald's Fruit 'n Yogurt Parfait (160 calories)
• 1 container Fage Greek Total 2% fat yogurt, 2 tsp honey (173 calories)

3. Relational Health

Today's focus is volunteering. Consider this as an option to add to your monthly regime. Helping others helps us not to be so self endulged and really does the heart good. If your not sure where to start google volunteer options in your community or pick a cause that is important to you. Choose to make a difference in someone else's life.

I'm here for you. You can always email me at fisher0331@gmail.com. For assistance with weight loss products you can visit my site at www.richfish.myitworks.com.

In His Love,

DeShawna

Day 14: Your efforts are Not In Vain

Action Items:

1. Spiritual Health Through Prayer & Meditation

1 Corinthians 15:58 (KJV) "Therefore, my beloved brethren, be he steadfast unmovable, always abounding in the work of the Lord, forasmuch as he know that your labor is not in vain in the Lord."

Sometimes in life we can begin getting discouraged because we do not see the immediate manifestation of the fruit of our efforts. There are even those moments when we begin to rationalize our decisions to continue or not continue doing the right thing because we have not experienced any change. Well today healthy warriors I want to encourage you with the scripture of the day 1 Corinthians 15:58 "...your labor is not in vain in the Lord." Don't give up and don't give in you will see and experience the fruit of what your doing in the Lord. Meditate on the fact that you are moving forward in Christ making Godly decisions for your life.

Prayer " Lord I come to you through your son Jesus. Father forgive me unbelief in you. Father please confirm with me that the decisions I have made have been Godly decisions to enhance the stewardship over this life you have giving me. Father I trust you and I choose to follow you in Jesus name. Amen.

2. Physical Health through Exercise & Healthy Food Choices

45 min cardio & 6 reps of 15 arm exercises I.e. triceps, biceps, and chest

Recipe Corner: Breakfast Option

Green Eggs & Ham

1/4 cup pancetta, diced
4 eggs
2 tablespoons milk
1/2 tablespoon olive oil
2 tablespoons pesto
2 whole wheat tortillas
Salt
Fresh ground pepper

What to Do:

1. Heat a small sauté pan over low heat.
2. Add the pancetta and cook until lightly crisp, about 12-15 minutes. Set aside.
3. Meanwhile, in a medium mixing bowl, beat eggs and milk until well combined and pale yellow. Season with salt and pepper.
4. Heat olive oil in a large saute pan over medium heat.
5. Add egg mixture to the pan. Let the eggs cook without stirring for a minute or two.
6. As the eggs start to set, use a wooden spoon to move the eggs around the pan, forming large curds. Continue cooking, stirring constantly, until the eggs set to desired doneness, about 3-5 minutes.
7. Drain and discard the oil from the pancetta. Add the meat to the scrambled eggs and mix together.
8. Spread 1 tablespoon of pesto across each tortilla.  Divide the egg mixture among each tortilla, and roll burrito.

3. Relational Health

Forgiveness is key in any relationship especially to maintain it. Today's action item is release forgiveness in any area of your life that you know you need it. If your unsure that you have unforgiveness then pray to the Father He will reveal all things.

I'm here for you anytime fisher0331@gmail.com. For products to assist your healthy weight loss goals please go to www.richfish.myitworks.com.

In His Love,

DeShawna

Day 13: Think on These Things

Action Items:

1. Spiritual Health through Prayer & Meditation

Philippians 4:8 (KJV)   Finally, brethren, whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things.

Here in the DC area our weather is expected to be 70 degrees today. Spring in in full swing and I hear on the news expect snow next week......you can imagine how I felt hearing this new as excited as I was about spring. But you know our scripture for the day reminds us what to set our thoughts on. In we can be so focused on the bad things that we think will happen in the future that we miss the great thing that's going on right now. Just like me today I could have focused on the snow in the future and missed the 70 degrees today. Lets focus our minds on those things that are pure and lovely.

Prayer " Father I come to you through your son Jesus. Honoring and worshipping you this day. Forgive me where I have been so focused on anticipating the bad that I forgot to be greatful of the good. Help me Lord to concentrate on you and all of the other beautiful things around me. I love you Lord. In Jesus Name. Amen."

2. Physical Health through Excersice & Healthy Food choices

A day of rest!!!!

Recipe Corner: (lunch or dinner option)

Summer Salad

Ingredients:2 15 oz. cans organic chickpeas (garbanzo beans)2 15 oz. cans organic black-eyed peas2 15 oz. cans organic artichoke hearts4 large organic tomatoes½ large organic onion6 large fresh organic garlic cloves¼ cup organic olive oil½ cup organic balsamic vinegarA few pinches of dried organic parsleyFresh ground salt and pepper to taste

3. Relational Health

Get Organized. Start somewhere like one room in your home or maybe your closet or your office. Just choose one option.  

Remember I am always here for you. For products to assist in weightloss please visit my website at www.richfish.myitworks.com.

In His Love,

DeShawna

Day 12: Featured Guest Mrs. Crystal Miamba

Good Morning Warriors! Today as lead by the Lord we are going to do our blog a little bit different. I believe that along the way we need some encouragement to keep on keeping on. So today I have asked my sister in the Lord Crystal Miamba to be a featured guest. Ladies and gents its not easy telling your story so I thank her for being willing to share to encourage someone else. I pray that her story will help to encourage and transform your life in Jesus Name! Without further due the beautiful & powerful Mrs. Crystal Miamba. 

