My journey towards Wellness began 19 years ago. You see, I have always loved working out and eating, especially sweets. As I aged, I understood that exercise alone will not keep me fit and healthy in
The Power of God’s Word
I started reading the Bible when I was in college but I didn’t take it seriously until I was saved 18 years later in 2008. I have not stopped reading it ever since. I rarely have a day without reading
Hormones in Perimenopause & Menopause
INSULIN & CORTISOL As we age, our bodies go through many changes. The hormone shift is felt by every woman age forty and older. Hormones play a major role in our health and affect the
EASTER – What we celebrate and why
The Gospel, the Good News is that Jesus Christ died for our sins. He was buried and he was raised to life on the third day. By this Gospel, we are saved. This means that our sins are forgiven. We are
Embrace the Season You Are In
I would like to encourage all the moms out there, who put so much effort, time, work and sacrifice caring for their kids and household. You might not see it immediately but your contribution and work
REST & MENTAL HEALTH
No matter how healthy you are – if you don’t take time to REST – your wellbeing is negatively affected. Everyone needs time to REST not just physically, but also mentally and emotionally. Sleep is ver
Play Your Own Music
I came across this quote from Oliver Wendell Holmes in 2007: “Most of us go to our graves with our music still inside us, unplayed.” It deeply touched my heart. I remember thinking to myself: “What a
Pearls of Wisdom
I would like to share a few things that I learnt from my first years of “quarantine” as a mom of a kid with special needs. I hope this helps someone today: Complaining doesn’t help. Self pity doesn’t
The Benefits of the Whole Foods Plant Based Diet
Do you pay attention how your body feels after you’re eating a meal? Do you feel sleepy, moody or do you feel good and energetic after your meal? I used to eat lots of cheese, eggs and chicken. They w
The Grace of God
The glorious Gospel of Jesus Christ sets us free from living under guilt and condemnation. Jesus Christ died and paid the price for our sins. He did that so we can be set free from sin and live victor
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My journey towards Wellness began 19 years ago. You see, I have always loved working out and eating, especially sweets. As I aged, I understood that exercise alone will not keep me fit and healthy in the long run.
I came to America 22 years ago, and noticed that food tasted differently than in my native country, Romania. I gained 30 pounds in my first year in America, despite my regular workouts. At that time, I did not know anything about genetically modified food or excitotoxins (food additives such as aspartame, MSG, food coloring, and preservatives).
I soon realized that the food I was eating contributed to my weight gain. I started learning about food and made changes to my diet. My body changed, lost the weight, and soon enough, nutrition and health become a hobby.
My life journey made me pay close attention to the way I deal with stress, eat, and exercise. After losing my both parents to cancer and a few miscarriages, I gave birth to my son. After a few months, I noticed that my baby's development was different than other kids his age. My son was diagnosed with autism at the age of 3. Due to his condition, I learnt about how certain foods affect the brain, mood and behavior.
As a parent of a child with special needs, I experienced a lot of stress and lack of sleep. I developed stomach issues and had a few health scares along the way. As a result, I had to make changes to my diet and implement new habits to stay healthy. The most valuable learning experience for me was not just what to do, but also WHAT NOT TO DO in order to keep healthy, energized, and recover properly, especially after workouts and stressful seasons. It brings me great joy to help others by sharing what I learnt to get well. I believe that nutrition and exercise play an important role in our health, but there is so much more involved in experiencing true wellness.
For the last 20 years, I have been learning about Nutrition, Health, Wellness, Exercise and Psychology. However, the most transformative study was reading the Bible. It changed the way I think and live (according to what God says in his word). There are many things we can not control in life (such as the death of a parent, accident, autism). But we can control the way we live, eat and react to events. Most of the time, it is not what happens to us. But the way we chose to respond to what happens to us. With God's help and through my faith in Him, I overcame every obstacle in my life.
I believe that our health is a gift and it is our responsibility to take care of our bodies. "Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well." (3 John 1:2)
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I started reading the Bible when I was in college but I didn’t take it seriously until I was saved 18 years later in 2008. I have not stopped reading it ever since. I rarely have a day without reading God’s word.
I like to wake up early around 5am and start reading when it’s quiet and there are no distractions. I believe that it is important to hear from God early in the morning. He is the only ONE who knows what will come my way that day and He prepares me for the spiritual battles. Then no matter what comes my way, I have a sense of peace and security that just the Lord can give me.
There is always something that will talk to me from what I read. Sometimes is encouragement, sometimes direction for my life, and other times correction.
