Kara

Crockpot Red Sauce

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Go look at
the nutrition label of the commercial spaghetti sauce that is in your pantry.
Look at the ingredient list quickly and you’ll notice something that may
surprise you: sugar. You may also see soybean oil, canola oil, MSG, natural
flavorings, citric acid, calcium chloride, and other ingredients.

Remember that ingredients are listed in order of weight, so those ingredients
mentioned first are used more than the ones listed last. They are in descending
order. See how high on the list sugar may be and salt.

When I started actually reading my ingredient labels and learning what food
ingredients were, I was shocked. I don’t want to feed my kids items that have
sugar added when it doesn’t need to be. I don’t want them to have excessive
salt (the pasta sauce I’m looking at right now has 480 mg PER HALF CUP! Daily
amount for an adult a day is 1500- so if you were to have 1 full cup of sauce,
you’re almost two thirds of the way to your daily maximum in salt consumption
already. )This pasta sauce also contains both soybean oil and olive oil. Do you
use two different oils when you’re cooking? Chances are slim. The reason
soybean oil is used in this product most likely? It’s cheaper than olive oil.

Some
products I don’t have the time or desire to make from scratch. However, pasta
sauce is EASY and affordable to make at home.

I recently made this version and we loved it! It’s a HUGE batch, which meant I
cooked once and it made enough for 4 different meals. We ate some and then I
froze three bags full for next time. WIN.

Crockpot Red
Sauce
(Whole 30 Compliant)



2 lbs ground beef
3- 28oz cans crushed tomatoes
2 TB Extra Virgin Olive Oil
1 tsp thyme
1 can tomato paste (the small one)
1 tsp salt
2 tsp oregano
2 onions, chopped
3 tsp minced garlic
1 tsp lemon juice
2 tsp. basil (dried)
1 tsp. onion powder
12 oz frozen spinach

In large skillet, heat up your Extra Virgin Olive Oil on Medium-High heat. 

Add
your onion and garlic and sauté until translucent. (I also added carrots).
 
Add ground beef and cook
until no longer pink.  Once done, drain
fat and then add to a large slow cooker. 
Add all other ingredients and stir. I
cooked this for 8 hours on low, but you could cook it on High for 3-4 if you’d
rather.


Once done, let it cool and then store in smaller portions for future meals. 

This
batch made 16 cups of sauce for me and I divided it into 4 different portions.
We ate one that night, and froze the other three.

We like to eat this over some sautéed broccoli slaw, cooked spinach, or green
beans. My kids have theirs over whole wheat pasta.

Delicious, easy, and affordable!




Week 2 of #backtobasics2015 Challenge

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Last week, I wrote about the Back to Basics Healthy Habit Challenge. 

I asked you to join me in going about getting healthy a different way- a sustainable way! I asked you to join me in learning a new healthy habit every 21 days. As we master one, we will move on and add another. By the end of 2015, we will have mastered 17 of them!

The first one was WATER. You can read last week’s post here.

We are now heading into Week #2 of this same habit.

How are you doing? Is it harder than expected? Join the conversation over on the Facebook page and let me know how you’ve done so far. 🙂

Remember, we are only taking it ONE DAY AT A TIME. No complete lifestyle overhauls, just sustainable changes!

Here are your assignments for this week:

Day 8: 
Your goal today is to drink at least 32 ounces of
water. You can do this. As you begin to drink more water, know that you may
spend a good deal more time in the restroom. It will get better, I promise.
Hang in there, friend!

Day 9: 

Today, as soon as you wake up and can stumble your way to the kitchen,
drink at least 8 oz of water. For some of you, this may be challenging at
first. Trust the process. Hit your daily goal of at least 32 oz in addition to
your early morning 8 oz for a total of 40 ounces!

Day 10: 

Your assignment for today- look at the ingredient list on a soft drink.
To help you better interpret what you’re looking at, know that 4g of sugar
equals 1 teaspoon. So for this label which is from a SunDrop soft drink, there
are (File saved as sundrop label in ww folder) 45 g of sugar. That means over
11 teaspoons of sugar in ONE 20 oz bottle. Keep in mind that the daily
recommended amount of sugar is Men- 36 g (9 tsp) Women- 24g (6 tsp) PER
DAY.

