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Lately, the Ketogenic (keto) Diet which restricts the number of carbs while increasing the consumption of fat has become a trendy way to lose weight and regain a healthy lifestyle. Lowering your intake of carbohydrates can have many health benefits like weight loss, migraine relief, improved sleeping, mental clarity, lower inflammation, etc., it’s also a health fad that one must proceed with caution.

It’s important to understand why our bodies need carbs. Carbohydrates supply our bodies with energy and are found in foods like fruits, vegetables, breads, pasta, and dairy products. Our bodies use these foods to make glucose, which is a primary source of energy. Glucose is a type of sugar that can be used right away for energy or stored away to be used later.

But not all carbs are created equal. The best carbohydrates are those that contain a lot of fiber, like vegetables, fruits, and whole grains. These types of carbohydrates take longer to break down into glucose so they don’t instantly flood the body with sugar and instead release it more slowly. They also supply the body with the nutrients it needs.

Refined, or popularly called “bad carbs”, have been processed to remove the healthy part of the grain (fiber) and often include added sugar. Common examples of refined carbohydrates are processed foods, white bread, cakes, and cookies. These are the carbs we want to eliminate because they flood our body with too much sugar.

When there are insufficient good carbohydrates the body usually responds by burning muscle tissue for the stored glucose our body contains. When those stored glucose resources start to run out, the body resorts to burning body fat. This usually leads to quick results on the outside with seeing weight loss and the number on the scale go down but it’s not a healthy maintain a healthy weight for the long term and I want to address two big problems I see with this type of “diet”.

The first problem is that for most people this isn’t sustainable. It’s a quick-fix and not an intentional mindset to adopt a life long healthy lifestyle. With fads like Keto, a person over time feels deprived and super limited with what they can eat so they commit to it for a bit but slip back into their old habits, putting the weight back on which leads to guilt and shame.

The second problem is when eating under the Keto guidelines, you can eat as much fat as you want but like carbs, not all fats are created equal. Some fats like avocados, soybeans, nuts and fish are “good fats” while others like fatty beef, cheese, cream, butter and fried poultry skin should be avoided.

A friend of mine was following the Keto Diet and was losing weight but when he went for a check up the doctor told him his cholesterol (the bad kind) had skyrocketed and he was a prime candidate for a heart attack. Yes, he lost weight but it came at a cost to his health.

Another friend doing Keto said it was okay to eat microwavable fried pork skins but under the Keto guidelines she couldn’t have a carrot or beet. This is simply not a “diet” that makes sense to say it’s okay to eat as much of a processed food you have to cook in a microwave but you can’t have a vegetable naturally grown in the earth created by our Maker.

So you have to ask yourself - do I only care about the scale or do I care about my long term health and learning how to sustain it?

Here’s the difference between Faithful Workouts and many other diet plans: we don’t try to provide you with another quick-fix or fad diet. If you look up the word diet, it actually comes from the Latin word diaeta which means “way of life”. A “diet” should not be a quick fix but a way of life! We can’t continue to approach our eating habits as something that we can change for a few weeks, then revert back to old habits and expect to maintain our results.

That’s why our nutritional plans and recipes are all based on one simple fact- God created our bodies and God created food, so eat what God created in its most natural state.

Majority of our recipes are gluten free, dairy free, and low carb, but they are also sustainable. You won’t leave this meal plan feeling hungry, irritable, or frustrated when you choose to break free from the diet fads promising quick results and approach your health journey differently to nourish your body with real, whole foods.

To learn more Faithful Workouts and gain immediate access to our online cookbook, check out our FW Free Plan and get signed up today. Your road to better, life long health is just a click away.

yes tell me more!

Michelle is the founder of Faithful Workouts and The Fresh Table. She began her fitness career in 1984 and still loves to help people break free from fitness frustration and move towards a life that's full of physical and spiritual health. Michelle is married to Jeff and they have three children and a lovable dog named Mojo.

 
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Yoga is something I have walked my own personal journey through and prayed about incorporating into Faithful Workouts for a long time. A decision that did not come easily or lightly but one that I am not only at peace with but am excited about in how God continues to lead this ministry and our mission to share the good news of Christ with those who do not know Him.

Our prayer with Faithful Yoga is that Christians who want the physical benefits of yoga will now have a safe place to practice and those that don’t yet know Jesus will have a place to experience a different style of yoga faithfully rooted in God’s word. I believe that it is not the position of our bodies that determines who we are worshipping but the position of our heart. I can be in Child’s Pose, for example, and be reminded that I am the daughter of the King or I can be in Warrior Pose and be praising God.

I am not saying I support all yoga, I am saying I support yoga that focuses on Jesus and the truth of the Bible while doing yoga type movements and so here are 9 ways I believe Faithful Yoga can improve your body, mind and soul.

3 WAYS FAITHFUL YOGA BENEFITS THE BODY

Improves Muscle Tone and Flexibility. Our Faithful Yoga flows work your muscles using your own body weight for resistance in the same way as standard pushups or squats. The muscles doing the work get stronger by moving through a range of motion while supporting the weight of the body while engaging certain muscles for balance and support.

Increases Blood Flow and Circulation. Poor circulation can be a root cause all kinds of problems in our bodies like fluid retention and swelling in the lower extremities. Movement is key to wellness on many levels, including circulatory health. Faithful Yoga can improve the body’s circulation with low impact movements which is the best type of exercise for poor circulation. These stretching movements promote an increase in the body’s blood flow.

Builds Strength For Joints, Ligaments and Tendons. Did you know weaker muscles means the body relies on the joints for stability? This puts a lot of pressure on the joints, ligaments and tendons. Strengthening muscles with Faithful Yoga can create healthier joints, as stronger muscles support the body, relieving stress and strain while assisting with healthy weight and pain management.

Denika Ross, a certified Holy Yoga instructor and founder of Unshaken Yoga (who also happens to be my amazing daughter), loves how yoga has improved her body physically, “Yes, yoga is a great way to stretch, but it's also a great way to build strength, improve your balance, and strengthen your core.”

3 WAYS FAITHFUL YOGA BENEFITS THE MIND

In traditional Yoga people often talk about “emptying your mind” but I strongly disagree and actually think it’s dangerous to empty our mind. To quote an old American Proverb “An empty mind is the devil’s playground”.

