January's Prayers: An Overview

I hope this month's prayer topic helped you stay on track with your health goals that you set at the beginning of 2015. As we move on to February, and a new prayer topic, keep these prayers close by, so that on the hard days you can come back to them. I pray for each of you that reads this blog, that 2015 would be the year that your health goals are met for good!

1. Father God, I ask that you would fill me with motivation to exercise, especially now, when it is hard to get started. Show me favor in this goal. I ask that you would bind Satan in these coming weeks as he tries to come against this health goal. IJN Amen

2. Father God, give me the strength to make exercising a lifelong, healthy habit and not just a temporary try. Continue to fill me with perseverance to run this race to completion.

3. Father God, in your word it says that "steady diligence pays off." I ask that you would fill me with the diligence it takes to workout consistently this year, no matter what distractions, or surprises come my way.

4. Father God, in your word you say that accountability is important. Please send someone to walk along side me in my diet and exercise goals. As iron sharpens iron, bring me someone that will pick me up when I fall, and equip me to carry them through their hard times as well.

For more on exercise and new year's health resolutions, click here to read January Prayer Blog Topic.

Wishing you all Health, Hope, & Happiness
Abby

The Secret Ingredient to Exercising

Jesus stood and said in a loud voice, "Let anyone who is thirsty come to me and drink." John 7:37b

Water is the universal source of life. Without water, nothing can exist on this planet. Every cell in our body needs water in order to function. In fact, the human body is made up of 65% water, and the brain, 75%!

This is why being dehydrated is a much bigger deal than we give it credit for. When we are dehydrated, our cells start to dysfunction, and then break down. If this is a pattern, it can cause major harm to the body over time.

How can you tell when you're dehydrated? Unfortunately you can't. The body doesn't have a mechanism for thirst. The brain communicates this through the feeling of hunger. When your body gets dehydrated, it will communicate to you that you are hungry. The reason for this is that most of the water we consume is in the food that we eat.

This month, our weekly prayers have focused on exercise, since January is the month to join the gym. As I've said previously, I'm a huge fan of exercise, and I think it's one of the best things you can do for your health. If you are one of the people who has recently started exercising as part of your New Year's resolution, be mindful of the amount of water your are drinking, knowing that you will need to increase your intake as you increase your exercising. It is most important to hydrate right after working out. If you want to feel the positive effects of exercising quickly, hydrate, hydrate, hydrate, hydrate afterward!! This will help you to have more energy, sleep better, and recover more quickly.

Wishing you all Health, Hope, & Happiness
Abby

Announcing Baby Shroka! Coming in May

Yep, there's a bun in the oven! 

Greg and I had been praying a lot through 2014 about when to start our family, so when God gave us the go ahead…. well the picture says it all ;)

What better way to tell a guy he's going to be a dad than with his favorite food?

At our first ultrasound, we found out that our due date is May 29th 2015. 

At our second ultrasound, we found out that we are having a baby BOY!!

The last couple of months have been crazy! In the beginning it was ROUGH!! I had horrible morning sickness (read all day and all night sickness) from week 5 - week 15. For those 10 weeks the only thing I could get down was peanut butter toast, smoothies, and meal replacement shakes. Before people go crazy about the meal replacement shakes, it was seriously the only thing I could get down. For some reason, I could take liquids ok, but nothing else. So I researched the best all natural brand of meal replacement shakes and would have two a day in order to keep my calories up enough. I was also waking up in the middle of the night during those weeks and I would have to eat or I would get very sick. I had someone tell me that until you experience morning sickness, you really can't understand how bad it is, and I would definitely agree. There was even one point (or maybe a couple of times) that I told Greg I was never having another baby because I couldn't handle the morning sickness. There may have been tears involved with it too… but now that I'm feeling better, I'm back on board with having more kids in the future.

We had also decided not to tell anyone other than our families until I was out of the first trimester, so I had to pretend to feel ok when I was out in public. So, for anyone that I cancelled on at the last minute over the fall, I'm sorry. You now know why. It was also a good reminder for me to be nice to people because you never know what they're going through! 

Being sick also served me a piece of humble pie. When I got pregnant I was REALLY determined to eat healthy throughout this pregnancy. However, once I got sick, I wasn't able to eat any veggies or protein. My body was rejecting those foods every single time I tried to eat them. So, for the first 15 weeks of my pregnancy, I survived on carbs, many of them processed. Through that experience I kept reminding myself that all you can do is your best. This is something I preach to my clients, so it was a good reminder for me too. It's never an excuse to skip out on healthy foods, but it is a reminder that we don't live in a perfect world with healthy, tasty, whole foods waiting for us at each meal. The bottom line is, I have a healthy baby growing inside of me, and that is what's important. And, now that I'm feeling better I've been able to add more veggies and protein into my diet. 

Other than morning sickness, the rest of my pregnancy so far has been uneventful, in a good way. I'm feeling so good now and we are so excited to meet our boy! I love feeling him move around and kick! I look forward to it everyday and it is the best part of my day! Every time I go for an appointment they tell me that he is extremely active, so we are pretty sure we have a mini Greg on our hands.

For now, we are doing tons of research in order to make all of the (overwhelming) decisions that come with having a baby.

Wishing you all Health, Hope, & Happiness

Abby

Top 10 Reasons to Exercise

"Show me your faith without deeds, and I will show you my faith by what I do." 

James 2:18b

Exercise may be the closest thing to the fountain of youth. Not only does regular activity strengthen your muscles and improve heart and lung function, but it can also reduce your risk of major diseases, stimulate the growth of new brain cells, and even add years to your life. Studies show just 30 minutes of physical activity on most days is all that's required to reap big benefits.

