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Transcript

00:00:00she popped up and we are live all right hey unveiled ladies all of you great women who have

00:00:16been following us for a long time and we have a lot of new followers who are interacting with

00:00:21us more and more we are here with two incredible people beverly mcmanus who is from franklin

00:00:29tennessee she she's a counselor and she has her own practice there i'll let her tell a little bit

00:00:36about herself when i bring her on and then angela prater mendoza who lives in knoxville yes that's

00:00:43right and she's our fitness everything health um what do we call you our specialist or yeah specialist

00:00:53works or okay coach yeah she does a lot of coaching has a lot of clients so i'm excited to hear from

00:00:59both of them um we will be talking tonight about depression i've been wanting to do a segment on

00:01:07depression and i think it's very important right now um due to the level of intensity the chaos you

00:01:16know everyone knows what's going on around us and so there's been a lot of people battling with

00:01:21depression and unfortunately it's in the church too it's amongst many believers across different

00:01:30denominations who are struggling with depression and so i think it's really important to talk about

00:01:37i have a candid conversations about it i myself struggled with depression um due to grief the loss of

00:01:46my father and it went on for three years and i remember i was i've never been a depressed person

00:01:53i just i'm always optimistic outgoing never have struggled with it until that happened and i remember

00:01:57the first six months i thought this is normal you know i was reading about grief the seven steps and all

00:02:02of that but then it got worse and worse i didn't want to leave the house i didn't um put the blinds

00:02:08open i wore my pajamas all day i mean it was got really unhealthy and i remember going through all of

00:02:14that thank the lord he brought me out um i can talk about that another time but it was intense

00:02:20and the darkness the loneliness the almost hopelessness that i felt even as a christian

00:02:26it was pretty devastating beverly i know you're going to talk about that but i know many women

00:02:31struggle with that um there was a suicide not long ago by a christian woman and i think it's

00:02:38something we need to discuss and not be afraid to talk about it it's almost like you have cancer you

00:02:44have a heart issue you have a covet issue it real bad you're going to go to the hospital but when you're

00:02:50having a mind issue you're having an imbalance and things going on you need to get help jesus christ is

00:02:57our healer sometimes using someone else to help navigate and unpack those unhealthy things that are

00:03:03going on in our body is what we need to do so before we get started i think it's important just

00:03:08to do a quick prayer um i want to cover us lord father we need you tonight god i pray that you will

00:03:16open the hearts of every woman who's watching this father there are many who are battling depression

00:03:22insecurities and are wounded i pray that you will anoint beverly and angela give them favor and wisdom

00:03:30and let them flow in the spirit and use them to help every woman who is watching this tonight and

00:03:36who will be watching this throughout the week in the name of jesus amen okay so first off we're

00:03:43bringing beverly on i'm just throwing her out there tell us a little bit about yourself and just

00:03:49take your liberty my dad used to say that take your liberty just take your liberty i loved your dad

00:03:56loved loved loved loved loved loved your dad i was a big fan yeah uh so obviously i am of your entire

00:04:03family uh blessed family with a beautiful heritage i am a pastor's daughter as well uh live in franklin

00:04:16tennessee i have a private practice in franklin i've written a book on marriage i've been in practice for

00:04:2522 years and uh love what i do i'm married and i have a 15 year old redheaded uh lively we'll put it that

00:04:38way um son named kyle and absolutely adore him and so grateful to be his mom

00:04:48are you can we not hear you oh did you did you not did that not come through yeah no it did okay

00:05:11sorry i just i got i was muted i don't know it kind of froze up so okay thank you so much that's

00:05:19incredible i wanted people we've never had you on here with the bill many are familiar with uh angela

00:05:24so um i just wanted people to know a little bit about you and what you know where you come from i

00:05:31think it's important so people can connect with you even though it's online virtual but i wanted you

00:05:37to talk a bit about what we had um the agenda about depression and how to address it i forgot all

00:05:46my notes that i'm sure you have been let me look um identifying it addressing it um combating it all

00:05:53the things that you i want you just to pour your heart out be open wrong world with us women and minister

00:06:00absolutely uh i think that sometimes we do get confused on sadness and depression and depression

00:06:13is something that has to be diagnosed by a medical professional uh and usually it's it's symptoms that

00:06:20are ongoing over uh for longer than three months so some of those symptoms uh might

00:06:29include uh being apathetic um sad losing joy in things that previously brought you joy uh feeling

00:06:40fatigue a difference in appetite sometimes is a indicator uh weight gain or weight loss uh because

00:06:50sometimes that that goes with the appetite change um sleep lack of sleep very often can contribute

00:06:59to the symptoms that we experience in uh depression so you know i think one of the one of the things we

00:07:08want to do is to be proactive when we're experiencing symptoms like those or feeling some isolation

00:07:15feeling withdrawal not wanting uh to to be with people not feeling motivated when we're feeling those

00:07:23feelings i think it's important to be proactive and go ahead and start the dialogue with a medical

00:07:29professional or with a counselor and go ahead and start the dialogue these are some things i'm feeling i'm

00:07:36experiencing this it feels like a drastic change from my typical personality uh and then they can assess

00:07:46and let you know uh yes this is something we want to keep our our uh finger on the pulse of and see if

00:07:56anything develops or no it doesn't quite fit the criteria but we still want to get you some support

00:08:04to sleep better or we want to get you some better nutrition or we want to put you on some good vitamins or

00:08:11whatever they want to do to help support some of the things that you're dealing with um and then i think

00:08:20a tough piece of it is if you are diagnosed is being in a place of acceptance of that because it's easy to

00:08:30go into a place of denial and just say well it'll get better next week or tomorrow i'll feel better

00:08:36um because it's a difficult thing to face and you know maybe not so much now as maybe 10 years ago

00:08:45there there used to be more of a stigma now we understand so much more about the brain and we

00:08:51understand that it's uh the diagnosis for depression or anxiety or panic attacks it has to do with the

00:09:01chemistry of the brain it doesn't mean that i'm doing something wrong or that i'm failing at life

00:09:06or that um i'm not thriving because of something i'm doing it can literally be a shift and a change in

00:09:16in chemistry of the brain and uh as you mentioned you know going through pandemic um i would call it

00:09:24um like a global trauma that we're all experiencing it's uh it's no small thing that our entire lives

00:09:32have been turned upside down and everything about our life that was is not and there's no predictability

00:09:42and one of the things our brain loves is consistency and certainty our brain loves to have consistency

00:09:50so if there's anything that causes alarm um anxiety uncertainty that automatically changes the

00:10:01chemistry of the brain and if that goes on for a long time that uncertainty goes on for a long time

00:10:07and the brain's constantly looking for stability and can't find that then it it does change the

00:10:16chemistry of the brain and it sets us up and makes us more prone to either depression or anxiety attacks

00:10:23something like that so if you start recognizing that those things are going on you're going to you're

00:10:31going to contact someone you're going to be proactive you're going to do the things that that uh that

00:10:38they're requesting of you um and then i think it's up to us to do some internal work as well and the internal

00:10:49work is challenging the thoughts that we have um everything that you believe is not true

00:10:56we have thoughts that come to our mind that are not ours they are darts that are thrown that are meant to

00:11:07destroy us that are meant to dissuade us and everything that we think is not true every fear that we have

00:11:14is not true every expectation we have is not true so when we can learn that the thoughts that we have are

00:11:23part of the battleground uh and you mentioned combat in the notes to me and i loved that because uh it is

