So I finally broke down and got a Fitbit.  Why, exactly? I'm still not absolutely sure. One reason was definitely curiosity since everyone seems to be wearing one these days, but it certainly has not been something I ever felt that I NEEDED or even really wanted. Plus, my last watch broke, so I needed something to tell time... so I went for it. 

     

      I have to admit, I do kind of like it. It is actually pretty fun to see your activity on the app, and I especially found it interesting how it tracks my sleep patterns. I have never been one to own a heart rate monitor, so this was another added bonus for me to now pay closer attention to. Yes, I am a personal trainer, and I never have paid a huge amount of attention to my own heart rate with activity. But I have certainly been able to gauge my activity with breathing ability and perceived rate of exertion for any exercise I may be doing (and this is what I have done with clients as well, who do not own such gadgets). 

        So let's break it down as far as function. I know different models of fitness trackers may have some different capabilities, but the general function is still the same. Let's start with tracking your steps. It seems that the goal for just about everyone is getting those 10,000 steps a day. This adds up to about 5 miles per day, and  if 30 minutes of that includes daily exercise, then that satisfies the CDC's recommendation of getting 150 minutes of moderate exercise per week. It seems that you can go just about anywhere these days, and eventually you will here someone commenting on how many steps they have gotten that day or what they have left to accomplish in order to get their 10,000. People will all-out march in place towards the end of the hour to get their required steps so they can get some sort of congratulations or positive feedback from their fitness tracker. You know you've seen that, or maybe you've even done it!

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​      Now this is the nice part of having a fitness tracker if you are one of those people who thrive on a little positive feedback. If this truly motivates you to move more, than you win! But what does that 10,000 steps actually do for you every day? Of course there are health benefits to moving more, that goes without saying. The more active we are every day, the better chance we have at lowering blood pressure, reduce risk of diabetes and improve overall cardiovascular health. Will it make you lose weight? It's possible, but that all depends on what's going in your mouth every day. Take one person who was very sedentary, and without increasing their daily caloric intake, they are now getting 10,000 steps per day which they were never even close to before. This person very well may lose some weight over time. But on the other hand, take someone who habitually over eats and has a poor diet. If they start tracking their 10,000 steps per day yet continue to overeat and make poor choices, then no... they will most likely not lose any weight. These are the people that get frustrated thinking that their Fitbit didn't help them lose weight. Well, the Fitbit isn't a magic genie once it goes on your arm. It will track what you're doing, but it will not automatically make you lose 10 pounds or better your health just by wearing it. Not to mention, the calories burned when walking greatly depend on the intensity and speed of your walk. You will have a greater calorie burn, and therefore a greater chance of weight loss, if you're steps taken are with higher speed and intensity throughout the day. 

        Of course there is the ability to track your food with most of these fitness trackers, but I find that most people don't bother doing that. It is a nice feature, but can be a bit tough to be extremely accurate with food and calorie intake... nonetheless, always a great idea to keep a food journal, especially if weight loss is your goal. 

        What I tend to see a lot is people who get these fitness trackers with all good intentions of having this new device make them healthy and slim. Well, it doesn't work that way without effort and determination on your part. Can it help motivate? Absolutely. Will it give you the results you want just by wearing it? No. If you're someone who is grabbing at straws trying to find something that will make you "fit", don't waste your money on a Fitbit if you have trouble putting in the effort yourself. At the end of the day, it starts with YOU. When you decide to make a commitment and put in the work, that's when results happen. And if you're doing this and just so happen to be wearing a Fitbit along the way? Good for you, and enjoy your fun little gadget!   :-)

Check out this link for more helpful information!
https://www.consumersadvocate.org/fitness-tracker#toc-overview

      We're busy. We don't have time to be wasting time. Ask anyone how they are, and what do they usually say? Busy! So since we are all short on time, we certainly don't want to be doing unnecessary or useless things at the gym when we are trying to make progress. Every minute counts, when we don't have lots of minutes to give. So here are five tips to make sure you are not wasting those precious moments you're spending at the gym, or wherever it is you work out. 