When I came to America from Romania 21 years ago, I had to learn a new language, a new culture, and a new way of relating to people. In a similar when, after I got saved/born again, I had to learn my new identity in Christ, and how to live life God’s way.
As I emerged myself in the word of God, my mind started to change. The direct effect was that my emotions started to change also. After I find out the great things God has for me and how He sees me, many of my negative thoughts and emotions were changing into positive ones. Hope and joy started to fill my soul.
If I exercise just once per month, I know that my body will not change. But if I work out regularly, my muscles will get very strong.
”For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms.” - Ephesians 6:12It is the same with reading the Bible. With a daily discipline, I’m strengthening my spiritual muscles. When you know scripture, you recognize when you’re being lied to by the enemy. Every day we are in a spiritual war. It says in Ephesians 6:12, ”For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms.” I’ve learned that it is not enough to just know the word, but I must also live it and allow God to change me through His word. I pray for God’s help to apply what I’m reading. So read your Bible, especially in this world and age. You cannot afford going to war without the word of God planted in your mind and in your heart. Then you will walk in the victory Jesus purchased for you with His precious blood. I pray that we all be diligent about reading and applying God's Word. I pray that we allow God to change us by His word. Let the Bible become the final authority in your life!
#thewordofgod #bible #scriptures #faith #spirituality #Jesus #thegoodnews
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INSULIN & CORTISOL
As we age, our bodies go through many changes. The hormone shift is felt by every woman age forty and older. Hormones play a major role in our health and affect the quality of our lives. Today, we focus on two main hormones: INSULIN and CORTISOL.
The hormone insulin helps control the amount of sugar (glucose) in the blood. Insulin resistance, also known as impaired insulin sensitivity, happens when cells in our muscles, fat and liver don’t respond as they should to insulin. Now it's the time to really pay attention to our nutrition. Let’s do our best to avoid sugar, processed foods, and foods that spike our blood sugar level. Fruits are ok, although some are high in sugar and we need to pay attention to the portion size. The good news is that physical activity, especially strength training improves muscle insulin sensitivity and helps you maintain muscles, bones and a healthy weight.
Cortisol has a very important role in helping the body respond to stress. Cortisol has many other functions in our bodies such as: keeping the inflammation down; regulating blood pressure; increasing and regulating blood sugar; helping control your sleep-wake cycle; regulating metabolism.
Resistance training is great for us but we need to be careful how much we push our body. We want to benefit from these workouts, not cause more stress to
our bodies. But what is the impact of intense physical training on cortisol? As we age, if we push our bodies over limit, it does not work in our favor but against us. HIIT (High Intensity Interval Training) is a stress to our body and will increase the cortisol level. Excessive training leads to increased cortisol levels. You will notice that: your cravings increase, you feel exhausted, gain belly fat instead of losing it, are moody, can’t rest well, your immune system weakens.
In conclusion, what we do with our bodies (the way we exercise and the way we eat) truly matters. Continue your resistance training but be mindful of how much and how intense you exercise. Listen to your body and make the necessary changes. Wishing great health to all!
Coach Miha
#women #hormones #cortisol #insulin #health #menopause #perimenopause #wellness #exercise #stress
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The Gospel, the Good News is that Jesus Christ died for our sins. He was buried and he was raised to life on the third day. By this Gospel, we are saved. This means that our sins are forgiven. We are made righteous with God and have eternal life. If we accept Jesus (God’s son) and what he did for us, we are saved. We have eternal life.
Jesus was punished that we might be forgiven:
“Surely He took up our infirmities and carried our sorrows…He was pierced for our transgressions, He was crushed for our iniquities; the punishment that brought us peace was upon Him, and by His wounds we are healed.” Isaiah 53:4-5
#faith #spirituality #Jesus #Easter
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I would like to encourage all the moms out there, who put so much effort, time, work and sacrifice caring for their kids and household. You might not see it immediately but your contribution and work are extremely important and significant. Teaching and raising your kids properly, caring and taking care of many responsibilities - You are an Amazing Mom and Woman!!!
Never underestimate the seasons of your life that are exhausting and seem unimportant. When you are in a long and difficult season, it is hard to see and understand what God is doing; what He is preparing you for. Be faithful and responsible wherever God has you and do not despise the days of small beginnings!