Also look at the other ingredients. Remember that ingredients are listed in
order of weight, so the closer to the beginning of the list they are, the more
of the item the beverage/food contains.
Ingredients in particular you need to notice: High Fructose Corn Syrup, Sodium
Benzoate, Brominated Vegetable Oil and artificial food dyes to name a few.

Drink your 40 oz of water today.

Day 11: 
Today we are upping our water another 8 ounces- The
goal: 48 ounces of water. Set an alarm on your cell phone, or download one of
the helpful free apps such as Daily Free Water, Waterlogged, or Water Your
Body.

Day 12:

 Drink your 48 ounces of water.
Now go look at the ingredient label for a DIET soft drink.
Here are the Ingredients for a Diet
Dr. Pepper: CARBONATED WATER, CARAMEL COLOR, ASPARTAME, PHOSPHORIC ACID,
NATURAL AND ARTIFICIAL FLAVORS, SODIUM BENZOATE (PRESERVATIVE), and CAFFEINE.

Many people drink Diet drinks thinking they are “saving” calories and therefore
making a healthier choice. Here are some important facts to know:
Artificial sweeteners are proven to:
-increase cravings
-increase weight gain
-increase risk of type 2 diabetes
-highly addictive
-other symptoms in the body (tooth pain, joint pain, digestive distress)

Also, *2 diet drinks a day have been proved to raise your risk of diabetes by
33%
-They contain mold inhibitors
-they cause cell damage and destroy DNA
-have an acidity level similar to levels in battery acid

Your task for today- reduce the number of diet soft drinks you usually have by
at least 1 per day. Swap it out for water.

If you normally only have 1 a day, cut it in half and only
have half of your normal can/bottle/cup.
Day 13:
Add another 8 ounces! You should be up to 56 ounces a day now. One glass right
when you wake up in the morning, one glass before your evening meal and the
rest in between. YOU CAN DO THIS.
You may experience headaches as your body is adjusting, PERSEVERE friends. It
gets better.
Day 14:
Drink your 56 ounces today and enjoy all the extra exercise you’re getting
walking back and forth to the restroom. Go comment on the Check-in post over on
the WellnessWitness Facebook post and let me know how you’re doing!

You can do this, friends! Praying for you and cheering you on!

My Manifesto

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If you’ve read my story, you know that I have struggled with
quick fixes and the diet-binge-diet cycle for a long, long time. Name a popular
diet or exercise plan and I probably have done it. Two years ago this month, I
began a different journey. This time, going about getting healthier the RIGHTway.

I’m currently trying to lead my local workout ladies through this same process
and sat down this week to try to write something that might help them. I
thought about all that I have learned on this journey, and what I think they
need to know and to admit before they can experience real change.

As I jotted down my ideas and thoughts, I was reminded of such powerful truths
that God has whispered to me over the last two years. I put these together into
what I’m calling the “New Beginnings Manifesto” and shared it with them this
morning. I wondered if it may help one of you also, so I’m also
sharing it here. 

I titled it a Manifesto because the definition means “explaining
past actions and announcing the motive for forth-coming ones”. 
Which is what we
must do if we really want to do this thing His way. 
We must admit where we’ve
gone wrong and set our intention for how we will proceed. 
If you desire true heart change, true lifestyle change, and
doing it God’s way, this manifesto is for YOU.

Read it, underline parts that resonate with you, and highlight what you need to
be reminded of. Print it out or write the words in your motivation journal.
Hang a copy on your bathroom mirror or on the dashboard in your car. REMIND
YOURSELF OF THESE TRUTHS. There will be days that are hard and you will need to
have these words fresh on your mind and etched on your heart.

I pray that it blesses you!

 


New
Beginnings Manifesto
www.wellnesswitness.com
 I
realize that I have neglected the gift of a healthy, whole body that God has
given to me. I have forgotten the importance of good health in my life and for
the calling God has put before me. I know that I am HIS design- that He
specifically formed and fashioned me and I desire to honor Him with ALL parts
of my life. I am ready to hold nothing back. I am ready to be ALL IN.

