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Basic Foods to Always Have in your Kitchen

"Therefore, whether you eat or drink, or whatever you do, do all to the glory of God." - 1 Corinthians 10:31

Keep your "good" digestive bacteria at a healthy level with yogurts containing live, active cultures. Warning: Some varieties are packed with sugar, so stick with plain or check the labels before tossing it in your grocery cart. Yogurt is one of several super diet foods thanks to the fact that it's both filling and loaded with calcium, potassium and vitamin B.

Wild Salmon/Mackerel/Sardine
Unlike some other types of fish, studies have shown that mercury levels are relatively low in salmon.  Considering the fish offers optimum nutrition and protein for few calories. It also contains omega-3's, which help maintain heart health. Why go wild? Farm-raised salmon and other fish can be more prone to disease and may have been exposed to or treated with antibiotics.

Even with yolks, eggs have just 70 to 80 calories each—but that yellow center is high in cholesterol. Buy fresh eggs and then take out the yolks for a quick boost of protein in your breakfast. Mix them up with fresh vegetables to add flavor.

Leafy Greens
Healthy greens like broccoli, lettuce, Spinach, mustard green, and kale have optimum nutrition and are loaded with a plant chemical that may help lower your risk of cancer. Low on vitamins? Add some spinach to your salad. Like other dark, leafy greens, it's loaded with iron and vitamin K, the latter of which may prevent osteoporosis, diabetes and arthritis. You can also enjoy your green leafy smoothie

There’s no way to talk about super diet foods without mentioning blueberries, which contain antioxidants and double as an anti-inflammatory. Aim for about half a cup a day, whether on top of whole wheat, mixed in with yogurt or simply on their own.

Not only do almonds help reduce bad cholesterol, they may help you lose weight—according to a study published in the International Journal of Obesity. Another study, this one out of Harvard's School of Public Health, found that the nut could reduce the risk of a heart attack by 25 percent if eaten at least twice a week.

Black Beans
Add black beans to your list of healthy foods. They're high in fiber (a major plus) and offer other optimum nutrition components, such as calcium, iron and folic acid. So toss them in an omelet or make a black bean soup as the perfect cold-weather lunch.

You've heard the expression "An apple a day keeps the doctor away," and it's true. Apples are also packed with fiber and may help reduce your risk of heart disease, according to a study published in the Nutrition Journal. They also contain the mineral boron, which is good for bones.

Tomatoes contain an antioxidant called lycopene, which may help prevent certain cancers. Studies have also shown that tomatoes can lower cholesterol, as well as reduce blood pressure and maintain healthy cellular growth (which is a fancy way of saying it can help you have healthier hair, nails and skin). Your best bet? Eat plenty of tomato sauce. You’ll be able to pack in more nutrients than by just downing slices alone.

Sweet Potatoes
Talk about optimum nutrition: Sweet potatoes have five times the "required" amount of beta carotene your body needs. So what does that mean? For one, healthier skin. Beta carotene can help prevent against sun damage. It may also boost your immune system, preventing you from getting sick from colds and other infections this winter.

Wheat Germ
Wheat germ contains magnesium, which helps keep your bones healthy in addition to reducing stress and maintaining healthy insulin levels. It also has iron, fiber, calcium, potassium and even zinc (which may help boost your immune system). Add wheat germ to your diet by sprinkling it on yogurt or healthy cereal.

Eat this tangy fruit's juicy seeds or drink it in juice form for a punch of antioxidants, including tannins and anthocyanins. It's a must-have addition for any heart healthy diet since it may help blood flow and reduce levels of bad cholesterol. According to research out of UCLA, it may also help prevent certain types of cancers.

Hot Peppers
Chilies don't just spice up your favorite recipes—they’re also packed with vitamin C and may help reduce pain levels. They may also help you lose weight. Spicy foods have been found to increase the metabolic rate by up to 23 percent for short periods of time. Avoid hot peppers if you have digestion problems.

Down a healthy dose of fiber for breakfast with a bowl of oatmeal, which may help reduce LDL or "bad" cholesterol levels, as well as provide nutrients, such as vitamin E, iron and magnesium. Tip: Add a scoop of protein powder for an extra healthy kick in the morning.

Benefits could help you improve digestion, give you clear skin, lower cholesterol, reduce sugar cravings, balance hormones, fight cancer and promote weight loss… and that’s just the beginning!

Benefits include hormone health, reduce arthritis and joint pain, weight loss, fights some cancers, and it is heart healthy to mention a few benefits.

Chia Seed
Benefits of chia seeds include muscle build, weight loss, cure or prevent diabetes, and it’s heart healthy to mention just a few benefits.

Fresh Herbs
Fresh herbs add flavor and freshness to almost any recipe you’ll make. Peppermint,  turmeric, cilantro, saigon cinnamon, parsley, thyme, sage, dill, and rosemary.  

Garlic, Onion and Ginger
Garlic, onion, and ginger are all in the family of allium.  Benefits of consuming any of these allium include lowering the risk of several types of cancer, heart disease, blood pressure, weight loss, improving mood and maintaining the health of skin and hair.

Therefore, whether you eat or drink, or whatever you do, do all to the glory of God. 1 Corinthians 10:31

Posted by Pastor Precious Orederu with

Your Attitude in Health and Wellness

What is attitude?
A settled way of thinking or feeling, typically one that is reflected in a person's behavior.

Medical science is making amazing discoveries about the relationship between your state of mind and your mental and physical health. Research has shown that the right attitude, along with mental and emotional expectations, do influence medical outcomes. Attitude is a psychosocial factor of the mind-body connection, that affects your physical and emotional wellness.

What does the Bible say about a Christian’s attitude ?
1 Corinthians 2:16 (NKJV)

16 "For who has known the mind of the Lord that he may instruct Him?”
(But we have the mind of Christ... “Attitude of Christ”)

Philippians 4:4- 8  (NKJV)
4 Rejoice in the Lord always. Again I will say, rejoice!
5 Let your gentleness be known to all men. The Lord is at hand.
6 Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God;
7 and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.

Proverbs 17:22 (TLB)
22 A cheerful heart does good like medicine, but a broken spirit makes one sick.

Did you know that positive attitude  can have an overall positive effect on your physical and mental  health?

The effects of positive attitude can reduce stress, promote healing, and aid in weight loss.

A positive mental attitude can actually help you overcome health issues and prevent additional problems in the following ways:

  1. Positive attitude can fight depression and anxiety, and it allows you to build up healthy coping skills. When your body is under less stress, it is better able to focus its energy and efforts on healing.

  2. Positive attitude also builds up and strengthens immunity, which helps in fighting certain illnesses.

  3. For many people, an optimistic frame of mind can help to lessen unhealthy habits and behaviors such as smoking and overeating that can actually impair healing.

Methods of positive attitude:

  1. Always remember that you are not alone on this positive attitude journey, God is with you and He will help you

  2. Replace negative thoughts with positive ones. Don’t allow your mind to think about the worst possible scenario.

  3. Utilize positive self-talk throughout the day, your scriptural confessions.  If you catch yourself drifting into negative thoughts, immediately stop and replace them with something positive.

  4. Surround yourself with positive people who will support your upbeat state of mind.

Your attitude determines your altitude in life. Making a positive attitude is a habit that will take your health and wellness to a whole new level. You do this by adopting a new mindset, a God mindset, the attitude of Christ.  Eventually it will become your default habitual  pattern, but it does takes time to replace those old negative ones.

Science says it  takes up 28 days to change a habit, so be patient…but get started now!

The Lord is your helper on this journey!