First of all I just want to acknowledge The Heavenly Father who is my life and my source. I also want to greet all of my brother and sisters today. I may or may not know you but we are all connected and we all need one another.
When Minister DeShawna asked me to do this blog I was much honored. I have known her for several years and know her to be a woman of integrity and have seen God move mightily in her life. Initially, I didn't know exactly how to approach this topic of living a healthy lifestyle. There are many different angles all of which are valid and all of which will improve our quality of life if we endeavor to act upon them. When I think about my life, however, I know that any improvements I have made or any success I have is as result of God. Therefore, my approach will always be God-centric.
One of my favorite scriptures in the bible is 3 John 1:2, which says
“Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers. 3 For I rejoiced greatly when brethren came and testified of the truth that is in you, just as you walk in the truth. 4 I have no greater joy than to hear that my children walk in truth.
This passage of scripture is not just the words of the Apostle John but they are the expressed heart of the Father. Any good father wants his children to be prosperous, healthy, and to have soul prosperity. As you read on, John begins to talk about walking in the truth. Again you see hear that the heart of the father is for his children to walk in the truth.
The word of God gives us a very simple formula to living a happy and healthy life. Your body will only be as healthy as your soul is and your soul will only be healthy if you walk in the truth. When we have a revelation of these key components our natural bodies will reflect that.
I know that the word is true and I know that it works because it worked for me. I have struggled with body weight for all of my adult life. When I was child I was a normal weight because my loving mother ensured that I ate healthy and balanced meals. As I grew older and began to live on my own then I steadily gained weight.
In college I picked up the freshmen 15 plus an additional 20 pounds. When I graduated from college I noticed that every year I was 10 pounds heavier than the prior year. When I had my son I really packed on the weight until I found myself at 300 pounds at 5 foot two.

In the winter of 2011 there were three memorable events that occurred, which all culminated into the act of me making a decision to change my lifestyle.The first came when my husband and I went to a friend’s birthday party and I wore a turquoises dress and was photographed in this dress. I knew that I was over weight but I was in denial about how much weight I had actually gained and how dangerous this excess weight was. When I saw the pictures that were taken of me I was shocked out how overweight I really was. I was living a lie. I did not want to face the truths Seeing those pictures was like me coming face to face with the truth.
The Lord then used my natural father to reiterate the truth. I was at home minding my own business when I get a call from my dad. He and I talk often so it wasn't out of the ordinary. We had our normal conversation and then out of the blue my dad says, “Crystal, I love you. You are my only daughter, but you absolutely need to lose weight or you are going to have some serious health problems in the future.” Again the truth hit me like a ton of bricks. Sometimes walking in the truth is a very painful process.
Finally, God Himself spoke to me and told me that I was abusing His temple. He then began to remind me of certain painful events in my life and different times of trauma and I was like why are you bringing up these painful memories. He then showed me that each of my 10 pound gains was almost always correlated to a painful memory or a time of stress. He began to show me a pattern of destruction that was in my life.
I did not really have a body weight problem, this was just a symptom. My soul was sick. The soul consists of the mind, the will, and the emotions. God began to reveal to me that I was an emotional eater. I used food to medicate myself so that I could numb out the pain of the past. He showed me that I had a great fear of rejection and therefore was rejecting myself. My body had become the grand canyon of emotional distress. I had layers and layers of pain all reflected by excess body weight.
Thankfully, God didn't just stop at showing me the problem. He began to heal me of each memory and pour life into each wound. I began to have a greater revelation of His love and realize that when I had problems and stress that I could go to Him.
After I went through this painstaking process of walking in the truth and allowing God to heal my soul, I was then in a place where I could make the right decision to start on the path of eating healthy and exercising. I started this journey on April 27, 2011 and from that time until today March 21, 2014 I have lost over 155 pounds.
Brothers and sisters, sometimes our hormones are out of balance. Sometimes our metabolism may be off kilter. I would argue, however, that the main reason people find themselves out of shape an over weight is because emotional imbalances.
 When I began my journey, I was a 300 pound wounded woman. I was living a lie and I was not healthy. With the help and the grace of God I am now 145 pounds and I am healthy, am in good health even as my soul prospers. I still have goals to attain and I am ever-seeking for improvement but when I am down and when I need shelter  I go to God rather than food.
I pray that what I have said herein will help someone else in the same predicament as I am in. Prosper in all things and be in health, just as your soul prospers

Crystal Miamba

Day 11: Spring Forward

Action Items: 

1. Spiritual health through Prayer & Meditation

Psalm 51:8 "Make me hear joy and gladness" (NKJV)

If your anything like me you have been anticipating spring. Checking out the window seeing if things are changing. Watching the calendar counting down to March 20, 2014. Or maybe not (LOL). I love the spring time because I get to see one of God's best creations, in my opinion , all over the place. You guessed it FLOWERS!!!! Flowers give me life they remind me of seed time and harvest time. They remind me of the many colors of the world and different smells that God has created. They remind me that we are all different shapes, sizes, location and many other ways. Today we are asking God to help us 'hear joy and gladness" as we are springing forward into this new lifestyle. You know I'm a firm believer that when you feel better, you look better and you perform better. So as we are appreciating the change of the season lets appreciate the change in our lives and spring forward into the people that God has called us to be.

