Day 12

1 Peter 1:13 (New International Version)

Be Holy

¹³Therefore, prepare your minds for action; be self-controlled; set your hope fully on the grace to be given you when Jesus Christ is revealed.

This morning As I laid in Bed - I woke and immediately began to prepare my mind for the day. I FIXED a smile on my face and gave thanks to the Lord - Nothing specific. Just thank you Lord. Then sang a church song in my heart.

I thought about how when I went to church growing up that's what we did. We entered into the church and the first thing we heard was MUSIC. Sang to us and then We sang. It prepared our minds and hearts for the message.

It's getting more natural to walk into the kitchen and prepare breakfast that is for the Health of my body!

I do believe that everyone is an individual and needs to find what works for them. Of course, using the foundation and principles of "Nutrition". What our bodies require each day to function in perfect balance.

So, I'll share what has worked so far for me. Cream of Wheat (1/2 cup). I can control the amount of Brown Sugar I use. Yes, I use 1/2 water and 1/2 whole milk to prepare. A little vanilla, a sprinkle of CHIA seeds and Real Whip Cream ( 15 calories for a squirt! ) .

This is a breakfast contains vitamins, Iron (60%) , protien and fiber! Then a 1/2 glass of water with a Tablespoon of KYO green powder and EmergenC (like the one for joints).

Of course one or two cups of black coffee -

Then I'm pumped up for the day.

The thing is "LOOKING at FOOD FROM A HEALTHY Perspective!"

When a mom is preparing food for her 6-12 month old, it is with the thought of what the baby needs for nutrition! (hopefully). But, we began to wean away from this... think about how it evolves that you or your kids started eating "Fruit Loops" for breakfast... you know what I'm talking about.

Getting back to "Our Mind". Change how we think, look and feel about our food.

When you see the pastry shelves at Starbucks - SAY TO YOURSELF (careful not to say it out loud). That is "UN Healthy food" I don't need it, and I don't want it!"

It's made with fats! Sugars! White Flour! It's NOT WHAT I WANT OR NEED. Then

give it to God to reinforce and strengthen you to make the right choice. SPEAK his word :

“No! The Scriptures say, People do not live by bread alone,

but by every word that comes from the mouth of God. Matthew 4:4

Ok, Now

When you supply your body the needed nutrients and fuel - YOU WILL have the energy to "take to motion" (exercise, walk, run, jump, stretch, squat..)

Your mind will be clear and able to receive and give thoughts that are life giving!

SALUTE! To your Health and Wellness" 15/15/15

Malt-O-Meal® Hot Wheat Cereals contain iron - 60% of the Recommended Dietary Allowance (RDA) - and they're fortified with calcium, folic acid, and other B vitamins to keep your body healthy and strong.

Iron: Helps red blood cells carry oxygen for peak physical and mental performance
Calcium: Helps build strong bones
Folic Acid: A key nutrient, especially for pregnant and breastfeeding women
B Vitamins: Essential to release energy from food

Iron Iron helps make up hemoglobin and myoglobin, which carry oxygen in our blood and muscles. It's a mineral essential to humans, and many of us don't get enough of it in our diets. Malt-O-Meal Hot Wheat Cereals contain 60% of the recommended adult dietary allowance of iron.

Insufficient iron can cause people to become anemic. While full-blown anemia is a fairly rare disease, partial iron deficiency (also called iron deficiency anemia) is the most common nutritional deficiency in the world.

If you're experiencing fatigue, lethargy, shortness of breath, headache, or dizziness, you may have decreased iron stores. Because many conditions could cause you to feel tired or lethargic, simply taking an iron supplement isn't enough - you might consider speaking to your health care provider if symptoms persist.

You may need more iron than you realize if you or members of your family are:

• Menstruating, especially if you have heavy periods
• Pregnant or post-partum
• Infants, particularly those who are not breast-fed
• Toddlers between the ages of one and four (milk is a very poor source of iron, and children who drink a lot of milk at the expense of other foods may develop a condition called milk anemia)
• Adolescents, because they grow so fast and often have erratic eating habits
• Athletes, whose demanding workouts may damage red blood cells
• Strict vegetarians (animal products contain the most bio-available form of iron)
• Experiencing loss of blood, such as bleeding lesions, in your gastrointestinal tract
• Frequent blood donors
• Unable to absorb iron efficiently due to intestinal surgery or other conditions.