00:11:33it is a battleground uh what we think how we think how we perceive our world is a battleground uh first

00:11:43peter 1 and 13 says therefore prepare your minds for action keep sober in spirit fix your hope

00:11:51completely on the grace to be brought to you at the revelation of jesus christ prepare your minds for

00:11:58action so i think that means i've got something to do i can't just depend on a pastor to pray for me

00:12:07or a family member to pray for me or someone else to read the bible that's that's my work to do i am

00:12:16in a place where i need to carve out that time and build my own faith and challenge my own thoughts

00:12:24and build my own relationship with god because he is the lifter of our head i don't think that our

00:12:31relationship with god protects us from from all ills uh whether it's cancer depression anxiety

00:12:41i don't think our relationship with god protects us from having wrecks or having deaths in our family

00:12:48it's not a shield for that that relationship is not a shield for life it's a it's a support and a help

00:12:57for life but it's not a shield for reality and so the same person that may think i don't i don't want

00:13:05to be diagnosed with depression and so i'm going to deny and not reach out for help may have just left

00:13:14last week the eye doctor to get new prescription and frames and there's literally no difference we're

00:13:23taking care of ourselves we're taking care of our bodies it's it's just a different part of our body

00:13:28it's the brain and and not our eyes uh but it's just as important that the health of our brain

00:13:35is is is a priority and that the health of our brain is um is a is something that we pursue

00:13:44and that we're active about part of being um part of challenging and combating depression uh besides

00:13:54doing the things that that our professionals are telling us to do is um we call them automatic

00:14:02negative thoughts and automatic negative thoughts so we have those thoughts uh if you walk into a

00:14:11room you automatically switch the light switch on it's not you don't you don't think now when i walk

00:14:21in the room i need to put my hand out and lift my hand up and switch the light you don't think that

00:14:26you just walk in the room and you you switch the light switch it's an automatic thought your brain

00:14:33is programmed when you get in the car you don't think through all the steps of starting the car putting

00:14:39it in drive you're it's automatic thought so we have these automatic thoughts that come to our mind

00:14:47and sometimes they're automatic negative thoughts and so one that you may have heard before is bad things

00:14:55happen in threes so someone dies and then someone else dies and what does someone say is oh goodness

00:15:02uh there's two who's who's the third that that's an automatic negative thought there's no validity to it

00:15:10there's nothing to prove that there's there's nothing that to support a thought like that it's an automatic

00:15:19negative thought and those are the kinds of thoughts we want to challenge we want to challenge those with

00:15:24truth we want to challenge those with god's word those are the things that that we can do something about

00:15:31by challenging the negativity and the the thoughts that will that will bring us down and make us feel

00:15:40defeated and make us feel hopeless because we're not hopeless we feel that way sometimes this past year and a

00:15:48half has challenged the most resilient of spirits it's challenged our hope because there have been

00:15:56days when we looked around we saw sickness we saw death we saw joblessness we saw fear uh in faces that

00:16:07we weren't used to seeing fear on uh we felt fear in our hearts and uncertainty in our hearts and our brains

00:16:15we're looking for certainty and not finding it and so there were waves of hopelessness and you may still

00:16:24be feeling some hopelessness now you may still be in a place where i don't see the light at the end of

00:16:29the tunnel yet i don't feel like we're coming out of this i don't know what's going to happen and i don't

00:16:35either but i do know where my hope dwells i know that i have a source of hope and i think it we would be

00:16:46less than human if we said that we did not have those doubts and concerns and fears and been overwhelmed

00:16:55at some point during this year and a half or more if you're human you have felt overwhelmed by inundation

00:17:06of news i read a study this uh this month that our brains were simply not wired for for it was talking

00:17:18about the inundation of information that we have at our fingertips our phone our tvs are on 24 hours a day

00:17:25our phones we can access anything around the world the entire world we can look at news in jerusalem

00:17:31in maui in california we we have it all at our fingertips and our brains were not wired for that

00:17:39non-stop stream of information so that alone is overwhelming that alone sets us up for some anxiety for

00:17:49some depression if all you're getting fed is negative toxic information then you have become

00:17:58a garbage can for information that's going it's got to go somewhere it doesn't just disappear when you

00:18:05hear it it doesn't just disappear it's got to land somewhere it's going to land somewhere in your heart

00:18:10somewhere in your mind and it's going to carry some weight with it so if we can unplug from some of that

00:18:18information we can unplug from some social media limit our time um i've done that i've put some

00:18:25timers on on now with apple you can put all those boundaries that you do for your children you can do

00:18:33that for yourself too and put time limits and allow yourself 45 minutes of facebook or 40 minutes of

00:18:41instagram a day and and not let yourself get overwhelmed and bombarded with so much information

00:18:48because it's a lot to process it's a lot of information to feel through and think through

00:18:55um so the other thing i wanted to say is that that depression and stress and anxiety can be

00:19:07contagious so if you're in a great place and someone close to you is not in a great place

00:19:16it starts wearing you down and wearing you down and wearing your you down and you might think

00:19:22well i'll bounce back though tomorrow i'll have my strength back because mercies are new

00:19:27every day i'll i'll feel better and you may you may wake up with new strength and new resolve

00:19:33and then the negativity comes back in and it wears down and wears down and wears down

00:19:39and share each other's burdens and so when we hear that kind of negativity and toxicity and

00:19:49a lack of hope it starts it starts affecting our hearts and so we have to be really careful what we

00:19:58allow in what sources of information we allow in um what's really hard is in the middle of

00:20:07all the chaos all the all the stressors you already had january 2020 plus some you have all of those

00:20:17and if we had interviewed your audience january 5th 2020 and said how maxed out are you

00:20:27i guarantee you 80 percent or more of your audience would have said maxed i can't take any more stress

00:20:36another bad grade from my child i can't take another um and another stressor at in my family

00:20:45another conflict another responsibility at work i'm maxed out and guess what then covet happened

00:20:53and so a layer of stress that we could not have imagined or predicted immediately happened that

00:21:01we didn't ask for we didn't want and we're living it out you're proving to the world right now that you

00:21:10can survive really difficult things because you're doing it every single day so instead of looking at what

00:21:18you're not doing well shift your perspective a little bit and realize i've done a year and a half of this

00:21:27with my child being at home working at home juggling doing doing grocery shopping cooking laundry

00:21:37i've done all of that right in the middle of us being sick our family being sick getting well

00:21:43having fear about our relatives fear about what's going to happen in the world like i'm i'm doing

00:21:51i'm rocking it out i'm i'm doing things that i never thought i could possibly do and shift your

00:21:59perspective a little bit from this is this is hopeless how can i ever get through this what will

00:22:06i do to get through this how can we possibly survive this to let's look at the track record

00:22:13i've already done it so if i did it the last six months or the last year or the last year and a

00:22:20half i think i've got another day in me i think i've got another week in me i think we can do this i

00:22:26think we can overcome uh so self-talk is really important and when we start becoming critical of

00:22:34ourselves in our self-talk that also starts affecting um how we feel about our world how we perceive

00:22:44stressors going on around us and that starts eroding the hope that we have so if we can stop that critical

00:22:54thinking those automatic negative thoughts if we can hold them at bay and shift the perspective to

00:23:02some of the things that we're doing right focusing on how we have done some amazing things to to come

00:23:11through something so horrible um there's some strength in there that i'm not giving myself credit for

00:23:20there's some strength and resolve that i have that maybe i've been living beneath my potential

