REFRESH, RENEW AND REFUEL: Radiating Excellence


I have been guilty of being physically critical of myself but finding it difficult to make improvements, Yes, anything worth pursuing takes Sacrifice. And most days the sacrifice seemed way too big and too hard especially when it meant giving up Sugar. After several years of routinely fueling my body with healthy foods and giving up the beloved sugar-filled sweets; I feel great.


“Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God?” 1 Corinthians 6:19 NLT

It’s imperative that you take care of your body. It is absolutely the only one you’ll get on this earth. So let’s live to the max and feel good while doing it!

Three Simple Nutritional Keys to A HEALTHY YOU

1. Stay hydrated…drink 64oz of water daily. (or half your weight in ounces of water per day) Measure your intake. Many times we feel hungry so we eat when we should be going for the water bottle because we are actually dehydrated.

Try drinking only water;  infusion water is the best ( I love adding lemon or lime, cucumber, orange slice, or several strawberries) and of course a cup of coffee in the morning.


2. Choose Whole Foods with lots of color. Focus on fruits, vegetables and whole grains. Also our bodies need a modest amount of protein to function well. (5-7 oz daily depending on age and level of activity)

 I love my smoothies!


3. DO NOT SKIP MEALS: Breakfast being your largest meal, Lunch being a moderate-size meal and Dinner being a lite bite especially if you are choosing to loose weight. Recently dietitians suggest drinking water 30 minutes before and 30 minutes after meals and not during the meal. They suggest that it allows for digestive enzymes to process the food effectively resulting in the body benefiting from the antioxidants and nutrients that the whole foods provide.

I choose to eat smaller portions eating 6 times daily.



If the mirror in your home isn’t revealing an image that shines for Jesus and it’s not a true representation of who you really are and want to be then Join me online with The Study at

Start the journey to Spiritual, Emotional, Mental and Physical Health today.

Matthew 19:26   with God all things are possible

Philippians 4:13   I can do all things because Christ gives me the strength.


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