In reality, sin begins in the mind. We tend to let our minds wonder about, thinking about whatever it wishes. An idle mind can be a dangerous one so we want to fill our mind with the truth of God’s Word.

In Galatians 5 we learn there are 2 voices in our mind the voice of the Holy Spirit (Truth) and the lies of the world (sinful nature) "These two forces are constantly fighting each other" Galatians 5:17 so we need to work on "letting the Holy Spirit guide your lives" (Gal 5:16)

When we keep our minds and hearts on Jesus, slowing down to fill ourselves with scripture we reap these benefits. All our yoga flows incorporate the truth of the Bible. While moving your body you are filled with it’s life giving truths.

Reduced Anxiety, Stress and Depression. During Faithful Yoga, where we focus on being in the presence of God, we can experience more peace and relaxation which decreases our physical tension, releasing the grip the enemy has on us with lies that cause us fear, anxiety and stress. Nothing reduces stress like focusing on the truth of who God is.

Improved Mood. There is nothing more fulfilling, encouraging, inspiring and uplifting than drawing ourselves closer to God. He is our Holy Father, Counselor and Healer. Faithful Yoga is a time to slow down, lay our burdens at the foot of the Cross and let God fight our battles. This time spent with Him is the best mood booster!

Improves Memory and Concentration. A study done by the University of Pennsylvania found that even a few minutes spent to intentionally slowing down the mind could improve focus, mental performance and concentration. Stress greatly affects the brain and Faithful Yoga promotes breathing while meditating on God’s word to remove distractions and calm the mind and body so the brain can perform at it’s best.

3 WAYS FAITHFUL YOGA BENEFITS THE SOUL

Stillness. It’s a noisy world out there with an abundance of distractions the enemy is using to try to pull us away from God. Satan wants us to believe that busyness and competing to do more and be more is what will bring us happiness. The last thing he wants is for you to slow down, be still and sit with your Heavenly Father. Faithful Yoga doesn’t just promote stillness, but stillness in the presence of God where we can draw ourselves closer to Him, where we can experience Jesus as the Prince of Peace and allow Him to fight our battles.

Exodus 14:14 “The Lord will fight for you, and you have only to be silent.”

Deeper Connection With God. Here at Faithful Workouts we have adopted the term faithfully rooted. As Christians we are called to study the Word and be deeply rooted in God’s truth, for it is the only Truth. Our Faithful Yoga exercises include a theme and scripture where the time spent in the yoga movements is also time spent in cultivating a deeper connection with Him.

James 4:8 "Draw near to God and He will draw near to you. Cleanse your hands, you sinners; and purify your hearts, you double-minded.”

Colossians 2:7 “Let your roots grow down into him, and let your lives be built on him. Then your faith will grow strong in the truth you were taught, and you will overflow with thankfulness.”

Opening Ourselves To Hear His Voice. God doesn’t have to compete with the noise of the world. Many times we are praying to hear God, praying to receive an answer to a prayer but we are not doing our part to slow down so we can hear His voice above all else. During our Faithful Yoga workouts, we are opening ourselves through obedience and stillness so we can prepare our hearts and minds to receive what He has for us.

If you are interested in the physical, mental and spiritual benefits of yoga, we want to encourage you to find an instructor that speaks Biblical truths into your heart and mind during your yoga practice. Denika shares the importance of this in her yoga coaching and instruction “I approach every yoga flow with the intention to communicate God's love with the people who are taking the class or watching the videos. Yoga should be a place to slow down, focus on our breath and quiet our minds so that we can better hear God's voice.”

If you would like to experience a Faithful Yoga exercise here is a great Beginner Flow that I hope will encourage you in mind, body and soul.

Beginner Flow: Rest - YouTube

You can join our FREE Faithful & Fit Plan for 100s of workouts for all fitness levels, recipes, meal plans, spiritual encouragement, private Facebook group + more!

Yes! count me in!

Michelle is the founder of Faithful Workouts and The Fresh Table. She began her fitness career in 1984 and still loves to help people break free from fitness frustration and move towards a life that's full of physical and spiritual health. Michelle is married to Jeff and they have three children and a lovable dog named Mojo.

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Taking care of ourselves should be at the very top of our daily lifestyle but the hectic lives we lead can also make self-care a huge struggle. Days run into weeks and before you know it you realize it’s been way too long since you’ve had a quality work out, made consistent healthy food choices or even had 5 minutes to yourself. Unfortunately, it can lead to not only emotional stress but also a weakened immune system.

Here is the good news, it’s never too late for a fresh start or to get back on track and taking care of yourself doesn’t have to be complicated. Here are 5 of my favorite natural ways to boost your immune system and keep yourself happy and healthy.

1. Hot Lemon Water

Giving your immune system a good boost is just a cup of hot water away. Lemons are packed with Vitamin C and has a wealth of other benefits like protecting the body from Immune system deficiencies and with it’s powerful antibacterial properties, lemon juice helps the body fight infections. Drinking lemon juice with warm water every morning also helps the body maintain a healthy pH balance and acts as a detoxifying agent.

2. Vitamin D

An inactive lifestyle can have many consequences on our health and developing a Vitamin D deficiency is one of them. This deficiency can have major consequences for our immune system. With so much of our lifestyle centering around television, computers and other electronics, we are not spending quality time outdoors to soak up the natural benefits of sunshine. Just 10-15 minutes a day sitting in the sun can do wonders for boosting the body’s natural levels of Vitamin D essential to fighting off illnesses. It is tough to take in enough Vitamin D through our diet, it many be necessary to take a supplement. A simple blood test can show you if you are low on Vitamin D.

3. Eat More Plants

I know this sounds like a no brainer but the truth is that on average, only 14 percent of American adults consume at least 2 servings of fruit and at least 3 servings of vegetables daily but real food grown from the earth is essential to fueling our bodies. When we don’t receive adequate nutrients we deplete our body’s natural ability to protect and heal itself. God created the earth to provide all that we needed and it doesn’t come from processed food in a box.

