When Sweetness Hits – Pick Blueberries!
May Fruit Of The Month
By: Mandy B. Anderson

Aww, summer. The birds chirp in the sunshine; a cool breeze blows through the windows; nature’s candy fills the farmer’s markets and grocery stores. That’s the best part, isn’t it? The sweet taste of fresh fruit, especially blueberries.

Blueberries are a perfect match for summer salads, yummy parfaits, and quick snacks. One cup of fresh, raw blueberries has 80 calories, 30% of your daily vitamin C intake, and numerous other goodies that help your body feel good like vitamin E, riboflavin, niacin and folate. For today’s fruit of the month article, I thought it best to share with you what Dr. Sear’s has discovered about this delicious little berry.

Why Pick Blueberries:
(the following excerpt is taken from the book Prime Time Health by William Sears, MD and Martha Sears, RN.)

Blueberries could rightly be called the body’s “repair berry.” Blueberries contain more anti-inflammatory nutrients than most other fruits. Most of these nutrients are found in the dark blue skin of the blueberry, which is full of phytos called flavonoids, specifically anthocyanin, an antirust antioxidant that helps keep the brain healthy. Although most of the studies thus far have been done in the laboratory on experimental animals, researchers have shown that blueberries can reverse the effects of mental aging and improve balance and motor coordination. Here’s a summary of their health benefits. Blueberries:

• improve neurotransmitter function of the brain
• reduce inflammation throughout the body
• improve blood flow and cardiovascular health
• lessen the risk of cancer
• help you see better
• decrease belly fat

Blueberries are also dubbed the “belly berry.” A study from Japan suggests that the anthocyanins in blueberries somehow “talk” to preadipocytes (cells, especially in belly fat, that turn into fat cells) and convince them not to become fat cells.

So there you have it, straight from the Dr.’s mouth! Blueberries are amazing! For more ideas on recipes with blueberries, visit my Pinterest board.

Until next time…
be blessed, be healthy, and be inspired!

~ Mandy

How did this article help you?

Share your thoughts by leaving a comment. I’m listening and your input matters! Thank you and have a great day.

Mandy B. Anderson is a Certified L.E.A.N. Coach through The Dr. Sears Wellness Institute and author of the book “In Sickness and In Health: Lessons Learned on the Journey from Cystic Fibrosis to Total Health.” She is the owner and CEO of True Wholeness Coaching where she passionately shares health and faith building tips to thousands of people through weekly newsletters, podcasts, a local radio show, coaching and health classes. Her passion for helping others live beyond their circumstances has made her a sought after inspirational speaker and health coach. Mandy lives in North Dakota with her husband, Nate and their dog, Ajah.

My God Will Supply
A Spiritual Cup of Coffee – Spiritual Health Series
By: Mandy B. Anderson

“And my God will meet all your needs according to his glorious riches in Christ Jesus.”
~ Philippians 4:19

Every time I read that verse, I am reminded of the day I stepped foot into our burned down apartment. There in the doorway, glancing into a sea of ash, stood my marker board with this verse brightly written on it. I had written it the morning of the fire and had proudly placed it on the wall, certain it would encourage me every time I walked by it.

As it turned out, I never walked by it again while it was hanging on the perfectly painted wall; but the encouragement that it gave me as it leaned against the half broken, blackened Sheetrock was more than I ever dreamed. In that moment, it was a colorful beam of hope; a promise in the midst of destruction and uncertainty. It was as if God himself reached down and placed this love note in the one spot he knew I’d be looking for it – the doorway of the darkest season of my life.

He does this for all of us you know. He does this because he loves us. He meets our needs, because he cares for us. And not just our physical needs of food, water, and shelter. No, he makes sure to meet the needs we aren’t even aware of…like our need for love, our need to feel special, our need to be understood, and our need to know that we matter in this world that so often makes us feel like we don’t.

He doesn’t just meet our need and leave us alone; he meets them and carries us to better and brighter places. He takes us out of the dark, filthy ashes and gives us new identities, clean hearts, and a new home.

