We all have learned that protein is essential for building muscle. We pick this information up on social media, magazines in check out aisles and commercials on TV. But what if I told you that your need for protein is so much more than caring about your muscles? What if you protein supports literally every structure and function of your body! Including your mental health? Let me explain...

Protein plays several crucial roles in the body, including:
1. Building and Repairing Tissues: Proteins are essential for the growth, maintenance, and repair of tissues, including muscles, skin, organs, and bones.

2. Enzyme Production: Many enzymes, which catalyze biochemical reactions in the body, are proteins. These enzymes are vital for digestion, metabolism, and other physiological processes.

3. Hormone Regulation: Some hormones are proteins, and they help regulate various bodily functions, including growth, metabolism, and MOOD! Examples include insulin and growth hormone.

4. Immune Function: Proteins are crucial for the immune system. Antibodies, which help the body fight infections, are proteins that identify and neutralize pathogens like bacteria and viruses.

5. Transport and Storage: Proteins transport molecules throughout the body. For example, hemoglobin is a protein that carries oxygen in the blood, while other proteins can store nutrients.

6. Energy Source: Although carbohydrates and fats are the primary energy sources, proteins can also be used for energy when necessary, especially during prolonged exercise or when dietary intake is insufficient.

7. Structural Component: Proteins are integral to the structure of cells and tissues. For instance, collagen provides structure to skin, bones, and connective tissues. 8. Maintaining Fluid Balance: Proteins help maintain the balance of fluids in the body by attracting and holding water in the bloodstream and tissues.

9. Muscle Mass Maintenance: Adequate protein intake is essential for preserving muscle mass, especially as you age, and is important for athletes and those engaging in regular physical activity.

To support ALL OF these functions, it's important to consume an adequate amount of protein through a balanced diet that includes both animal and plant-based sources. 

Are you aware of your daily intake?
How much protein do you need for your body TODAY?

Let's talk! Let's have a conversation around this because all 9 of these points are key for YOU. They are key to thriving in your health beyond "weight". Imagine what is possible when you begin addressing this one macronutrient in your life.

GLP-1 receptors (Glucagon-Like Peptide-1 receptors) are a type of receptor that is part of the endocrine system, which plays a vital role in glucose metabolism and regulation.

These receptors are primarily found in several tissues throughout the body, including:

1. Pancreas: The highest concentration of GLP-1 receptors is located in the pancreas, where they are involved in stimulating insulin secretion in response to elevated blood glucose levels. They also help inhibit glucagon release, which reduces glucose production by the liver.

2. Gastrointestinal Tract: GLP-1 receptors are present in various parts of the gastrointestinal tract, where they influence gut motility and the secretion of digestive enzymes, ultimately contributing to the regulation of appetite and digestion.

3. Brain: GLP-1 receptors are found in specific areas of the brain, including the hypothalamus and brainstem. Activation of these receptors is associated with appetite suppression and the regulation of energy balance.

4. Heart: There is evidence that GLP-1 receptors are present in the heart and may play a role in cardiovascular function, including promoting cardiac health and reducing the risk of heart disease.

5. Kidneys: GLP-1 receptors are also found in the kidneys, where they may influence renal hemodynamics and sodium excretion.

What difference does all of this make for your health?
I'm glad you ask :)

Because GLP-1 (Glucagon-Like Peptide-1) receptors are part of the endocrine system's regulatory mechanisms, particularly in relation to glucose metabolism and appetite control, GLP-1 hormone is secreted by the L-cells in the intestines in response to food intake. It plays and important roles in all of us because it:

1. Stimulates Insulin Secretion: GLP-1 enhances the secretion of insulin from the pancreas when blood glucose levels are elevated, which helps lower blood sugar levels.
2. Inhibits Glucagon Release: It suppresses the release of glucagon, a hormone that increases blood glucose levels, thereby contributing to glucose homeostasis.
3. Slowing Gastric Emptying: GLP-1 reduces the rate at which food leaves the stomach, which helps with satiety and regulates food intake.
4. Promotes Satiety: By acting on the brain, GLP-1 helps reduce appetite, which can aid in weight management.

