Do you have strength goals for 2025? Then this episode will bless you, packed with ideas for your Christmas list, to set you up for success and strength gains. This episode focuses on helping women, particularly those in perimenopause, start strength training with minimal equipment. 

You’ll hear in today’s episode:

1.  Three essential strength training items
2. A fun announcement of something I’ve been creating and am so excited to get into your hands to help you get strong at home, with little equipment!

ITEMS DISCUSSED

Resistance Bands

Resistance Loops

Melt Method Soft Body Foam Roller

LINKS DISCUSSED

The surprising connection between fascia, chronic pain and overall wellbeing with Sue Hitzmann

50 Lessons I’ve Learned in 50 Years

The post The (under $50) Items you Need to Start Strength Training appeared first on .

Jeff Ash talks with us today about tackling diet culture among men. He also touches on the role of structured eating, and finding balance without obsession. This is a must-listen for understanding this crucial topic of how our culture (and our churches) impacts men differently than women. We all do life with males (husbands, sons, brothers, co-workers etc.) so tune in to learn ways to support them foster healthy mindsets around food, health and body image.

Introduction

In today’s blog post, we delve into a fascinating conversation with Jeff Ash, a leading voice in understanding diet culture and its effects, especially on men. As our society increasingly recognizes the toxic implications of unrealistic body standards, it’s crucial to address how diet culture influences not only women but men as well. This post explores these dynamics and offers insight into how we can foster healthier relationships with food and body image.

Understanding Diet Culture’s Impact on Men

In the conversation, Jeff Ash highlights a key observation: while diet culture has a significant impact on women, its effects on men are often overlooked. Men frequently internalize societal expectations of strength and leanness, which can manifest uniquely and insidiously. Jeff points out that gym culture and church groups can subtly perpetuate these pressures, pushing men toward an unrealistic ideal of physical perfection.

Shifting From All-or-Nothing Perspectives

A recurring theme in the discussion is the challenge of the “all-or-nothing” mindset that many men adopt regarding diet and fitness. Jeff notes that this mindset can become a barrier to genuine well-being. He emphasizes the need for awareness beyond obsession. Encouraging men to view health as a holistic journey rather than a rigid protocol fosters a more balanced approach.

The Role of Spiritual and Mental Well-being

Jeff underscores the importance of mental health and spiritual well-being in combatting harmful diet culture narratives.

He discusses how taking every thought captive and aligning it with one’s faith can be a powerful tool for maintaining a positive body image. Moreover, acknowledging the need for counseling and godly mentorship can provide essential support as men navigate these challenges.

A Call to Action for Loved Ones

For those wanting to support the men in their lives, Jeff offers valuable advice. Rather than dictating changes, it’s more effective to model positive behavior and encourage dialogue. He suggests finding a healthy balance in conversation, recognizing when to offer guidance and when to step back. Creating an environment where men feel safe to explore these issues is vital to fostering change.

Resources for a Healthier Relationship with Food and Body Image

In promoting a healthier approach, Jeff speaks about the intuitive eating model and resources like the Non-Diet Companion app, which he developed. This app aids users by providing journaling prompts to reflect on hunger and fullness, which can help demystify and neutralize food relationships.

Final Thoughts

As we wrap up, remember that diet culture affects everyone differently, and it’s imperative to address these messages head-on. Encouraging open conversations, breaking down the binary thinking of diet culture, and fostering spiritual and mental well-being are crucial steps in cultivating a healthier self-image for all.

As Jeff eloquently puts it, signs of disordered eating in men can often be caught early and addressed before they evolve into more serious issues. By adjusting our conversations and perceptions, we can guide each other towards a more balanced and fulfilling lifestyle.

We hope this post provides valuable insights and encourages ongoing conversations about diet culture and its impact. Remember, your worth isn’t defined by a number on a scale. Let’s strive to embrace and appreciate our bodies for all that they are.