If this is a struggle for you, find ways you can easily incorporate more fruits and veggies into your diet. Most grocery stores have pre-cut fruits in veggies in containers you can keep in the fridge. This The Fresh Table Green Smoothie is so easy to throw together each morning and take with you as you are walking out the door or for a healthy snack.

  • 1/2 Cup 100% Orange Juice

  • 1/2 Cup Coconut Water (regular water works too)

  • 1/2 Frozen Avocado (can also use 1/2 banana)

  • 5 Large Frozen Strawberries

  • 2 Cups Fresh Spinach

Directions

Put all ingredients in blender and blend until smooth. If the smoothie is too thick, thin with additional water. Makes 1 – 2 smoothies

4. Get More Sleep

We all know how important sleep is for our overall well being but here is how sleep affects your immune system: when we sleep, our immune system releases proteins called cytokines, and some of these proteins help to promote sleep. Sleep deprivation has been shown to decrease production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when you don't get enough sleep weakening the immune system and which makes us susceptible to infections and illnesses.

If sleep is a struggle for you of course talk to your doctor to ensure there is not something going on that is keeping your from getting adequate rest. You can also check out this article if making some simple lifestyle changes can help you fall asleep faster and stay asleep.

5. Exercise

You had to know exercise was going to be an important component to this article. We are Faithful Workouts after all but there is no denying how effective physical activity is to boosting the body’s immune system.

Just like a healthy diet, exercise contributes to an overall healthy lifestyle and therefore to a healthy immune system. Exercise promotes good circulation, which allows the cells and substances of the immune system to move through the body and do their job efficiently.

I won’t sugar coat this, exercise is something that you have to make a priority and a habit in your daily life. You can’t wish or pray for a body that is healthy and fit. You can ask God to help you through daily prayer. You can surrender your weaknesses to Him and lean on Him for strength. You can declare God as your personal trainer. You can faithfully root yourself in who you are in Christ and break the chain of lies the enemy tries to defeat you with.

I hope you found these tips inspiring and encouraging as you pursue a healthier lifestyle so you can grow stronger in mind, body and soul. Hold tight to the truth that you are not alone in this. God is with you and He is for you!

Looking for a supportive community where fitness, food, faith and fun come together? Join the FREE Faithful & Fit Plan today for immediate access to 100s of workouts, recipes, meal plans, devotionals and more.

yes count me in!


Michelle is the founder of Faithful Workouts and The Fresh Table. She began her fitness career in 1984 and still loves to help people break free from fitness frustration and move towards a life that's full of physical and spiritual health. Michelle is married to Jeff and they have three children PLUS two lovable dogs.

 
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Taking care of ourselves should be at the very top of our daily lifestyle but the hectic lives we lead can also make self-care a huge struggle. Days run into weeks and before you know it you realize it’s been way too long since you’ve had a quality work out, made consistent healthy food choices or even had 5 minutes to yourself. Unfortunately, it can lead to not only emotional stress but also a weakened immune system.

Here is the good news, it’s never too late for a fresh start or to get back on track and taking care of yourself doesn’t have to be complicated. Here are 5 of my favorite natural ways to boost your immune system and keep yourself happy and healthy.

1. Hot Lemon Water

Giving your immune system a good boost is just a cup of hot water away. Lemons are packed with Vitamin C and has a wealth of other benefits like protecting the body from Immune system deficiencies and with it’s powerful antibacterial properties, lemon juice helps the body fight infections. Drinking lemon juice with warm water every morning also helps the body maintain a healthy pH balance and acts as a detoxifying agent.

2. Vitamin D

An inactive lifestyle can have many consequences on our health and developing a Vitamin D deficiency is one of them. This deficiency can have major consequences for our immune system. With so much of our lifestyle centering around television, computers and other electronics, we are not spending quality time outdoors to soak up the natural benefits of sunshine. Just 10-15 minutes a day sitting in the sun can do wonders for boosting the body’s natural levels of Vitamin D essential to fighting off illnesses.

3. Eat More Plants

I know this sounds like a no brainer but the truth is that on average, only 14 percent of American adults consume at least 2 servings of fruit and at least 3 servings of vegetables daily but real food grown from the earth is essential to fueling our bodies. When we don’t receive adequate nutrients we deplete our body’s natural ability to protect and heal itself. God created the earth to provide all that we needed and it doesn’t come from processed food in a box.

If this is a struggle for you, find ways you can easily incorporate more fruits and veggies into your diet. Most grocery stores have pre-cut fruits in veggies in containers you can keep in the fridge. This The Fresh Table Green Smoothie is so easy to throw together each morning and take with you as you are walking out the door or for a healthy snack.

  • 1/2 Cup 100% Orange Juice

  • 1/2 Cup Coconut Water (regular water works too)

  • 1/2 Frozen Avocado (can also use 1/2 banana)

  • 5 Large Frozen Strawberries

  • 2 Cups Fresh Spinach

Directions

Put all ingredients in blender and blend until smooth. If the smoothie is too thick, thin with additional water. Makes 1 – 2 smoothies

4. Get More Sleep

We all know how important sleep is for our overall well being but here is how sleep affects your immune system: when we sleep, our immune system releases proteins called cytokines, and some of these proteins help to promote sleep. Sleep deprivation has been shown to decrease production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when you don't get enough sleep weakening the immune system and which makes us susceptible to infections and illnesses.

If sleep is a struggle for you of course talk to your doctor to ensure there is not something going on that is keeping your from getting adequate rest. You can also check out this article if making some simple lifestyle changes can help you fall asleep faster and stay asleep.

5. Exercise

You had to know exercise was going to be an important component to this article. We are Faithful Workouts after all but there is no denying how effective physical activity is to boosting the body’s immune system.

Just like a healthy diet, exercise contributes to an overall healthy lifestyle and therefore to a healthy immune system. Exercise promotes good circulation, which allows the cells and substances of the immune system to move through the body and do their job efficiently.

I won’t sugar coat this, exercise is something that you have to make a priority and a habit in your daily life. You can’t wish or pray for a body that is healthy and fit. You can ask God to help you through daily prayer. You can surrender your weaknesses to Him and lean on Him for strength. You can declare God as your personal trainer. You can faithfully root yourself in who you are in Christ and break the chain of lies the enemy tries to defeat you with.