The range of health bonuses now attributed to exercise has surprised even doctors. Research suggests that workouts may do the following:

1. Keep You Young - Workouts such as brisk walking or cycling boost the amount of oxygen consumed during exercise. Improving your aerobic capacity by just 15 to 25 percent would be like shaving 10 to 20 years off your age. Aerobic exercise may also stimulate the growth of new brain cells in older adults.

2. Reduce Infections - Moderate workouts temporarily rev up the immune system by increasing the aggressiveness or capacity of immune cells. That may explain why people who exercise catch fewer colds.

3. Prevent Heart Attacks - Not only does exercise raise "good" HDL cholesterol and lower blood pressure, but new research shows it reduces arterial inflammation, another risk factor for heart attacks and stroke.

4. Ease Asthma - New evidence shows that upper body and breathing exercises can reduce the need to use an inhaler in mild cases of asthma.

5. Control Blood Sugar - Exercise helps maintain a healthy blood sugar level by increasing the cells' sensitivity to insulin and by controlling weight. Regular brisk walking can significantly cut the risk of developing type 2 diabetes.

6. Protect Against Cancer - Exercise may reduce the risk of colon cancer by speeding waste through the gut and lowering the insulin level. It may also protect against breast and prostate cancer by regulating hormone levels.

7. Combat Stress - Regular aerobic exercise lowers levels of stress hormones. For many people, exercise helps relieve depression as effectively as antidepressant medication.

8. Relieves Hot Flashes - Increasing fitness by walking or practicing yoga enhances mood and reduces some menopausal symptoms, such as hot flashes and night sweats.

9. Protect Men's Health - Pelvic exercise helps prevent erectile dysfunction and possibly benign prostate enlargement, a common cause of urinary problems.

10. Prolong Life - Studies lasting many years have consistently shown that being active cuts the risk of premature death by about 50% for both men and women!

Ultimately, the key to exercising consistently is finding out what works for you. If you try to fight with your body, you will never exercise long term. If you're a social person, make exercising a weekly ritual with your best friend. If you're a competitive person, set some goals and find some other people you can compare results with. If you're adventurous and love the outdoors, find outdoor activities that get your heart pumping every week. The point is, find what you love to do, and add a little movement to it.

The Power of Perseverance

In thinking about perseverance, I can't help but bring up my absolute favorite movie, Gladiator. The main character, Maximus, is the definition of perseverance. The evil emperor tried everything humanly possible to break his will, his spirit, his determination, his character, his very life; but Maximus continued to persevere through it all. In the final scene of the movie, the evil emperor challenges Maximus to a gladiator style fight to the death. At this point, all hope seems lost in the movie and Maximus is bleeding to death. As you watch the scene, you see Maximus fade in and out of consciousness as he is clearing dying. In one particular part, he has fallen to his knees, dropped his sword, and has begun to hallucinate. It's clearly the end. He's had enough. The evil emperor comes behind him with his sword drawn ready to behead him, and at the last second, Maximus has just a little bit left.

PERSEVERANCE

In the book of James, he says that perseverance through trials matures our faith. When our faith is fragile, we are like a wave in the sea that is blown and tossed around in the ever changing wind. When we allow ourselves to be tossed around like a rag doll, we become unstable and anxious, and that is when things start to fall apart. As our faith matures, we learn to stand firm on Jesus through our trials so we won't be swayed, so our spirit won't be broken. We learn to persevere through every trial and obstacle that comes our way.

As January is coming to a close, some of you may have already started to give up on your new year's resolution and health goals. You may feel yourself slipping into the waves. You may already be tossing and turning in the churning water, completely lost already. You may be hanging on by a thread, determined to persevere, even though the odds seem totally stacked against you. I would encourage you to dig in. Dig in to God and his word. Pray that God would fill you with the perseverance to see this new healthy habit through. 

News flash: I do NOT love eating veggies everyday. I would much prefer to eat Oreo's everyday instead. But, I do love the way that veggies make me feel after I eat them. I love the health benefits, both short and long term that they have. I love the way that veggies help to improve my skin and digestion. I love that they work to prevent diabetes, which is VERY prevalent in my family. I love the energy that veggies give me. But let me tell you it takes some perseverance to make veggies a regular part of my diet. Veggies take more time to prepare, they're expensive, and they don't taste great. I have to continually remind myself that eating veggies is worth it. 

Why? 

Because perseverance always pays off. Just look at every person you know who's life has been changed by Jesus. It took serious levels of perseverance for him to complete his death on the cross. I can't even imagine how many times he was SO CLOSE to giving up, calling down an army of angels to fight for him, end the pain, remove the shame. His death was long, humiliating, and brutal. I don't know about you, but I am so thankful that Jesus chose to persevere. 

And if he could persevere through that death to his resurrection, you can persevere through your current health issues. Don't give up on the goals you've set for yourself. Don't give up on the healthy lifestyle you're trying to implement. When you feel beaten down and discouraged, just give it a little more. Like Maximus, that one last push could save your life and make all the difference. 

Wishing you Health, Hope, & Happiness

Abby

p.s. If you haven't seen Gladiator, I highly recommend it.

Pray Your Way Through the Gym in 2015

Joining the gym has become "the thing" to fix your health. In 2005, there were 40.8 million Americans that belonged to the gym. Today, there is over 55 million Americans with gym memberships. And January just happens to be join-the-gym month. Not surprisingly, more people join the gym in January than any other month of the year. The sad truth is, within 90 days, between 20-30% of people have stopped going to the gym on a regular basis, and by April, the numbers drop off even more.

So, for this month, the weekly prayers will focus on exercise; the motivation to get it done and the perseverance to stick with it all year long. (To learn more about the weekly prayers, read 52 weeks, 52 prayers).