CONNECT WITH JEFF

https://hopedrivesme.com

Instagram: @intuitive.eating.men

LINKS DISCUSSED

Ellyn Satter

Growing Intuitive Eaters

Kristin Williams Intuitive Eating Principle 

Non Diet Companion App:  iOs Android

Free Intuitive Eating: Help Without Harming

Receive a complimentary 60-minute session with Jeff. Email hopedrivesmecoaching@gmail.com and tell him you heard him on the Graced Health Podcast

Jeff is a Christ-follower, husband, father of 2, avid rock climber, nutritionist, Intuitive Eating Coach, and personal trainer. His passion lies in helping individuals and families transform their relationships with food, exercise, and their bodies all without restriction, guilt, or shame.

The post The Truth About Men and Diet Culture: A Christian Perspective on Body Image, Faith, and Finding Balance with Jeff Ash appeared first on .

Today is a very special episode: I’m walking you down memory lane and sharing standout lessons I’ve learned during the last 50 years. Note, this list of 50 things shared in this solo episode aren’t all encompassing. Most of the items I’ve included are from the last decade.

Reflecting on these lessons has been such a good reminder that life truly will always be a classroom and that it’s never too late to learn really important things!

What to expect in today’s episode:

1. A list of 50 things I’ve learned about God, health, rest, food and so.much.more.
2. Voice memos from our community, sharing things they wished they would have learned before hitting the big 5-0 and also some messages from the younger listeners, sharing their bucket list items to reach before turning 50.
3. Information about a fun challenge!

Celebrate with me!

Listen to the mini episodes over the next few days and participate with me by doing the small challenges I share about in each mini episode. Take a pic and tag me @gracedhealth and use the hashtag #5DaysTo50 so I can follow along as you do the challenges. Thank you for celebrating with me!

Thank you for giving me the space to share this milestone birthday. And a special thank you to those of you who answered the call to leave voice mails.

The post 50 Lessons from Living 50 Years appeared first on .

Today clinical social worker and stress management consultant Marcyline Bailey joins us at Graced Health and discusses why women over 40 experience stress differently. She shares practical mindfulness techniques and explores how faith can be incorporated into breathing practices for stress management. 

Introduction

In today’s fast-paced world, stress seems inevitable, particularly for women over 40 who juggle careers, families, and personal commitments. Amy Connell recently welcomed Marcyline Bailey, an expert in stress management, to discuss this pressing issue on her podcast. Here’s a recap of their enlightening conversation, filled with insights and practical strategies to manage stress effectively.

Understanding Stress and Aging

Marcyline Bailey emphasizes that stress is a physical response triggered by stimuli or changes in our environment. As we age, shifts in our hormonal balances can make us more sensitive to stress, often resulting in sleep disruptions, chronic conditions, and emotional challenges like anxiety and depression. Bailey elaborates on how our evolving physical and cognitive states reduce our resilience against stress.

The Root of Stress

Discussing how stress roots itself deeply in our lives, Bailey highlights the importance of identifying the underlying causes. Often, surface symptoms mask more profound issues, like fear of loss or unresolved personal relationships. By pinpointing these roots, people can address the core of their stress rather than merely treating its symptoms.

Managing Caretaking and Occupational Stress

For those who find stress in caregiving roles or workplaces, Bailey offers valuable guidance. Understanding our emotional ties with caregivers or workplace dynamics helps unravel why these situations stress us. She suggests small, meaningful actions and mindset shifts to infuse positivity into daily interactions.

Techniques for Reducing Stress

While stress management is multifaceted, Bailey provides simple yet effective strategies. Emphasizing the importance of organization and clear communication at work, she advocates for realistic self-expectations. Regarding relaxation, Bailey underscores the power of getting sufficient rest and practicing mindful breathing. These practices can serve as a foundation for alleviating stress.

Mindful Breathing and Spiritual Connection

Breathing, an innate process, is at the heart of mindfulness and stress reduction. Bailey suggests focusing on where we feel our breath most—whether it’s the rising and falling of our chest or the air through our nostrils. For those integrating faith into their mindfulness practices, Bailey highlights the spiritual significance of breathing and its deep connection to life and faith.