I hope you found these tips inspiring and encouraging as you pursue a healthier lifestyle so you can grow stronger in mind, body and soul. Hold tight to the truth that you are not alone in this. God is with you and He is for you!

Looking for a supportive community where fitness, food, faith and fun come together? Join the FREE Faithful & Fit Plan today for immediate access to 100s of workouts, recipes, meal plans, devotionals and more.

yes count me in!


Michelle is the founder of Faithful Workouts and The Fresh Table. She began her fitness career in 1984 and still loves to help people break free from fitness frustration and move towards a life that's full of physical and spiritual health. Michelle is married to Jeff and they have three children PLUS two lovable dogs.

 
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As the founder of Faithful Workouts and The Fresh Table, I love to cook and I especially love to prepare healthy, life giving meals. Even during the holidays, I love to eat healthy because I just feel better when I make eating this way a lifestyle choice and not a “diet”.

My husband and son are both gluten and dairy free so I feel I’ve mastered the art of GF and DF cooking. If you need to take out gluten and dairy from your holiday meals or you just want to prepare a Thanksgiving dinner that is healthier, that doesn’t mean you have to sacrifice delicious, great tasting foods.

In this post I am going to share with you a complete Thanksgiving meal that includes my personal favorite recipes. This is also the meal I plan to cook and serve my own family this year. Even if you don’t need gluten and dairy free recipes I still highly recommend all of these recipes.

All of the Thanksgiving dinner recipes included are for 8-10 people (depending on how hungry they are!) I’ve included a soup, salad, four sides and a dessert. I recommend cooking the turkey the way you and your family love most. Part of the fun of Thanksgiving are the leftovers so be sure to make enough so you can enjoy it with some other fun recipes for a few more days. All these recipes are gluten and dairy free but loaded with flavor.

Curried Squash Soup

I grew up eating a lot of home made soups. I think my mom was one of the best soup makers ever! I still love soups and make them often, especially living in Colorado. This Curried Squash Soup is one of my favorites because of the savory taste of the squash, the subtle sweetness of the apples and the spice of curry powder. 

Ingredients:
  • 2 tbsps. olive oil

  • 1 large onion (diced)

  • 5 cloves of garlic

  • 4 lbs butternut squash, peeled, seeded and cut into 1 inch cubes

  • 10 cups gf chicken or vegetable broth

  • 4 tablespoons curry powder (add half and taste so you can get the right spice level)

  • 2 med.  apples peeled,  cored and diced

Directions:

Heat oil over medium heat in a large pot.  Add onions, garlic and apple and sauté about 5 minutes.  Add squash and broth and bring to a low boil. Reduce heat and simmer covered until squash is very tender  about 20 minutes. Remove from heat and puree in blender in batches until smooth. Add 2 tbsps. curry powder stir well and taste. Add additional curry if needed and stir well. 


Blueberry and Dill Salad

Obviously, Thanksgiving can be a heavy meal so I like to include this salad which is flavorful but also very light.

Ingredients:
  • 8 cups mixed greens 

  • 1/2 cup green onion (thinly sliced)

  • 1.5 cups fresh blueberries (sliced strawberries work well too)

  • 2/3 cup chopped fresh dill

  • 1/3 cup crumbled goat cheese (Optional)

Dressing

  • 1/2 cup red wine vinegar

  • 1/2 cup olive oil

  • 1/4 cup orange juice (fresh squeezed is best)

  • 1 tsp dried dill

  • salt and pepper to taste

Directions:

Put the lettuce into a large salad bowl. Sprinkle the fresh dill over the lettuce.  Top with green onions and blueberries. For dressing put all ingredients in small bowl and whisk. When ready to serve pour dressing over lettuce and top with crumbled goat cheese (optional).

Sausage and Celery Stuffing

This recipe holds a special spot in my heart. I remember cooking this gluten free stuffing recipe with my father-in-law. He was one of my all time favorite people. He was a family loving, Italian guy who also loved his food. He was diagnosed with Celiac late in life but he adjusted and continued to love being in the kitchen and I loved to cook with him whenever we were together. 

Ingredients:
  • 2 tbsps olive oil  (divided)

  • 4 oz. ground Italian sausage

  • 1 cup onion finely chopped

  • 3 cups celery finely chopped

  • 6 cloves garlic minced

  • 14 slices gluten free bread cut into large cubes

  • 3 large rice cakes 

  • 1 and 2/3 cup GF chicken broth (add more for a wetter stuffing)

  • 2 tsp dried tarragon

  • 1/3 cup fresh parsley minced

  • salt and pepper to yaste

Directions:

Preheat your oven to 350 degrees. Place bread slices directly on oven rack and cook until crispy on both sides. Remove and cut into bite sized pieces. Heat 1tbsp. olive oil in a large pan over medium/high heat. Add the Italian sausage. Stir and chop on the sausage into small pieces as it cooks. Cook for 4 minutes or until almost cooked through. Add in the onion, celery and garlic and cook, stir and cook for about 6 min. Add bread cubes, broth, tarragon and parsley into the pot. Hold the rice cakes in your hand and crumble them into the pot.  Stir well. Taste and add salt and pepper if desired.  Use 1 tbsp olive oil to coat a large baking pan. Pour stuffing into pan. Bake for 45 min. Can sit in fridge for up to 2 days before cooking. 

Green Beans with Toasted Almonds and Bacon

Of all the vegetables I eat, green beans remind me of my mom. Growing up green beans were apart of many of our meals. My mom typically made them the same way which is this recipe. One of the things I love about food is can stir up memories from your past. I am so thankful that my mom taught me from little on that the best foods are the ones you make yourself with fresh ingredients. 