00:23:26and it doesn't mean that i can't get help it doesn't mean that i can't reach out for help but while i'm

00:23:34doing that i'm also correcting some of that self-talk and that inner critic that may be kind of draining me

00:23:42i really really enjoyed it um depression is such a negative word and you brought such a positive spin

00:23:56on it uh not you know what i'm saying is what one thing i love that you said is self-talk i think

00:24:05sometimes we think going to counselors they're just going to fix our problem we have to work at it too

00:24:11it's like you have a heart issue the doctor is going to tell you lose weight eat no meat uh whatever

00:24:19it is no fat no ice cream at midnight you know we have to do our part too and it's same with depression

00:24:27and our emotional issues that we deal with and i know angela's going to talk about that in a little

00:24:32bit too but i really i really enjoyed how you brought things that changed the perspective because we have

00:24:39many women watching this i haven't been able to read all the comments yet because i'm so focused on

00:24:45what you're saying it's some really good stuff but i know you did talk about how even though we're

00:24:50walking with god we're christians it doesn't mean we're not going to go through things and you quoted

00:24:55i believe first peter and i wanted to read first peter 5 10 after you have suffered for a little while

00:25:02the god of all grace who called you to his own eternal glory in christ will himself complete

00:25:08confirm strengthen and establish you making you what you ought to be keep in mind the first part of the

00:25:17verse says after you have suffered a little while so that let us know we are going to suffer we are

00:25:23going to grieve we are going to deal with physical ailments mental emotional ailments especially through

00:25:30what we're going through but i love i really loved how you talked about how we've been going through

00:25:34this for i believe it's 19 months getting ready to go on 20 months of this pandemic and really we should

00:25:40be saying we made it this far we are stronger than we think like absolutely spin your perspective

00:25:46and a lot of it's news even social media even some friends and you know whatever you feed in your

00:25:54mind my parents always have said you are what you feed your mind and you just confirm that with

00:25:59everything you just said so i really appreciate it we're definitely going to be having you back

00:26:03reverley i love your your um demeanor um what you bring to the table it's been wonderful i did want

00:26:12to if someone is watching right now and they they've been how do you identify i just want to bring clarity

00:26:24because we have people coming in and out of this on this um feed how do you identify whether or not

00:26:30you should go see a christian counselor or talk to someone instead of bottling it up inside if it's

00:26:37just where we go through something you know we all go through little things but if it's clinical depression

00:26:43or something more extreme or suicidal thoughts what advice would you give to that woman who is watching

00:26:49tonight so i think it has to do with functioning if you are dealing with crippling thoughts to the point

00:27:00that you're not functioning well you're not present for your family you're not enjoying your life you are

00:27:07not able to function well at work you're shutting down emotionally certainly suicidal thoughts any of those

00:27:16things are are red flags that i need to let someone know and i need to reach out for help uh there's

00:27:25beck depression scales that a counselor may use or your physician may use or they may just assess

00:27:33based on what you present and the things that you're saying uh they may be able to assess just from

00:27:40that but there are um therapies that we can do there there are things that can be and i know that uh we're

00:27:51going to be talking about that later but nutrition that that certainly helps uh sleep is a huge huge

00:27:59enemy of the mind and lack of sleep make sure i say that right lack of sleep is an enemy of the mind

00:28:10when we are not resting well our brain cannot function well there's no way the the reason we rest

00:28:19is so that our brain can restore itself uh restore the capability to be able to process information

00:28:27make decisions respond appropriately that's how we get the ability to do that through rest and if we're

00:28:37not resting i can guarantee you we're not coping well and i can guarantee you we're not thinking well

00:28:43because we lose all of that ability with lack of sleep so that's why you know you have a rough night

00:28:49rest you wake up and you're a little grumpier than usual little you might be a little more dramatic

00:28:57than usual you may not make great decisions uh that goes on for a few days or a few nights of

00:29:04not sleeping well you can imagine the lack of functioning and how the brain's going to respond

00:29:11to that um some studies show that there's actual with depression there's actual brain mass shrinkage

00:29:19so the brain is actually responding physically to the the depression so we do want to get we all want to

00:29:30optimize our brain uh we want to be able to function the best that we can and if it's crippling

00:29:38our mind and literally shrinking what we depend on to function every day then that's that should be

00:29:47a priority that should be something that we want to make sure we're taking care of

00:29:51so good so good um i love i wrote down two things that you said and i'm a huge believer of this even

00:30:00though i don't always apply it challenge your thoughts and program your thoughts because we are living

00:30:08in it's almost like a bubble of negativity we're we're um being bombarded by it and so you got to

00:30:15reprogram your thoughts sometimes like you said the light switch i really really enjoyed that so much

00:30:20um let's see if there's anything else that we can

00:30:26i think you've covered a lot that we needed um i really enjoyed it and i think what we'll do we'll

00:30:36go ahead and move on to angela and if and if you want to say something after her maybe she'll bring

00:30:43something trigger something that oh i need to say something about that and when she's done you go

00:30:48ahead and add to it and i think that'll be fine i'm gonna go ahead and hand it over to angela and

00:30:54angela i i did see someone a while back um before you get started you may have she said she's still

00:31:03dealing with covid she's had covid but it's been a while but she's still i believe tired and dealing

00:31:09with symptoms of it because we know it lingers and lingers can you give any um a golden nugget there

00:31:18health nugget that could maybe help her yeah i'll give some nuggets um again rest you a lot of times

00:31:27we women um i because i had it last october and we expect to just jump right back in full force 110

00:31:36and it takes a while so rest when you need to rest because that is the way your body heals and restores

00:31:47and your immune system is working when you're at rest so don't feel guilty if you're still needing

00:31:55to rest more than usual um because a lot of times that guilt starts into our head that oh you need

00:32:02to be up and you need to be doing that be gracious to yourself and be kind i know that's not really

00:32:06the great nugget that you might be looking for but i would say rest um hydration make sure you

00:32:14are drinking water um i know water we all think about it but try to focus more on that um versus

00:32:22you know any kind of caffeine or soft drinks herbal teas are great bone broth bone broth can be a great

00:32:30thing to sip on um throughout the day there are so many healing properties um in that um you're not

00:32:39gonna probably have strength to make your own at home i don't really like to do that either there's

00:32:43some great brands out there the one that comes to top of mind is a brand called kettle and fire

00:32:48you can find that at trader joe's most of your grocery supermarkets carry it um all these has a very

00:32:58good bone broth as well that comes in a carton um so sip on that um electrolytes um a lot of us and

00:33:08this is in some of my notes too as for tonight as well a lot of people are deficient in sodium because

00:33:15we really get salt table salt refined salt and sodium confused with each other so a lot of times

00:33:23doctors will tell someone with like high blood pressure or some health symptom um watch your

00:33:30salt intake watch your salt intake well what they're referring to is your table salt your refined salt

00:33:38um like morton's the kind with the little girl with the umbrella that's very refined um things that

00:33:44are packaged things that are processed that kind of salt is not good for you but sodium that comes from

00:33:51like celtic salt himalayan salt um i actually have some right here called redmond's um these are great

00:33:59sources of minerals for your body and we're electrical beings we have electrical charges like our heart is

00:34:07really a big electrical positive and negative you know like a battery when you think of that we're

00:34:12very electrical beings and so um a lot of time in order for hydration to get into the cellular level

00:34:21if our sodium is low sodium and potassium are the minerals that unlock the door for the water and the

00:34:31nutrients and the hydration to get in so if you're low on sodium um you are not hydrating at the cellular