In summary, GLP-1 receptors are important for all of us. Because of these roles, GLP-1 receptor agonists (synthetic drugs that mimic GLP-1) are used in the treatment of type 2 diabetes and obesity. But WHAT IF you could support your body naturally? If you have tried GLP-1 receptors or are on the fence about them let's talk! I'd love to point you to resources that can provide support for you NO MATTER what you choose: agonists, natural support, or simply knowledge and awareness!

Sometimes, changing the questions you ask can truly change your life. 
Notice the question you have even about this photo? The speed at which we notice "something is wrong" - it's sideways! Even in this moment get curious. Pause - notice....

Have you ever noticed how that internal voice within you can be critical and judgmental, often posing questions that begin with 'Why'?

'Why' is often a question that brings defensiveness and judgment into our minds. We might ask ourselves, 'Why did I do that? Why am I so stupid? Why does this always happen to me? Why can't I get over this? Why do I keep doing this?' These kinds of questions feed shame and guilt, creating patterns and behaviors that keep us stuck.

I have learned four powerful questions that have helped me shift many events and circumstances in my life, ultimately transforming my relationship with myself and others.
These questions are:

1. What happened?
2. What did I want to have happened?
3. What's missing?
4. What's next?     

There is a unique relationship between the first two questions: 'What happened?' and 'What did I want to have happened?' It is often in this space that I can notice and be curious about the many emotions I feel inside. This is where sadness, expectations, resentment, and disappointment can lie. Without acknowledging these feelings, I used to react with so much impulsive behavior. Noticing what I feel between these two questions has helped me take the time to pause, wonder, and be curious.

This reflection and awareness then allows me to address the second set of questions: 'What's missing?' and 'What's next?'

Without identifying what's missing, I often lack clarity or articulation around a certain situation and feel stuck, making it difficult to answer the final question, 'What's next?'

However, when I process the first two questions, it leads me to the third question. I can then identify, articulate, and make a conscious choice about how I need to respond. It takes time and grace to practice asking these questions of yourself, of life events, and of situations. But the movement forward—the ability to thrive and get unstuck—is so worth it.

Changing your questions can really change your life - starting with your thoughts and flowing out into your relationships!

We are hope givers—a team dedicated to learning, discovering, and awakening to new realities about our health.

This journey is a lifelong process, but one word that resonates in all our stories is "hope." As Optavia coaches, we each have our unique narratives and relationships with our health—physically, mentally, and emotionally. Many of us have experienced feelings of hopelessness regarding our relationships with food, dieting, emotional eating, and cravings. We've navigated confusion stemming from the myriad of messages we've received through commercials, magazines, and social media, often conflicting with one another. Is achieving perfect health about an all-or-nothing approach, a black-and-white mindset? Absolutely not. We are real people striving to embrace health by learning to respond rather than react, becoming mindful of our choices instead of going through life on autopilot. It is far more enjoyable and beneficial to be part of a community where we can engage openly, share our honesty, and collectively explore nutrition and its impact on our lives and relationships.

Each of these incredible women is unique, compassionate, and filled with courage. They possess the resources and tools to support you, and our passion as OPTavia coaches is to be hope givers for your health and your life. 

Eating healthy doesn't have to be boring! In fact, it can be a creative and enjoyable experience in the kitchen. Here's an example of a fantastic recipe that offers healthy portions of protein along with excellent servings of vegetables. This meal is tailored for my clients who are focused on weight loss, but feel free to modify it to suit your specific needs and goals. Enjoy this delicious option for your dinner or lunch! 