Ingredients:
  • 2 lbs. of fresh green beans

  • 2 slices uncured (no nitrate) bacon

  • 2/3 cup slivered almonds

  • 3 tbsp fresh squeezed lemon juice

  • salt and pepper to taste

Directions:

Bring water to a low boil in a large pot. Wash and pluck tips of beans. Put clean beans into water. Cook for approx. 7 minutes (if you are not serving immediately cook only until they aren’t quite done because they will cook more when you reheat). Drain the beans. In a large frying pan cook 2 slices of bacon until crisp. Remove bacon but keep the grease in the pan. Toss in the almonds and cook until just golden. Crumble the bacon into small bits. Turn off heat and add the green beans, lemon juice and bacon. Add salt and pepper to taste and stir (bacon is pretty salty so be careful not to over salt) 

Cranberry, Orange Jalapeno Dressing

Any Thanksgiving meal just isn’t complete without a delicious cranberry sauce. By delicious I don’t mean that jelled stuff that comes out of a can. Again, I love the variety of flavors in this recipe. The tartness of the cranberries, the spiciness of the jalapeños and the sweetness of the oranges is amazing when put on a piece of turkey. 

It’s funny I always thought I hated cranberry because of the canned version. It’s amazing how much better fresh version tastes. 

Ingredients:
  • 12 oz bag of cranberries

  • 1 cup water

  • ½ cup coconut sugar

  • 1 jalapeño pepper, seeded and finely minced

  • 2 oranges (peeled, seeded and chopped into small pieces)

  • 2 tbsp fresh lime juice

Directions:
In a small pan, combine cranberries, water, sugar and jalapeño pepper over medium heat. Stir, cover and simmer for about 5 min. or until cranberries or softened. Add oranges and lime juice. Stir and cook additional 3 minutes. Once it’s room temperature cover and put in fridge. Can be made up to 3 days in advance.

Mashed Potatoes and Cauliflower

If you ask my boys what their favorite part of our Thanksgiving meal is they would probably say the mashed potatoes and they both love this version. 

Ingredients:
  • 1 head of cauliflower (broken into smaller pieces)

  • 2 lbs of potatoes, cut in bit sized pieces (you can peel or leave on) 

  • ¼ cup of olive oil

  • 1 - 1.5 cups unsweetened almond milk

  • garlic, 4 cloves peeled and whole

  • salt and pepper to taste

  • 1/3 cup fresh chopped parsley

Directions:

Dice up your potatoes and cauliflower into bite-size pieces. Fill a large pot halfway with water. Bring to a boil. Add potatoes, cauliflower and garlic. Cover and cook at a low boil until cauliflower and potatoes are soft (approx. 30 min)  Once cooked, drain the water out, and then put cauliflower, potatoes and garlic back into the pot. Take a sharp knife and kind of chop through your potatoes and cauliflower while they’re still in the pot, just to make the chunks a bit smallerAdd in olive oil and 1 cup almond milk and blend with hand-held blender. You may need to add additional almond milk to get desired consistency. Add in salt and pepper to taste. When ready to serve sprinkle the fresh parsley over the top.

Roasted Sweet Potatoes with Pecans

I think my boys would like me to make the traditional mashed sweet potatoes with marshmallows but my daughter and I love this version better so the girls will win this year!  

Ingredients:
  • 5 large sweet potatoes

  • 1 cup chopped pecans

  • 1/3 cup 100% pure maple syrup

  • 1 tsp cinnamon

  • salt to taste

Directions:

Preheat the oven to 400 degrees. Peel the sweet potatoes and cut into bite size pieces. In a large bowl place the sweet potatoes, pecans, maple syrup and cinnamon. Toss to coat. Spread the sweet potatoes out on a large baking sheet covered in foil. Spread them out into a single layer (may need 2 baking sheets. Place the potatoes in the oven and roast at 400 degrees for  about 35 minutes until the sweet potatoes are soft and lightly browned. (Stir halfway through so potatoes don’t stick to foil)

Apple Crisp

If you know me at all you know I’m not big on desserts but I know I have to include something for Thanksgiving so here is one of my favorite go-to’s when I am craving something sweet. (My second choice would be strawberries dipped into melted dark chocolate)

Ingredients:
  • 8 cups diced apples (peel on or off - your choice)

  • 2 tsp + 1 tsp cinnamon

  • 1/2 cup Pure Maple Syrup

  • 3/4 cup melted coconut oil (or butter)

  • 3/4 cup almond flour

  • 1/2 cup rolled oats

Directions:

Put diced apples in a 13 x 9 pan.  Sprinkle 2 tsp cinnamon over apples. In a separate bowl combine 1 tsp cinnamon, maple syrup, coconut oil, oats and almond flour and mix well. Should form a crumbly consistency.  Crumble over apples. Bake in preheated oven at 375 for approximately 40 minutes.

This Thanksgiving meal is much healthier than the traditional recipes you will find and won’t leave you feeling guilty for indulging in some heavier foods for the holiday. A definite win/win in pursuit of a healthy lifestyle! Need to access this recipe quickly? Use this graphic and pin it straight to your favorite recipe board for easy reference later!

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Michelle is the founder of Faithful Workouts and The Fresh Table. She began her fitness career in 1984 and still loves to help people break free from fitness frustration and move towards a life that's full of physical and spiritual health. Michelle is married to Jeff and they have three children PLUS two lovable dogs.

 
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I am really big fan of using natural products not only in my body but on it. Our skin is our largest organ and absorbs whatever we expose it to.

One of those natural products that I am a huge fan of is salt. It’s a natural antiseptic and can do wonders for the body and skin. As a little girl, my mom always had us gargle with salt water when we felt a sore throat coming on and I did the same for my family when my kids were younger. When we got a bee sting she would rub salt on it and when we had sore muscles she would draw us an epson salt bath.

I also love to use salt in my beauty products to not only keep my skin healthy but to decrease the exposure to harsh and cancer causing chemicals found in most beauty products. Salt is definitely a staple in my home and I bet after some of these tips it will be in your home too!

Facial Scrub

1/2 cup baking soda
1 tsp. salt
20 drops of favorite essential oil (I personally love Peppermint Oil for it’s cooling sensation)

Mix these ingredients together in a glass Mason jar with lid for easy storing. When ready to use, sprinkle a small amount of scrub in the palm of your hand, mix with a few drops of water and gently scrub your face (you can even use this as a full body scrub). The salt and baking soda will act as a natural exfoliant cleaning away dead skin and grime.

After rinsing your face you can follow up with a natural calming facial oil by mixing 2-3 drops of lavender essential oil with Jojoba oil. Don’t be shy about applying oil to your face, it won’t clog your pours or cause breakouts, quite the contrary. It helps to moisturize and hydrate your skin.