1) Stop doing crunches.  First off, the crunch position mimics the hunched position that causes so many people to end up with low back pain. Not helpful. And not only do you need to do a ton of crunches to actually do anything to actually strengthen the rectus abdominis (the "6 pack"), crunches will do nothing to lessen the layer of fat that is covering those muscles and preventing them from being visible.
   What to do instead: Try different plank variations, learn proper deadlifts, Turkish-get-ups, and over head carries, to name a few. And the other MAJOR thing to do: clean up your eating! Abs are made in the kitchen.  ;-)

2) Stop doing prolonged, excessive cardio.  I am not calling all endurance cardiovascular exercise a waste of time by any means. But if maximum results are the goal in less time, then spending daily hours on the treadmill or elliptical at the same intensity is not the best use of your time. If you are constantly going at the same speed for the same amount of time, the more time will be required to actually reap any benefits.
     What to do instead:  Add in some high intensity intervals. Short bursts with a higher heart rate will kick start your workout and you will get more done in less time. Either adding in some sprints, speed intervals, or short bursts of other high intensity cardio drills will get you much further along in less time. And please... add some resistance training to your routine as well! 

3) Stop taking excessive rest periods between sets.  I see this a lot. Taking long rest periods between sets of exercises can take up as much time (or more) as your actual minutes spent working out. People start playing on their phone, talking with friends, or just getting distracted during that "rest" time and end up taking much longer than necessary. I'm all for working out with a partner, but you want to be pushing each other, not dragging each other down by distractions and gabbing. 
    What to do instead:  Supersets! Supersets are exercises usually focusing on opposing muscle groups that are performed in succession with little to no rest in between. An example of this would be doing a set of pushups (for chest and shoulders), then going straight into a rowing exercise (for back and biceps), then going back to your pushups, etc. This gives the first group of muscles a rest while you're working on opposing muscle groups. I also like to alternate a lifting exercise with a cardio drill. The lifting set allows your heart rate to recover from the cardio, and the cardio gives the muscles time to refresh from the lifting. 

4) Don't waste time on  single joint exercises.   Not to say that single joint exercises are always a waste of time, but there are better ways to get more out of your workout in less time. Some examples of single joint exercises are things like bicep curls, tricep extensions, leg raises, etc. If your goals include fat loss, muscle gain, or better overall performance, you're going to want to do more than this.
       What to do instead:  Multi-joint (or "compound") exercises. These are exercises such as squats, deadlifts, pushups, lunges, and  pull-ups. These exercises use multiple joints and muscle groups to do each exercise, therefore giving you more of a benefit that just working one joint or muscle at a time. Furthermore, compound exercises tend to require stabilization of the entire body, thus giving the ability to provide  a core workout at the same time. Win win! 

5) Don't show up without a plan. This tip is basically aimed at those new to the gym or those who are just starting to think about working out. I will be honest, at this point in my life I am able to plan my workouts on the fly by listening to what my body needs for that day. But that comes with lots of time, knowledge and practice! For those who may not be sure what they need, it is extremely helpful to follow some kind of plan, routine, or general guidelines to keep you on track to progress. If not, it can be easy to show up and just do a few random exercises and call it a workout. Granted, moving in any capacity is usually always better than not moving at all, but having a plan and understanding the exercises you are doing will get you the results you want FAR quicker than just making it up as you go and hoping for success. 
      What to do instead:  Hire a trainer, get involved in groups or classes, or follow a specific written out workout plan that is appropriate for your abilities (you may need a trainer to assess this for you). With a little guidance and basic understanding you will be sure that you are not wasting your time, and hopefully will be able to see results much faster than if you were just making it up on your own. 

   We're all busy, and most of us don't have hours to spend every day at the gym. Be smart and use your time wisely so you get the benefits you want in the time you have. Go get it! 

This has been a favorite of mine for years. Crunchy, a little bit sweet, and very satisfying. Makes a great topper for yogurt, cottage cheese, or just as a small snack on it's own! 

Ingredients for this recipe: 
-3.5 cups of nuts  (I use 1.5 cups slivered almonds, 1 cup cashews and 1 cup walnut pieces)
-1 cup coconut flakes
-1/3 cup almond butter
-1/3 cup coconut oil
-1/3 cup raw honey
1/4 cup almond meal or coconut flour (if using coconut flour, use slightly less than 1/4 cup)

Start by breaking up any nuts that are large into small pieces (if using whole nuts, place in a storage bag and break up nuts using a large spoon).  Place nuts in a large mixing bowl. 
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  Add one cup of coconut flakes to the nuts.  Next, mix together almond butter, coconut oil (melted) and raw honey. Add to nut mixture and stir well.
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Place mixture on a cookie sheet lightly greased  with a little coconut oil. Place in the oven at 325 for about 30 minutes, depending on how crunchy you like it. Baking it at higher temps for shorter time, I find just burns the edges too quick before the entire sheet is done, but you can play around with that. 
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You can find many ways to use this, just don't eat it all at once!  ENJOY! 