I will also be posting more blogs this month on the importance of exercise, but for now, let me leave you with this:

You may not enjoy exercising, but will you enjoy heart disease, diabetes, and cancer? These three diseases are DRASTICALLY reduced by REGULAR exercise. When you choose a sedentary life over regular exercise, you are choosing one of these diseases, and when you get that diagnosis, you will have wished you had stuck it out at the gym!

To find the prayers each week:
Head over to our website each week where the current week's prayer will be posted on the right side bar.

Follow me on instagram, @abbyshroka, or like us on Facebook by clicking here, to see each week's prayer.

Wishing you all Health, Hope, & Happiness
Abby

New Year, Same God

With the new year right around the corner, it can be a really exciting time, and it can also be a really scary time. For some, the unknown is thrilling, but for others its a complete dread. Whether you are excited, or anxious about the new year, one thing is for certain, God always goes with us. Each year as we count down the seconds until the ball drops and we officially escort in a new year, God is right there waiting to cross that threshold with us. This same God that has been with us from day one. This same God that has carried us through every trial we've faced in past year. This same God that loving forgives us and delivers us over and over and over again. 

When we choose to embrace this God as our Lord and Savior, we can look to the future with peace and confidence instead of worry and dread. Even though you may not know what lies ahead, you do know who lays ahead.

Weekly Prayer:

Father God, I am so grateful that you never change and that you are always with me in every new phase of my life. I ask that you would go before me in 2015. Please lead and guide me exactly where you want me to be. Bless me and show me favor in this new year. IJN Amen

The Prince of Peace

The Lord has been speaking to me about peace a lot lately. So many people spend their entire life searching for peace that only God can bring. I've lived much of my life without peace, so I know how TOXIC it is, but I also know how powerful peace can be.

Although peace is a fruit of the spirit, many christians don't know how to live in peace. Instead, we carry around a lot of baggage that Jesus, the prince of peace, wants to take away. But we think the baggage is ours to carry, so we never even question it's existence. This baggage includes stress, fear, worry, anxiety, shame, and defeat. These are antidotes to peace. Only by giving these things to Jesus, and trusting him above all else, will we ever experience real peace.

Weekly Prayer:
Lord Jesus, I thank you that you are the Prince of Peace. I thank you that I can experience peace through you. Help me to throw off anything that hinders me from living fully in peace. IJN Amen

The Value of Worrying

In Matthew 6:26 it says, "who of you by worrying can add a single hour to his life?" Whether you live in a constant state of stress in the month of December (or all year long), or are just an occasional worrier, living with stress won't add time or value to your life. It's important when we're worried and stressed to learn to stop that train of thought and fight it with God's help.

"God is our refuge and our strength, an ever present help in trouble. Therefore we will not fear."

Psalm 46:1

The first thing that you can do when you're feeling stressed is to go to The Lord. He is our refuge when we are worried. He is our strength when we are overwhelmed and weak. As you feel worry and stress creep up on you this week, make a conscious effort to remind yourself where your strength comes from. 

Weekly Prayer:

Father God, I know that worrying won't add any value to my life, but will instead zap me of life. Please help me to lean on you for strength in times of stress, instead of giving in to overwhelming thoughts.

Speak Scripture Over Your Life

"The Lord is good to those whose hope is in him, to the one who seeks him" 

Lamentations 3:25

The Lord desires for us to seek him in all situations whether we are in a time of feast, or a time of famine. Whether we have some time to spare, or are super busy. By seeking him, we are reminded of his promises, reminded of who we are in him, and that gives us hope. When stressed and worried, one of the most powerful things you can do to relax, is to speak scripture over your life. Speak scripture over your circumstances. Remind yourself who your God is, how much he loves you, and who you are because of his grace and forgiveness. You will be amazed at the hope you can feel by doing this.

Weekly Prayer:
Father God, I know you are my refuge and my strength. I thank you that I can lean on you and hope in you during times of stress. Give me the desire to seek you every single day this month. IJN Amen.

Finding Rest During the Christmas Season

If you had to pick one time in a year that you are the most stressed, many of you would say right now, during the Christmas season. The major reason why, is because of the constant go, go, go and your to-do list that is a mile long. This week's prayer and devotion is focused on resting.

"…he sat down under it and prayed that he might die. I have had enough Lord, he said. Take my life, I am no better than my ancestors." 

1 Kings 19:4b

In this passage, Elijah has been sentenced to death by the King of Israel. The Israelites have rejected God's covenant, broken down the altars to the Lord, and put all the other prophets to death. Elijah is terrified for his people and his life, and he is ready to give up. He has totally reached his breaking point, even asking God to take his life. Instead, God allows him to fall asleep for an extended period of time, waking him only to eat and drink. Why? Because God knew that Elijah needed rest. He needed rest for his mind, his body, and his emotions. He needed rest because the coming task that God had for him was huge.

"I will refresh tired bodies. I will restore tired souls."

Jeremiah 31:25

Unlike Elijah, most of us have a choice of whether or not to engage in rest. It is especially tempting right now to keep going and wait to rest until after Christmas is over. But I strongly encourage you to rest this year! Otherwise, the odds of you reaching you breaking point a few days before Christmas is pretty high. Plus, God promises that resting is not a waist of time! He promises to refresh us.

In Elijah's case, God did restore him body and soul. Once he was rested, he was able to travel for 40 days and nights without food or water, overthrow the evil King of Israel, anoint a new King, and find another prophet to teach and train up to someday replace him. The strength he received by resting was powerful and effective, and well worth the time it took!