I love being a mom although it has been very difficult at times. I honestly couldn’t even dream what God had in store for me a few years ago…From being a home stay mom (taking care of my son and house) to having my own business and doing work that I love… The skills that I learnt in those years were precious. I also learnt to have faith going through the hard seasons. I realized that nothing is impossible with God and that He prepares us for the next season. Today, I design websites, teach fitness classes, create and edit fitness videos, and much more. It was all new for me, uncomfortable and hard at the beginning. But on the other side of fear, struggle and lack of comfort was so much reward and enjoyment.
Remember that you are the CEO of your house and family. You might not have a job but you are the driver, the cook, the mom, the wife, the cleaner and so much more. Be faithful to what you have to do in each season of your life, and do not run away from your responsibilities! Appreciate and value yourself! Your work is important and significant. Do not compare yourself with others! Every woman has a specific journey. When you have time, analyze what areas you have been growing into through your responsibilities. What skills did you develop? What knowledge and experience did you acquire along the way?
If you have a dream that does not go away from your heart, it might be a sign that it is part of your purpose. Do not give up on you and your dreams! But do question and analyze the motives behind it. Are your dreams beneficial for others not just for you? Are they born from wrong motives or selfishness? Take some time to answer these questions before you start anything.
I have learnt that with God, I can do a lot!!! In my own strength, not so sure. But if it is part of God’s plan for me, and I start taking action, the impossible will become possible! Because I know now that with God anything is possible!!!
Love to all!
Coach Miha
#seasons #faith #hope #skills #spirituality
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No matter how healthy you are - if you don't take time to REST - your wellbeing is negatively affected. Everyone needs time to REST not just physically, but also mentally and emotionally. Sleep is very important for your wellbeing. Your brain and organs recover through sleep. Not sleeping enough will affect your mind and emotions. Are you mentally and emotionally exhausted? If yes, then:
- Take a break as soon as you can!
- Go to a quiet place!
- Disconnect from all your devices!
- Go away from noise!
- Go in the nature. Listen to a waterfall, waves or birds.
- Just BE!
- You don't need to solve or think about anything right now!
- Everything can wait for few minutes or hours!!!
- Give REST to your MIND!!!
- You will feel refresh and energized when you go back to your routines!
- Wishing great health to all!
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I came across this quote from Oliver Wendell Holmes in 2007: “Most of us go to our graves with our music still inside us, unplayed.” It deeply touched my heart. I remember thinking to myself: "What a waste of time if I'm not using my gifts and talents!"
Many of us have been conditioned and brainwashed by the world system, and lost touch with our real selves. Not everything about ourselves is obvious to us. We might hear people complimenting us on certain skills or gifts. But until we see those abilities in ourselves and believe that we can put them to good use, not much will happen in our lives.
Here are a few questions to ask yourself:
- What gifts, talents or abilities have you noticed in yourself?
- What are your friends complimenting you about?
- What moves your heart?
- What inspires you?
- What do you enjoy doing in your free time?
- What activities make you feel joyful?
- What comes natural to you?
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I would like to share a few things that I learnt from my first years of “quarantine” as a mom of a kid with special needs. I hope this helps someone today:
- Complaining doesn’t help.
- Self pity doesn’t help.
- Pour your soul to God and to a loved one, to someone who understands you, listens and cares.
- See what you can do with what you have at the moment.
- Find reasons to be grateful for what you have and where you are right now in your life.
- Believe that God is in control no matter what you see or feel at the moment.
- Do not give into fear but remain in faith. Keep your eyes on Jesus. Faith comes by hearing, and hearing by the word of God. Read the Bible!!! Spend time with God as often as you can. He loves you and cares about you. Talk to him about everything and ask Him for help.
- Limit the time spent with people that drain you.
- Stay away from things that are not good for you, steal your energy and become a distraction.
- Relax!!!
- Go for a walk
- Forgive
- Love
- Do not keep any resentment in your heart!
- Take care of yourself the best you can. If you fall apart, you will not be able to take care of your loved ones.
- Come up with a structure or schedule that works for you and your family. Having a routine is great for the whole family. Even though you can’t do many things, there are still things you can find to do and connect as a family.
- Laugh and play with your kids and husband. Be silly and get a genuine interest in what your kids like!
- Put your kid to sleep and have a date with your spouse! You can have a great indoors date while the kid is sleeping! Have fun and find creative ways to enjoy time with each other!
- Find a way to get a brake from everyone. Even if it is just in the shower. Or go for a walk if you can. You need to breathe and pause. Get out of your head!
- Do something you enjoy. I can’t stress enough the importance of this right now. 21. Find a way to use your gifts and talents in the service of others.
- Stay connected. Do not isolate yourself! Having phone conversation or FaceTime is great!