Mayonnaise. It's one of those condiments that most people  either love or hate. I happen to like mayo for certain things, but I don't like my food swimming in it by any means. We tend to think of it as something that's really not considered a "healthy" option, but does it have to be all that bad? Not really. One tablespoon of mayo generally contains about 90 calories and around 10 grams of fat. Just keep this in mind when thinking of what a serving is. The "mayo lovers" out there can easily triple this amount or more without batting an eye. 

So what's so bad about mayo? Let me tell you. If you're buying it off the grocery store shelf, you can be ingesting hydrogenated oils, high fructose corn syrup, and/or added sugars. And so many are made with soybean oil which is not a great choice for health, and is also found in almost every package of processed food out there. These are all things we should be trying to avoid if eating for good health. So let me show you a way to make your own mayonnaise at home that you can feel better about... and it will taste better and so much fresher! 

Ingredients for this recipe:
-1 large egg
-1 cup avocado oil 
-1/2 teaspoon of sea salt
-1/2 teaspoon ground mustard
​-2 teaspoons of apple cider vinegar

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This recipe certainly does not call for all the eggs shown in that photo, but I just think it's fun to show how pretty the different colored eggs are from my backyard chickens (that's a whole other blog post on it's own)!  :-)   Anyway, you want to combine all these ingredients into a mason jar that you will use to store the mayo. Blend everything together with an immersion blender... and that's it!!! Creamy, fresh tasting mayonnaise. 

But let me give you a few tips that I find help this recipe come out best. I have made this before and had it come out a bit runny. Things I find helpful to prevent that are, first, use a larger egg rather than a small one. Next, I find it better when I refrigerate the avocado oil before making this. Avocado oil can turn very thick and difficult to pour out if it is in the fridge for a long time, so just leave it in there for a day or so for it to become a bit more viscous. Follow these steps, and you should end up with a great texture and a great taste. 
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This should last in your fridge for about 5-7 days. This works great if you're making any large amount of chicken salad, tuna salad, some kind of coleslaw, or any salad that uses mayo as a base dressing. 
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  Happy New Year! So here we go... new goals, new dreams, new plans.  A clean slate for the next 365 days. Sounds great, right? Sure. Unless you're lacking the one necessary ingredient for that fine recipe. People have all kinds of calculations, complicated diagrams, expensive programs and plans of how they are going to execute their goals for this beautiful year ahead, but if they are missing that one vital piece to the puzzle... it's all a waste. You can forget all of it. A joke. Waste of time. A fancy looking package with a bow on top of an empty box.  A big ZERO. 

   So what is this one fundamental element that we all need if we are ever going to be successful at reaching our goals? DISCIPLINE. Plain and simple. Sorry if this disappoints you, but it is truth.  Everyone wants the quick fix, the magic pill, or that amazing life hack that will eliminate the need for you to actually work for something. That does not exist. You actually have to do the work. You have to put in the time. You have to make it happen. 

    Many people try to rely on motivation to reach their goals. Don't get me wrong, motivation can be great sometimes, but it's not what gets you into the end zone. It's a great start, push forward or a kick in the pants when we need it, but it's not the end of the story. Motivation doesn't last. It is fleeting, fickle, and temporary. If this is all you are counting on to accomplish your goals, you will be let down. You cannot count on motivation, but you CAN  count on discipline. 

    You may think of discipline as your worst enemy. You couldn't be more far from the truth. In all reality, discipline is your greatest friend. It is the core principle that overcomes your excuses, talks back to your laziness, and makes you actually do the things you need to do even when you don't feel like doing them. That's powerful. And that is what we ALL need. People come up with all kinds of ridiculous reasons for why they cannot accomplish their goals. Every single one of them can most likely be answered with discipline. Some people want a long fancy sounding solution for how they can  stop eating junk food every night. I'll tell you the answer right now. STOP EATING JUNK FOOD EVERY NIGHT.  That is done with discipline. How do you get yourself to exercise 3-4 days per week? EXERCISE 3-4 DAYS PER WEEK. Simple, isn't it? I didn't say easy, but it is simple. Discipline is hard. It takes work, and it can be frustrating at times... but NEVER regretted. Even when you're just not "feeling" it... do it anyway. Going through the motions even when you don't feel like it, is what discipline is all about. And when you continue this, you create habits. Habits are life changing. DO IT. 

   You may try to have discipline imposed on you by an outside force... a trainer, a teacher, a coach, etc. That's great and all, but it will only last as long as that person is in your face. SELF-discipline is where it's at. Until we understand that our life is OUR responsibility, then we will never get it. It's up to you. You get it when you decide you want to be better, faster, stronger, smarter, or whatever your end goal is. Don't fear discipline.... fear being stagnant. That's scary. No more just thinking, dreaming, wishing, contemplating, or debating. Just DO. Happy New Year... now get after it!!!