Weekly Prayer:
Father God, help me make resting a priority this Christmas season, so that I can be at my best for my family come Christmas day. Let my resting be a witness to those around me. Equip me to do far more through resting in you, than I ever could on my own. IJN Amen.

How do you Deal with Stress?

How do Christians deal with stress, especially around Christmas time? The time when we are supposed to be celebrating Jesus.

Stress tends to creep up on us when we're tired, sick, stuck in traffic, when we're running late, or when we've taken on too many responsibilities. When circumstances are out of our control, we feel stress. When our basic needs are not being met and our safety is threatened, we feel stress. These issues only increase at Christmas time, causing heightened levels of stress. Which is why, for the month of December the weekly prayers will focus on stress management. (To learn more about the weekly prayers, read 52 weeks, 52 prayers).

Stress, worry, and anxiety for Christians can take on many different forms, but in general, stress boils down to one idea: lack of trust in God. Ouch! Most Christians share the belief that God is sovereign and in control of life. Most Christians believe that God is the author, protector, and provider of life. So, when stress dominates life, that means that somewhere along the way we have failed to trust God. It's very easy to say, "Just trust God more and you won't deal with stress anymore." Yeah right! It's not that easy. Life is much too complicated, and we are much too vulnerable in our sinful nature for that to be true. Yet, for Christians, stress does have a positive side. It can be a mirror, or a reminder, that our lives have drifted away from God. It can be used as an indicator that we have stopped depending upon God for daily strength.

The Bible mentions many practical principles that can be used to avoid stress including regular rest, a proper diet, keeping balance in life, striving for peace with others, daily meditation on the word of God, having a thankful attitude, and prayer.

Obviously, we will be focusing on fighting stress with prayer through the month of December, the rest of the principles, such as rest, proper diet, and having balance in your life are nearly impossible during the holiday season, and that is ok (for the short term). It just means that your prayer life needs to be in overdrive. :)

This month the weekly prayers will also feature an added bonus. In addition to posting a new prayer each week on my website, Facebook page, and Instagram (@abbyshroka), I will also be posting them here on my blog, along with a SHORT devotion (I know you're busy busy busy right now)!

Wishing you all Health, Hope, & Happiness
Abby

Thriving Through the Holidays

I can't believe that Thanksgiving is coming up next week! And you know what that means. The Christmas season is right around the corner and I want to help you make this year different.

This year, you're going to be THAT person come Christmas time. The happy one who can enjoy the holidays all while looking good and feeling even better. Not the "average" person who survives through the holiday season on caffeine and adrenaline all while feeling stressed out, exhausted, and worried about weight gain, finances, and family drama.

THRIVING THROUGH THE HOLIDAYS

A 30 day online program designed to teach you how you can indulge in your favorite holiday treats and traditions without sacrificing your health or peace of mind. And yes, this truly is possible.

When I introduced this program last year, many people expressed concern about dieting over the holidays. So, let me set the record straight: Thriving Through the Holidays is not a diet or a detox and we don't focus on deprivation. This is a program that was designed to compliment your lifestyle and fit in easily with your holiday schedule.

What is the main focus of Thriving Through the Holidays?
1. Stabilizing your blood sugar levels with food, so that your body won't be so affected by all of the extra sugar during the holidays.
2. Eating foods that give you lasting energy so that you won't feel sluggish and exhausted all season long.
3. How to find a healthy balance between sacrificing and indulging, so that you can enjoy your favorite treats without feeling guilty.
4. Way more than just food! We will touch on stress management, sleep, alcohol, and setting healthy boundaries.
5. Weekly devotions and prayers that are designed specifically to help you keep your eyes focused on Jesus during Christmas time.

*This content retails at $400 when conducted in an individual program.

How Thriving Through the Holidays works:
**This year I am offering Thriving Through the Holidays exclusively to you, my mailing list subscribers.

Each Monday in December you will receive an email from me with healthy holiday recipes, handouts, tips, a devotion and prayer topic, and worksheets with action items. This allows you to review the content at your own pace, around your busy schedule.

The cost of the program is $49.00

For questions you can contact me here

Wishing you all Health, Hope, & Happiness
Abby

"But Jesus Often Withdrew to Lonely Places and Prayed" Luke 5:16

The one thing I learned that really changed my life and my health when going through my health coaching training was the power of listening to your body. How to be present; physically, mentally, emotionally, and spiritually. This was about so much for than food, but that's how it all started for me.

How do you feel after eating pizza for dinner?

How well can you concentrate when you skip breakfast?

Are you emotionally stable after eating dessert?

Once you learn to really listen, and not just assume, you will start to notice that your body really does communicate to you how different foods make you feel. But, as I said before, it is about so much more than just food.

How do you feel when you wake up early in the morning so you don't have to rush?

How do you feel when you exercise right after work instead of doing it in the morning?

How do you feel after you've spent the day with good friends?

So often we are told exactly how we are supposed to feel, or the "most healthy" way of doing things. When in reality, every person is different. One person may feel the most benefits of exercising first thing in the morning. It gives them more energy, helps them to concentrate better, and promotes healthier food decisions throughout the day. On the flip side, another person may need to exercise right after work in order to relieve stress. They find that they can't relax and enjoy being with their family at night, they aren't able to sleep because their mind is spinning, and they find themselves emotionally eating to relieve stress when they don't exercise right after work. The sad part is, a lot of people don't make these connections between what their body needs versus what they have heard is the best way of doing things.

In the end, listening to your body physically, mentally, emotionally, and spiritually becomes a powerful tool that God uses to bring healing.