Incorporating Mindfulness Meditation

Bailey also offers structured group meditation sessions and resources, like her ebook “Calming the Mind,” providing a comprehensive guide for starting a meditation practice. These resources aim to help women over 40 embrace mindfulness and achieve a state of calm amidst life’s chaos.

Conclusion: The Power of Breath and Faith

Marcyline Bailey concludes the conversation by reminding us of the intrinsic link between breath and life. This connection is not just a spiritual one but a societal one, emphasizing our unity and strength when we come together. Her words invite us to appreciate the breath of life and use it as a tool to manage our stress and connect with those around us.

Through her conversation with Amy Connell, Marcyline Bailey offers profound insights into understanding and managing stress. By adopting Bailey’s practical tips and spiritual reflections, women over 40 can navigate life with resilience and grace.

Get your copy of Calming the Mind eBook here

CONNECT WITH MARCYLINE

www.mlbaileyconsultants.com

Instagram: @mlbaileyconsultants

Facebook: ML Bailey Consultants

X: @mlbaileyconsultants

YouTube: www.youtube.com/@mlbaileyconsultants

Marcyline Bailey is a Licensed Clinical Social Worker in Georgia with 30 years of experience in the mental health field. She is a Certified Stress Management Consultant and a Certified Mindfulness Meditation teacher. Her focus is on grief/loss, anxiety, depression and stress management. She works with adolescents, adults and families.

The post Exhausted, Overwhelmed, and Over 40? Here’s Why Your Body’s Stress Response Has Changed with Marcyline Bailey appeared first on .

My conversation today with Kristin Mallon (board-certified nurse midwife, menopause expert, and breast health expert) emphasizes the need for more personalized, women-specific healthcare approaches and the importance of understanding individual risk factors for optimal health outcomes. 

In today’s fast-paced world, the concept of longevity—with an emphasis on quality of life—has never been more prominent. Kristin Mallon, an expert in longevity and women’s health, recently shared her insights on Grazed Health, focusing on the unique aspects of feminine longevity and the role of menopause as both a challenge and an opportunity for thriving in later years.

Understanding Feminine Longevity

Kristin Mallon describes the burgeoning field of longevity medicine as a transformative era where wellness and traditional medicine are increasingly integrated. This new phase, often dubbed Medicine 3.0, shifts away from merely addressing crisis care to proactively optimizing health and wellness.

Mallon explains that while we have managed to extend life since the 1960s, the quality of that prolonged life is frequently overlooked. Longevity medicine aims to ensure that the latter years of life are not just about surviving, but thriving—healthily and independently.

Menopause: The Kryptonite and Catalyst of Longevity

Often labeled as the “kryptonite” of longevity, menopause presents both complex challenges and opportunities for women. Mallon notes that menopause has significant impacts on health areas such as bone density, cardiovascular, mental, and cognitive health. However, she sees it as a potential catapult, a chance to leverage this natural phase into improving long-term vitality.

Navigating Health Information Overload

Photo by Andrea Piacquadio from https://www.pexels.com

With the overwhelming amount of health information available, Mallon emphasizes the importance of seeking guidance from qualified professionals. Whether the advice comes from scientists or medical practitioners, it’s crucial to ensure they have the right expertise and practical experience. This safeguarding against misinformation can help women make informed decisions about their health.

Femgevity: A Tailored Approach

Kristin Mallon co-founded Femgevity to provide women with a roadmap for managing menopause and optimizing longevity. With a comprehensive approach that includes tailored health assessments and focus on the “four horsemen” of disease—cardiovascular disease, cancer, metabolic disease, and cognitive decline—Femgevity offers personalized strategies to enhance wellness.

Improving Bone Health Beyond Menopause

For women post-menopause, maintaining bone health is vital. Mallon offers actionable advice, emphasizing the importance of magnesium in tandem with calcium for stronger bones, increasing weightlifting efforts as women age, and prioritizing quality sleep as a foundation of overall health.