- Be plugged in a support group. I am so grateful for my sisters in Christ, for our bible studies and prayer!
- Let go of control. Do what you can but understand that God is in charge. You can Not change certain situation or people. But you can always pray for them, love them and forgive them.
- No matter how you feel, do the right thing. Maybe nobody sees you or appreciate you at the moment, but God sees everything.
- Always remember that God loves you and that you are His creation. Get to know God! Amazing peace comes to those who seek God and spend time with Him! Surrender your life to Him! He surrender his son Jesus for you! Believe that
- Jesus died for your sins and that you are forgiven because He paid your debt (paid for your sins).
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Do you pay attention how your body feels after you’re eating a meal? Do you feel sleepy, moody or do you feel good and energetic after your meal? I used to eat lots of cheese, eggs and chicken. They were my main source of protein. I still eat them but in small quantities.
Two years ago, I had a health scare. I was eating pretty healthy at that time, in my opinion. But when I went through that experience, it made me reconsider my eating completely. I did a lot of research and look for foods that fight disease and are most beneficial for my body. Although I was eating plenty of fruits and veggies beside animal protein, and was physically active, my body was very acidic and didn’t feel good sometimes.
I found out that a vegan diet is amazing for your health because of the high amount of antioxidants, phytonutrients, vitamins and fiber it provides for your body. Also, you create an alkaline environment because animal protein causes a lot of acidity in your body. Eating small amounts of animal protein or no animal protein is great for your body. You will feel a huge difference in the way you feel, digest, and energy levels.
Carbs are not the bad guy. I take most of my carbs from fruits, veggies and whole grains and feel great. I even lost few pounds without even trying or making other changes. The unhealthy carbs come from white bread, crackers, cookies, candies and other processed foods. I'm not talking about these type of carbs. You can have your occasional treat but don't make it a habit.
It has been a transition for me to eating more plant based for the last two years. I love being vegan with “a side of animal protein” when I crave it. I don't feel sleepy after a vegan meal but feel great and have plenty of energy.
#wholefoods #plantbased #alkaline #alkalinediet #vegan #lactosefree #glutenfree #veggies #fiber #phytonutrients #foodismedicine #goodmood
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The glorious Gospel of Jesus Christ sets us free from living under guilt and condemnation. Jesus Christ died and paid the price for our sins. He did that so we can be set free from sin and live victorious lives. The Old Testament (before Jesus came) shows that people had to follow the ten commandments. These were given to make people aware of their sinful condition. In contrast, The New Testament (after Jesus came) shares the good news. Righteousness with God can only be achieved through faith in Jesus Christ (not by keeping the ten commandments).
No matter how hard we try, we can NOT obey all of God's commandments. Jesus Christ is the only one without sin. The good news is that when we trust in Christ (who knew no sin, but become sin for us), we become blameless and righteous in God's sight. This is a free gift from God. “For it is by grace you have been saved, through faith-and this is not from yourselves, it is the gift of God-not by works, so that no one can boast.” (Ephesians 2:8-9)
We can NOT live under the law (the old covenant) and under God's grace (the new covenant) at the same time!!! The Bible tells us that no one can keep the law (the old covenant), and that all who rely on the law are under a curse. "Cursed is everyone who does not continue to do everything written in the Book of the Law." (Galatians 3:10)
God wants us to live under His grace (under the New Covenant). However, many christians struggle to do so. In the book of Galatians, apostle Paul addresses this issue, asking Galatians who has bewitched them. These were Christians saved by grace that received the Spirit of God because of their belief in Christ Jesus. "You foolish Galatians! Who has bewitched you? Before your very eyes Jesus Christ was clearly portrayed as crucified. I would like to learn just one thing from you: Did you receive the Spirit by the works of the law, or by believing what you heard? Are you so foolish? After beginning by means of the Spirit, are you now trying to finish by means of the flesh? (Galatians 3:1-3)
The problem that Galatians faced (as many Christians do today) is that they departed from the reality of the cross. They started through faith in Jesus Christ but later tried to achieve righteousness with God through their own efforts.
God says that "our acts of righteousness are like filthy rags" (Isaiah 64:6), and that "no one is justified before Him by the law" (Galatians 3:11). On the contrary, God wants us to live by faith. "The righteous will live by faith" (Galatians 3:11)
Let’s all be diligent to receive God’s abundant provision of grace and live under the New Covenant!!! Jesus Christ paid with His own blood to set us free from sin and live under His grace.
#grace #salvation #faith #righteousness #Jesus #newcovenant #spirituality