00:34:38level so i would also recommend putting a pinch um a quarter of a teaspoon a half a teaspoon of

00:34:46this lovely salt or your celtic salt or your himalayan pink salt putting that into um your water first thing

00:34:54in the morning to help bring yourself back into balance so those would be my three top things some

00:35:00sodium some good salt um some bone broth rest um breathing uh that's another one because the virus

00:35:09does impact our lungs and everything and most of us don't breathe as well as we should we're shallow

00:35:16breathers we tend to breathe really just up here in our chest instead of pushing down into the diaphragm

00:35:22unless you're a singer you know all about that if you have some vocals in your background um so just

00:35:28some exercises the breathing in nice and slow for a count of four and then breathing out and just

00:35:35taking two or three minutes to really focus on that um even taking a breath in and seeing how long you

00:35:41can hold your breath because that is actually a sign of lung health so if you can hold your breath for 10

00:35:47seconds you're doing good and if you try to improve it a little bit um over the weeks that can be

00:35:52something really good as well um blowing up a balloon getting some lovely balloons at the store

00:35:59and just blow one up every day that's going to help your lung capacity as well so i say those four things

00:36:06right there all right and so we're going to talk i think what is so good about these sessions that we're

00:36:15doing and talking about things like this is it brings you ladies hope yes you may be dealing with

00:36:23something yes you may have some symptoms but you know what symptoms and things that we're feeling

00:36:30they are a beautiful way that our body communicates with us to let us know hey something's not right

00:36:41here inside something's out of balance um a chemical may be out of balance in the brain

00:36:47um some neural transmitters may not be firing properly so symptoms don't don't be afraid when

00:36:54you have a symptom it's a beautiful thing it's your body talking to you and we get the i like to say the

00:37:01privilege of being the detective to see what our body may be trying to tell us and we have um all kinds

00:37:07of people out there that can help us so like you know beverly's already mentioned um you can go see

00:37:14a christian counselor you can go to a christian therapist for some help to help you see what

00:37:20those symptoms are saying so when i talk about some food and things that you can do i always want to say

00:37:28that this isn't to be done instead of seeking out help it always goes hand in hand or if you feel like

00:37:37you're just experiencing a little bit of anxiety or a little bit of depression but it's not to the

00:37:42level where you need to maybe go talk to someone these things come into play here but please always

00:37:47always always seek out um counsel wisdom from someone who is licensed and someone who is a believer

00:37:55and a follower of christ um because we're not supposed to do this in our own strength um yes we have the

00:38:02strength of the lord but he also gives us wisdom and knowledge to seek out those who um have expertise

00:38:08in certain fields um so with that being said we'll talk a little bit about some of the things you can do

00:38:14because you do have some power to make some choices with food with drink with movements with sleep

00:38:24with sunlight um with replacing with with shifting the perspective shifting the thoughts um food is the

00:38:33most underused anxiety drug fasting is the most forgotten antidote exercise slash movement is the most

00:38:45underused antidepressant by being sedentary by setting more which over the last 20 months it's been a little

00:38:52bit more easy to just set a little bit so i think that's another reason why we've seen depression and anxiety

00:38:57increase as well as because we're more sedentary um eating i'm trying to read some notes here eating um non-satiating

00:39:05food not getting enough sun it can trigger things that can make us sicker and more sad food drink sleep and

00:39:17movement mindset will help us physically mentally and emotionally our emotions are impacted by what we

00:39:26put into our bodies um what we put onto our bodies as well a lot of times we forget that our skin

00:39:32is the largest organ of our body whatever we put on our skin whether it's you know beauty products

00:39:38lotions um a lot of times we're concerned about what we put in our mouth but we forget

00:39:43that if we put a lot of chemicals and toxins on our skin as well it goes right into um oh our into

00:39:51our bloodstream which can impact our emotions our thoughts our feelings our chemicals our hormones all

00:39:58of that so that's a whole different topic on its own but just being aware of that being aware of the

00:40:03body products you use the hair products you use um sleep or lack thereof impacts us um

00:40:11so all of that is playing a role in our mood and our emotions our energy levels um our fatigue um it's

00:40:22it's challenging to um feel like you want to take on the day when you don't have the energy

00:40:29so that is where i want to empower you that you can make some good choices our bodies were

00:40:36fearfully and wonderfully made and god created them to be in this balance and this um homeostasis

00:40:44so if one thing gets out out of balance it will domino effect on every system of the body because

00:40:53our bodies will always try to maintain balance and so it can just create a domino effect so

00:40:59a lot of times if we can just start with one thing to bring balance back into the body

00:41:04it will make a difference um foods foods are good for our moods our foods can be bad for our moods

00:41:17if we are eating a lot of food that comes out of a package um if we're eating a lot of foods that

00:41:24are processed if we're eating fast foods if we're eating even foods at restaurants we have to be aware

00:41:31a lot of them have chemicals and toxins in them and even more now than what they did 10 15 20 years ago

00:41:42um artificial flavors so if you're if you ever read labels and it says artificial flavors

00:41:48just know that those are made from wood petrochemicals crude oil and coal tar

00:41:56your body your body was not created to digest that so that's where food packaging reading some of the

00:42:07labels um artificial colors they are derived from petroleum god really did not intend for us to

00:42:16consume petroleum artificial colors are also linked to several health issues including

00:42:22allergies and also hypersensitivity in children and they also can be um carcinogenic in the body

00:42:33which means the more that you have of those you can create a an environment that is ripe for cancer

00:42:39and if you think about it a lot of the foods that are targeted and marketed for children

00:42:44have a lot of artificial artificial color coloring in them and all kinds of preservatives so

00:42:50it may not just be that your child or the children in your life are just hyperactive and you know out of

00:42:58control it could be some of the chemicals well more than could be probably it is some of the artificial

00:43:05colors and preservatives and chemicals and things that are in foods that are specifically targeted to

00:43:10children um chemicals again all of these preservatives all of these things are found in packaged

00:43:20and processed foods so if you can just do one thing by starting to eliminating things that come out of a

00:43:28box things that come out of a package and start to shift towards real food whole food how does how does it

00:43:37grow how did god create it get it as close to the plant that it grows on as close to the ground as you

00:43:43can as close to the you know the bush that it comes off of um get it as close to how god created it instead

00:43:51of eating the stuff that is made in a factory that man has tampered with so i always say if you can just

00:43:59start the shift and it's one step at a time don't think you have to do i mean if you're already feeling

00:44:07overwhelmed don't try to do everything at one time it's called baby steps so just if you'll start

00:44:13trying to eat more real food food from like the garden pretend you know think of your great great

00:44:19grandmother how she would have been most of the time everything she had came from her garden or from

00:44:25the cows they raised or the chickens if you can think more along that line um you can you'll start

00:44:31bringing more real whole food into your life um oh also in packaged and processed food and in some

00:44:40produce being aware of genetically modified foods so foods that had that lovely gmo um sticker on them

00:44:50or it says you know made with um i think a label i read the other day said made with biochemical

00:44:56ingredients i was like oh my like i think that's a big red flag so being aware of those things too

00:45:03when man tampers with something we don't always make it better we alter it into a state that our

00:45:10created body doesn't recognize and so therefore it causes imbalances in our brain chemicals in our

00:45:18microbiota in our guts um in in our entire body so that is what why we want to educate you

00:45:26encourage you equip you and empower you to make some better decisions um and it's not it's not

