3 Mistakes Holding You Back

How many times have you considered starting to create a healthier lifestyle but held off? 🤷‍♀️Let’s be honest, there are countless excuses we can use to put off doing things that take time and effort but in the end give us the satisfaction we desire. Maybe you’ve thought about getting a gym membership🏋️‍♀️, hiring a coach🤓, or implementing a healthier diet🥕, but have you used one of these 3 excuses:

1. Waiting until the “right” time to start
2. Letting others make decisions for you
3. Doubting your own abilities

Do NOT make those 3 mistakes!

Let’s break down these excuses:
1. There is never a “right time” to start something new. Life will always be busy and there will always be new excuses to use. Think of it like this – if you start now, there’s a chance that a few months from now, you could already be at your goal. If you keep putting it off, there’s zero chance that you are at that goal in a few months. So give yourself a chance and start now!✨
2. You are the only person who can make decisions for your own life. Asking people’s opinions and/or advice is different from letting them decide for you. It’s perfectly okay to get advice from friends and family but in the end, you are the only one who can decide to go for your goal and create your ideal life.🌟
3. You need to believe in yourself. Doubting yourself is taking the easy way out of reaching your goals. It’s easy to say “I don’t think I can do it so I’m not gonna try”. If that’s your mindset, your goals will continue to stay just an idea and will never become your reality. Have some confidence in yourself and accept that the possibility of failure is OKAY, failing at something is not a total loss.

You will either
1. succeed or
2. fail, learn from it, and try again so in the end there is no real loss.💫

Moral of the story: if you have a goal, just go for it. If it’s a health and/or fitness goal and you need help with getting started, message me to chat!💗

Written by Fitness Coach Brooklyn Elwart

For more info contact her at belwart1023@gmail.com

happiness, quote, Rebekah's Health & Nutrition

Stressed Spelled Backward Spells Desserts.

Stress

We all have it

We all have different forms of it within our lives

And we all respond or handle it very differently

The good thing is that our bodies are wired similarly, so the common recommendations for stress management typically work with most bodies and lifestyles. How we all physically respond to stress is typically the same, but the differences come in with how we express or cope.

When your body is going through high stressful times or situations it gets put into the fight- or- flight response. Your nervous system responds by releasing a large amount of stress hormones, also known as adrenaline and cortisol. This goes back to primal days of emergency reaction of survival. These hormones cause an entourage of reactions within the body. Your heart rate will be pounding faster, your muscles get more tense and tight, blood pressure rises, you are not having slow & steady breathing and your five senses become very sharp on high alert.

I am sure you can see how if your body is in this state for too long it can be very damaging. Your heart is a muscle, with high blood pressure and high heart rate, it will become tired. With short breathing you are going to have lower oxygen levels. Your tense muscles will cause muscle fatigue after too long. Not to mention the damage done to your adrenal glands from over production and usage.

Good news is there are plenty of things to do to help alleviate the physical responses which will improve your overall quality of life.

  1. MEDITATION/YOGA. Learning to consciously slow your breathing down and take deeper breathes will not only help increase oxygen levels but also aid in lowering your heart rate and possibly blood pressure. I think the greatest benefit of yoga is the practice of mindfulness with your body.
  2. Magnesium. Magnesium is also used for a natural muscle relaxer which helps the muscle tension. Under high stress magnesium is released from blood cells into blood plasma. This can lead to a magnesium deficiency. You will be filling your magnesium needs in addition to decompressing your central nervous system and muscles.
  3. Acupuncture. While stress activates the sympathetic nervous system acupuncture can stimulate the parasympathetic nervous system which is the relaxation response.
  4. Kava. Kava has been used for centuries in the South Pacific as a medicinal remedy from skin irritations or wounding’s to social gatherings and an anti-anxiety/stress reliever. Ingesting Kava helps activate a quick relaxation within the body.

none of these statements are evaluated by the FDA and you should always consult a primary caregiver before using these recommendations.

Written by: Holistic Nutrition Health Coach Lili Conner

Magnesium Source, Rebekah's Health & Nutrition

Nothing burns as bright as atomic number 12

People often come into the “Rebekah’s” expressing discomfort with nerves, muscle cramping, restless leg syndrome, headaches, or their children having issues concentrating with schoolwork. Upon digging deeper, I find myself leading them over to the Magnesium section. How can one mineral supplement help with all these misalignments? Let us dive in and break it down. Why is Magnesium a raving supplement these days?

Magnesium is necessary for over 300 different enzymatic reactions within the body. Homie say what?! Magnesium is essential for DNA production, protein synthesis, bone growth, regulating muscle and nerve function. Even blood sugar and pressure regulation. It is classified as a macro-mineral, along with calcium, chlorine, phosphorus, potassium, sodium, and sulfur. The body requires lower levels of micro minerals and higher levels of macro minerals. It makes sense why Magnesium can alleviate discomforts associated with those areas when deficient. Simply adding a magnesium supplement to your daily regimen, may relieve your nerve, muscle, or even digestive issues.

So, how do you know if you are deficient in magnesium? Some things to pay attention for would be persistent nausea, fatigue, consistent muscle cramps, or nerve issues. Given the stressors we are encountering due to a global pandemic, our children returning to school and shifts in our daily routines, stress and anxiety are affecting us all. Magnesium may just be what you need to take the edge off and allow your central nervous system to heal. Serotonin is the “feel good” chemical. If you are too low in magnesium it has been linked to reduced serotonin levels.

Magnesium is also known as a natural “laxative”, which I use that term loosely. There are different forms of magnesium. Magnesium citrate is commonly known as more of an assistant with digestion than the other forms, citrate is an osmotic laxative. I urge you to research the different forms to find which form and delivery system would work best for you and your lifestyle.