​:-)

   Just in time for Christmas! These muffins make a great addition to a holiday brunch or Christmas morning treat. These are gluten free and made of all pure ingredients. They are definitely a favorite in my house.

Ingredients for this recipe:
-2 ripe bananas
-1/4 cup unsweetened applesauce
-1/4 cup pure maple syrup
-2 cups Oat Flour
-2 teaspoons baking powder
-1 teaspoon vanilla extract
-1/2 teaspoon sea salt
-1 and a half cups fresh cranberries
- zest of one orange
-2 Tablespoons chia seeds

Preheat oven to 350. Then start by mashing bananas in a large bowl, and all all other wet ingredients. Then add dry ingredients. I like to use this Gluten Free Oat Flour by Bob's Red Mill.

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Add all other dry ingredients and mix well. You can find chia seeds HERE on my Amazon Store.  They add such a nutritional boost!  Then add cranberries and orange zest and mix together well. 
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Spoon batter into lined or  greased muffin tins and bake for about 18 minutes. This makes about 10 muffins. So delicious.   :-)
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ENJOY!!!

This chowder is one of my favorite go-to's for a cold winter evening. It is comforting, warming, filling, and packed with great veggies. So here is the ingredient list for this recipe:

-One small-medium head of cauliflower
-one small onion
-3-4 medium sized carrots
-3-4 stalks celery
-2 cloves garlic, minced
-2-3 tablespoons coconut ghee (or plain ghee, butter or coconut oil is fine too)
-4 cups chicken broth
-1 cup whole milk
-4 slices cooked bacon (or turkey bacon) - optional
-1/4-1/3  cup arrowroot powder (for thickening, instead of flour)
-1/2 cup fresh chopped parsley (or 2 Tablespoons dried)
-1 teaspoon sea salt
​-fresh ground pepper to taste

Start out with your  chopped onion, carrots, celery and minced garlic. Heat a large pot on the stove top and melt your cooking fat. I LOVE the way this comes out using this Coconut Ghee. It is just delicious, but plain butter, ghee  or coconut oil will work too.  You can find it HERE.
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​Add diced vegetables to the pot once the ghee is melted. Cook on medium heat 3-4 minutes until slightly tender. Next, add the chopped cauliflower and heat for another 3-4 minutes.
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While these are cooking, add the arrowroot flour for thickening. I like to use arrowroot flour instead of regular flour, and it works great if you are trying to avoid gluten or any wheat products. 
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Once vegetables are slightly tender, add chicken broth and milk and bring to a boil. Then add crumbled bacon (optional), parsley,  and season with salt and pepper. I like to use celery salt in this recipe at times as well. It just adds nice flavor. Turn heat down and simmer for 15 minutes. And for an added benefit, add some collagen powder (maybe around 1/3 cup)... dissolves great in soups and gives you even more goodness! You can find collagen powder HERE. 
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ENJOY!
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      Do you get the flu vaccine? If you choose to, that's fine. But what about the nurses who choose not to? Many of them are being threatened to lose their jobs. This is not okay, and this is my answer to that.​


To Whom it may concern,

     My name is Terri Wentzell and I have been a registered nurse here at Brigham and Women's Hospital since 2000. I have had the opportunity to care for thousands of amazing patients at this institution and work with many wonderful co-workers as well. It has been quite a journey, and one that I cherish.

      However, I have recently been a bit troubled in hearing of the new flu vaccine policy stating that all employees are required to get the vaccine, or else face termination if no medical or religious exemption is given. This does not sit well with me, and this is the reason for this letter. While I do believe I qualify for a religious exemption (and I will get into that further), I do have to say that I am shocked that this hospital would think nothing of firing a highly qualified, well respected and experienced nurse who has given years of dedication to this institution in caring for sick patients - all over a flu vaccine that has a track record of being less than 50% effective. Wow. That doesn't sit well with me, as I mentioned earlier. The Brigham claims to value its nurses, yet this does not show that at all. While I have received the flu vaccine on occasion in years past, the more I think about it and research this topic, the less I am in favor of getting it. I found myself at times just lining up with the masses and obeying a stated recommendation without really thinking about it. The older I get, the more important I think it is to be completely convicted about every decision made in life. This is why I am further investigating this topic and realizing how it affects my own life.