00:45:33it's not real hard it may take a little bit of shifting and a little bit of um you know with your

00:45:39family it may take a little bit of you know okay we're going to try this instead of this but i promise

00:45:44you that over time they'll begin to enjoy it just as much especially if you use herbs and spices

00:45:50you can make you know good healthy food doesn't have to be boring because i love foods and i love

00:45:57flavor and um so i'm all about the flavor components um so some of the foods that you want to include

00:46:06in your day god created this wonderful rainbow of color um reds yellows greens oranges blues purples

00:46:16if you start to incorporate some of those colors into your week so you don't have to get all the

00:46:23colors in one day just try to okay let's today let's pick something green to eat you can even make

00:46:28it a game with your children especially if you you know um take them to your farmer's market or the

00:46:33produce section with you at your grocery store i know it's not always the funnest to take children

00:46:38but sometimes if you start to incorporate them at a young age of helping to make decisions all right let's

00:46:43let's discover a new vegetable this week and have them learn about it and pick it out and help prepare

00:46:48it sometimes it fosters in them the desire to eat it if they've been a part of the process whether

00:46:54then you just saying all right here's broccoli eat it um so yeah find something okay today let's eat

00:47:00what can we eat that's green today what can we eat that's red or blue or orange and if you'll try to

00:47:07start doing that over a week's time you'll start to get that diversity into your body um i think it's

00:47:17been a few months now but you can go back to our unveiled page and i usually write a tip on friday

00:47:24it's called a friday fitness tip and i covered like all the colors of the fruits and vegetables and went

00:47:30into great detail um like the minerals they provide and the vitamins and what they do so you have that

00:47:37resource in your fingertips you may have to dig a little bit and i could probably reshare it but

00:47:41that's a great resource um healthy fats a lot of times we women think in the past we're like oh don't

00:47:50eat fat it'll make you fat that's not true it well i should say it's not true if you're eating the

00:47:56right kind of fats um olive oil avocados um coconut oil sesame seed oil things that come from nuts

00:48:07and seeds something that you can take and you know like an olive you can take it and you can crush

00:48:14it and you get olive oil that kind of oil is good for you your brain needs it um you have to feed

00:48:23your brain so again we were talking about the lack of sleep and it actually changing the size of the

00:48:29brain the same thing if you're not feeding it the right nutrients it can change the size of your brain

00:48:35as well and therefore it won't function as properly so you're wanting to get some good healthy fats

00:48:41throughout your day um butter real butter throwing the margarine out i know we went through a phase

00:48:48where oh don't eat real butter but again we have to realize that companies are out to make money

00:48:55marketers are out to make money if there's an advertisement for it you might not want to eat it

00:49:02because that means people are trying to make money and so just knowing that if you see an advertisement

00:49:07for it on television or you know scrolling through something it may not be the best thing to put

00:49:14into your body just being aware of that real butter um especially if it comes from um grass fed grass

00:49:21finished cows is really high in vitamin a vitamin d i mean think about it the cows are out in the

00:49:28beautiful nature and how god created it for them and they're eating grass and grass has got all these

00:49:35phyto chemicals in it and phytonutrients and um it's been you know out in the sunshine and all of it

00:49:42that happens that god created it those nutrients get into our body so grass fed butter is a really

00:49:49good thing to cook with um so don't deprive yourself of yummy good fats wal nuts and seeds um walnuts if

00:49:59you look at a walnut it's a really good brain food and if you look at it if you were to you know chop a

00:50:04walnut in half um crack it open it actually resembles a brain if you look at a the actual brain

00:50:12in a picture so it is a really good brain food so throwing those on you know your oatmeal um eating

00:50:20a handful of those that's a really good source of minerals and vitamins that's going to help your

00:50:26brain as well as cashews pecans um flax seeds pumpkin seeds those nuts and seeds right there um and

00:50:37almonds those are all going to be good brain foods that are going to also help you um balance your moods

00:50:44and to help relieve some of your depression and anxiety symptoms fermented foods so like sauerkraut

00:50:52pickles um kimchi kombucha uh plain yogurt that um no flavor no sugar and sugar and you you can make

00:51:07it good you're like oh gross no you can you can add things into that plain yogurt and make it delicious

00:51:12um all of those anything that's fermented also is high in probiotics and probiotics are something that

00:51:21the good bacteria in your gut they like to eat it makes them healthy so that is a great way to get

00:51:29probiotics into your diet without even to have to buy and purchase a supplement um selenium rich foods

00:51:39also can help stabilize your mood and it's so easy all you need to eat on a daily basis is three

00:51:50brazil nuts three brazil nuts give you the recommended daily allowance of selenium you don't

00:51:58want to eat too many brazil nuts because again you can get too much selenium in your body and that could

00:52:04you know that can cause an imbalance which isn't good as well but all you need is three so um if you

00:52:11eat three brazil nuts every other day you don't even have to eat them every day just start trying to

00:52:15incorporate them into your body because sometimes we're deficient in selenium um and that that can

00:52:23impact our moods um look at my notes here minerals minerals and vitamins it's easy to get them when

00:52:37we're eating real food so the more fruits vegetables nuts seeds olive oil coconut oil sesame oil um eggs

00:52:50eggs are another really good source of energy and good fat and minerals and vitamins for your body

00:52:57um you know good sources of meat all of those things are going to help your micronutrient levels but

00:53:05i'll talk a minute in about some supplements you probably might want to look at because the

00:53:11average american can be deficient in some of these um foods that you want to avoid and it's interesting

00:53:19because as i was studying for this it's very interesting because a lot of the things that i'm

00:53:24going to mention to avoid to help you diminish symptoms of depression and anxiety actually will help

00:53:33you all across the board so it's a one size kind of thing fits all that will just you'll start seeing

00:53:40the ripple effect in your entire life i think we all know that sugar is not our friend um i've talked

00:53:48about sugar quite a bit at some of our unveiled conferences i've actually done a whole session on

00:53:52sugar um we know that sugar is not something that we should eat all day long and sugar always i like to

00:54:02say it always gets the bad rap because it's what we crave most of but what i have learned is if we're

00:54:09deficient in a micronutrient if we're deficient in sodium if we're out of balance somewhere in our body

00:54:17and we're not paying attention to the signals our body is sending us guess what it will do it will shoot

00:54:24out a sugar craving because it knows our body's very smart our body knows we pay attention to a

00:54:31sugar craving so they're like okay you know this she's not listening to anything i've sent her all

00:54:38right let's go for the sugar she'll eat some sugar so i don't always want to say that a sugar craving is

00:54:44a bad thing because sometimes it's another way that our body is trying to get our attention

00:54:50so if you find that you're craving sugar a lot it could be that you're not getting enough sodium

00:54:57in your body those electrolytes that i was talking about the good salt the redmonds the celtic the

00:55:03himalayan um there's a few others that are out there um it could be that you're deficient in that

00:55:07um it could be that your good and bad bacteria in your gut are out of balance and that the bad

00:55:19bacteria has overtaken the good bacteria and that sugar feeds the bad bacteria that's the only way

00:55:25they get to survive and so your body those those little bad bacteria guys in your gut will say hey

00:55:32bring the sugar keep it on because that's how they survive so it could be that you have an imbalance in

00:55:36your gut as well so pay attention if you find out that you're craving sugar daily throughout the day

00:55:45it could be that sodium imbalance or the imbalance in your gut um another food that you want to avoid

00:55:55are your refi your refined grains so like your white flour the enriched flour um the things that most