Lastly, magnesium helps aid in many enzymes that control nerve cell function. Which will help improve memory, concentration, and learning. Who could not benefit from that? Whether you are a momma at home being the main educator, or a gym rat looking for better muscle recovery. Best of health to you and your family!

Check out my favorite magnesium supplement @ https://www.rebekahspureliving.com/product/natural-vitality-natural-calm-8oz/

Written by: Holistic Health Coach Lili Conner

happiness, sunflower, Rebekah's Health & Nutrition

Raise your Vibration

The covid virus has a vibration of 5.5hz and dies above 25.5hz. For humans with a higher vibration, infection is a minor irritant that is soon eliminated!

The reasons for having low vibration could be: Fear, Phobia, Suspicion Anxiety, Stress, Tension, Jealousy, Anger, Rage, Hate, Greed, Attachment or Pain.

*And so……we have to understand to vibrate higher, so that the lower frequency does not weaken our immune system.

*The frequency of the earth today is 27.4hz. but there are places that vibration drops to 20hz, or less. For humans with low vibration, the virus becomes dangerous.

  • Pain 0.1 to 2hz.
  • Fear 0.2 to 2.2hz.
  • Irritation 0.9 to 6.8hz
  • Noise 0.6 to 2.2hz
  • Pride 0.8 hz
  • Superiority 1.9 hz.

A higher vibration on the other hand is the outcome of the following behaviour:

  • Generosity 95hz
  • Gratitude 150 hz
  • Compassion 150 hz or more.

The frequency of Love and compassion for all living beings is 150 Hz and more. Unconditional and universal love from 205hz

*Vibrate Higher!!!

*What helps us vibrate high?

Loving, Smiling, Blessing, Thanking, Playing, Painting, Singing, Dancing, Yoga, Tai Chi, Meditating, Walking in the Sun, Exercising, Enjoying nature, eating nutritionally dense alive food from the earth, Drinking water: help us vibrate higher ….. !!!

*The vibration of prayer alone goes from 120 to 350hz
*So sing, laugh, love, meditate, play, give thanks and live! _*Let’s vibrate high …. !!!

*The original source of this information is from the book Power Vs ForceBased on David R Hawkins’ Meditate & feel the vibrations in the universe 🧡🙏🏾

Picture sourced from: https://static01.nyt.com/images/2017/04/09/education/09happy-1491069207061/09happy-1491069207061-facebookJumbo.jpg

Best Food, Inflammation, Rebekah's Health & Nutrition

The Best Food to Fight Inflammation

Inflammation is a natural life-saving bodily response. It’s the immune system’s way of saying no to infection and healing from damage or injuries. But there’s such a thing as too much when it comes to this biological process. Chronic inflammation is associated with many illnesses, like arthritis, lupus, and heart disease.

That’s why being mindful of what you eat is crucial as there are certain foods that trigger and prolong the inflammatory response. These include refined carbohydrates, fried foods, sugary drinks, and processed meat. In the same way, there are many nutritious foods that fight off inflammation. If you want to switch to a more anti-inflammatory diet, here are the top food groups you should add to your grocery list:

• Vegetables and fruits

For veggies, you want to eat more green leafy vegetables like kale and spinach as well as cruciferous vegetables like broccoli and cauliflower. They’re the top foods dieticians recommend for people with rheumatoid arthritis (RA) because of naturally occurring compounds that block inflammation. These greens can help reduce joint swelling and pain, which will significantly improve mobility among RA patients.

Berries, cherries, oranges, and tomatoes (it’s a fruit!) are particularly good for toning down inflammation, too. They are rich in antioxidants or compounds that remove toxins in the body, which are known to promote inflammation.

There’s an infinite number of things you can do with fruits in your diet. But if you’re struggling to increase your intake, consider consuming them in smoothie form. All you need is an ordinary blender to whip up a quick smoothie filled with various vegetables and fruits. You can also try juicing them, but note that this process removes the fiber that’s known to aid in digestion.

• Whole grains

Whole grains may be a source of carbohydrates, but they are not refined. These superfoods retain the parts of the grain that contain the most nutrients, including iron, calcium, and fiber. Studies suggest that they reduce systemic inflammation because of the range of nutrients present in whole grains. These end up feeding the good gut bacteria that support the immune system.

What’s more, whole grains are truly some of the most versatile ingredients to cook with. All you need is a multi-functional rice cooker and you’re all set, as these are designed to cook different types of grains perfectly. Try making your own grain bowl by experimenting with brown rice, quinoa, buckwheat, oats, and millet. Top them with a protein of choice and some healthy fats for a micronutrient-rich meal.

• Healthy fats

Speaking of healthy fats, they are also anti-inflammatory ingredients. This is especially true for omega-3 fatty acids, which can be found mainly in fatty fish. There are also vegetarian sources of omega-3s, including nuts, seeds, avocados, and olive oil.

It’s not too hard to eat too many of these healthy fats. Fatty fish like salmon and mackerel can be your main protein source, and you can add a dollop of guacamole to your grain bowl. Nuts and seeds are great for snacking, and can also be incorporated into oats, granola bars, and smoothies. And instead of searing your food with butter or canola oil, try cooking with olive oil.

• Medicinal plants

Many herbs and spices have medicinal uses. For instance, turmeric contains curcumin, a compound that blocks molecules related to inflammation. You can also add ginger, cinnamon, and cayenne pepper to the list of anti-inflammatory spices to cook with. For herbs, green tea is a good choice as well as mushroom-based teas like chaga or ashwagandha. And of course, CBD tea can help reduce the painful symptoms of inflammation.

Making these dietary changes is but a small sacrifice to make in the name of health. Ensure that your immune system is in tip-top shape by eating more of these anti-inflammatory foods!

                                                               
content intended only for the use of rebekahspureliving.com By Aileen Baker