       I understand that the hospital would like to prevent the spread of the flu virus by requiring staff to be vaccinated, but there is one huge problem here. No one has any idea of the vaccination status of the hundreds of patients, family members and visitors that are walking all over the hospital every day. This cannot  be tracked and no one has anything to say about that. The visitors are not questioned or asked to wear a mask in patient care areas. Forcing all staff to be vaccinated is not going to massively decrease flu cases in the hospital when you have hundreds upon hundreds of other people we know nothing about walking in and out all day long.  In past years there have been well over 90% of staff vaccinated... and still plenty of flu cases. So is it the last 10% of staff causing all the problems? I highly doubt it. And how many people who got the vaccine actually got the flu? Quite a few that I know of. I personally have never had the flu, and I am grateful for that. My daughter had the flu once - and this was a year that she did get the flu vaccine. I remember being angry and wondering what good it even was. No more.

       What do I do for flu prevention? Quite a bit, actually. As some of you may know, I am also a personal trainer, wellness coach and fitness nutrition coach. I have written a book on health, fitness and total wellness for nurses called Nurse Gone Strong. I have a website nursegonestrong.com where I encourage nurses to engage in healthy behaviors for their own sake. A healthy lifestyle and prevention of disease is clearly important to me and is something I spend a great deal of time on. My flu prevention consists of regular exercise, a very healthy diet filled with fresh food  (not processed man-made junk), plenty of vitamin D (either from the sun, or from supplementation in winter months), plenty of sleep and stress relieving measures like yoga and meditation on a regular basis. All the things I just mentioned are extremely effective for creating a super strong immune system for fighting the flu. Oh, and frequent hand washing, of course. I have just as much (if not more) protection against the flu as anyone who has the vaccine. Not to mention, no risk of unpleasant side effects come with my prevention, unlike the vaccine that is filled with numerous questionable foreign substances and has had many negative reactions documented for years. Those chances may even be small in number - but why should I risk that? Speaking of questionable ingredients, I am also one who cares greatly about what I put on my skin. I read labels on health and beauty products and always try to use toxin free products. There are all kinds of chemicals, carcinogens and who knows what else in personal products and cleaning products... and I don't want those in my body. I also speak about this in my book. The flu vaccine is not a natural thing that belongs in my body.

     Does the hospital track the healthy behaviors of all employees and threaten termination if they are not complying? Of course not. But they are happy to force injection of a vaccine that is rarely effective and can have possible side effects that can be damaging. Isn't that silly. They should be handing my book out to staff rather than vaccines. Not to mention, the flu shot is nothing more than a medical guessing game. No one knows what strains of flu will come about that season when they are actually creating the vaccine. But this is also about money, isn't it. Yes, the hospital gets reimbursed for having the majority of employees vaccinated. This is just another way Big Pharma is trying to take over and rule the world. Anyone who has read my book knows that I am always in favor of preventative measures rather than taking medications. There is a time and place for certain medications, but this world has become pill crazy and people are pushing medications for all kinds of things rather than preventing the problem with simple healthy behaviors. This is no different, in my opinion. Doctors get kick backs all the time for pushing certain medications, and the hospital does as well with the flu vaccine. This is a problem. Vaccine companies and pharmaceutical companies want to make their money. Well not at my expense.

    I also find it quite interesting to see the number of well known and respected doctors out there who are against getting the flu vaccine. Dr Donald Miller, a cardiac surgeon and professor of surgery at the University of Washington advises people to avoid the flu shot at all costs and take vitamin D instead. Dr John Cannel hypothesized that influenza is merely a symptom of vitamin D deficiency, and that theory was further proven in Virology Journal. The flu season is during the winter months when it is hard to get enough vitamin D, and this makes sense. Dr Mercola also has quite a bit to say online about vitamin D being a much better and safer way to prevent the flu than the vaccine. So what if one of these doctors were my personal doctor? I would certainly want to follow their medical advice. Would I be forced not to according to hospital policy? I would argue that I would have a medical exemption as well if my own doctor advised against it.

    I recently saw an interview with a board certified internist named Suzanne Humphries. She had some very scary statistics to share. According to her research, if you get the flu vaccine one year, your risk of getting the flu the next year is higher. Not only that, but  a higher risk of getting a pandemic strain, and also a higher risk of spreading the virus for a longer period of time - all a result of what the flu vaccine did to your immune system the year before. This is proven in medical literature that she shares in her talks. According to her, someone who gets the flu vaccine is at higher risk for getting the flu than someone who has never had the vaccine. If this is true, the hospital may want to rethink their plan on preventing the flu.