I also use this as an overall body oil especially during the winter as I have very dry skin

Tooth Polish

You can use the same facial scrub mixture adding a little bit to your tooth brush and brushing your teeth. It’s very refreshing and the salt and peppermint oil act as a natural antiseptic.

I also shared these tips in a quick video over on the Faithful Workouts fan page.

I also found this great article from Women’s Health Magazine 9 Ways To Use Salt For Gorgeous Skin, Hair, Teeth and Nails with more useful tips on how to use salt in your beauty routine.

Do you have a favorite way you like to use salt? Leave me a comment would love to hear!

And if you are looking for additional support with your health goals, check out our Faithful & Fit Plan. It’s FREE and includes 100s of workouts, cooking videos, an online cookbook, a 40 day Bible Reading Plan and so much more.

yes give me access!

Michelle is the founder of Faithful Workouts and The Fresh Table. She began her fitness career in 1984 and still loves to help people break free from fitness frustration and move towards a life that's full of physical and spiritual health. Michelle is married to Jeff and they have three children PLUS two lovable dogs.

 
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I am really big on salt. My mom always had us gargle with salt water if we felt a sore throat coming on and I do the same with my family. If we got a bee sting she would rub salt on it. If we had sore muscles she’d tell us to take a bath in epson salt.

This is a great article from Women’s Health Magazine and I love their suggestions for using salt!
,

“Our bodies contain the same concentration of minerals and nutrients as sea water, so it’s no wonder that sea salt is a natural ally to balance, protect, and restore the body and skin.

One of the major differences between sea salt and ordinary salt is the mineral content: Sea salt is laden with minerals, including magnesium, calcium, sodium, and potassium, all of which play a key role in our skin's health, function, and cellular communication. When your skin's mineral balance is off-kilter, symptoms such as dryness, dullness, irritation, and blotchiness ensue, especially as the colder, dryer weather sets in. Bringing sea salt from the kitchen into your beauty routine can help balance and improve hydration, strengthen the protective barrier of our skin, and kick-start the cell-to-cell communication signals that slow down with age.

1. Balancing Mask
Both salt and honey have anti-inflammatory properties to soothe skin and calm breakouts and irritation. They also help to balance oil production and retain hydration in the layers of skin where it's needed most.

Try it: Mix two teaspoons sea salt (preferably finely ground) with four teaspoons raw honey to create a spreadable paste. Apply evenly to clean, dry skin, avoiding eye area. Let stand for 10 to 15 minutes. Before rinsing, soak a washcloth in very warm water, and gently wring out. Lay the warm washcloth on your face for 30 seconds. Use your fingers to gently exfoliate in a circular motion while rinsing your skin thoroughly with tepid water. Follow with your usual skin-care routine.

2. Oil-Sapping Facial Toner
Salt helps to cleanse pores deeply, balance oil production and thwart bacteria that can instigate breakouts and acne.

Try it: Mix one teaspoon sea salt with four ounces of warm water in small spray bottle until salt is dissolved. Mist on clean, dry skin, avoiding eyes. Use daily or twice daily.

3. Softening Body Scrub
Salt is a gentle natural exfoliate that sloughs off dead skin. It also has minerals to soften skin and restore hydration.

Try it: Mix a quarter-cup salt and a half-cup olive oil or softened coconut oil into a thick paste. If desired, add 10 drops of your favorite essential oil. Apply in the shower with a washcloth, loofah, or the palms of your hands, gently scrubbing your skin in a circular motion.

4. Rejuvenating Scrub
Salt is a skin-softening exfoliant that restores skin. Aloe vera hydrates, heals, and aids skin cell turnover, while lavender is a natural antiseptic that increases circulation.

Try it: Mix together a half-cup salt, a quarter-cup pure aloe vera juice or gel, a quarter-cup oil (your choice!), one tablespoon dried lavender flowers, and 10 drops essential oil of lavender. The resulting mixture should form a thick paste; if it's too dry, add a few extra drops of oil. Apply in the shower with a washcloth, loofah, or the palms of your hands, gently scrubbing your skin in a circular motion.

5. Relaxing Salt Bath
Salt absorbs dirt, grime, and toxins and cleanses your skin's pores deeply. Salt's mineral content helps restore the protective barrier in skin and helps it hold hydration. You may notice that your skin won't wrinkle or prune after a good, long soak in salted water, which is evidence that a salt bath helps your skin retain its moisture. The magnesium in sea salt may also help reduce water retention (i.e., bloating) in the body.

Try it: Add one-third cup salt to a tub filled with warm water, and swish to dissolve the salt. Soak for 15 to 30 minutes.

6. Anti-Dandruff Scalp Treatment
Salt helps loosen and remove existing flakes while stimulating circulation for a healthy scalp. The ingredient also absorbs excess oil and moisture to prevent fungal growth and inhibit the root of dandruff.

Try it: Part your hair a few times, and sprinkle one to two teaspoons of salt on your scalp. Using wet fingers, massage your scalp gently and thoroughly for 10 to 15 minutes (if you can recruit someone to do this for you, it is very relaxing!). Wash and condition your hair with your favorite products. The results will be immediate.

7. Teeth Whitener
Salt and baking soda are both gentle abrasives that will help remove stains and brighten teeth. Salt also contains a natural source of fluoride, which is a bonus for your teeth and gums.

Try it: Mix one teaspoon salt and two teaspoons baking powder. Dip a damp toothbrush in the mixture, and brush teeth normally. If the taste is too intense, try putting a dab of toothpaste on the brush before dipping it in the mixture.

8. Natural Mouth Wash
Salt acts as a disinfectant to kill the bacteria that can cause bad breath and gingivitis.

Try it: Mix together a half-teaspoon salt, a half-teaspoon baking soda, and a quarter-cup water until the salt dissolves. Swish the solution around in your mouth and between teeth. Spit, then rinse.

9. Nail Brightening Treatment
Salt softens cuticles and skin and strengthens nails. Baking soda and lemon work to reduce yellowing and stains for brighter, healthier-looking nails.