In this world there will be trouble, but that’s the beautiful part about life. Without sorrow, we can never know the extent that God will go to so we can begin to understand how much he loves us. My prayer for you today, dear friend, is that you will embrace the sorrow; embrace the pain; and trust that God will meet all of your needs in every season.

Until next time…
be blessed, be healthy, and be inspired!

~ Mandy

How did this article help you?

Share your thoughts by leaving a comment. I’m listening and your input matters! Thank you and have a great day.

Mandy B. Anderson is a Certified L.E.A.N. Coach through The Dr. Sears Wellness Institute and author of the book “In Sickness and In Health: Lessons Learned on the Journey from Cystic Fibrosis to Total Health.” She is the owner and CEO of True Wholeness Coaching where she passionately shares health and faith building tips to thousands of people through weekly newsletters, podcasts, a local radio show, coaching and health classes. Her passion for helping others live beyond their circumstances has made her a sought after inspirational speaker and health coach. Mandy lives in North Dakota with her husband, Nate and their dog, Ajah.

Traffic Light Eating
A Simple Way To Choose Quality Foods
By: Mandy B. Anderson

Do you have a picky eater, or a child who prefers sugary, high-fat junk food, to the point where she’s ignoring her body’s need for real nutrients? It’s not uncommon for parents to struggle to get their children to eat better. One of the best ways to help your child eat healthy is to teach them Traffic Light Eating. Just like when we are driving a car, a traffic light tells us what to do:

Green means “go”
Yellow tells us to “slow down”
Red means “stop” and think

Green light foods are “grow” foods. You want to help your child learn to eat as much as they want of these foods, which include all fruits and vegetables. Green light foods are: grown and not manufactured, low in calories, high in nutrients, colorful, and usually can be eaten raw.

Yellow light foods are “slow down” foods. These foods are okay to eat everyday, in moderation. Yellow light foods include: pasta, rice, bread, tortillas, noodles, eggs, lean meat, chicken, low fat yogurt, nuts and seeds, olive oil, soy foods, whole grains, fish, low fat cheese, and vegetable oil.

Red light foods are “stop” and think foods. When we come across a red light food, we should make a different choice or eat a smaller portion. Red light foods are low in nutrients; high in calories, fat or sugar; or contain artificial sweeteners, hydrogenated oils, or tans-fats. They include: butter, cookies, candy, frozen yogurt, fatty meats, pastries, chips, and white bread.

Tips to Apply Traffic Light Eating (Even With a Picky Eater):

• Encourage your picky eater to eat more “green go foods” by making sliced fruits and vegetables readily available.
• Provide dips, such as yogurt or hummus, and allow your child to “play” with his food by dipping it as he goes.
• Don’t keep sweets in the house. When they’re not available, your child will be more willing to eat the nutritious foods you want to target.
• Use Traffic Light Eating to model healthy eating yourself!
• At dinner, talk about which foods are green light foods, which foods are yellow light foods, and which foods (if any) are red light foods.

Whether you’re dealing with a picky eater in particular, or you just want to encourage your children to choose more healthy foods, Traffic Light Eating makes eating healthy more fun. Remember, too, that our children are paying attention to what we eat, and setting a positive example is the key to turning healthy eating into a regular habit.

For more Traffic Light Eating tips, as well as healthy recipes and portion control ideas, click here.

*this article was originally published by the Dr. Sears Wellness Institute. Used by permission.

How did this article help you?

Share your thoughts by leaving a comment. I’m listening and your input matters! Thank you and have a great day.

Mandy B. Anderson is a Certified L.E.A.N. Coach through The Dr. Sears Wellness Institute and author of the book “In Sickness and In Health: Lessons Learned on the Journey from Cystic Fibrosis to Total Health.” She is the owner and CEO of True Wholeness Coaching where she passionately shares health and faith building tips to thousands of people through weekly newsletters, podcasts, a local radio show, coaching and health classes. Her passion for helping others live beyond their circumstances has made her a sought after inspirational speaker and health coach. Mandy lives in North Dakota with her husband, Nate and their dog, Ajah.