     Not only does researching this topic scare me, but I have had a good friend of mine have her entire life change as a result of getting a "mandatory" flu shot at the Brigham. I will leave her name out of this for her privacy, but I worked with this nurse on Shapiro 6W. She had the flu shot in September of 2009, and just days later was bed ridden with a very severe illness. She could not get out of bed for weeks. She ended up going to multiple doctors and having multiple tests run... yet her condition was not improving. To this day, she is unable to work as a nurse. She now has several syndromes that she had never had before, and she has never regained the energy and vibrance she had her entire life before receiving that flu shot. Is it PROVEN that the flu shot caused all this? No, but none of her doctors are able to say it definitely had nothing to do with it either. She is convinced it had everything to do with it, and that is enough for me not to want it. Yet, the hospital finds it necessary to force this risk on others.

          But let's get to my religious exemption. I am a Christian who firmly believes in the Bible and the teachings of Jesus Christ. I believe Jesus is the Son of God and that He died for my sins and rose from the dead. I believe He is my Savior and will follow Him always. The Bible is full of scripture talking about how we are to treat our bodies and live our best life.  1 Corinthians 3:16 says "Don't you know that you yourselves are God's temple and that God's Spirit lives in you?" If my body is God's temple, then I am to treat it with utmost respect and care, which I try to do with a healthy lifestyle. I do not smoke, do drugs or drink alcohol in excess because I know these things are harmful to my body. I exercise and eat right, not only to feel good, but to honor God by treating my body as a gift from Him.  1 Corinthians 6:20 says "...you were bought at a price. Therefore, honor God with your body."  My body is a gift from God, and I will treat it as such by honoring His Word.

     2 Corinthians 7:1 says "...let us purify ourselves from everything that contaminates body and spirit, perfecting holiness out of reverence for God."  God is the image of purity and vitality. Vaccination is the forcible procedure of putting foreign proteins in our bodies. With the research that is out there stating possible harm to the body's immune system due to this vaccine, this clearly goes against scripture as something that should be put in my body. Scripture clearly warns against defiling our bodies. We are commanded to keep these temples clean, pure and holy. There is no scriptural support for injecting dead viruses, preservatives or any other possible toxin into our bloodstream to prevent disease. Deuteronomy chapter 14 and Leviticus chapter 11 tell of the laws of nature God has given, and shows  that our bodies cannot tolerate foreign substances and unclean proteins. However, the Bible is full of information of how to properly care for your body in a God-honoring way, along with all you need to know in living a rewarding life.

     God created everything we need on this earth to keep us healthy and well, yet we don't always use it. He created plants that produce fresh vegetables and fruits for us to eat. He created cattle, chicken and fish for us to thrive on. He created bodies that are able to move and keep us well with physical activity. He created herbs and spices with healing properties. He created clean water for us to drink. He created sunlight for vitamin D, and night time for refreshing sleep. God created all these things to keep us well and safeguard us from destruction. God's laws of nature determine what our bodies can and cannot tolerate. Not man. Romans 12:1-2 says "Therefore, I urge you brothers, in view of God's mercy, to offer your bodies as living sacrifices, holy and pleasing to God - this is your spiritual act of worship. Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God's will is - his good, pleasing and perfect will."  I cannot conform to man telling me to inject a vaccine into my body that is God's holy temple. This does not fit with the teachings in the Bible. You see, when man thinks he is smarter than God and has better solutions for things, this gives rise to sin, pride, and ultimately destruction (Proverbs 14:12 "There is a way that seems right to man, but in the end it leads to death").  In 1 Corinthians chapter 8, Paul urges respect for the conscience of others. Any laws restricting conscientious objection to practices that conflict with religious belief are unethical. I believe this to be such.

     If we look again at the fact that this is all money driven by the vaccine companies, this is technically greed. People can do crazy things when it comes to money. They don't care what the effects are on others, as long as they make their money. The Bible is full of scripture warning against the evil of greed when it comes to money. They are bullying people and threatening with taking away funding to the hospital so they can make money on their vaccines. We talk about anti-bullying in the hospital, yet this is exactly what's going on here. Nurses are being bullied into taking a vaccine that could potentially harm them, or else they could lose their job. This is corruption... not much different than what goes on in the food industry. Back in the 1960's the sugar industry paid scientists large amounts of money to fund research that downplayed the role of sugar in heart disease and blamed fat. We now know this not to be true, but for years we all believed it because someone behind the scenes was pushing their agenda and bribing people with money. And no one cared about the health effects of all those people who believed the lies. I have spent a great deal of time trying to help people see through this in the food industry to promote better health. How do I sit back and watch this now? Greed and bullying... that is sin. The Bible warns against this. As Christians, we are not supposed to just go along with sinful behavior. Ephesians 5:11 says "Have nothing to do with the fruitless deeds of darkness, but rather expose them. It is shameful to even mention what the disobedient do in secret". Time to take a stand against it. Psalm 94:16  "Who will rise up for me against the wicked? Who will stand for me against those who practice iniquity?"  I simply cannot condone and go along with all of this. People can say this is about trying to keep people safe and well all they want, but everything about this goes against what the Bible teaches when you look at what is really going on. It's not okay and does not go along with my religious beliefs, or my beliefs as a nurse who is to promote health to my patients.