I am ready to allow God to show me a new way. 
I am ready for a new start on His terms. I know that He can bring beauty
from ashes (Isaiah 61:3), that He is doing a new thing, even now. He can make a
way in the wilderness and streams in the desert (Isaiah 43:19). I trust Him and
His plan and this time, I will use Him and His word as my guide.

When I am tired, I will look to Him. When I am discouraged, I will allow Him to
remind me of who HE says I am. When I begin to feel as if I’m not enough, I
will remind myself of how He sees me.

I will take my eyes off of those around me that I’m
tempted to compare myself to. Take my eyes off of the scale and off of the
airbrushed images I will see in magazines, television and social media.

Today, I will commit to this journey for my good and ultimately for HIS glory.
This journey is about far more than a number on a scale, a dress size, or my
physical appearance and so I will stop looking for instant results. I
will trust Him and remember that my job is obedience. His is results.

May my heart be changed to look more like His, which will bring healing and
wholeness in ALL areas. I know that my worth is not dependent on anything I can
do, but on what He has already done for me.

May I not obsessively restrict in an attempt to take control myself. I know
that this must be a lifelong change with sustainable, healthy habits. I will
take it one healthy choice at a time, knowing that there is GRACE for when I
mess up and there are always second chances with God.

I will embrace this New Day, these new mercies, and this new beginning.


If you’d like a .jpg image of this manifesto:

Or if you’d like to access a .doc file of the manifesto, go here:
It is my prayer that this document will bless your heart, remind you of our REAL motivations for having healthier bodies, and keep you going when you’re ready to quit. 

Do me a favor…if this resonates with you or if you feel like it would help someone else, would you share it with them? Post on FB, pin it on Pinterest or email them this link. Let’s get more of us doing this health journey the RIGHT way- HIS WAY!!
As always, I’m praying for you and cheering you on!

Wellness Witness: 1 year later

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1 year ago I launched Wellness Witness.


Since that time I have posted 144 times on this blog, and hundreds and hundreds of times on the Facebook page and Instagram account.

This website has had almost 100,000 page views over the last year, and we’ve gained almost 3300 Facebook followers. This little ministry has led to new friendships, to new opportunities, and to exciting adventures. In the last year WellnessWitness group fitness classes began, I’ve learned more about the way that God designed me and the calling He has placed on my life, I’ve seen dreams fulfilled, we sold our first batch of t-shirts and sweatshirts,  I’ve attended a life changing Instructor training program, have gotten to share some of your amazing Success Stories , and have learned SO much. I’ve shared some favorite recipes, and a few workouts, and tried to help keep you motivated towards your goals.

As I reflected back today on what all God has done through WellnessWitness since it began 1 year ago, I read through old posts and through your emails and messages, and was moved to tears.

I pulled up this post and could see how God has worked in my heart over the past year.

As
I re-read it today, I realized I still strongly believe these same
concepts. But over the last year, I’ve been learning how important our
hearts are. In fact, it doesn’t matter one bit if I’m in perfect
physical condition with six pack abs and leading others to be the same
if I don’t have a heart for Jesus.

See, this page and the blog
started as a fitness based page with a little faith component. Over the
last year, God has changed it to be a faith based page with a little
fitness component.

I want you to live healthy lives, friends,
but more than anything else, I want you to know Jesus. To point to Him
in your daily life. To know how you’re loved by Him and how you’re held
each moment of every day.

I’ve lost some readers along the way
because the way I want to lead you towards better health can only come
through His grace and His leading. Could I reach more readers by putting together quick-fix plans that minimize calories and maximize ego? Sure. But am I willing to? Sorry, no.

So for those I’ve lost along the way, I will miss you, but I’m okay. I can’t help but testify and preach of the ONE way to lasting change. Whether that may be to one, to ten, or to ten thousand, the message must be the same: JESUS.

To those that have stuck with me or are just joining me: Thank you. I’m so grateful for you.

Thank you for joining me in this adventure. Thank you for trusting me.

I can’t help but feel that God is working even now to bring good things to us.

Ever felt like you’re on the brink of something big that God is going to do? That’s where I am.
I don’t know what it is, and it may not be through this little ministry at all, but can I tell you this?

 I’m ready.

Whatever He wants to do, I’m ready to follow. I’m all in.

I know that whatever He has planned for me is far greater than anything I could plan or design myself.