Prayer "Lord I come to you in the name of Jesus. Thanking you and honoring you because you are amazing. Thank you for another new season not only naturally but spiritually. I'm asking you to seal my heart with knowing that you will make me hear joy and gladness no matter what things may appear to be. I love you. I trust you. I choose to follow you. In Jesus Name."  

2. Physical Health through Exercise & Healthy Food Choices

Let get moving outside!!! Run/Walk 45 mins plus back on legs 6 reps of 15 squats

Recipe Corner: (Dinner Option)

Salmon with Brown Sugar and Mustard Glaze

3 tablespoons light brown sugar
1 tablespoon honey
2 tablespoons butter
1/4 cup Dijon mustard
2 tablespoons soy sauce
2 tablespoons olive oil
1 tablespoon finely grated ginger
Vegetable oil
Salt and freshly ground black pepper
8 salmon fillets, 6 ounces each
Directions
On the side burner, melt the brown sugar, honey and butter in a small saute pan over medium-high heat. Remove from the heat and whisk in the mustard, soy sauce, olive oil and ginger. Let cool.

Preheat grill to medium heat. Brush salmon with vegetable oil and season with salt and pepper to taste. Place the salmon skin side down on the grill. Coat the flesh of the salmon fillets with the brown sugar mixture. Grill for 6 to 8 minutes to medium doneness, turning once after 5 to 6 minutes.

3. Relational Health 

Consider your circle. Do the people you hang around encourage you to be a better you? When you have conversations with them to you feel enlightened? Do you challenge each other to do things that you typically would not do that is healthy for your life? Do they congratulate you when great things are going on in your life? These are just a few questions to determine if those around you are adding or taking away from your healthy lifestyle. This is all apart of being healthy is having healthy relationships. 

*Special Note: Please invite your friends and family to the blog tomorrow 3/21/14 we have a special guest featuring tomorrow. Mrs. Crystal Miamba!!!!

Reminder I am always here for you. If you have questions or comments please email me at fisher0331@gmail.com. For products to assist in your weight loss please visit my website at www.richfish.myitworks.com.

In His Love, 

DeShawna 

Day 10: Make it Last

Action Items: 

1. Spiritual Health through Prayer & Meditation

1 Corinthians 10:31 (NLT) "Whatever you eat or drink or whatever you do, you must do all for the glory of God."

Okay healthy warriors today I want to focus on making your healthy decision last. I know that we have all committed to 30 days to get us started however I want us to really take this healthy habits in to make a lasting change. None of us are perfect so making sure we maintain take some planning on our part, especially with our involved lives. Start thinking and planning now. Remember this is a lifestyle and in my opinion a very fun one. If your not feeling as excited as I am right now just wait to you start feeling and looking better. It gets contagious. God is very practical in His teachings so I just had to share 1 Corinthians 10:31 because it lets us know that God is concerned about what we eat and drink and He desires for us to do all things to His Glory. One may ask how do I eat and drink for  God's glory by making choices that will take care of your temple. Start your planning now!

Today's Prayer " Lord I come to you in Jesus Names honoring you and worshiping you. I ask that you would for give me for the poor decisions I have made concerning my eating and my health. Restore me Lord and help me to create a healthy lifestyle that I can maintain. I need your strength and encouragement to help me along the way. I trust your lead. In Jesus name. Amen" 

2. Physical Health through Exercise & Healthy Food Choices

45 Mins Cardio & Arm Focus 6  reps of 10 with light weights i.e. triceps, biceps, and chest  

Recipe Corner: Dinner Option 

Roasted Brussels Sprouts 

Brussel Sprouts 

Olive Oil 

Garlic

Pepper 

Salt

Cut Ends of Sprouts and make sure there are no dark or spotter leaves

Season add oil, place on a pan, Preheat oven 400, Roast for 20-30 mins 

Serve!

3. Relational Health 

Get some sleep! Sleep is a vital part of our health and when we sleep well we feel so much better. If you are used to going to bed late all the time make an effort to get in the bed earlier so you will feel refreshed in the morning!

Remember I am always here for you. I accept questions or comments. If you need me email me at fisher0331@gmail.com. For natural products to help assist you in your weight loss and healthy habit changes please visit my website at www.richfish.myitworks.com.