As you may have noticed, I have been absent on the blog this past month due to being sick and feeling worn down. In the past, I would have pushed through that and kept right on blogging until I got so incredibly sick that I was forced to take a break. These days though, I have learned to listen to my body and take those breaks before hospitalization is necessary. Rest is something that did not come easy to me. But, God has taught me a lot on the subject of rest. It honors God and it honors our body (God's temple). Jesus himself rested as often as He could by withdrawing to lonely places.

The good news is that I am back to blogging and really excited about it. The weekly prayers will resume in December with some awesome content on stress relief to help you manage all the Christmas craziness. Stay tuned!

Prayers for Self Control and Discipline Pertaining to Gluttony

These past few months on the blog I have been talking a lot about gluttony, food addiction, and control. (see below for more info on these specific topics).  You know I'm not going to mention these topics without providing some healing prayers for you! Below is a recap of this month's prayers. They are aimed at using the power of the Holy Spirit in order to live steadfast, self controlled lives. Please note that this doesn't just pertain to food and our eating habits, it pertains to all areas of your life. Please feel free to use the prayers in whatever areas of your life you feel are not controlled by the Holy Spirit, just know that the focus on this blog and of these prayers is food.

1. Lord I pray against any temptation that may come against me to over-indulge and over-consume food. I thank you for your promise that I will not be tempted beyond my ability to refrain. I ask that you would reveal any area where I am over-indulging or over-consuming that I may not be aware of, so that I can repent.

2. Lord I ask for a sound mind and self control in ALL areas of my life. Lord I especially pray over (your weakness). Please fill me with the power of the Holy Spirit in order to stay self controlled, so that this weakness won't control me.

3. Lord, please forgive me for all the times I've used food to fill a void that only you were meant to fill. Help me to realize when I am emotionally eating, and when I let food have more control over my life than you do.  Lord, I don't want to have any other Gods before you, including food. I invite you to be the one and only Lord of my life.

4. Lord, give me the desire to continually die to myself and to my flesh. Help me to instead live in the spirit, and live for you alone, doing everything for the glory of God.


You can find more information on the following topics by clicking on the links below:

Gluttony
Food Addiction, Is It Real?
Sugar Addiction
Self Control and Discipline
10 Steps to Dealing with Sugar Addiction
52 Weeks, 52 Prayers

Wishing you all Health, Hope, & Happiness
Abby

10 Steps to Dealing With A Sugar Addiction

"Can a man carry fire next to his chest and his clothes not be burned?"

Proverbs 6:27

I love this verse with regards to sugar! It is a toxic substance and yet, we consume it in massive proportions and think that it won't have an effect on our health. Not true! Sugar is a MAJOR contributing factor in most of the top 10 causes of death (male and female) in the United States. I wrote a post last week on the dangers of sugar, and the places that sugar is hiding in your diet. Go check it out here before continuing further.

It is vital for your health that you remove as much sugar, especially hidden sugar, from your diet as possible. - Notice I didn't say remove ALL sugar from your diet! (If you have no idea what the term "hidden sugars" means, go read the previous blog post.) Below are some steps to help eliminate sugar cravings and a sugar addiction.

1. Reduce or eliminate caffeine. The ups and downs of caffeine include dehydration and blood sugar swings. When dehydration and low blood sugar set in, our body gets very sluggish. This causes the body to crave sugar in order to give us an instant boost that we so desperately need. By eliminating caffeine, it helps to stabilize blood sugar and reduce sugar cravings.

2. Drink water. The human body doesn't have a mechanism to communicate thirst. I know you're thinking cotton mouth, but cotton mouth is actually not usually associated with being dehydrated. It usually occurs for other reasons. So, when we are dehydrated, the body will do all sorts of weird things in order to get our attention. It will tell you that you are hungry, even though you really aren't. It will also start craving sugar, so before you go for the sweets, have a glass of water and then wait a few minutes to see what happens.

3. Eat sweet vegetables and fruit. They are sweet, healthy, and packed with nutritional goodness! The more you eat, the more you will satisfy your cravings with a natural and healthy form of sugar. If you aren't sure which fruits and veggies qualify as "sweet," contact me here for a full list.

4. Use gentle sweeteners. Avoid chemicalized, artificial sweeteners. These types of sugars only make sugar cravings intensify, causing you to eat much more sugar in the long run. Instead, use gentle sweeteners like maple syrup, honey, brown rice syrup, dried fruit, stevia, barley malt, and agave nectar. These types of sugars are more easily digested by the body, so they don't give you near the adverse side effects that other sugar does.

5. Get physically active. Start with simple activities, like walking or Holy Yoga. Start with 10 minutes a day and gradually increase. It will help balance your blood sugar levels, boost your energy, and reduce tension. All of these are stressors that cause you to crave sugar.

6. Get more sleep, rest, and relaxation. When you're tired or stressed, your body will crave energy, mainly in the form of sugar. These cravings are often a result of being sleep deprived, going to bed late, or waking up early for months, or years on end.

7. Evaluate the amount of animal protein in your diet. Animal protein is naturally very bitter. When you eat too much of it, the body will crave something sweet (sugar) to off-set the bitter taste. This doesn't mean you should avoid animal protein altogether. By contrast, many people who don't eat any animal protein also crave sugar. This is because animal protein is one of the primary ways your body receives energy. When you aren't eating enough animal protein, the body will crave sugar in order to get the necessary energy that it is missing. Every person has a different limit to how much animal protein is right for them. Experiment and listen to your body.

8. Eliminate fat-free or low-fat packaged foods. Please please please do not get tricked into thinking that  fat-free equals healthy! These foods contain high quantities of sugar to compensate for the lack of flavor and fat, which will send you on the roller coaster ride of sugar highs and lows and leave you in a constant state of sugar cravings. Taking the fat out of foods and adding in a ton of sugar is actually much more unhealthy than eating the food in it's natural full fat version.