Embracing Sexual Health

Changes in sexual function due to menopause can affect intimacy and sexual health, but Mallon encourages women to seek solutions proactively. Resources like Rosie, a platform focusing on sexual health and wellness across various cultures, can provide guidance and support in reviving one’s sexual well-being.

Conclusion

Kristin Mallon’s conversation sheds light on the transformative potential of menopause and emphasizes a proactive approach to women’s health. By marrying wellness with medicine, women can navigate this pivotal stage equipped with knowledge and support, shifting from a survival mindset to one of thriving vibrancy and longevity.

For readers interested in more personalized guidance, Femgevity remains a cornerstone resource, assisting women in crafting their health journey with tailored support and expertise to help you make informed and empowered health decisions.

LINKS DISCUSSED

https://meetrosy.com

Poor Bishop Hooper

CONNECT WITH KRISTIN

Website: https://www.femgevityhealth.com

Instagram: @femgevity

Facebook: FemGevity

YouTube: FemGevity

The post Cracking the Code on Women’s Longevity: Expert Insights for Your Best Years Ahead with Kristin Mallon appeared first on .

Listen to an expanded version of this post on the Graced Health Podcast

Introduction

How much consideration have you given to the supplements you consume? In today’s post, I’m diving into five crucial insights you need to have before taking your next supplement. While this topic may not seem exhilarating at first, it’s vital, especially as we age and start integrating supplements into our nutrition conversations. Let’s explore these important guidelines together.

1. Ensure Third-Party Testing

Before adding a supplement to your regime, make sure it has been third-party tested. Unlike drugs, supplements aren’t regulated by the U.S. FDA, meaning there’s no obligatory testing to verify their ingredients or dosages. Third-party testing examines the quality, purity, and potency of supplements, ensuring that they truly contain what their labels claim. Look for certifications from NSF International, United States Pharmacopeia (USP), Informed Choice, or ConsumerLab.com to be confident in your selection.

2. Beware of Misconceptions

Labels can be misleading. Terms like “natural” and “organic” don’t always equate to safety or efficacy. Although organic certification mandates rigorous inspections and standards, it doesn’t guarantee third-party testing or product quality. Understanding these terms helps discern marketing strategies from factual value.

3. Understand Your Supplement Labels

It’s crucial to thoroughly review supplement labels, especially with multivitamins. A long list of ingredients doesn’t mean beneficial quantities. For instance, calcium and iron in multivitamins can cancel each other out due to their binding nature. Focus on supplements that meet your specific nutritional requirements to avoid unnecessary elements.

4. Recognize Red Flags

Be alert to certain red flags when choosing supplements. Phrases like “proprietary blend” often hide ingredient specifics and aren’t subject to regulation. Avoid products boasting exaggerated claims or missing relevant information such as expiration dates. If the price seems suspiciously low, the quality might be compromised.

5. Consider Bioavailability

Bioavailability reflects how well your body absorbs nutrients. Foods naturally combining essential nutrients boost absorption better than supplements. For example, omega-3s combined with vitamin D in salmon enhance nutrient absorption more effectively than taking them separately as pills. Supplements should complement your diet, not replace wholesome foods.

Photo by Supliful – Supplements On Demand on Unsplash

Conclusion

As you navigate your supplements journey, use discernment to find what works best for you. While I recommend third-party testing whenever accessible, prioritize whole foods for nutritional intake. Remember, these are supplements—not primary nutrition sources. Investigate, consult with healthcare professionals, and make informed decisions for your health.

Stay tuned for next week’s article featuring a conversation with Kristen Milan, a founder at Femmegevity, a platform focusing on women’s health and menopause. You won’t want to miss it! Until then, nurture yourself with grace.