My life verse is Eph. 3:20 and I am FULLY PERSUADED that it is true- for me, for this little ministry, and for you, friend. He is ready to do ABUNDANTLY, EXCEEDINGLY MORE. And I’m ready to receive it. I’m ready to be used.

I’m ALL IN.

So I don’t know what 2015 will hold for WellnessWitness, but I’m excited to see what God has in store for us.

Ready and willing.

Back to Basics Habit #1

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Happy New Year!!

If you haven’t yet read yesterday’s post, please click HERE to do so now.

And now that you’re all caught up, here is our first Healthy Habit we are mastering:
DRINK MORE WATER.
You’ve heard it for years… “Drink more water!” 
And for years, I wanted to. I really did.
But I didn’t LIKE water. 
My tastebuds were so used to sweet
tea, Cheerwine (if you aren’t familiar it’s the most delicious soft drink ever invented- a Southern delicacy!), and other sugar sweetened beverages that I had a difficult time getting down
any water at all.
So I started small.
 First I needed to understand WHY water
mattered to my health so I did a bit of research.  I found:

-Water is KEY for fat loss
-Our brains are 90% water and our bodies are 70% water.
-Water is proven to increase energy and relieve fatigue (who doesn’t want
that?)
-Water helps with concentration and focus
-Water removes the by-products of fat, reduces eating intake (by taking up
space in your stomach if consumed before your meal), and reduces hunger.
-Water has been proven to increase metabolism and has ZERO calories!
-Water flushes out the toxins and other stuff that you don’t want to keep in
your body.
-Water improves skin complexion
-Water maintains regularity
-Water benefits kidney function- each day our kidneys process 200 quarts of
blood by sifting out waste and transporting urine to our bladder. By giving
your body plenty of water, you make their job easier!
-Water has been proven to boost immunity!
-Water is a Natural Headache remedy
-Water can prevent cramps and sprains by keeping joints well lubricated and
muscles more pliable.

Here’s one more fact I wanted to share with you: Those who
drank at least five 8 oz glasses of water a day DECREASE their risk of heart
disease by up to 60%. This is the same benefit that someone would receive if
they were to quit smoking.
So our first habit will be learning to drink (and love)
water.

For the first week, let’s break it into smaller, more doable steps. 

ONLY do
each day’s assigned task. Remember, we are seeking LIFE LONG, SUSTAINABLE
change, so this isn’t a sprint, but a marathon.

Day 1– Gather together a container, jug, pitcher, or several bottles to use for
your water habit. Do NOT go overboard and spend a large amount of money on a
perfect water bottle, UNLESS that water bottle will encourage you to drink more
water due to it’s cuteness. 


Some people like to use a large bottle like this:

Others prefer to use several smaller water bottles:
And others prefer one big jug or pitcher. 
Go ahead and find what works best for you and make sure they’re
washed and clean.
Homework Task for today: Post a picture of your bottle/jar/jug/container of choice to the Facebook page or Instagram account with the tag #backtobasics2015
*Extra credit for today– drink one glass of water before
your evening meal.
Day 2– Replace ONE of your daily beverages with a glass of
water.
That’s it.  Now wash
your bottle/jug/container and make sure it’s ready for Day 3. 
Day 3– Continue to replace ONE of your daily beverages with
a glass of water. Also have one glass of water before your evening meal. 
Day 4– Do exactly as you did on Day 3.
Extra Credit: Go find a photo that someone posted of their bottle/jar/jug/container and comment on it. Cheer one another on!!

Day 5– Attempt to replace TWO Of your daily beverages with a glass of water.
Continue having one glass of water before your evening meal.

Day 6– Do exactly as you did on Day 5. 

Day 7– Do as you did on Day 6. Then, fill up your
bottle/jug/container with water to equal at least 32 ounces.  Beginning on Day 8- 32 ounces will be your
goal.
Homework Assignment: Comment on the Facebook page with your Week1 Check-in and how things went for you the past 7 days.
Remember, SLOW AND STEADY is how we will build lasting
change. One thing that I’ve learned is that your body will begin to crave what
it’s used to. Water drinking WILL get easier. Continue taking it in small
steps. 
 If you’re already a
water drinker, this week will be easy for you. Do us a favor and offer some
support to those that may be struggling to get this habit started.
Bes sure that you did Day #1’s homework assignment: (Post a picture of your water jug/bottle/container on the
WellnessWitness Facebook page or Instagram account and use the tag :
#backtobasics2015)
I’m praying for you and cheering you on!!!