9. Avoid soft drinks, sports drinks, fruit juice, and other flavored beverages. I don't care how healthy these claim to be, stay away! These drinks are loaded with sugar, and most of them, including fruit juices, have close to zero nutritional value. My rule of thumb is, if there is no nutritional value in something, it should only be eaten, or drunk on special occasions. A specific caution: soft drinks are now the #1 source in America of hidden (added) sugar.

10. Slow down and find sweetness in non food ways. Your body does not biologically need sugar, but it does long for hugs, time with friends, workouts, massages, relaxation, etc. When life becomes sweet enough itself, no additives are needed! This is especially true for emotional eaters. Next time you are craving sugar, consider your emotions and how you FEEL at that moment. Give your body some self love and self care instead of grabbing for the cookie jar.

A special bonus tip: try using spices when you cook. Coriander, cinnamon, nutmeg, cloves, and cardamom will naturally sweeten your foods.

All people respond to sugar differently. These are just basic guidelines that will help to relieve your sugar cravings. For more detailed information, that is specific to your needs, contact me here, for a sugar detox consultation.

Wishing you all Health, Hope, & Happiness
Abby

Sugar Addiction

With all the talk of gluttony and food addiction lately, I wanted to write about the most common food addiction that I see in my clients: sugar addiction. Studies vary a lot on how many people in America are addicted to sugar, but from my experience with working with clients, the number is above 90%! Why so high? We'll get to that in a second.

*Before you exit out of the blog thinking that you can't possibly have a sugar addiction because you hardly eat any sweets, consider the fact that most of the sugar we eat is hidden in foods that aren't classified as "dessert" and aren't particularly sweet at all.

In 1689 the first sugar factory opened in the United States. The amount of sugar consumed by the colonists shot up with a regular supply of sugar available for the first time. It became common practice to add sugar to porridge at breakfast in the morning.

At this time, the average colonist consumed 4 lbs of sugar per year.
In 2008, the average American consumed over 100 lbs of sugar per year.
In comparison, the average American consumed only 8 lbs of broccoli in 2008.

In America, experts consider 10 grams of sugar per day to be considered safe. Anything above that is considered toxic to the body.
The average American consumes 30 grams of sugar per day!

So what's the big deal with eating so much sugar?
Sugar is what we call an "empty calorie" food. This means that there is no nutritional value at all in sugar. There are no physical benefits to your body. In fact, as we digest sugar, our body actually has to pull nutrients from other sources in the body in order to digest it. This depletes the body of vital minerals.

Long Term Risks of eating too much sugar include:

• Creates mineral deficiencies.
• Suppresses your immune system. This symptom shows up in the people who are "always sick."
• Directly causes obesity, diabetes, heart disease, and cancer. Cancer cells feed on sugar. When there is an abundance of sugar in the body, cancer cells thrive. Without sugar, cancer cells die. 
• Directly linked to anxiety and depression. As the amount of sugar in the average American diet has increased, the amount of depression medicine prescribed has gone up at the exact same rate.
• Forms free radicals in the brain. In the short term, this causes migraines. In the long term it leads to Alzheimer's Disease.
• Arthritis. Because sugar causes inflammation, it can make mild arthritis much worse.

I call sugar the silent killer because most people don't even realize that they are suffering the damage of sugar until it is too late. Sugar works against your body slowly, over many years. A piece of cake on your birthday isn't going to give you Alzheimer's Disease, but a piece of cake everyday for 50 years just might! This is why it is so important to know the early warning signs that you have too much sugar in your system.

Warning signs that you have too much sugar in your diet:

• Migraines or regular headaches.
• Achy joints
• "Frog" in your throat; feeling like you always need to clear your throat.
• Irritable Bowl Syndrome (IBS). This diagnosis is used when a person has a digestive issue that doesn't have a clear diagnosis. Sugar irritates the stomach and digestive tract in many people.
• Acne
• Itchy eyes
• Swollen gums
• Acid reflux
• Regular skin problems such as eczema, rashes, fibromyalgia, etc.

The general rule of thumb, is that if you have one of these symptoms on a regular basis, it is most likely not due to sugar, but something else. If you have 3 or more of these symptoms on a daily/weekly basis, then you have too much sugar in your diet. If this sugar overdose isn't taken care of, it absolutely will cause major health problems in the future. Again, it is not a matter of if, it is a matter of when. The good news is that all of these symptoms are 100% reversible. Within a few weeks of being off of sugar, your symptoms will be gone!

When I was a freshman in college, I was at my most unhealthy. Between dorm food, beer, ice cream every night, and a major lack of veggies, I was on a diet full of processed, sugary foods. At that time, I had 6 of the 9 symptoms listed above on a daily basis. I thought that was normal. I didn't know any different. Today, I don't have any of these symptoms because I have very little sugar in my diet. If I do splurge and start eating too much sugar, I will start to get headaches and a frog in my throat and those two symptoms are my cue that I need to back off.

It took me a LONG time to get rid of all my symptoms, mainly because I didn't know where the majority of my sugar was coming from. Now, when a client comes to me addicted to sugar and suffering from these symptoms, with a few changes, their symptoms are usually all gone within two weeks. The key: hidden sugars. If you're suffering from 3 or more of these symptoms and don't know where to start, schedule a free consultation with me. Click here to get started.

Hidden sugars are exactly what they sound like. Foods that have a lot of sugar hidden in them, and in my opinion, foods that you should stay away from! These foods all contain more than 10 grams of sugar in one single serving, which, by definition, makes them toxic to the human body. Foods with large amounts of hidden sugars include:

• Soft drinks
• Fruit juices
• Non whole grain carbohydrates (this includes any rice that's not brown rice)
• Yogurt (this includes fat free and greek yogurt)
• Barbecue Sauce
• Others include: canned veggies, baby food, cereal, peanut butter, tomato sauce, and salad dressing. (these aren't as bad as the others listed above, but should still be eaten in small amounts).