Try it: Mix one teaspoon salt, one teaspoon baking soda, one teaspoon lemon juice, and a half-cup warm water in a small bowl. Soak nails in the solution for 10 minutes, then scrub with a soft brush. Rinse hands, and moisturize.”

If you are looking for additional help with your health check out our Faithful & Fit Plan. This FREE Plan includes 100s of workout and cooking videos, an online cookbook, a 40 day Bible Reading Plan and so much more.

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Anxiety is a complicated emotion that millions suffer with in their lives on a day to day basis. While anxiety can take many forms and there is no easy one answer, even experts agree that diet and exercise can play a huge role in decreasing and even healing anxiety.

What we fuel our body with greatly affects our moods, hormones, energy level and emotions. A diet full of processed food and sugar can worsen anxiety symptoms and impair the body's ability to cope with stress. A sugar rush and subsequent crash can cause jittery shaking and tension which only makes anxiety symptoms worse.

On the other hand, a whole food diet rich in nutrients is a healthier option than eating a lot of simple carbohydrates found in processed foods. For example, complex carbohydrates are metabolized more slowly and therefore help maintain a more even blood sugar level, which helps the body feel calmer and more relaxed.

There are many foods found to greatly reduce the symptoms of depression and anxiety so definitely do your research to find more foods you love and can incorporate into your daily healthy lifestyle. Here are 5 of our favorite foods for soothing anxiety.

1. Chamomile

Chamomile tea not only reduces stress and anxiety, but it also helps treat insomnia. Just like peppermint tea, chamomile tea has great benefits in relaxing the muscles and reducing irritability. Dried chamomile flowers (Matricaria recutita) were used as far back as Roman times for their calming effects.

There is also nothing more calming and relaxing than sitting with a hot cup of tea and using it as a time to pray, relax, rejuvenate and recharge the mind, body and soul. Make this a sacred time to spend in the presence of God reading your Bible or in prayer.

2. Yogurt

If you suffer from anxiety, yogurt is a great food to include in your diet. Often anxiety is caused because we don't feel well. Millions are struggling with digestive issues and because yogurt can heal the gut with the live cultures it can help to improve the affects of stress and anxiety.

Numerous studies have shown that probiotic foods like yogurt may promote mental health and brain function by inhibiting free radicals and neurotoxins which can damage the nerve tissues in the brain that are related to anxiety.

Organic plain with protein higher then 20 grams and sugar less then 10 grams is ideal. When we feel better it's easier to deal with feeling anxious and stressed.

3. Dark Chocolate

Because if there weren’t enough reasons to love chocolate, dark chocolate contains flavonols, which are antioxidants that may benefit brain function. Eating dark chocolate has also been shown to increase levels of the neurotransmitter serotonin, which may help reduce the stress that leads to anxiety.

In addition to these health benefits, when we eat a small amount of high cocoa chocolate it can satisfy our sweet tooth in a healthy way and we are less likely to binge on sweets that are high in sugar and can actually make anxiety worse.

The darker the chocolate, the higher the percentage of cocoa it contains and the more polyphenols you'll consume per serving. When choosing a dark chocolate, look for one that is at least 70 percent cocoa or even darker, for instance, 85 percent cocoa. Of course it goes without saying that even dark chocolate should be enjoyed in moderation.

4. Fatty Fish

The brain is incredibly sensitive to inflammation, not the type you can feel but the type of inflammation that is below the perception of pain. So when the brain becomes inflamed, its only protection is adequate levels of anti-inflammatory omega-3 fatty acids.

There are many benefits of fish oil. it's been shown to help reduce inflammation, protect the heart, regulate blood pressure, and even help treat skin conditions such as psoriasis. For those who suffer with their mental health, one of the most interesting benefits of fish oil is its effect on anxiety.

So how much daily intake of Omega-3 is ideal? Overall, most health organizations recommend a minimum of 250-500 mg combined EPA and DHA each day for healthy adults. Fatty fish such as salmon, lake trout, mackerel, herring, sardines and tuna contain the most omega-3 fatty acids and therefore are the most beneficial but many types of seafood contain small amounts of omega-3 fatty acids.

It's good to mix up the type of fish you eat so give one you haven’t tried before a chance. Eating healthy is always more fun when you make it an adventure.

Looking for an easy delicious way to prepare fish in a pan in less than 10 minutes? Heat a few tablespoons of extra-virgin olive oil in a pan on medium heat. Add your fish, sprinkle with cajun seasoning and organic dried dill. Cover and cook for 4 minutes. Flip, season the other side, cover and cook an additional 4-5 minutes. So easy and DELISH!

5. Brazil Nuts

Brazil nuts have the highest concentration of the trace mineral selenium. Eating just four grams will provide more than 100 percent of the recommended daily allowance and several studies have provided evidence that supplementing a diet with selenium can help improve mood. It has also been shown that people who lack this essential nutrient are more likely to be depressed.

Eating nuts can also satisfy the urge to snack providing an enjoyable crunch when feeling bored and tempted to grab something to eat. Keep a small bag packed in your purse or tote to avoid unhealthy options like fast food.

In addition to these five foods ensure you are getting plenty of rest, making self care a priority and staying properly hydrated.

While these five foods can greatly help to reduce stress and anxiety, there is nothing that can replace what can only be found in having a relationship with Jesus Christ. He is the ultimate Prince of Peace. We were never meant to tackle life alone and we were not created to solely bear the burdens of our troubles. Lean on Him for strength. The Apostle Paul was a faithful follower of Jesus. When he prayed to be released from his weakness, he was reminded that in his weakness God’s grace was sufficient “My grace is sufficient for you, for My strength is made perfect in weakness.” 2 Corinthians 12:7-10.

Never allow yourself to feel bad for feeling weak or struggling with stress and anxiety. The enemy wants you to hide and live in the shame darkness. Seek help from family, friends, your church or a Christian counselor. God loves you, please rest in that undeniable truth.

Michelle is the founder of Faithful Workouts and The Fresh Table. She began her fitness career in 1984 and still loves to help people break free from fitness frustration and move towards a life that's full of physical and spiritual health. Michelle is married to Jeff and they have three children PLUS two lovable dogs.

Yes, Count me in! Are you looking for FREE workouts, recipes and a supportive community? Join our Faithful & Fit Plan today!