In His Love, 

DeShawna 

Day 9: Better Late Than Never

Action Items: 

1. Spiritual Health through Prayer & Meditation 

Philippians 3:14 "I press toward the mark for the prize of the high calling of God in Christ Jesus"

Wow so if you all are anything like me you like to be in control of whats going on in your life. Well note to self we are not in control God is. Imagine me freaking out because I had my entire day planned out and the first thing I do in the morning is prayer & study and the next step of commitment is the blog. Well needless to say God had a different plan. I am excited to report that I did not let it overwhelm me I went with what he wanted me to do. Ha! My Father in heaven is so amazing because he made me go through the lesson he wanted me to share. It is never too late to complete your assignment. Sometimes we think we are behind and not doing the things we need to do. Now lets be clear you know you when your being lazy that is not what I am talking about. I am referring to when we have an agenda and it just seems as though no matter how hard you try it just is not working out in the order you intended. Well ladies and gents today was that day for me and I am so relived that God took control and taught me a lesson in the process. So the lesson is this release your agenda to God and "press toward the mark for the prize" the mark may sometimes remain the same its just that your not getting there the way you thought. I'm just so excited that we have such liberty in Christ and we do not have to be the boss. This just reminded me of one of my best girlfriends Alexis Joi she tells me all the time "I did not sign up to be an adult". I use to laugh it off and tell her how funny she is but in fact she is TOTALLY RIGHT!!! We should have a childlike faith and trust our father. He is the parent and we are the children.

Prayer: "Lord I submit myself to you and surrender my schedule for your, forgive me when I try to take control. I acknowledge that you are in complete control over me. I choose to press on as I follow you to reap the victories and learn the lessons you are teaching me daily. I love you Lord. In Jesus Name."

2. Physical Health through Exercise & Healthy Food Choices

45 Mins Cardio of your choice & Squats 5 reps of 15

Recipe Corner: Breakfast Option

Broccoli, Tomato & Cheese Omelette

3 Large Eggs
1 Large Eggs White
1 Tbs Milk
Pinch of Salt
1 cup cooked chopped broccoli
1 large roma tomato, sliced
1/2 cup coarsely grated reduced-fat swiss-style cheese

3. Relational Health 

Schedule some personal time for yourself. Choose one thing that you love to do and pencil it in. Its all about you!


Remember I am here for you. Questions of comments please email me at fisher0331@gmail.com. For weight loss products please visit my website at www.richfish.myitworks.com.

In His Love,
DeShawna

Day 8: Renewed, Restored, Refreshed

Action Items:

1. Spiritual Health through Prayer & Meditation

Jeremiah 31:25 (ERV) "I will give rest and strength to those who are weak and tired".

Healthy warriors I wanted to talk to you today a little bit about seeking God for rest and strength. This was very heavy on my heart this morning because I have been having such a strong desire just to feel back in the swing of things in my personal life. I have been fighting over the past week just to get back on track and feel my best doing it. As I prayed this morning and pondered my personal situation I started thinking about all the Healthy Warriors who have committed to a better lifestyle just like I have. I have spoken to some of you personally and I know several of you and I understand that we all have one thing in common. The one thing in common that we all share is that we have several things on our plates and we strive to give everything our very best. In this journey there are times that we get exhausted, overwhelmed & just want to throw in the towel and hide. Well today's scripture reminds of yet again of two of the many benefits that God gives us daily rest and strength. One of the things that I keep in mind is its okay to have certain feelings and emotions because this is the way that we are designed. However we should choose to immediately submit those feelings and emotions to God so he can replace them with what He wants us to focus on to continue in a healthy attitude and healthy state of mind. Its possible to feel renewed, refreshed & restored we just need to acknowledge that we are tired and weak and God will exchange that with rest and strength.

Today's Prayer "Lord I come to you in Jesus Name. Thanking you for life, health and strength. Lord sometimes I get weak and tired of the everyday things that I go through. I want to experience your rest and your strength. Fill me with your holy spirit so that I will be renewed, refreshed and restored. I love you and I trust you. In Jesus Name. Amen."

2. Physical health through Prayer & Meditation

YOUTUBE VIDEO:

Yoga For Beginners - 40 Minute Home Yoga Workout

After workout video do 5 reps of 10 light weights with arms i.e triceps, biceps & chest

Recipe Corner: Lunch or Dinner Option (Heart Healthy)

Chili with Beans, Tomatoes & Corn

2 tbs canola oil

1 large onion, finely chopped 

1 med pepper, chopped

1 small carrot, diced

1 small celery stalk, diced

4 cloves garlic, crushed

3 tbs chili powder

2 tbs sweet paprika

2 tsp dried oregano 

1 tsp ground cumin

28 oz can whole tomatoes with their liquid, chopped

2 x 15 oz cans cannellini beans, drained and rinsed

15 oz can black beans, drained and rinsed

1 cup water

1/4 salt-reduced soy sauce 

2 cups frozen corn kernels 

 Heat oil. Add onions, pepper, carrot, celery, and garlic. Cook 5 mins. Stir in chili powder, paprika, oregano, cumin. Cook 1 min.

 Add tomatoes, beans, water and soy. Simmer uncovered 30 mins. Sir in corn. Simmer 10 mins. Serve Hot

3. Relational Health 

Meet someone new today. Make an effort in your day to spark a conversation with someone you don't know. This helps our ability to widen our communication skills. 

Always remember I am here for you. I love comments an feedback. You can always email me at fisher0331@gmail.com. For products to encourage your healthy lifestyle visit my website at www.richfish.myitworks.com.

We Can Do This Healthy Warriors!

In His Love, 

DeShawna  

   

Day 7: Gods Grace is Enough

Action Items:

1. Spiritual Heath through Prayer & Meditation

1 Peter 5:10 "But the God of all grace, who hath called us unto his eternal glory by Christ Jesus, after that ye have suffered a while, make you perfect,stablish,strenthen,settle you."