      And what about free will? God Himself gives us free will to choose or reject Him. The Bible is full of scripture about free will (John 1:12, John 7:17, 1 Corinthians 10:23, Revelation 3:20, and many more). Why is it that the God of the universe makes Himself available to all, yet does not force Himself on anyone, but the hospital is forcing people to have something injected into their body? Crazy. God does not push his goodness, love, or gift of eternal life on any of us, yet hospitals want to force the injection of a questionable vaccine that could have damaging effects onto their staff. The flu shot should be available to anyone who chooses to get it, but it should not be FORCED on anyone.

   Anyone who knows me, knows that I live by these principles. I am someone who practices what I preach when it comes to my faith in God, and also in all things health and fitness. Am I always perfect with it all? Of course not. I am a fallen sinful person like the rest of us who makes mistakes.  And that is why I need a savior. But I try my best to follow these things and live my life as a positive example. I think it is fair to say that I have spread more benefit in terms of health and wellness to my co-workers  and patients over the years rather than think of myself as a danger of spreading illness from refusing a flu shot.

    Thank you for your time and for accepting my religious exemption. Please also consider the impact this has on so many other nurses who may feel the same, yet not quite sure how to articulate this.
   
Sincerely,
 
Terri Wentzell RN, BSN
Certified Personal Trainer
Wellness Coach
Fitness Nutrition Coach
nursegonestrong.com

 
Hey there! So It was brought to my attention recently that a few people were requesting a list of pantry items to always have in stock in your home. This is a GREAT question to ask. We all want to eat right and be able to make things on the fly that are good for us, so we must start with a well stocked pantry or we'll be out of luck every time and always needing a grocery store run! We don't want that. 

Having a well stocked pantry is key. You need certain essentials on hand to be able to make your favorite healthy recipes at anytime. Obviously, you may need to run out for the fresh items if you don't have them at the moment, but things that will keep well in a cabinet or pantry are so key in being prepared for healthy meal planning. I will share with you a list of a few of my favorite go-to's (in no particular order)  when it comes to absolute necessity for me to have on hand in my own house. Most of these are listed on my Amazon Store, and I will share links for where to buy the brands I like so you know. 

Item #1:  Ground flax seed or flax seed meal.  This is such a great thing to keep on hand because you can add it to so many different recipes and add amazing health benefits without even really noticing it's there.  Flax seed is loaded with fiber and also a good source of Omega 3's. I add this to many recipes, including my protein bars, breakfast-to-go muffins, peanut butter protein cookies, and better-for-you banana bread. I also add this to my smoothies sometimes, or on old fashioned or steel cut oatmeal if I choose. Basically, it's an easy way to make almost anything a little bit healthier.  :-)  You can store it in a cabinet or pantry, but you may get a longer shelf life out of it if stored in the refrigerator (although some of us go through it too fast to matter... haha!).  You can purchase them by clicking HERE. 

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Item #2: Chia Seeds.  These are another super easy healthy item to have on hand. These are also a great source of Omega 3's. Not only that, but they are also full of antioxidants, fiber and protein. These are one of the ingredients in my breakfast-to-go muffins, and they are also great to have on hand to add to smoothies (warning: they can get stuck in your teeth, so keep a look out!). You can also make chia pudding with these that can be very yummy (recipe for that coming soon!). They will last quite a while in your pantry. You can find them HERE.

Item #3: Bob's Red Mill Whey Protein. I just love this stuff. Whey protein is considered a complete protein as it contains all 9 essential amino acids. It is one of the two proteins in milk (casein and whey). Whey can be separated from the casein in milk, or formed as a by product of cheese.  It is relatively low in lactose, but still some people with milk allergies may have issues with this. Whey protein helps rebuild muscle, may help reduce inflammation, may help lower blood pressure, and it is highly satiating, meaning it can help you stay fuller longer. Check out this article by Authority Nutrition for more. I specifically love using Bob's Red Mill Whey Protein simply because it only has one ingredient - whey! Many whey proteins in health food stores can contain a lot of added ingredients that are not always great to be consuming, so for me... less is more.  :-)  I use this for TONS of recipes on my blog, and more. And if you want a chocolate protein powder for something, try using this and adding some cacao powder (but be careful.. sometimes adding too much cacao powder can give a bitter taste!). You can buy Bob's Red Mill Whey Protein right HERE.  
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​Item #4: Raw Organic Cacao Powder.  This is a must especially if you are a chocolate lover (like me!). Raw cacao is a great source of antioxidants, magnesium and iron. This is why a bit of dark chocolate is actually considered a good thing in your life. But how great is it to be able to  make your own recipes at home adding cacao powder for a yummy chocolate taste with the added benefits! I add this to my Homemade Protein Bars and many other recipes. The possibilities are endless! 