Why Hire A Health Coach?
By: Mandy B. Anderson

Bright red circles stared back at me from the piece of paper in my hands. Each circle screamed with proof that I was feeding my body toxic food throughout the day. As humbling as it was to honestly record every morsel that I put in my mouth, it somehow also challenged me to improve my eating habits and my lifestyle. As I got into the habit of keeping a weekly food journal, I made the decision to have no more sugary snacks. No more boxed meals. No more headaches and fatigue.

Every week my health coach would read through my food journal, and eventually, the red circles disappeared and were replaced with foods that helped my body grow strong and lean. Every week she would encourage me to keep exercising, and every week my endurance grew. When I first started working with my coach, I could barely walk briskly on a treadmill at a speed of 3. By the time I finished, I was beginning to run half a block at a time, and eventually worked my way up to running a 5K in 37 minutes. (Not bad for a gal with cystic fibrosis.)

My season of working with a health coach set the foundation for a healthier lifestyle, not just for me, but for my husband as well. It also opened the door for new passions and deeper relationships. I received way more than I bargained for when I first made the decision to move toward a healthy lifestyle!

Maybe you’re reading this and you’re realizing that you, too, have some health goals. Maybe you’ve tried all the diet trends and they haven’t worked, or maybe you’ve joined a gym but don’t even remember where you put the key fab. Maybe you’ve tried to stress less and sleep better, but the worries of the day constantly plague your mind at night. If you can identify with any of these feelings, then hiring a health coach might be the answer to your prayers.

The job of a health coach is to help people implement the changes that are necessary for better health.

The benefits of working with a health coach include:

• Exercise plans, meal planning and better nutrition that works for YOU
• Weight management through learning how to eat whole foods
• Stress reduction
• Higher energy levels
• Better concentration, focus, and alertness
• Lower health care costs
• Encouragement and accountability with goals and challenges.

Health Coach’s are not only limited to helping you individually, but they can also help your family as a whole. For instance, Dr. Sear’s LEAN Coaches offer workshops for parents that help them with practical solutions to help improve their child’s

• Learning
• Behavior
• Weight
• Attitude
• Health
• Concentration
• Performance
• Self-esteem

Many parents find that as their kids experience improvements in these areas, so do they.

Finding the right health coach is easier than it used to be, thanks to the internet.

Some tips to keep in mind when choosing a coach:

• Choose someone who is certified through a reputable program. (Dr. Sears training has recently been ranked second in the “Top Five Most Popular Health Coach Certifications” according to the Exercise Science Guide because of the hands-on approach and full support health coaches receive before, during and after becoming certified.)
• Pick a coach that inspires you, and lives the lifestyle you want to achieve. The best advice I ever received from a coach, was to find someone who has what you want and do what they do. Follow them on Facebook, Twitter, and/or Instagram for a while to get a feel for their personality and quality of life.

You are worth it, dear friend! Find someone to help you, and take it one step at a time. As you continue on your journey, may you be blessed, be healthy, and be inspired!

Until next time…
be blessed, be healthy, and be inspired!

~ Mandy

*this article was written by Mandy B. Anderson and originally published by the Dr. Sears Wellness Institute on April 24, 2013. Used by permission.

How did this article help you?

Share your thoughts by leaving a comment. I’m listening and your input matters! Thank you and have a great day.

Mandy B. Anderson is a Certified L.E.A.N. Coach through The Dr. Sears Wellness Institute and author of the book “In Sickness and In Health: Lessons Learned on the Journey from Cystic Fibrosis to Total Health.” She is the owner and CEO of True Wholeness Coaching where she passionately shares health and faith building tips to thousands of people through weekly newsletters, podcasts, a local radio show, coaching and health classes. Her passion for helping others live beyond their circumstances has made her a sought after inspirational speaker and health coach. Mandy lives in North Dakota with her husband, Nate and their dog, Ajah.

The Condition Of Your Heart
A Spiritual Cup of Coffee Series
By: Mandy B. Anderson

I don’t know where you are at in life, but Nate and I are nearing the end of a journey that has been long, hard at times, but worth every moment. It’s the journey of paying off debt. Today I share with you how God has changed my heart through paying off debt and more importantly, tithing to him. I pray that this encourages you today!