I am so honored today to have been reminded that God's grace surpasses my failure! I have made several mistakes in life and it is so refreshing to know that God's grace "makes me perfect,established,strenthen and settled". This stands for you too! The is great news and should liberate us and motivate us to continue on with the King of Kings or choose Him if you have not made that decision. Receive God's grace today it cost Christ everything but it is free for you.

Today's Prayer "Lord I come in Jesus name thanking you for your Grace, please forgive me where I have discounted your grace, thank you for continuing to shower me in the midst of my mistakes. I choose liberty,I choose freedom,I choose you."

2. Physical Health through Exercise & Healthy Food Choices

Day of Rest!!!!

Recipe Corner:

Brown Sugar Beans

Beans of your choice
97% Lean Turkey
Brown Sugar
Mustard
BBQ Sauce
Cinnamon
Vanilla Extract

Groung turkey & boil beans
Add beans to Turkey with all ingredients
Serve

3. Relation Health

This is the day of reconciliation. Choose to forgive or ask for forgiveness. Choose to have healthy relationships.

Im here for you!

In His Love,
DeShawna

Day 6: Stress Relief

Action Items: 


1. Spiritual Health through Prayer & Meditation:

Today we will be focusing on some stress relief techniques. Today's scripture for meditation is Philippians 4:7. Today's Prayer " Lord I come to you in Jesus Name asking for your peace, your plan and your purpose. I choose to release any and all stress. I choose to pray and not worry. I choose to keep my eyes focused on you. I love you and I surrender my all to you in Jesus Name. Amen"

10 Relaxation Techniques That Zap Stress Fast

1. Meditate 

A few minutes of practice per day can help ease anxiety. “Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress,” says psychologist Robbie Maller Hartman, PhD, a Chicago health and wellness coach. The process can be simple. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting -- out loud or silently -- a positive mantra such as “I feel at peace” or “I love myself.” Place one hand on your belly to synch the mantra with your breaths. Let any distracting thoughts float by like clouds.

2. Breathe Deeply Give yourself a 5-minute break from whatever is bothering you and focus instead on your breathing. Sit up straight, eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth. “Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure,” says psychologist Judith Tutin, PhD, a certified life coach in Rome, Ga.

3. Be PresentYou rush through dinner, hurry to your next appointment, race to finish one more thing on your agenda. Now try something different: Slow down. “Take 5 minutes and focus on only one behavior with awareness,” says Tutin. Notice how the air feels on your face when you’re walking and how your feet feel hitting the ground. Enjoy the texture and taste of each bite of food as you slowly chew. When you spend time in the moment and focus on your senses, you should feel the tension leave your body.

4. Reach OutA good social support system is one of the most important resources for dealing with stress. Talking to others -- preferably face-to-face or at least on the phone -- is a great way to better manage whatever is stressing you out.

5. Tune In to Your BodyMentally scan your body to get a sense of how stress affects it each day. Lie on your back or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels. “Simply be aware of places you feel tight or loose without trying to change anything,” says Tutin. For 1 to 2 minutes, imagine each deep breath flowing to that body part. Repeat this process as you move your focus up your body, paying close attention to sensations you feel in each body part.

6. DecompressPlace a warm heat wrap around your neck and shoulders for 10 minutes. Close your eyes and relax your face, neck, upper chest, and back muscles. Remove the wrap and use a tennis ball or foam roller to massage away tension. “Place the ball between your back and the wall. Lean into the ball and hold gentle pressure for up to 15 seconds. Then move the ball to another spot and apply pressure,” says Cathy Benninger, a nurse at The Ohio State University Wexner Medical Center in Columbus.

7. Laugh Out LoudA good belly laugh doesn’t just lighten the load mentally. It lowers cortisol, your body’s stress hormone, while increasing brain chemicals called endorphins that boost your mood. Lighten up by tuning in to your favorite sitcom or video, reading the comics, or chatting with someone who makes you smile.

8. Crank Up the TunesResearch shows that listening to soothing music can lower blood pressure, heart rate, and anxiety. “Create a playlist of songs or nature sounds (the ocean, a bubbling brook, birds chirping) and allow your mind to focus on the different melodies, instruments, or singers in the piece,” suggests Benninger. You also can blow off steam by rocking out to more upbeat tunes -- or singing at the top of your lungs!

9. Get Moving You don’t have to run in order to get a runner’s high. All forms of exercise -- from yoga to walking -- can ease depression and anxiety by helping the brain release feel-good chemicals and by giving your body a chance to practice dealing with stress. You can go for a quick walk around the block, take the stairs up and down a few flights, or do some stretching exercises like head rolls and shoulder shrugs.

10. Be GratefulKeep a gratitude journal or several (stash one by your bed, keep one in your purse, and one at work) to help you remember all the things that are good in your life. “Being grateful for your blessings cancels out negative thoughts and worries,” says Joni Emmerling, a wellness coach in Greenville, N.C. Use these journals to savor good experiences like a child’s smile, a sunshine-filled day, and good health. Don’t forget to celebrate accomplishments like mastering a new task at work or a new hobby. When you start feeling stressed, spend a few minutes looking through your notes to remind yourself what really matters.