Most people are shocked to learn that these foods are so high in sugar. If sugar is bad, why are food companies putting that much sugar in our food? The answer: sugar is addicting, and food companies know it!

Sugar is considered to be an addictive food for two reasons:
1. Eating a tiny amount of sugar leaves you wanting more.
2. When a person cuts sugar out of their diet, they will experience withdrawal symptoms and intense cravings.

Because sugar is so addicting, food companies know that a lot of sugar in their products will get you addicted to their products. That means more sales for them. Think about the foods that you gravitate towards. Most of them are probably loaded with hidden sugars, hence why you naturally pick those foods to eat. You are feeding an addiction that you didn't even know you had.

The only way to truly know where hidden sugars are located is to read the labels on the back of your food. Check to see how much sugar is in the different foods you are eating. It isn't always what you think. Here's an example of how hidden sugars can trick you:

The Sugar Test:
Lemon Poppy Seed Clif Bar
16oz Frappuccino from Starbucks
Chocolate Glazed Donut from Dunkin Donuts

One of these items list above has only 14g of sugar, another has 21g, and the third has 44g of sugar. Which is which? Most people would say that the donut has the most, and the Clif Bar has the least because a donut is a "dessert" and a Clif Bar is "healthy."

In reality, the donut from Dunkin Donuts has the least at only 14g of sugar! 
The Frappuccino from Starbucks has the most at 44g (which is more than 4x the amount of sugar that is considered safe to consume in one day!!)
The Clif Bar has 21g, which means this so called "healthy food" is actually toxic to your body!!

So how do you monitor your sugar intake? How do you keep your limit below 10g per day when a "healthy" Clif Bar has 21g of sugar in it? What about the fact that you NEED your morning Starbucks? What do you do if you're suffering from many of the warning signs listed above? Next week, I will post a follow up blog specifically on this topic. You can also schedule a complimentary consultation with me, where we will discuss your current sugar intake, find all the hidden sugars in your diet, and set up a plan to rid you of your current symptoms.

Folks, sugar isn't something to mess around with. It is a major contributor to the top causes of death for both men and women in the U.S.!

Wishing you all Health, Hope, & Happiness
Abby

Food Addiction.. Is It Real?

Because of all the talk we've had with gluttony on the blog lately, I wanted to make sure to address this issue of food addiction. Again, like gluttony, it is something that is never talked about, but is mentioned in scripture.

So first off, is food addiction a real thing? Yes. Absolutely! Just like alcoholics use alcohol to control, or bury, their emotions, so too do food addicts use food to fill emotional voids. The definition of "food addiction" is not having control over what you are eating, when and how you are eating it, and not caring about the possible harmful side effects of the food you are consuming.

Food addicts will often:

- eat too much despite consequences, even dire ones, to their health

- be preoccupied for large amounts of time during the day with food, food preparation, and meal planning.

- be roller coaster eaters; always trying, and failing, to cut back on food intake.

- constantly feel guilty, anxious, and paranoid about eating and especially over eating.

*Notice that NO WHERE in these detailed definitions of a food addiction does it mention weight. One does not have to be overweight in order to be a food addict. On the flip side, just because you are overweight does not mean you are a food addict!

Addiction of any kind boils down to a lack of control. Being an addict means that a substance, whether food, alcohol, drugs, gambling, etc. controls YOU instead of you controlling it. 

Food controls many many people without them even realizing it, and you may be one of them. A great exercise to do in order to test your relationship with food is the breakfast experiment. This is a great gauge for how much you allow food to control you. 

The Breakfast Experiment

Monday - Eat only whole grains for breakfast. This includes whole grain bread, whole grain pastas, rice, quinoa, etc. Nothing processed or "white." (no oatmeal either). Drink coffee or tea

Tuesday - Eat a pastry of some sort. Whatever you prefer, but only pastries (something dessert-ish and sugary). Drink coffee or tea.

Wednesday - Eat only dairy for breakfast. This includes yogurt, cottage cheese, milk, cheese, and any other dairy product you prefer. Drink only water or milk.

Thursday - Eat only cereal for breakfast. Any kind will do. Drink coffee or tea.

Friday - Eat only protein for breakfast. This includes eggs, bacon, sausage, ham, beans, and vegetables. Drink coffee or tea.

Saturday - Eat only fruit for breakfast. Any fruit will do. Drink only water.

Sunday - Eat only vegetables for breakfast. Any veggies will do. No dairy, no protein, no grains. Drink only water.

*Wait at least 2 hours after breakfast before eating or drinking anything else. This includes COFFEE!
**Consume whatever you wish throughout the rest of your day.

By conducting this breakfast experiment, you are forced to give up your normal eating habits, routine, and all of your control over what you consume first thing in the morning. If this happens with ease and you are able to enjoy the breakfast experiment and the variety it brings then you do not suffer from a food addiction.

However, if you obsess about the food you ate a breakfast, if you're having major food cravings, if you find it extremely difficult emotionally to eat something that is out of the norm for breakfast, then you need to analyze how much control food really has over your life.

This is an experiment that highlights how food makes you FEEL, not just while you're eating it, but how you feel 2, 4, and 10 hours later. Analyze how different foods make you feel physically and also analyze how foods make you feel emotionally.