00:56:06packaged muffins and cookies are made from the things that your typical bakery will use to make

00:56:14um now don't get me wrong i enjoy a good pastry i enjoy a good cookie i enjoy a good dessert um that i've

00:56:22when i eat those i want to go for the the healthier versions of them the ones that are a little bit

00:56:28more nutrient dense that my body is going to be able to process it a little bit more um so using um you

00:56:36know stone ground flowers almond flowers coconut flowers things like that versus the the enriched white

00:56:43flowers anytime you have something enriched or refined it's not always it's it's not a good thing for our

00:56:52body it's going to bring us out of balance so we want to avoid those um gluten is another thing

00:56:58that we want to try to minimize and avoid and that doesn't mean just take out bread because a lot of

00:57:06times the gluten that impacts us the most is the hidden gluten that's found in processed foods

00:57:13and salad even in salad dressings and packaged spice mixes and chewing gum it can be hidden in

00:57:22there and a lot of times i'll have someone say well i don't eat bread and i'm like well that's not the

00:57:27only source of gluten let's look at some other things that you might be eating that's putting that

00:57:32gluten in your body so gluten for some people can be problematic and can be um a mood

00:57:40imbalancer so just being aware of that um and we talked about it earlier fast food

00:57:46um processed food packaged food um even restaurants um a lot of times restaurants nothing against

00:57:54franchises and restaurants that are all across the united states but a lot of times they

00:58:00use a lot of pre-made packaged stuff with the chemicals and the preservative and the artificial

00:58:05flavors um artificial vanilla you'll see that you want to avoid that it's made from petroleum

00:58:13whereas if you just use pure vanilla vanilla is just putting that vanilla bean into some vodka

00:58:19and letting it sit and you get vanilla extract so it's much you know that's your body knows what to

00:58:25do with that versus the petroleum um fried foods fried foods can be an imbalancer and cause some

00:58:33anxiety and depression as well and then of course alcohol and caffeine can be something that's um

00:58:40sorry if you hear my dogs howling right now there is a fire engine going in the background and so

00:58:47they're howling away um hydration we talked a little bit about water earlier you want to be drinking your

00:58:54water but you also want to make sure that water is going into the cellular level so making sure

00:59:00you're getting that sodium with easiest way to do that is to put a pinch of salt in the morning

00:59:05first thing when you wake up you can even add a squeeze of lemon that'll just get your body

00:59:10um going on the right note at the beginning of the day

00:59:13movement i like to call it movement instead of exercise because exercise can have that

00:59:20negative negative negative connotation like oh my goodness i have to work out yeah i don't like to

00:59:26work out and i've also found that some people are like well i went you know i got a 30 minute workout

00:59:32in that's good well it is good but if you were more sedentary and setting the rest of the day

00:59:39that 30 minute workout may not do enough for your body to offset being more sedentary so incorporate

00:59:48movement throughout your day um set set your timer on your your iphone or on your watch or you know on

00:59:56the clock on your desk if you're setting at work or setting for a period of time just set your clock

01:00:00for every 30 minutes to every 60 minutes just stand up just the change of posture you don't even have to

01:00:06really do anything every time that alarm goes off they have found that just the change of posture from

01:00:12setting to standing is you're working against gravity which is good for your bones so just stand

01:00:19up you know just you know walk in place do some squats you know walk to the other side of the

01:00:25house if you're in an office you know walk to the bathroom that's farthest away from you if you park in

01:00:32a parking lot park farther away from the door just moving more throughout your day gets that blood

01:00:39circulating gets that lymphatic system moving um my timer's going off i was timing myself let's cover

01:00:48a few more things so you're moving throughout that day vitamin d3 and k2 i know a lot of people are

01:00:55aware of vitamin d3 and a lot of people take it you want to there there's been more and more research

01:01:01showing though you want to also have the d3 slash k2 the k2 is what helps your body synthesize the d

01:01:12and that is going to make it possible for you also to absorb the calcium that's in your food and that

01:01:20you might supplement with so that vitamin d3 with the k2 is a very important powerful combination because

01:01:27the number is really high i want to think the number of americans that are deficient in vitamin d

01:01:34is like 85 because of us staying inside um never going out into sunlight or you know always putting

01:01:44sunblock on or always covering up actually the most powerful time of the day to get your sunlight on

01:01:51your skin is if you actually go outside closer to sunrise the the rays and the the uvb that's coming

01:02:00from the sun and you don't we don't think of it we like oh we need to go out you know when the sun is

01:02:04really high in the sky actually it's you get more from the sun as it's coming up over the horizon

01:02:12early morning if you're outside for 20 minutes and just have like a short sleeve shirt on

01:02:18and have you know some of your leg you know the lower part of your body exposed you're going to

01:02:24absorb some really good vitamin d3 through that early morning sunlight so it really doesn't even take

01:02:32a lot um sleep we talked about sleep um and it is that give and take thing because you may

01:02:43have trouble sleeping which causes that vicious cycle of oh i'm not rested production of melatonin

01:02:51actually begins earlier in the day which goes hand in hand with getting outside for just 15 to 20

01:02:59minutes first thing in the morning if you expose yourself to that morning sunlight it actually tells

01:03:06your body hey let's get going with the melatonin let's start getting it ready you know so it's in that

01:03:12circadian clock rhythm to be released later that evening so getting outside for 15 or 20 minutes

01:03:20in the morning helps with melatonin production helps with vitamin d and if you add a little bit of

01:03:26walking into that or stretching you're getting your movement into it um running out of time let me go to

01:03:34my supplements here um we talked about d3 and k2 those are some nutrients that you want to look at

01:03:44and actually vitamin d3 they're actually calling it more a hormone now because it's much more than a

01:03:50vitamin it's it plays such a crucial role in your body and with the regulation of hormones so they're

01:03:56actually starting to call it more like a hormone than a vitamin magnesium magnesium 75 percent of

01:04:03americans are deficient in magnesium because our soil has been so depleted from nutrients you can be

01:04:10eating as much fresh produce as possible but the nutrients just aren't in the soil like they are they used

01:04:16to be um so magnesium covers a host of symptoms um deficiency symptoms can include muscle cramps

01:04:26mental disorders now again i mean side note here i'm not saying that taking magnesium is going to

01:04:34solve everything it's just one of the components that if you're deficient in it it can be part of

01:04:40the puzzle that um needs to be put together so not don't don't mistake me or misquote me and say

01:04:50oh i just need to take magnesium no you need to do more than that that magnesium does

01:04:54have a lot it's responsible for over 300

01:04:58roles in the body so if you're deficient in magnesium like most of the most of the tissues

01:05:08organs all the things that happen in your body are going to be affected um so deficiency symptoms can

01:05:14be muscle cramps mental disorders muscle weakness hormone problems sleep problems migraines headaches

01:05:21um severe food cravings constipation blood pressure asthma heart arrhythmias calcification of arteries

01:05:30low energy insulin resistance poor memory anxiety and on so magnesium is one of those things um that you

01:05:42want to look at be complex if we're deficient in b12 and b6 especially that can play a role in

01:05:51our mental health and our emotions so a good b complex can be really good to take

01:05:56um omega-3s omega-3 fatty acids um those are found in um you know your more fatty fish

01:06:04believe it or not little bitty sardines um are the most potent omega-3 fatty acids you can eat they

01:06:12don't cost a lot of money and you can mash them up and sneak them in something if you mash them up and