2. Physical Health through Exercise & Healthy Food Choices

Today is a day of REST!!!!!!

Recipe Corner: Breakfast Option 

Spinach Eggs

Eggs, Seasons, Milk, Spinach, Butter, Onions (Optional)

Oil pan with butter and add Spinach  

Mix eggs, seasons, butter & milk 

Place mix in the pan with Spinach 

Serve with desired breakfast food!

3. Relational Health 

Family Day. There is nothing that makes you feel better than spending time with the ones you love. Choose to do something today with your family.

I'm here for you. You can email me at fisher0331@gmail.com. For products to assist in your weight loss please visit my website at www.richfish.myitworks.com.

We can do this Health Warriors!

In His Love,

DeShawna 

Day 5: Faith Forward

Action Items:

1. Spiritual Health through Prayer &Meditation

Luke 17:19 (KJV)

"And he said unto him, Arise, go thy way: thy faith has made thee whole"

Isn't it amazing that there are times in life that we all "feel" like we just can't go on and there is no way out of our current situation. Or try this that your current state feels permanent like it is never going to come to an end. It sometimes "feels" as though we have been standing in the same spot for years with no growth and no movement. Would you be surprised if I shared with you that if you have accepted Jesus Christ as your personal savior you already have the key. What is this key you ask.....its faith. There are so many accounts in the word of God that we read "thy faith has made you whole". I know personally I have been in so many life situations that I just felt like nothing was ever going to change and maybe God just didn't want me to be fulfilled in theses areas. But this is far from the truth. I had to honestly check my belief system and focus. And ask myself what or who am I focusing on. If it was the problem then clearly I was not focused on God. I know we hear this so much but its so true we have to keep our eyes on the master so we can receive His plan so we can hear "thy faith has made thee whole". I love today's scripture because what it is clearly stating is Faith forward. When we have faith that God is in control and he is working everything out our faith will push us right where we need to be and we will be whole doing it. Wow I just get so excited and encouraged in the word of God because its true. Today healthy warriors we choose to faith forward.

Today's Prayer: "Father I come to you in Jesus Name thanking you for your word that is true and encouraging. Father forgive me where I have had doubt and unbelief towards you. Help my unbelief Lord I desire to trust totally in you and your plan. I choose this day to faith forward so that I can be made whole. I love you. In Jesus Name I pray. AMEN."

2. Physical Health through Exercise & Healthy Food Choices

45 Mins Walk/Run & 5 Reps of 10 Crunches (please make sure you are doing them properly)

Recipe Alert!!!!!

I bet all thought healthy warriors can't have sweets but boy were y'all wrong!

Oatmeal Cookies (heart healthy for lowering cholesterol levels)

Makes 48 Cookies
Preparation Time 20 Mins
Cooking Time 10 to 12 Mins

1 Cup all purpose flour
2 1/2 teaspoons baking powder
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/4 teaspoon ground cloves
1 cup old-fashioned rolled oats
1 large egg
1/2 canola oil
1 teaspoon vanilla extract
1 cup brown sugar
1 cup rated carrots
3/4 seedless raisins

1. Oven 375
2. Stir in flour, baking powder, salt cinnamon and cloves in medium bowl
3. Stir in oats
4. Beat egg, oil, vanilla extract in a large bowl. Beat in Sugar. Beat in flour mixture until evenly moistened.
5. Fold in Carrot and raisins to make dough stiff
6. Bake your Cookies & Enjoy!!!!


3. Relational Health

Today is Parents Day. If your parents are alive reach out to them and tell them you love them. If your parents are alive and you are not speaking be reconciled and choose forgiveness.(This is a process but start being healthy in this area today). If your parents aren't alive take time for remembrance and Thank God for allowing then to bring you into this world. How we treat others should not be based on how they treat us. So if there are issues there you choose to love the unlovable.

Remember warriors I am always here for you. You can email me at fisher0331@gmail.com. For products to help in weight loss please visit my website at www.richfish.myitworks.com

We can do this Healthy Warriors!!!!

In His Love,
DeShawna

Day 4: Fighting Through Frustration

Action Items:

1. Spiritual Health through Prayer & Meditation

Philippians 4:6-7 (NKJV)

"6 Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; 7 and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus." 

Well my friends let's face it we are all challenged at one time or another with frustration. Frustration comes when the outcome or the result of something was not the way we wanted it to be. And if we are not careful frustration can lead to anger which is an additional issue. Today's scripture is reminding us not to be anxious. I love this passage of scripture because it always sets me straight and reminds me God is in control. The moments I feel frustrated are the moments that I have stop trusting in Gods ability to work everything out for my good. I know that sometimes those outcomes or results we need are for life's necessities but again we are being reminded today to allow God to handle it all. So how do we fight through frustration? We tell our Father about it in prayer, we release it to Him, then we accept the peace that he offers us. This comes with a price of trusting that God can handle all things and he will not allow us to fall by the waste side. He is able!

Today's Prayer " Lord  I am frustrated about (whatever the situation) and I am choosing to talk to you about this. I feel this way because of (the reason). I am choosing to give it over to you and release it from my control. Please give me your peace while I wait on your outcome or result. I trust you Lord. In Jesus Name I receive my peace."

