Healthy Tip: Simple Health System Part 2 – Healthy Eating

Don’t those pancakes look amazing?!?! What if I told you that you could eat pancakes…and still get healthy? What!?!?!?

Oh yeah! You betcha!!

Change up a few ingredients and voila! Healthy and delicious pancakes!!

Here is a link to my favorite recipe:

Who says that you can’t enjoy your food, get healthy and enjoy the process? I’m a firm believer in the idea that not only do we need good food for nutrients, but that we should enjoy it as well. There is no reason to suffer on the road to better health. That is what we’re all about here at Graceful Freedom and the whole point of this Simple Health System!

Part of my learning process over the past few years has led me to believe that the more nutrient dense food we eat the better and that simple is best. Most “diets” these days require significant prep, deprivation, and lots of “no fun.” We want to make things simple, doable and tasty. No cutting out whole food groups or math required!! Whoop!!

Goals for the week:

  1. MAKE A PLAN: create a meal plan that will be simple to implement. For me that looks like planning dinners for the family and making sure to include plenty of fresh veggies, planning easy (and quick) healthy lunches and making sure to have healthy snacks on hand at all times (any other snackers out there?!)
  2. Breakfast is important…but needs to be simple and quick as well. Try prepping some of these for grab and go options: overnight oatmeal, smoothie bags (prep the smoothie ingredients all at once and freeze in individual bags to toss in the blender), bacon & eggs (prep a bunch of bacon in the oven and boil some eggs) you can warm these up and toss them in a tortilla with some peppers or veggies for a tasty breakfast burrito, make a batch of those pancakes up ahead of time and put them in individual serving bags in the freezer then pop them in the toaster and spread some almond butter on them. Yumm!!
  3. Be intentional about adding in more fresh green things and avoiding as much processed foods and sugar as possible.
  4. Drink your water!! Drink at least 1/2 your body weight in ounces of water each day, more if you’re outside in the heat or if you drink a lot of coffee or tea (ps they don’t count toward your water intake). Don’t worry about drinking it all at once, your body can only process 4-6 ounces at a time so stretch it out throughout out the day.
  5. Prep as much food as you can before the week gets busy. If you have time on Saturday afternoon to cook up all of your protein for the week (a turkey, a bunch of hamburger or beans, etc) that will help with getting dinners on the table quicker and help avoid the temptation to grab something processed or deep fried.

Snack items we keep on hand:

  • lots of fruit and veggies (oranges, grapes, apples, carrots, celery, sweet peppers, cucumbers, etc.) the easier they are to grab and go the better.
  • a variety of cheese sticks, my favorite are the Babybel rounds, the kids like the string cheese variety.
  • almonds, cashews, etc.
  • Light Rye Wasa crackers (great for a quick sandwich too with a Laughing Cow spreadable wedge and some preservative free lunch meat, veggies and a dash of oregano)
  • Pressed by Kind fruit bars (the pineapple, coconut, and chia one is my fav!!)
  • Quest bars (look for the ones that are sweetened with ONLY stevia)

I hope this helps you get started on the simple road to health…without the torture!! Make sure you get your FREE copy of our eBook by signing up in the sidebar to the right. It’s filled with even more tips and ideas…and even a few recipes. Enjoy!!

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Health Tip: Simple Health System Part 1 – Healthy Mindset

“Whether you think you can, or you think you can’t, you’re right.” – Henry Ford

“As a man thinks in his heart, so is he.” Proverbs 23:7 KJV

“Oh Be careful little mouth, what you say.” Children’s song, author unknown


What we think and what we say has far reaching consequences and rewards. So the FIRST step toward improved health must be taken on the inside. There is a reason we say that we are getting healthy from the inside out. It’s so true!! What we think and say about ourselves, our “issues”, our appearance, etc. is part of creating that reality. Please notice that I said “PART.”

So if we think (or say) that something won’t work for us, it probably won’t. If we think that this is how life will always be, where we are sick and tired, we will always be sick and tired. If we decide, then think and say things like, “This is going to work! I feel better already!” Guess what, you WILL feel better already!

It’s not magic, or woowoo stuff. It’s a spiritual reality. We are told to speak life into the people and situations around us, why not speak life into our health?

I know that one of the things I struggle most with is my mindset. This is an area where I have spent a lot of time learning and growing…and I’m still learning and growing. Some parts of the month are easier than others…if you catch my drift. haha! But for the most part I’m making forward progress.

How much easier would it be to make healthy choices if I’m telling myself how much I love healthy foods!? My conscious mind might not believe me at first, but my subconscious mind doesn’t know the difference and will eventually help me convince that skeptical conscious mind that I really DO love healthy foods!

You’re challenge for the week is to write out a list of your negative self-talk, the things you say to yourself often, especially in regards to your health. Do you say things like, “This is killing me” or “That gets on my nerves” or maybe “I hate exercise and salad”? That’s part one, making that list. There is no room for “stinkin thinkin” on the road to a healthy life, in any aspect, whether you’re looking for health in your physical body, in your spiritual life, in your relationships, etc.

Part two is to write a positive statement that counters that negative statement. For instance, “I enjoy exercise because I know that it is helping me make myself better, healthier and stronger. I’m better able to do what God has called me to do when I am full of energy, and exercise helps me reach those goals.”

I’d love to hear your positive statements, share them in the comments below so we can cheer you on!!

We’ll be talking about this mindset thing a lot here on the blog. I also cover the entire Simple Health System in my eBook which you can get for FREE by signing up in the sidebar on the right. Check back soon for Part 2!

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