 *Forgive me, I made an error while speaking – we have 2 credit cards left and 1 loan and then we are debt free!

• Proverbs 11:24
• 2 Corinthians 9:7
• Malachi 3:10

Until next time…
be blessed, be healthy, and be inspired!

~ Mandy

How did this article help you?

Share your thoughts by leaving a comment. I’m listening and your input matters! Thank you and have a great day.

Mandy B. Anderson is a Certified L.E.A.N. Coach through The Dr. Sears Wellness Institute and author of the book “In Sickness and In Health: Lessons Learned on the Journey from Cystic Fibrosis to Total Health.” She is the owner and CEO of True Wholeness Coaching where she passionately shares health and faith building tips to thousands of people through weekly newsletters, podcasts, a local radio show, coaching and health classes. Her passion for helping others live beyond their circumstances has made her a sought after inspirational speaker and health coach. Mandy lives in North Dakota with her husband, Nate and their dog, Ajah.

A Format For Bold Prayers
National Day of Prayer 2013
By: Mandy B. Anderson

“Now I lay me down to sleep, I pray the Lord my soul to keep. If I should die before I wake, I pray that God my soul would take.”

I remember praying that prayer many times as a kid. Did you ever pray that prayer, or maybe one similar to it?

It’s funny how our prayers evolve over time. As a young adult in the working world I remember praying daily “Lord, please just give me the strength to make it through this day.” How many times have you prayed that one? I’ve prayed it too many too count.

Today is the National Day of Prayer. Say what you want about our nation, the fact remains that we still have many freedoms in this country and a National Day of Prayer is one of the coolest ones. Before today’s radio show, I’ll be joining people in my community to pray collectively for one hour – at our state’s capitol. That’s an honor that I don’t take lightly.

So in honor of this national day, I want to encourage you to pray bold prayers. Several times in the Bible, God shows us how to pray. There’s a formula that David, Nehemiah, and even Jesus adhered to when praying boldly. It’s not a magic trick, but it’s a way to align our hearts with God’s heart. A way to speak to him one on one with nothing hidden. I encourage you to read the following scriptures and see if you can identify what that model of prayer is:

• 2 Samuel 7:18-29
• Nehemiah 1:5-11
• Matthew 6:9-13

In each of these prayers there is a moment of praise, a moment of repentance, a reminder of how amazing and sovereign God is, and then a moment of boldly asking God to move in every day life. Take out your Bible, grab a pen or some markers, and spend some time with God today identifying these moments in each prayer and then begin to mold your own prayer life in a similar fashion.

I also highly recommend the following books on bold prayers:

• Sun Stand Still by Steven Furtick
• The Circle Maker by Mark Batterson

Prayer is one of my biggest keys to healthy living. Today I will be praying for YOU – your family, your health, and your finances. It’s an honor to meet you here every day. May God bless you greatly this year!

Until next time…
be blessed, be healthy, and be inspired!

~ Mandy

How did this article help you?

Share your thoughts by leaving a comment. I’m listening and your input matters! Thank you and have a great day.

Mandy B. Anderson is a Certified L.E.A.N. Coach through The Dr. Sears Wellness Institute and author of the book “In Sickness and In Health: Lessons Learned on the Journey from Cystic Fibrosis to Total Health.” She is the owner and CEO of True Wholeness Coaching where she passionately shares health and faith building tips to thousands of people through weekly newsletters, podcasts, a local radio show, coaching and health classes. Her passion for helping others live beyond their circumstances has made her a sought after inspirational speaker and health coach. Mandy lives in North Dakota with her husband, Nate and their dog, Ajah.

Praise God In The Storm
A Spiritual Cup of Coffee Series
By: Mandy B. Anderson

This week marks the anniversary of one of the darkest seasons of my life. I can’t help but ponder all that God has done in the last year; more than that, how important it is to always praise God in the storms of life. I pray this video speaks to your heart and encourages you on your own journey of walking by faith.

Psalm 38 (NIV from YouVersion.com)

Until next time…
be blessed, be healthy, and be inspired!