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Faithful Workouts | Christian Fitness by Michelle Spadafora - 8M ago

If you say the word “yoga” around Christians you can get all sorts of responses. Some may say “I’ve been doing it for years and love it”. While others respond with things like “it’s demonic”, but the response I hear most is “I do it because I love what yoga does for my body but if they start talking about philosophies that don’t align with my Christian values I just tune it out.” 

Confession: For many years I was against yoga and for that reason I didn’t include it in my workouts and I also didn’t think people should practice it. I was fearful that people would go to a yoga class that included elements that went against the Christian faith and be pulled away from the Truth.

After much prayer and conversations with other Christians I’ve decided to include yoga as part of our workouts and here’s why.

I want to include yoga because the physical aspects of yoga like postures, movements and stretching are good for our bodies BUT even more importantly I want to use yoga as a way to share the love and truth of Jesus.

There are millions of people who do yoga each day and discipleship is an important core value for me as a Christian. I want to reach people through yoga, just as I have through my workouts, that include the straight up Gospel message. I can’t stand the fact that so many have turned away from Christianity simply because they’ve never had the opportunity to really hear the Truth. We created Faithful Yoga as a way to reach them as every yoga video in our program will include Bible based messages.

You may be saying “Why yoga?! Why can’t you just keep doing stretching videos that share faith based messages?” I get where you’re coming from but the truth is people are drawn to the physical benefits of yoga. They are searching for yoga videos and I want to reach those people. If you have a friend who’s super into yoga, this is a way for you to share with them something they love while we use yoga to share the Good News with them. 

Honestly, my concern for the lost who have no relationship with Jesus is greater then my concern for how a few Christians will react to this. I believe anything in this world can be redeemed and used for the glory of God and that is my hope with Faithful Yoga. 

We will be launching an app in a few months that includes all of our new yoga videos but if you want to get started now I encourage you to get the Unshaken Yoga Ebook that my daughter Denika, who is a certified Holy Yoga instructor, created. This 31 day program includes a daily scripture, prayer, devotion, questions to consider and a yoga flow. My husband and I read her book and are so thankful that her Biblical knowledge is so deep - Thank you Jesus!

We invite you to watch more of our message and the decision behind Faithful Yoga

Faithful Workouts is Adding Yoga! - YouTube


It is my hope that you will feel as excited as we are about this new addition to Faithful Workouts as we continue our mission to help other grow stronger in mind, body and soul while pleasing the heart of God through discipleship.

With the launch of Faithful Yoga we are offering The Unshaken Ebook, a 31 day guide to help you progress in your Christian yoga practice. No matter where you're at in your yoga practice or your faith journey, this ebook is specifically designed to help you learn how to combine the two.

Each day you will be given a thought-provoking devotional, journaling questions and a 30 minute yoga flow that compliments the theme for that day. You will also have access to videos that will teach you correct postural alignment, as well as tips and tricks for bringing your faith onto your mat.

Click HERE to pre-order your copy of the Unshaken Yoga Ebook. Use coupon code "FAITHFUL' to get 10% off and if you order before September 20th you will get an additional 20% off as a preorder special,

My hope and prayer is that whether or not yoga is right for you, you will continue your journey to grow your roots down deep into God’s love and truth so you can stay strong and faithful no matter what comes your way.

“They will be like a tree planted by the water that sends out its roots by the stream. It does not fear when heat comes; its leaves are always green. It has no worries in a year of drought and never fails to bear fruit.” Jeremiah 17:8

Michelle is the founder of Faithful Workouts and The Fresh Table. She began her fitness career in 1984 and still loves to help people break free from fitness frustration and move towards a life that's full of physical and spiritual health. Michelle is married to Jeff and they have three children PLUS two lovable dogs.

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It’s that time of year when cold and flu season will be upon us and while it’s convenient to run out to the store and grab an over the counter medicine to treat fever, coughs, body aches and pains it’s better to boost the immune system naturally to keep the body healthy and less susceptible to those nasty germs and viruses.

Elderberry syrup is a natural way to boost the body’s immunity because elderberries are very high in vitamin A, have more vitamin C than oranges and are high in quercitin (a powerful antioxidant). They are also a natural anti-inflammatory and have antiviral properties that can not only help prevent colds and flus but also help the body recover faster from these viruses.

You can find elderberry syrup in your local health food store already made or you can make your own at home with this easy DIY recipe which is more cost effective. You can buy elderberries at your local health market or buy them online from Amazon. It’s best to look for and use organic elderberries when possible.

Ingredients
½ Cup of Elderberries
2 Cups of Water
1 Tbsp Raw Honey or Pure Maple Syrup

Instructions
• Bring water to a boil in a pan.
• Add elderberries
• Reduce heat and simmer for 30 minutes.
• Strain the elderberries using a fine wire strainer over a bowl.
• With the back of a large spoon press down on the berries to remove as much liquid as possible. Squish the berries down to extract a little more liquid. Discard or compost elderberries unless you have another use for them.
• Pour liquid back in clean pan and warm over medium heat.
• Add honey
• Cook uncovered until reduced to syrup consistency
• Let cool to a warm temperature and pour into glass Mason jar and store in the fridge (it will last several months!)

How to Take Elderberry Syrup

Adults: Take 1 tablespoon 4 times daily if you have a cold or the flu. For prevention take 1 tablespoon daily during cold and flu season.

Children: Take 1/2 – 1 teaspoon of elderberry syrup 3 times per day during a cold or flu and for prevention take 1/2 -1 teaspoon daily during cold and flu season.

Of course, a healthy diet and lifestyle can also boost the body’s immune system and keep sickness at bay so be sure you are eating real whole foods while avoiding sugar and processed foods.

Looking for more recipes, workouts and a supportive faith based community to help you? Join the Faithful & Fit Plan for FREE today and get immediate access to a wealth of recipes, workouts, devotionals and more!

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Michelle is the founder of Faithful Workouts and The Fresh Table. She began her fitness career in 1984 and still loves to help people break free from fitness frustration and move towards a life that's full of physical and spiritual health. Michelle is married to Jeff and they have three children PLUS two lovable dogs.

 
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