LINKS AND PRODUCTS DISCUSSED

The Ultimate Guide to Protein Powder and Supplements S22E2

Understanding cholesterol and Holistic Health Management S18E10

Muscle cramps, fatigue, headaches and stressed? This natural mineral may help. With Natalie Jurado S15E2

Magnesium Malate

NOW Magnesium Topical Spray

Vital Aminos

The post 5 Things You Need to Know Before You Take Supplements appeared first on .

In an this fascinating discussion with Dr. Maria, we delve into the intricacies of diabetes, exploring different types, their unique challenges, and the roles that dietary choices and lifestyle changes play in managing this chronic condition. As we navigate through this conversation, we also emphasize the importance of mindset and community in fostering health and resilience.

Introducing Dr. Maria

Dr. Maria is renowned for her holistic approach to health, integrating culinary nutrition, integrative medicine, and trauma-informed care. Her work revolves not only around treating diabetes but ensuring that individuals understand their health from a comprehensive standpoint. During our talk, Dr. Maria shares invaluable insights into how we can approach diabetes with more understanding and clarity.

Types of Diabetes Explained

Dr. Maria begins by distinguishing between the different types of diabetes:

• Type 1 Diabetes: This autoimmune condition requires lifelong insulin management as the body produces antibodies that attack the pancreas.
• Type 1.5 Diabetes: A condition where patients have antibodies indicating a risk for full insulin dependency but are not yet there, necessitating careful monitoring.
• Type 2 Diabetes: Characterized by insulin resistance, this type can be managed and often reversed through lifestyle changes.
• Type 3 Diabetes: Known as insulin resistance affecting the brain, which poses a risk for dementia and cognitive decline.

The conversation underscores the complexity of insulin resistance and how it impacts various forms of diabetes, highlighting how crucial it is to understand the specific needs and challenges each type presents.

Photo by AS Photography on pexels.com

Managing Diabetes with Diet and Lifestyle

As Dr. Maria shares, managing diabetes involves much more than monitoring blood sugar levels. It encompasses understanding the roles of various macronutrients, paying close attention to the types of fats consumed, and managing the interplay between diet and hormonal changes, particularly in women over 40.

• Fats and Insulin Resistance: While carbs are a known factor in diabetes management, saturated fats can significantly influence insulin resistance by blocking the body’s ability to use insulin effectively.
• Importance of Fiber: Increasing fiber intake from around 10 to 15 grams a day to 30 to 40 grams has shown potential in lowering A1C levels, the marker often used to measure diabetes management.

The Mindset Shift

Dr. Maria emphasizes the role of mindset in managing diabetes effectively. Adopting a mindset that avoids feelings of restriction or guilt allows individuals to enjoy their meals healthily and without obsession. This balanced approach ensures dietary freedom while maintaining control over one’s health.

The Power of Community and Support

One unique aspect of Dr. Maria’s approach is her focus on community. Her 12-week program for women in Texas combines personalized medical guidance with group medical appointments, fostering a supportive environment where patients not only learn but share experiences and challenges. This community-driven model reduces the feeling of isolation that can accompany a diabetes diagnosis.

Conclusion: Transforming Lives Through Knowledge and Support

The conversation with Dr. Maria sheds light on the holistic approach to diabetes, focusing on knowledge, empowerment, dietary freedom, and the invaluable support of a community. Her insights remind us that understanding our bodies and maintaining a positive mindset are crucial steps toward living vibrantly with diabetes.

As Dr. Maria advocates, “Vegetables are not the bad carbs. Eat your vegetables. And most of all, remember that restriction will never lead you to freedom.”

Whether you’re beginning your journey or looking to refine your approach to managing diabetes, the insights gleaned from this conversation can guide you toward informed and empowered health decisions.

About Dr. Maria:

Dr. Maria is a holistic Integrative and Lifestyle Medicine provider who practices online  in Texas. While in residency, Dr. Maria realized the many missing links in the care she provided to her patients. She noticed patients would visit the office for medication refills but not necessarily live healthier. After four years in practice, she completed her training in Lifestyle Medicine; then she retrained as a yoga instructor. She is also trained in culinary medicine and plant-based nutrition.