~ Mandy

How did this article help you?

Share your thoughts by leaving a comment. I’m listening and your input matters! Thank you and have a great day.

Mandy B. Anderson is a Certified L.E.A.N. Coach through The Dr. Sears Wellness Institute and author of the book “In Sickness and In Health: Lessons Learned on the Journey from Cystic Fibrosis to Total Health.” She is the owner and CEO of True Wholeness Coaching where she passionately shares health and faith building tips to thousands of people through weekly newsletters, podcasts, a local radio show, coaching and health classes. Her passion for helping others live beyond their circumstances has made her a sought after inspirational speaker and health coach. Mandy lives in North Dakota with her husband, Nate and their dog, Ajah.

Garlic Balsamic Chicken
April Vegetable of the Month
By: Mandy B. Anderson

I have a confession to make. When it comes to cooking at the Anderson house, I am not the chef. Nope. My husband is. Cooking has become a hobby of his that he has become quite masterful at! True story – for Thanksgiving this year we hosted both of our parents for a delicious, pretty much made-from-scratch meal and everyone agreed that from now on Nate is the Thanksgiving Chef!

So today I want to share with you a recipe that is one of his favorite to make, and our favorite to eat. He found it online somewhere but he kind of deviates from it and so what I’m sharing today is Nate’s concoction.

For those of you who are learning the Traffic Light Eating concept that is taught through our LEAN Start Classes and my free E-book 3 Simple Steps To Eating Healthy and Feeling Great, this recipe falls into the low end of the Yellow Light Category (mostly because it does call for some butter and we haven’t tried substituting it yet so I can’t share how it tastes with substitutions).

I just HAD to share a picture of the Chef – Mr. Nate Anderson. He’s amazing, loving, sexy, tender, my best friend, makes me laugh, a hard worker, a great provider, a Man of God who encourages me and uplifts me every single day. Sorry gals – he’s taken – he’s MINE!

Garlic Balsamic Chicken Recipe
Ingredients:

• 2 skinless boneless chicken breast – filet each breast into halves to equal 4 breasts.
• 2 teaspoon – lemon pepper — seasoning
• 1 1/2 teaspoon – extra virgin olive oil
• 1/3 cup – balsamic vinegar
• 1/4 cup – chicken broth
• 1-2 clove garlic — minced
• 4 tablespoon – butter
• Serves 4.

Directions:

• Flatten chicken to 1/4 inch thickness.
• Press lemon-pepper seasoning evenly on both sides.

• In large frypan, place oil and heat to medium temp.
• Add chicken and cook, turning once about 7 minutes or until fork can be inserted in chicken with ease.

• Remove chicken to warm serving platter; keep warm.
• In medium bowl, mix together balsamic vinegar, broth and garlic; add to frypan.
• Cook over medium-high heat, about 2 minutes or until mixture is reduced and syrupy.

• Add butter; stir to melt.

• Place chicken on serving dish and spoon sauce over chicken.
• Serve on a small plate with a salad or twice baked potatoes and peas.

Nutritional Content per serving:
Calories 278, Calories from Fat 150 (17g, 8g sat fat, 111mg chol) Fat 54%; Protein 43%, Carb 3% (no sugars); 694 mg sodium.

Clearly, this dish is filled with immune boosting garlic and balsamic vinegar! Try it out and enjoy!

Until next time…
be blessed, be healthy, and be inspired!

~ Mandy

How did this article help you?

Share your thoughts by leaving a comment. I’m listening and your input matters! Thank you and have a great day.

Mandy B. Anderson is a Certified L.E.A.N. Coach through The Dr. Sears Wellness Institute and author of the book “In Sickness and In Health: Lessons Learned on the Journey from Cystic Fibrosis to Total Health.” She is the owner and CEO of True Wholeness Coaching where she passionately shares health and faith building tips to thousands of people through weekly newsletters, podcasts, a local radio show, coaching and health classes. Her passion for helping others live beyond their circumstances has made her a sought after inspirational speaker and health coach. Mandy lives in North Dakota with her husband, Nate and their dog, Ajah.