Item #5: Shredded Coconut.  Shredded coconut is useful in so many ways. Not only is it great for baking, but also adding to many cooking recipes for your everyday eating. It's a healthy addition providing healthy fats and good energy. I always have some on hand!!! This kind is my favorite, but any shredded coconut you like will do just fine. 

Item #6: Healthy Cooking Fats. You need to make sure you always have some good healthy fats available to do your cooking and baking. My favorite go-to's for this are Unrefined Coconut Oil , Ghee, and Coconut Ghee (my favorite... a blend of the two!).  Butter from grass-fed cows is also a good choice (please no margarine!!!).  I absolutely love Extra Virgin Olive Oil as well, but I try not to do much cooking with it since it has a relatively low smoke point. I use it for some low to medium heat cooking, but mostly for dressings and marinades. Please stay away from using vegetable oil. It is linked to too many health problems that you don't want or need. I would also avoid canola oil since about 80-90% of it is produced from genetically modified plants.  I don't want that, and neither should you. And if you are scared to use these suggested items because of saturated fats, you need to look at current research. Saturated fats are not the enemy

Item #7: Coconut Flour.  Coconut flour is a great alternative for healthy cooking when you're trying to avoid regular flour or if you are gluten free. I use it for many of my baking recipes and even when cooking some meals. It is high in fiber and helps maintain a healthy blood sugar level. But be aware! Coconut flour is extremely absorbent, and you will need much less than regular flour in any given recipe. You will only use roughly 1/4 - 1/3 cup of coconut flour for every cup of regular all purpose flour. You can find coconut flour HERE.  I use it in my Better-For-You Banana Bread and many other recipes. 

 So I hope this is a start. Of course, I could go on for pages here, and maybe I will do a second installment of this blog post at a later date. But for now, I hope you find this helpful. Now go make some healthy food with all this stuff!!!   :-)

 
 This is such a yummy little mix that I came up with about a month ago. I have always wanted to try Goji berries because I have heard of the supposed health benefits. SO this is my creation that came out of that desire.  I am calling it "Autumn Energy Mix" just because of the colors! They look so much like fall... at least that's what I think of when I look at this.  :-)



So let's start with  Goji berries. What are they?  These berries have a history of being used for medicinal purposes in ancient China. They are also known as Wolfberries, or by their nickname "The Happy Berry".  Ancient Monks gave this nickname after feeling jolly when drinking tea made from Goji berries. They have a beautiful deep red color to them and they come in a dried form like raisins. They are somewhat sweet with a slightly sour taste. Why are these so good for you? These berries are a great source of vitamin A, vitamin C, iron, fiber (will help you feel fuller for longer), zinc and antioxidants. They contain hypoglycemic properties which may help control blood sugar levels safely, and also contain anti-cancer benefits.  These berries contain all 8 essential amino acids... and this is quite rare to find in a fruit! We don't usually think of fruit as a protein source. And last but not least, Goji berries may help increase men's testosterone levels. I'll just leave that right there.  :-)

Who should avoid Goji berries? 
1. Anyone with known low blood sugar (these could worsen the condition)
2. Those with low blood pressure
3. If you are taking Warfarin (Coumadin), it is best to stay away from Goji berries since there are a few reported cases of these causing interactions with this medicine.
4. If you are pregnant or breast feeding - check with your doctor first (could increase uterine contractions). 

So now that we know a little bit about Goji berries, back to my recipe! Here is what this mix is made of:

-Goji Berries (If your local store doesn't have these, you can get them HERE!)
-Pumpkin seeds
-Sunflower seeds
-Coconut flakes (find them here for the best kind!)
-Diced dried apricots
-Carob chips (Carob chips are a great alternative when you want something different than chocolate chips! Find them HERE)

Mix a bunch together, and there you have my little snack. Filling, satisfying, yummy and nutritious. A different spin on your regular trail mix. And it looks like fall.  :-)

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