In 2021, she started her Integrative Medicine fellowship since she believes patients deserve holistic care. She is a trauma-informed physician, recognizing that the events of harm to one’s life have affected the body, mind, and spirit. Her approach to care is “your body tells a story, and you can rewrite the narrative.” She is the author of Healing the Wounds of Medicine: Stories and Journaling for Physicians. 

Dr. Maria is also the host of the brand new podcast called Beyond Medicine: Humanized Care for Women of Influence.

Free download: Sugar-Balance Simplify: Lower Blood Sugar Levels for Busy Professional Women with Type 2 Diabetes

CONNECT WITH DRA. MARIA

www.saludRevisited.com

Instagram: @saludRevisited

Facebook: Salud Revisited

YouTube

The post Revolutionary Strategies for Diabetes Management with Dra. Maria Colon-Gonzalez appeared first on .

This latest podcast episode discusses the effects of intermittent fasting on women, particularly those in perimenopause and beyond. You’ll learn that while fasting has shown benefits in studies on MEN, research on WOMEN reveals potentially negative effects, including disrupted sleep, increased oxidative stress, and slowed thyroid function. Instead of fasting, I recommend exercise (such as HIIT and strength training) combined with proper nutrition to achieve similar health benefits without the risks. As always at Graced Health, I strongly encourage you to listening to your unique body and to honour your God-given natural hunger cues rather than following fasting trends that may not be suitable for women’s physiology.

Understanding Fasting: A Guide for Women in Midlife and Beyond

As the days grow shorter and flu season approaches, like any concerned parent, I recently sent a text to my college-aged boys advising them to get a flu shot and to start taking vitamin D for immunity. While overkill may be my style as a mom, it’s rooted in care—a care that extends to providing you with researched-backed insights on a subject I’ve delved into deeply: intermittent fasting, especially for women.

The Misalignment of Fasting and Female Physiology

The oft-praised benefits of intermittent fasting, lauded by many for improved insulin sensitivity, reduced oxidative stress, and increased autophagy, often overlook a crucial factor: most research has historically been conducted on men. Studies show that these benefits aren’t replicated in women. In fact, fasting may exacerbate issues, particularly for women over 40, such as reduced insulin sensitivity and increased oxidative stress.

The Physiological Impacts and Hormonal Differences

Historically, studies like those from the 1930s Great Depression era, focused on men and young men, not factoring in hormonal and physiological distinctions between genders. We now understand that fasting can slow thyroid function in women, leading to a reduction in metabolism. It also disrupts sleep patterns and may increase the ‘fight or flight’ response, thereby raising stress levels—effects not observed in male participants.

Photo by cottonbro studio @ www.pexels.com

The Case Against Fasted Training

Exercising on an empty stomach—often touted for fat loss by fasting proponents—can lead to a catabolic state where your muscles, not fat, become the primary energy source. This undermines muscle preservation and growth, both crucial as we age. A small pre-exercise snack that includes protein and carbohydrates can mitigate this, enhancing performance and aiding post-exercise recovery.

Achieving Benefits Without Fasting

The same cardiovascular benefits and improved glucose control attributed to fasting are achievable through exercise. Cardiovascular workouts, strength training, and high-intensity interval training (HIIT) can foster resilience to stress, paralleling the benefits without the need for calorie restriction.

Why Listen to Your Body

Our bodies provide feedback through signals of hunger and energy levels. Honoring these signals aligns with our body’s natural circadian rhythm and sustains optimal functioning. If intermittent fasting leads to fatigue, irritability, or diminished productivity, it may be time to reassess.

Conclusion: Aligning with Personal Health Goals

Ultimately, intermittent fasting might not be suitable for every woman, particularly those in perimenopause and beyond, due to the lack of supportive research and its potential to disrupt our body’s natural rhythms. Instead, focus on listening to your body and responding to its needs. Merge nutritional insights with a fitness regime tailored to your life stage, and consult experts mindful of women’s unique physiological compositions.