Remember, we will focus on ONE healthy habit for 21 days before we move on to the next one. Research shows that it takes 21 days to form a habit so we are taking this slow and steady. 

The One thing your 2015 must have and the 2015 Challenge

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I am a huge proponent of goal setting.

I love writing down a new plan, launching into a new venture, or determining out a course of action.

The problems comes in my lack of follow-through. See, I LOVE a new plan, but I often lack the willpower to make those plans happen.

Change is hard. And real, lasting change is even harder. We are programmed to desire quick, easy fixes. And the truth is, in 99% of cases, these don’t exist.

My husband and I went on a quick date night this week and stopped by a local bookstore. We wondered over to the diet/healthy living section and I found SIX shelves filled floor to ceiling with diet books.

I browsed through the titles and descriptions and looked at the airbrushed images they contained. 

I thought about how in the last few days, my inbox has been
flooded with emails from marketers, bloggers, and supplement companies
trying to sell me the latest get-skinny quick plans. Every time I watch
TV commercials, pick up a magazine, or even listen to the radio
it is much of the same: “take this pill and lose 10 lbs in 10 days”. Or
“this workout is guaranteed to bring you six pack abs in six weeks or
less”.

And I thought about how many times I was that woman desperately searching for the magical cure to help me finally gain some freedom in my health. I was the one buying supplements, diet plans, DVDs and books. And I realized I had had Enough.

ENOUGH.

I have walked that road and fallen off the diet wagon more times than I
can count. I have gone from quick fix to quick fix trying to find
lasting change and contentment.

Here’s some truth for you,
friends: lasting change won’t come from a diet book or an at-home
workout DVD. Peace and contentment won’t be found when you lose weight
or gain six pack abs.

You see, these books, magazines, DVDs, and are missing the one thing that CAN bring peace and contentment. Even JOY. 

And this same ONE thing is the most critical component for you to include in your 2015 goals and resolutions. In fact, I propose that without this one thing, you won’t experience true success or heart change at all. 

This one thing:

JESUS.

Its time to first start looking at our hearts instead of our waistlines and our Bibles instead of fitness magazines.

Want to change your health? Ask God how He wants you to move. And eat. And live. And love. THAT is where real change can come.

So instead of me using this webspace to launch into a “Get Skinny Quick” blitz as most other fitness websites will be doing this week, I’m taking another approach. 

We are going to take this journey together- linked arm in arm with not only each other, but also with Jesus. 

We are going to make our goal and aim lasting, sustainable change that begins with our hearts and then leads to our bodies.

We’re going to tackle ONE healthy habit at a time, get really good at it as we rely on His strength, and then move on to another one. 

I’m calling this series #backtobasics2015 and it will last all year. 

Every 21 days, I’ll introduce a new healthy habit to you. We will work towards it together, sharing our successes and our struggles over on the Facebook page , Instagram account, and in the comment section of each post.

We will press into Jesus first, and allow Him to tell us how we should eat, and drink, and move, and live. 

You see, friends, I believe that it won’t matter how fit we are, how skinny we are, or how strong we are if our hearts are far from Him. 

So I’m asking you to join me on this journey. 

Will you agree to STOP the madness with the search for a quick fix and instead make this the year that you truly, truly commit to doing this His way? That we make lasting, sustainable changes and leave the rest up to Him?

Last night I read a quote by Lysa TerKeurst and it said, “My job is obedience. God’s job is results.”

I love that. 

Will you join me in being obedient to whatever calling God is giving you in your own health journey? Let’s steward the health we’ve been given well in HIS name and for HIS glory. 

If you’re ready and will join me in this #backtobasics2015 journey, please comment below with “I’m in!” or head over to the facebook page and comment on this post. 

I am excited to lead you through whatever 2015 will hold for us, and whether there are 2 of us, 200 or 2000, God will be glorified. 

Feel free to post this picture on your facebook page, instagram or other social media site. Let’s encourage others to join us in this journey!

#backtobasics2015