2. Physical Health through Exercise & Healthy Food Choices

YOUTUBE VIDEO: Fat Burning Cardio Workout - 37 Minute Fitness Blender Cardio Workout at Home
After the video spend sometime really stretching out your body. 

Recipe Corner!!!!!

Lunch Option 

So I tried something new yesterday for lunch a broccoli slaw with chicken wrap. It was delicious!

1 Bag of Broccoli Slaw 
2 eggs
Chicken breast (Optional)
Cheese (Optional)
Whole Wheat Flat Bread

Oil Pan, Cook eggs first with seasoning, then add broccoli slaw 
Cook chicken in a separate pan season then add to mix 
Add Cheese
Place Broccoli mix onto flat bread and serve

3. Relational Health 

Today lets focus on someone else. Pay someone a complement. Call someone and ask them how their day was. Send someone a just thinking of you card. Reach out and do something nice for someone else today. 

Remember you can always contact me at fisher0331@gmail.com. Feel free to comment anytime. For products please visit my website at richfish.myitworks.com.

We are do this together Health Warriors!

In His Love,

DeShawna

Day 3: Renew Your Mind Daily

Action Items: 

1. Spiritual Health through Prayer & Meditation

Rom 12:1-2 (NKJV)

12 I beseech you therefore, brethren, by the mercies of God, that you present your bodies a living sacrifice, holy, acceptable to God, which is your reasonable service. 2 And do not be conformed to this world, but be transformed by the renewing of your mind, that you may prove what is that good and acceptable and perfect will of God. 

Today's area of focus is our minds. Lets face it the way we think shapes our entire outlook on our lives. Making sure that we have the proper mindset it key for success. We have all herd the saying "No More Stinking Thinking" when it comes to the professional environment but I would say this should be the case in everything that we do. We have all been guilty of allowing our thoughts to dictate the outcome of a activity in our lives. Just as negative thoughts can hinder us renewing our minds daily with the word of God can keep us and cause us to perform in measures that we never even imaged. Today's scripture reminds us just how powerful the word of God is to us. Just by renewing our minds daily the word of God assures us that we will be able to "prove what is that good and acceptable and perfect will of God". Now for me that gets me excited to know that daily as I renew my mind I will know the perfect will of God! This is a level of commitment to being a healthy warrior that tops everything else. We are choosing to have a healthy mind daily.

Our prayer today is "Lord I give you my mind, my body and my will by faith. I choose to have a renewed mind in your word. I desire to know your perfect will for this day that you have blessed me with. I want to have thoughts that line up with the will you have for me. I surrender this day."


2. Physical Health through exercise & Healthy Food Choices

Another beautiful day today. Walk/Run for 45 mins outside (for me!!!) and 15 min light weights on arms i.e triceps, biceps and chest. Again the workouts that I post are what I do for the day. If you already have a regimen you can stick to that if its working for you. However if you don't have any exercise in your daily life please by all means follow me. Get that body moving. Just to let everyone know I work out 5 times a week. That doesn't mean you have to or should. You need to do whats best for your body. If you are just starting out I would suggest 2-3 days a week to build your endurance. My days of rest are Saturdays and Sundays.

Recipe Alert!!!!

 Mediterranean Rice with green peas & sun-dried tomatoes (Lunch or Dinner Option) *This is a heart healthy choice

Preparation Time 15 mins
Cooking Time 20 mins

1 2/3 cups of low-sodium chicken stock
2 cups fresh or frozen peas
1/2 cup sun-dried tomatoes, thinly sliced
1/4 teaspoon salt
1 cup long-grain white rice

1. Boil stock then add peas, tomatoes and salt. Bring back to a boil and add rice and stir. Cover and lower heat to a bare simmer. cook until liquid is absorbed and rice is tender

175 Calories, 7g protein, 0g Fat, 0mg cholesterol, 36g carbohydrates, 3g fiber, 437mg Sodium

This can be a veggie meal or you can add some fresh fish or chicken. A salad is always a great add everyday!

3. Relational Health

Today lets make a new connection. Make that phone call for that opportunity you were interested in. Call a business or a prospective customer for a new professional relationship. Apply for a new job that you were desiring. Whatever it is choose today to make a new connection. As a measure of encouragement I made a new connection and I received an immediate response. You never know what can happen when you step out on faith and make a new connection!

Remember I am always here for questions or comments. I love hearing from you. I have gotten some amazing feedback already for this blog. I pray that in our journey together to become healthy warriors that our lives will never be the same in Jesus Name!

I have been asked about my wraps, vitamins, protein shakes ect... I am now currently accepting appointments. If you want to check out my products and then contact me that is great you can visit my website at www.richfish.myitworks.com. Email me for an appointment at fisher0331@gmail.com.

Lets do it Healthy Warriors!

In His Love,

DeShawna

Day 2: Value Your Body

Action Items:

1. Spiritual Health through Prayer & Meditation-

1 Corinthians 6:19-20 AMP " 19 Do you not know that your body is the temple (the very sanctuary) of the Holy Spirit who lives within you, Whom you have received [as a Gift] from God? You are not your own, 20 You were bought with a price [purchased with a preciousness and paid for, made His own]. So then, honor God and bring glory to Him in your body."