For more insights on nutrition and an upcoming discussion on diabetes with Dr. Maria Colon Gonzalez, make sure to follow and join our future episodes, where we’ll also dive into different workout methodologies tailored for you.

The post Why Intermittent Fasting May Be Sabotaging Your Health (Especially in Women in Perimenopause and Beyond) appeared first on .

In our latest episode of the Graced Health Podcast, I had the pleasure of hosting the phenomenal Kathi Lipp. Known for her nurturing advice and practical wisdom, Kathi walked us through the rhythm of Sabbath rest, meal planning, and the importance of taking care of our future selves.

The Journey to a Sabbath Rest

We dive right into our conversation, highlighting Kathi’s diverse work and the impact she has on many people through her teachings. This episode is particularly special as we discuss her book “Sabbath Soup,” an essential guide for those looking to bring more peace and organization into their kitchens and their lives.

Kathi’s warm and enthusiastic personality makes every conversation delightful, and her passion for Sabbath—a command from God that she views as a joyful invitation—shines through as we explore her personal journey with this practice.

Rediscovering Sabbath

Kathi shares that she did not grow up practicing a traditional Sabbath. As she got older and more involved with her church, she initially found herself working excessively to make sure her family could rest,

Benefits of a Meal Planning for Your Sabbath

1. Reduces stress and chaos
2. Allows for true rest and enjoyment of meals
3. Helps with intuitive eating and portion control

The Evolution of Sabbath Soup

Kathi candidly discusses how her need to reduce chaos in her life led to the creation of “Sabbath Soup.” She reminisces about the days of “once a month cooking” and how she adapted that concept over time. From large-scale meal prep with friends to devising her personal system for weekly meal planning, Kathi’smethod has continuously evolved.

Her current approach emphasizes taking incremental steps every day to prepare for the week ahead. By pre-deciding meals and breaking tasks into manageable chunks, Kathi found a way to take care of her future self without being overwhelmed. The concept of “Sabbath Soup” is more than just a collection of recipes; it’s a method to create a peaceful and nourishing environment for the entire family.

Practical Tips and Nourishing Meals

Kathi offers practical advice on meal planning, from making lists and shopping on specific days to chopping vegetables ahead of time. The key, she says, is to pre-decide and simplify tasks. She also talks about the importance of making Sabbath meals feel special and nourishing, providing both physical and spiritual sustenance.

She shares her philosophy of “taking care of your future self” by prepping meals that can be enjoyed throughout the week. This helps in reducing stress and provides a framework that allows for meaningful rest on the Sabbath. Kathi’s idea of making Sabbath a truly special and restful day is a refreshing take on an age-old practice.

A Glimpse into Sabbath Soup

“Sabbath Soup,” set to release on October 8th, is packed with over 120 recipes, including 24 soup recipes, practical tips, and a structured meal planning system. From making pesto chicken with garden-fresh basil to simple yet delicious Nutella brownies, her book covers a range of meals designed to be both practical and delightful.

For those who are overwhelmed with the idea of meal planning, Kathi provides inspiration and guidance. Her book not only helps with creating meals that are easy to prepare but also encourages readers to see meal planning as a form of self-care. By breaking down the process into manageable steps and giving readers permission to take shortcuts when needed, “Sabbath Soup” presents a realistic and achievable approach to nurturing both body and soul.

Final Thoughts

In our conversation, Kathi emphasized the importance of being gentle with ourselves and taking incremental steps towards a more restful and balanced life. Her advice to start small—perhaps by simply making a pot of soup that will be ready to enjoy on the Sabbath—is a testament to her understanding that

About Kathi:

Kathi Lipp is the Publishers Weekly best-selling author of over 20 books, including Sabbath Soup. She and her husband Roger ran away to the mountains of Northern California where they grow their own food and turn it into delicious meals for those they host at the Red House Writers retreats.