01:06:18have a lot of olive oil and herbs and spices and you have other things in there you'll develop a

01:06:24taste for them i promise i used to stay away from them because i would think sardines i can't do it

01:06:28and then i tried them once and i'm like oh they're not so bad sort of tastes like tuna a little bit more

01:06:33rich but it's it's an inexpensive way to get that omega-3 into you zinc with copper um a lot of times

01:06:42people take zinc but sometimes we're low in copper as well copper is that um mineral that we can be

01:06:50deficient in and they work well so they work synergistically together and then vitamin c those

01:06:56are all supplements that i would recommend looking at um if you take a host of other things and you

01:07:04don't feel like they're doing any good i would probably suggest you maybe focusing on these six

01:07:09items and see what happens and we really are running out of time and i had a lot more notes

01:07:18because there's so much to cover but hopefully these things and i like to always recommend things

01:07:22that are free um the best health protocols are free sunlight sleep nature getting out in nature

01:07:30going for a walk outside is one of the best things you can do to clear the mind um when you're feeling

01:07:36overwhelmed when you're feeling anxious sometimes if you'll just get outside and just because again

01:07:42our creator knew what he was doing imagine that um the ground when you get outside in nature

01:07:51water the beach the ground they all emit negative charges

01:07:57so many times when we're stressed and we're we've had toxins bombarded at us or we're eating the wrong foods

01:08:05that's what we get too much of a positive charge on our bodies so just going outside where the earth

01:08:15that god created to be more negative and you know the trees or the water the beach the lake the ocean

01:08:22they emit negative ions which will help bring us back into balance a little bit more it's free

01:08:29he made it for us um your movement your exercise your breath work your prayer your meditation time

01:08:36you know the meditation let's not be afraid of that word meditation just means to think on something so

01:08:42you take a scripture and just mull it over we're good at that anyways most of the time we're overthinking

01:08:48everything so if we'll just take that overthinking and overthink on a scripture or a promise or something

01:08:55god has said about us we can overthink in a good way um intermittent fasting fasting imagine that

01:09:02a lot of you know sister haney has talked about fasting for years do you know it's really healthy

01:09:08for you it's a really good thing if you can condense the window of eating of your day and try to eat

01:09:15more during the daylight and less once it gets dark

01:09:18you'll you'll you'll you'll find yourself feeling a lot better as well because once it gets dark your

01:09:26body goes into rest and digest mode and it wants to spend time healing and repairing

01:09:31but if you're eating a really heavy meal at 8 8 30 at night and then you're going to bed your body's not

01:09:40able to go and clean out the brain like um she was saying earlier that when you're

01:09:48sleeping the cleaning of your glymphatic system in your brain is happening so if all the blood is

01:09:54having to go to your digestive system to digest food it's not getting to go up to the brain and take

01:10:00care of everything in the brain that it needs to take care of so just again i've written a little

01:10:06bit about you know it's called intermittent fasting or time restricted eating just trying to

01:10:09bring that window of eating up to where you you know you're not eating after 6 37 o'clock

01:10:14at night as well and that was a lot that i threw at you um again friday fitness tips i try to cover

01:10:22some of this and um i know stephanie had wanted me to chat a little bit about gut health we ran out

01:10:27of time but the good news is is when we did our unveiled conference that was online a few weeks ago

01:10:34in september i talked extensively about gut health and it's on the page and you can go back and watch it

01:10:41so um if you want to learn more about gut health just go listen to that and thank you so much for

01:10:47your time oh my goodness and thanks stephanie for uh just putting this together so that we women can

01:10:53just know a little bit more about how to handle life so good angela um we're definitely going to do

01:11:01something again with beverly and angela i've enjoyed what beverly had to say i mean she can say a lot

01:11:09in like 25 minutes that's remarkable and a lot i took away a lot of golden nuggets i was taking

01:11:15notes feverishly here on my ipad a few things with angela that i wanted to kind of touch base with you

01:11:21on is um someone asked is caffeine bad because you mentioned alcohol offensive caffeine oh you mean a

01:11:30moderation caffeine because i know i mean i know people they drink five cups a day is that i thought it

01:11:37was good for your metabolism cat yes caffeine in moderation as well and here's where you want to get a

01:11:49little quality and snobbish with your coffee if you're not buying quality coffee coffee beans can be full of mold

01:12:02and fungus so and i'm trying to say this nicely your tip your typical supermarket you know that

01:12:17everyone like my you know i've i've worked with my dad a little on this like your typical they grew up

01:12:23on folgers and maxwell house and all of those coffees 30 40 years ago probably was a good choice

01:12:31but now they're not coming from as good of sources so they're more heavily sprayed with pesticides

01:12:39um a lot of mold and a lot of fungus which some people can be more um susceptible to having reactions

01:12:50to that so i would do an experiment and a test that's that's the best way i always say we're an

01:12:59experiment of one because what works for you probably won't work for me may not work for beverly we're

01:13:05all bio and imagine that a creator we have different fingerprints same thing inside our body so that's

01:13:11where it's not a one-size-fits-all and you're an experiment of one so if you're feeling feelings

01:13:17of anxiety or having some mood issues where you're just not stabilizing and you do drink a lot of coffee

01:13:26try to back off how much you're drinking um try you know to go back to two or three cups a day instead

01:13:35of five or six um organic coffee wouldn't that be obvious okay yeah um and there are some we have

01:13:43some in fact i'm not going to remember off the top of my head i'll have to check with my mom

01:13:47one of the missionaries in one of the latin american countries they actually work with some

01:13:55small batch coffee farmers in their country and sell the coffee and so you would be supporting

01:14:05missions at the same time i'll have to make a note to get to that because a lot of times if it's a small

01:14:09batch and you know the source of where it's coming from yes it's um it's it's better for you and

01:14:16you might find that if you're drinking more quality coffee you might not need as much

01:14:24so i'm always just say be aware if you feel like you can't make it through your day without caffeine

01:14:33we need to look at something something's out of balance um so just yeah oh too much caffeine can be

01:14:39a negative thing okay uh another question and this might be for beverly and angela together

01:14:46how much vitamin d3 or k whatever that was you were talking about how much does a person need of

01:14:55that a day the reason why i'm asking is i remember when i had gone through that depression and um i

01:15:01wasn't eating and if i was eating it was bad i i lost a lot of weight so i was all over the place

01:15:06my body was off balance and i remember finally going to the doctor and my vitamin d levels were so bad

01:15:12that she said you need to go eat three packs of sardines right now that's putting you in the

01:15:16hospital i remember that and she knew i was having anxiety because depression and anxiety go hand in

01:15:21hand a lot and she also prescribed me to didn't prescribe told me to go and get uh calm which has

01:15:29magnesium in it but that helps bring calm to you so i found that interesting you're talking about

01:15:33magnesium but do you know about the vitamin d what's a good average because i know everyone's

01:15:40deficient nowadays unless they're taking a supplement a good average uh just a daily average is anywhere

01:15:48actually from 3 000 to 5 000 ius and if you feel like you've been exposed to any kind of virus

01:15:54uh you actually can up it even more for a period of time as much as 10 000 ius um for a period of time

01:16:04to help your body um help your immune system with support but an average three to five thousand is a

01:16:12is a pretty good dose there's a way you can test your micronutrient level of vitamin d3 um it's actually

01:16:20they send it to you at home it is a company called everlywell.com e-v-e-r-l-y.com they actually send it

01:16:33right to you i think it costs 35 or 40 dollars if that's um you it's a it's a i think it's a little