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Calcium We have more calcium in our bodies than any other mineral, and most of it is found in our bones. We need a constant supply of calcium throughout our lifetimes, and because bones are living structures that need it to develop and stay strong, calcium is especially important to growing children, pregnant and lactating women, and older women.

The amount of calcium we consume as children is crucial because we're building our "bone bank" to store the mineral for later in life. And in the U.S., experts* say, children don't get anywhere near the amount of calcium they need. Instead of dairy, they're consuming sodas - and carbonated drinks actually leech the calcium out of growing bones.

Calcium deficiency can increase the risk of such bone disorders as osteoporosis, which may not manifest itself until we are older - but the problem begins when we fail to get enough calcium as children and young adults. Why should you be sure you get enough calcium? It helps your body:

• Build and maintain bones and teeth
• Clot blood and heal wounds
• Control blood pressure and release neurotransmitters
• Produce enzymes and hormones that regulate digestion, energy, and fat metabolism
• Maintain all cells and connective tissues
• Reduce the incidence of premature heart disease
• Keep teeth and gums healthy by resisting tooth decay and preventing gum disease.

Dairy products are good sources of calcium, but if you're lactose-intolerant, you can get an adequate supply of the mineral from dark green leafy vegetables (spinach, kale, broccoli), canned fish and mollusks (especially sardines, clams, oysters, and salmon), cooked dried beans and peas, and fortified grains such as those found in Malt-O-Meal Hot Wheat Cereals.. Malt-O-Meal Hot Wheat Cereal with half a cup of skim milk provides 25% of the calcium recommended for a person on a 2,000-calorie per day diet.

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Folic Acid Also known as Vitamin B9, or folate, folic acid works with vitamins B12 and C to help the body digest and use proteins and to synthesize new proteins when you need them. It's also necessary for the production of red blood cells and for synthesizing DNA, which controls heredity and helps to guide your cells in their daily activities.

Because it helps with tissue formation and cell growth and development, folic acid is vital if you're a pregnant woman or you think you may become pregnant. The U.S. Centers for Disease Control and Prevention (CDC) recommend that all women of childbearing age consume about 400 micrograms (0.4 milligrams) of folic acid every day. This may reduce the risk of babies being born with brain defects such as spina bifida, anencephaly, or encephalocele. Since all of these birth defects occur during the first 28 days of pregnancy, usually before a woman even knows she's pregnant, all women of childbearing age should consume enough folic acid, just in case.

During pregnancy, you should increase the amount of folic acid you consume from 400 to 800 micrograms (0.4 to 0.8 milligrams) daily.

Malt-O-Meal Hot Wheat Cereals contain 400 micrograms (0.4 milligrams) of folate, 100% of the recommended dietary allowance of folic acid.

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B Vitamins Thiamine (Vitamin B1), Niacin (B3), Riboflavin (B2), and Vitamin B6 help our bodies convert food to energy. Together they're all part of the vitamin B complex and are essential to proper functioning of the digestive system. Some experts believe that women who don't get enough B complex vitamins have a tendency to feel depressed and gain weight.

• Thiamine helps your cells convert carbohydrates into energy
• Niacin assists in the function of your digestive system, skin, and nerves
• Riboflavin works with the other B vitamins to produce red blood cells
• Vitamin B6 helps your immune system to produce antibodies and is essential for digesting proteins.

If you don't get enough thiamine, you could develop weakness, fatigue, and nerve damage - or even, in severe cases, the disease called beriberi. Niacin deficiency causes pellagra, a disease whose symptoms include inflamed skin and digestive problems. Riboflavin deficiency is not common in the U.S. because this vitamin is plentiful in the food supply, but those who do develop it can suffer from sore throat, anemia, and dermatitis. Similarly, few people in the U.S. experience deficiencies of Vitamin B6, but those who do complain of irritability, confusion, and depression.

Sources of B Vitamins include dairy products, poultry, fish, lean meats, nuts, green leafy vegetables, and fortified breads and cereals. Malt-O-Meal Hot Wheat Cereal consumed with half a cup of skim milk provides 25% of the thiamine, riboflavin, and niacin recommended for a person on a 2,000 calorie per day diet, and 20% of the RDA of Vitamin B6.