CONNECT WITH KATHI

www.kathilipp.com

Instagram: @kathilipp 

Facebook: AuthorKathiLipp

Twitter: @kathilipp

YouTube: @KathiLippAuthor

The post The Art of Gentle Meal Prep: Creating Space for Sabbath appeared first on .

Many people find themselves trapped in cycles of unhealthy habits, desperately wanting to break free but feeling powerless to do so. Kassandra Baker’s journey from the depths of two eating disorders to a place of freedom and healing demonstrates the transformative power of healing prayer. She joined me on the Graced Health Podcast to share her story.

The Weight of Disordered Eating

Kassandra’s story begins with what she calls “ED and the gang” – a metaphor for her eating disorders and associated behaviors like perfectionism and people-pleasing. She describes this struggle as an overwhelming burden, leaving her feeling crushed and suffocated.

Despite growing up with a strong faith, Kassandra found herself unable to experience the freedom promised in scripture. This disconnect between her beliefs and her lived experience became a source of frustration and pain.

Discovering Healing Prayer

Everything changed when Kassandra encountered healing prayer. This practice involves an experiential encounter with Jesus that engages the imagination and senses during prayer. It allows individuals to move beyond intellectual understanding of God’s love to a deep, transformative experience.

Healing prayer encompasses two main types:

1. Safe Place Prayer: Establishing a sense of safety with Jesus, creating a foundation for deeper healing work.
2. Formational Prayer: Addressing specific wounds, traumas, or issues in the presence of Jesus.

The Neuroscience of Transformation

Interestingly, there’s solid neuroscience supporting the effectiveness of healing prayer. Concepts alone don’t rewire the brain; experiences are necessary for change. Healing prayer creates lived experiences of God’s love and truth, forming new neural pathways and literally rewiring thought patterns and emotional responses.

The Process of Change

This transformation, however, is not instantaneous. On average, our brains rewire at about 2 millimeters per day – approximately the thickness of a nickel. Kassandra likens new neural pathways to blazing new hiking trails – a slow, sometimes scary process of venturing into unfamiliar territory.

Understanding this process brought Kassandra grace for herself in recovery. It allowed her to embrace imperfection and persevere, even when progress felt slow.

The Impact of Healing Prayer

For Kassandra, healing prayer provided experiences of divine love so powerful that they outweighed the demands of her eating disorder. These encounters, such as imagining Jesus’s presence or His perspective, became anchors in her recovery journey.

This practice enabled her to let go of body image issues by internalizing the profound truth of her worth in God’s eyes. It reframed her recovery as an embrace of grace rather than a continuation of perfectionism.

Trying Healing Prayer

For those intrigued by healing prayer, starting with guidance is recommended. While resources are available online, working with a trained professional can help navigate potential emotional triggers.

The primary goal is to create a sense of safety – both with the divine and within oneself. This safety becomes the foundation for deeper healing and transformation.

A Continuing Journey

Today, Kassandra applies the tools learned in her recovery to other areas of personal growth. She keeps reminders of the importance of perseverance, recognizing that healing is not about speed but about consistent forward movement.

Kassandra’s story exemplifies the transformative power of experiencing divine love on a deep, personal level. Whether struggling with disordered eating, negative self-image, or other challenging patterns, her journey offers hope and a potential path forward.

Remember, healing is possible. It may be gradual – just 2 millimeters a day – but with persistence and grace, new patterns can be established, leading to the freedom and wholeness many long for.

About Kassandra:

Kassandra Baker knows what it’s like to have a love/hate relationship with food and her body.  It’s her own personal experience and recovery from two eating disorders that drive her passion to encourage women to find freedom.  She is a Certified Health, Life, and Mental Health Coach and Public Speaker, helping women who are trapped in unhealthy habits such as perfectionism, disordered eating, legalism, and people-pleasing, so they can LIVE FREE in Christ. For more info, check out www.KassandraBaker.com

The post Breaking Free from Eating Disorder with Healing Prayer appeared first on .