Is there a day that you really want to skip, or that you flat our refuse to do? Ask yourself why? What is causing this attitude? How is control playing a part in that? Most people will not do the vegetables on day 7 simply because they don't like the taste. However, that is the healthiest type of food you can put in your body. By refusing to participate in day 7 you are purposely abandoning healthy foods and choosing an unhealthy alternative, which is one of the definitions of food addiction listed above. Yikes!
(health issues that prevent you from participating, i.e. an allergy, do not count here)

As christians we are called to be alert and of sober mind. We are called to be self controlled and stead fast. We are called to control our flesh and live in the spirit by the power of Jesus Christ. Living in the bondage of any addiction is sin, and Jesus wants to set you free from that!! It's what he died on the cross for. If you are reading this and you struggle with an addiction, please please know that you can be set free by the power of Jesus Christ! Please know that no addiction is stronger than the Holy Spirit, who is alive and active.

"The spirit is willing, but the flesh is weak," Mark 14:38

No true-er (I think I made that word up, but just go with it) words have ever been spoken in regards to addiction. The flesh is weak! It constantly needs to be exercised in order to stay strong.

A great habit to get into that will help to discipline your body and mind against food addiction is fasting. This does not have to be a complete no - food fast. This is more a fast from something that has the potential to control you, i.e. coffee or chocolate. I strongly suggest fasting from one food/beverage at least one week per month. It can be a different food each month, but it needs to be something that your flesh has a weakness towards. Commit to fasting one week per month through the rest of 2014. I guarantee that it will change your entire relationship with food, for the better!

I started doing this at the beginning of the summer and it rocked my world. I had no idea how much I let food control my life. I was shocked at how hard it was to fast from just chocolate for only seven days! Towards the end of September, I'll be writing a post sharing my journey through that fast, but for now I'd love to hear your stories. I want to hear about your breakfast experiments and your fasts, the challenges and breakthroughs that you experience.

I also encourage you to try the weekly prayers this month. We are focusing solely on discipline and self control with regards to gluttony. For more on that, click here.

If you need additional support with food addiction, including where to start once you know you have a problem, schedule a complementary consultation with Abby. Click here to get started.

Wishing you all Health, Hope, & Happiness
Abby

Self Control and Discipline as the Antidote to Gluttony

In July, I wrote a blog post about gluttony. Not surprisingly, it hit a nerve with a lot of people. I had many people tell me that they didn't realize that they had an issue with gluttony until after reading the blog. So, for the month of September, I wanted to expand on this topic and focus the weekly prayers on self control and discipline with regards to gluttony.

{to read the blog on gluttony, click here}

{for those of you who have no idea what the weekly prayers are, start here: 52 weeks, 52 prayers campaign}

First, a little background on gluttony: 

1. Gluttony is not just about food. The actual definition of gluttony is to over-indulge and over-consume food, drink, or wealth items to the point of extravagance or waste. 
2. Gluttony is more about a lack of self control than it is about food. We, as followers of Christ, are called to have a sound mind (2 Timothy 1:7) and to be self controlled (Galatians 5:22-23). We should not allow anything to control us, whether that be food, alcohol, wealth, sex, career, etc. When we over-consume and over-indulge, we are not acting with a spirit of self control, but are giving in to desires of our flesh.
3. Gluttony is a sin when we use food, or anything, to REPLACE Jesus, to fill a void that Jesus alone is meant to fill. God is a jealous God, and he wants NOTHING to come before him. 
4. The more we let food fill the voids in our life, the more we focus on ourselves, instead of focusing on God. We, as christians are called to continually die to ourselves and to live for Christ. No matter what we are doing, no matter what has happened during our day, we do everything with Jesus in mind. 1 Corinthians 10:31 sums it up best, "So, whether you eat or drink, or whatever you do, do all to the glory of God."

WHY IS GLUTTONY SUCH A BIG DEAL TO GOD?
Even though gluttony is not talked about much today, the Bible is clear that gluttony is a sin. Gluttony is an outward, concrete, literal example of FLESH. We, as followers of Jesus are called to die to our flesh and to live in the spirit. When we live in the spirit we are steadfast and self controlled with our focus solely on Jesus. When we live in the flesh, we are only concerned about ourself, we look for instant satisfaction, we are greedy, and gluttonous.

Self control is the antidote to gluttony. This is why we will be focusing our prayers this month on self control and discipline. We will be praying for self control not just with our food and drink choices, but in all areas of life that affect our health. So, whether you suffer from emotional eating, sugar addiction, alcoholism, or are a workaholic, I hope you will join in with us as we pray for self controlled and Christ like behavior.

To find the prayers each week:

Head over to our website each week where the current week's prayer will be posted on the right side bar.

Follow me on Instagram, @abbyshroka or like us on Facebook by clicking here, to see each week's prayer.

If you missed last month's prayer topic (nagging aches and pains), click here.

Wishing you Health, Hope, & Happiness

Abby

Prayers for Nagging Aches and Pains

I hope this month's prayer topic energized you and got you thinking about healing. I hope you've decided to stick with these prayers and not settle for your nagging aches and pains! Below are the four prayers we prayed this past month over nagging aches and pains:

1. Father God, I ask for complete and total healing for any and all nagging aches, pains, and past injuries. Bring freedom from these aches and pains and the stress, burden, and discomfort that they cause.

2. Father God, I ask that you would give me insight into what is causing my nagging aches and pains. Show me ways that I can change my lifestyle in order to find relief from pain.

3. Father God, I ask for clarity and wisdom with the type of treatment that would best heal my nagging aches and pains. Show me what I can do to manage my pain and find relief.

4. Father God, I ask for freedom from stress, as well as mental and emotional baggage, that may trigger or aggravate my nagging aches and pains.

For more information in this prayer topic, click here, to read about nagging aches and pains.