Today's area of focus is valuing our bodies. We have decided to take on this challenge because we all have a desire to take better care of ourselves and lead healthier lifestyles. The first step in this process is knowing and understanding the value of our bodies. This scripture is a reminder of how delicate we each are. In our time of prayer and meditation on the word our prayer today is "Lord help me to know and understand how you view my body so I can have the same respect for my body that you do."

In today's society many of us suffer from a negative body image for one reason or another which causes us not to treat ourselves as valuable as we are. So this prayer and meditation time is geared to help us begin the process of valuing our body's in the same regard that Christ did. This is a process, its not something that can just change overnight however we have to start somewhere. Today is our starting point. Today we are choosing to value our bodies. Today we choose to love our bodies.

2. Physical Health through exercise & healthy food choices

Today is a day of cardio. Do your choice of cardio i.e. walking, treadmill, elliptical, or bike whichever you prefer for 45 mins. After your cardio 5 reps of 10 squats. (remember with your squats to always suck in your stomach as you are squatting this helps straighten your core). I'm doing a walk/run in my neighborhood since the weather is nice then my squats.

Dinner Recipe:

Mashed Sweet Potatoes & Carrots: add a tbs of butter, sprinkle of nutmeg & cinnamon
Lemon Salmon: Bake Salmon add seasonings to your liking and squeeze fresh lemons over the salmon
Spinach: raw or steamed your choice

3. Relational Health

Since we are dealing with the value of bodies lets choose to spend some quality time alone for at least 15 mins. Use this time to reflect on how you beautiful you are and how much of an impact you make in others lives in your household, on your job and in your community. Think about how your life is painting a color in this world and how you are leaving a mark wherever you go. You are valuable and people need and love you. You are important. You are beautiful.

* This exercise is not designed to be self centered its designed to create self value. When we feel better about who we are and what we do we perform better all together. We may not get the thank yous that we deserve from others so this is our moment to appreciate ourselves and what God has place on the inside of us to share with the world. This may feel a little uncomfortable if you are someone who never focuses on yourself but it is okay to acknowledge the beauty God has placed on the inside of you. You deserve to look and feel you absolute best Healthy Warrior!

I would look to hear any comments that you have. Please feel free to share anytime.

In His Love,
DeShawna

Day 1: Love Yourself

Congratulations on deciding to be a 2014 Healthy Warrior! We will be partners for the next 30 days challenging ourselves to stay focus on our goals and creating a healthy lifestyle that we can continue far beyond the 30 days. Just as a reminder the 3 areas of focus are:

1. Spiritual Health
2. Physical Health
3. Relational Health

Each day we will have 3 action items to achieve in helping us to become a Healthy Warrior. Let's Get Started!

Action Items:

1. Spiritual Health through Prayer & Meditation-

Today's area of focus is loving yourself in the skin that you are in. Many times we all suffer some form of low self-esteem for one reason or another and it changes the way we look at ourselves in the mirror. We become our very own worst critic and no matter how we succeed we are never good enough for ourself. Today we are challenged to love who we see in the mirror just the way we are in order to know that we deserve a better lifestyle. Loving ourselves allows us to be free from self sabotage and walk in victory in the areas that we need to improve in. The scripture for medication is :

Psalms 139:14 (KJV) " I will praise thee: for I am fearfully and wonderfully made; marvelous are thy works; and that my soul knoweth right well"

God has made us unique for a reason and a purpose. Today's prayer is very simple ask God to show you how beautiful you are to him. Then find something good about yourself and affirm yourself on that thing for example:

"I really love the way I look when my hair is done this way." Paying yourself a compliment helps you to love and appreciate who you are. If you have never affirmed yourself it can be a little uncomfortable. But our goal is to be comfortable in the skin we are in to push ourselves to be better. You deserve to be a better you!

2. Physical Health through exercise & healthy food choices

Today's exercise is 45 mins of total body yoga flow workout #1: tone,balance & flexibility. (You can look this up on you tube for free).  After yoga 15 mins of light weight training for your arms at least 5 sets of ten choose 3 target areas of focus. For example : biceps, triceps and chest.

* if you already have a workout schedule continue doing that. These workouts are just suggestions for those who need a starting place and our my personal daily workouts.

Recipe: Orange Creamsicle Protein Smoothie

27 grams of protein this is for a energized breakfast or post workout * varies per protein powder used

2 scoops of profit protein (www.richfish.myitworks.com.)
1\2 cup of water
1\2 cup of almond milk
3 ounces frozen orange juice
1\2 frozen banana
1 tbs honey
3-5 ice cubes
* you can also add 8 servings of fruits and veggies in with greens on the go which can be ordered on my website as well

3. Relational health

Today's action item under relational health is make a phone call to someone you love that you have not talk to in a while. Maybe you just need to remind them that you love them or maybe there is some unclean air that needs to be handle. What ever the reason make the call today!

I welcome your questions, comments or concerns daily. Let's dialogue and share I would love to hear from you!

Remember this challenge is our way of taking control over our lives and deciding to be victorious in healthy living. We deserve it!

I love you all with the love of the Lord,

DeShawna