01:16:40blood prick and you send it to them and they'll let you know what your micronutrient level is

01:16:45your doctor again um you can ask your doctor to run the labs but if it's not that time of year

01:16:50if you're if you're just not wanting to get labs run you know right now you can that's an easy way

01:16:55to find out for yourself um where you are at and yeah like your doctor said stephanie you may want

01:17:02to up it even more just for a little bit of time and then check it again in six to eight weeks to see

01:17:08if you brought your levels up but yeah that's it's a very good way two more things um you suggest

01:17:15zinc which we know through this covid pandemic that we have had they talk about zinc i have never

01:17:21heard zinc copper what type of foods could help with that also that have zinc and copper in it

01:17:28oh off the top of my head um a lot of nuts and seeds pumpkin seeds actually are really good source

01:17:38of zinc and copper um so guess what we're in pumpkin season right now so um um most of you i know trader

01:17:46joe's carries a great um and and with pumpkin seeds unless you roast them yourself at home be aware of

01:17:55the roasted and the salted because a lot of times they're going to roast them in a in an oil that is

01:18:03not as healthy for you they're going to use um what we call an omega-6 oil and we're already out

01:18:10of balance with omega-6s to omega-3s so um you can actually roast them at home in a pan in the oven

01:18:18sprinkle olive oil on them some good sea salts oh goodness you can have fun with it any of the spices

01:18:25you want put it in the oven and just sit there you know for i think it takes to put it on low for a

01:18:31while i think it takes about an hour so if you go you know if you have kids and they want to go to

01:18:35the pumpkin patch and you're going to you know take out the insides don't throw the seeds away roast

01:18:39them um any of your nuts and seeds um eggs are another good source and i'm thinking your um some

01:18:49of yourself shell fish that's off the top of my head i'll double check and i'll make a note and put it

01:18:54on our page awesome okay so for sure eggs and pumpkin seeds and those okay the last question is

01:19:03someone um earlier on right when you were coming on um post-covid she had it last year she has a lot

01:19:12of joint pain um a lot of issues with her body a lot of pain still anything food wise because we know

01:19:21like you said food helps us exercise getting out i think a big thing is getting outside in the sun

01:19:27really helps too yeah even just setting even if like as the energy may be low and you and she may not

01:19:36feel like walking right now even if you just get outside and take a chair and take your socks and shoes

01:19:44off and put your bare feet on the ground believe it or not that those negative i

01:19:51i say this and i always go i know people think that is so woo woo but it's not because that's how

01:20:00god created it it's so simple just putting our bare feet on the ground i mean think of it when we were

01:20:06children most of us hated to put shoes on we just wanted to be outside playing all day long

01:20:11out you know wherever bare feet in the grass playing and we think of how good that felt well

01:20:18there's a reason why it did so even if you just you know put your feet on the grass and get a little

01:20:24bit of sunlight it doesn't even have to be bright sunshine just sitting outside for a little bit that

01:20:29is going to help um that magnesium supplement as well is going to be very good for joints um taking an

01:20:37epsom salt bath is magnificent um because again we talked earlier about our skin things going through

01:20:46the skin really fast transdermally is what they call it um running yourself a really good and i don't mean

01:20:52just put in a little bit of epsom salt i'm talking like maybe the half the bag to a whole bag i mean

01:20:58really saturating yourself um you can do um a few cups of epsom salt and a half a cup of baking soda

01:21:08that is um more alkalinic and it's just going to bring some balance and you're just if you soak in

01:21:16that for 30 minutes throw in a drop or two of lavender oil you're going to feel good so try try to do that

01:21:26once a week again and the magnesium the magnesium i would be the top thing that i would say to try to

01:21:32get more nutrient rich foods along with you know this the pinch of salt in the water that sodium

01:21:39um because it it could be the mineral deficiency um again because our bones are made of minerals as

01:21:47well and the joints and so if we're deficient in those minerals we might feel it more in those

01:21:52joints very informative very informative um beverly i see you sitting there

01:21:59yes please we would love to hear a last word from you

01:22:05oh that's so much good information i'm going to have to go back and take my own notes because

01:22:15i agree with everything she said and a lot of it uh is new information for me so i'm excited

01:22:23to learn all of that myself one of the things that she uh touched on that i meant to say something about

01:22:33as well was the oxygen intake and how that affects the brain and uh sometimes depression

01:22:41does affect our breathing and we may start breathing a little more shallow and not realize it

01:22:48and uh it can it can turn into a slight case of hypoxia or deprived and if you think about

01:23:00um the panic when you are or you've watched somebody panic when they are about to drown

01:23:08and they're grasping for air that's why we may sometimes go into a panic attack uh because we're

01:23:18restricting with our own breathing just the tension uh we're restricting the breathing and our brain

01:23:26overreacts it it panics and uh so that's why we may feel overwhelmed or why we may feel uh a panic

01:23:36attack attack come on uh anxiety attack come on sometimes that can come from just not regulating

01:23:44our breathing and taking those deep breaths and really exercising our lungs and uh one of the one of

01:23:52the things that we know happens is that the the brain kind of goes into an overreactive state

01:23:59and we're trying to overcompensate uh if you think about whenever you're tired sometimes you'll just

01:24:07take a big sigh and what did you just do you just got a rush of of extra oxygen to your brain

01:24:14or you'll yawn and when you yawn you take in more oxygen to your brain so it's your body's way

01:24:23of trying to cope with what you're not regulating well and it's not it's just not something we go

01:24:30around thinking about all the time is make sure you're taking your deep breaths make sure you're

01:24:34breathing right make sure your lungs are are expanding when you breathe we just don't go around

01:24:39thinking about that but if our body is giving us the signals then we really should listen to that

01:24:45that's so good i i never i don't take those deep breaths but i'm going to really start working on

01:24:52that um just especially with everything going on i think it's really important to apply all of this

01:24:58information um you guys have been fantastic someone asked just now can is this going to be on our page

01:25:05can they watch again yes we are keeping this on we have people who will be watching this they

01:25:10weren't able to be on here tonight we definitely keep it on our page you can always go back to

01:25:14um just go to unveiled ladies ministry page to the videos and if we just keep it on there we won't

01:25:20be deleting it this is such good information that is so needed um for this day where we are this

01:25:28culture needs it desperately so we will be doing another segment um we'll talk more about it i know

01:25:33the holidays are coming up um and maybe we can even talk about something during the holidays because

01:25:39some people face depression as we get closer to the holidays so that might be another thing

01:25:44we can talk about but beverly and angela you guys were phenomenal and i'm glad we're getting out a

01:25:49little bit well it's not really that early it's 8 30 but um it's been wonderful information though

01:25:54very informative i appreciate you guys and um just thank you for the opportunity it's been a joy

01:26:01yeah you guys have helped so many so many you need this desperately i need it i've been taking notes i

01:26:10need some of what you too thank you well i love you guys and i love all of you on facebook

01:26:16i have a quote that i always say that i love you may see me struggle but i'm not going to quit

01:26:26so through the struggle already get it in your mind like beverly taught challenge your thoughts

01:26:32reprogram your mind i'm not quitting yes i may fall down i may slip up but i'm not going to quit so take

01:26:39that this week something's going to get you probably we're all being parted but just put in your mind

01:26:45challenge those thoughts of quitting and tell yourself i'm not going to quit with jesus i can make

01:26:50it and i can take it amen all right i love all of you go ahead and log off and go eat love you bye

01:27:00bye

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