SHRIMP SCAMPI
Serves: 4
Total Time: 25 minutes

Ingredients

• 1 medium spaghetti squash
• 2 1/2 tbsp olive oil
• 1 clove garlic, minced
• 1 3/4 lbs. cooked, peeled and deveined shrimp
• 1 cup cherry tomatos, halved
• 1/2 tsp crushed red pepper flakes
• 1 tsp lemon juice
• 1 tbsp dried parsley
• 1/2 tsp onion powder
• 1/4 tsp salt
• 1/4 tsp ground pepper
• 1/4 cup shredded Parmesan cheese

Directions: 

• cut squash in half, and remove seeds. Place both halves in a microwave-safe bowl with an inch of water. Microwave for 10 to 12 minutes, or until tender. Allow squash to cool before handling. Use a fork to scrape out flesh into spaghetti-like strands. Measure out 1 1/4 cups per servings. Save extra for another meal if necessary.
• Heat large skillet over medium heat. Add olive oil and swirl to coat pan. Saute garlic until fragrant (about 1 minute).
• Add the Shrimp, tomatoes, crushed red pepper, parsley, onion powder, salt and pepper - allow to cook for 3 to 4 minutes. Add spaghetti squash and continue to cook until heated through.
• Remove and sprinkle parmesan cheese on top.

1 Leanest 3 Greens 2 Healthy Fats 3 Condiments 
400 calories: 14g fat, 18g carbs, 49g Protein

Friend, Are you feeling  discouraged today? 

Let me encourage you to pick up the book "The Hiding Place" by Corrie Ten Boom. During my recent trip to Europe with my mom, we had the incredible opportunity to visit the Corrie Ten Boom Museum, which is actually her house in Haarlem, Netherlands. This is the place where she,along with her father and sister, hid several Jews during World War II and helped run the “underground” with the Dutch resistance. The experience felt like a holy moment, one of those instances where I realize that all the worries and stresses in my  life suddenly seem so small in light of such a great hero of faith. I need these moments to wake me and possibly, so do you?

In Hebrews 12:1-2, it says, "Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfecter of faith." The scriptures prior to this one talk about being surrounded by witnesses who persevered through so much. Corrie Ten Boom's biography is a powerful example of someone who ran a race marked with great trials, hardships, and heartache, yet she leaned into the word of God for her source of life.

So, if you're feeling discouraged today, whatever is causing anxiety and worry, my prayer for you (and myself) is that you would be able to look outside of your circumstances - outside of your surroundings and find Hope in His word. That His word would become life giving for you as it did for Corrie. Hearing the historical account and seeing the space where incredible courage, resolve, and unshakable reliance on God took place was a reminder that I too can carry on and live life as a testimony to His saving grace and undeniable relentless love. It was a gift of perspective.

I have just returned from the incredible opportunity of traveling through Europe with my mother. We embarked on a journey filled with exploration, adventure, and of course, indulging in the local cuisine and drinks. As someone who has spent years working on improving my health habits, this trip served as a reminder of the constant battle we face in maintaining positive habits. Habits show up everywhere and all the time regardless of our desire to acknowledge them or not. It can be frustrating and discouraging when old patterns resurface, but it also humbles me and allows me to empathize with others on similar journeys.

Habits in Motion:

Habits are not set in stone, as we often believe. They are fluid and subject to change. We have the choice to alter our habits for the better or worse. Sometimes, a healthy habit that has been working well for us suddenly falters, while an old, unhealthy habit resurfaces, leaving us feeling defeated and powerless. However, a single event, person, or experience can shift our focus and empower us to build something new, leading to amazing joy.

In this moment, I find myself blessed with an extraordinary opportunity to embark on a journey with my 80-year-old mother, as I celebrate my own 50th birthday. Together, we are traveling the Rhine River, and every step of the way is filled with awe-inspiring beauty. My senses are awake, from the vibrant hues that surround us to the intricate architecture of the buildings, and even the tantalizing flavors of the local cuisine. Engaging with people who speak different languages is a delightful reminder of the diversity and wonder of God's creation.

Amidst this remarkable experience, one thing stands out to me: the abundance of cathedrals that grace each town and village we encounter. Ranging from modest and unassuming to grand and ornate, these sacred structures beckon us to explore them. It amuses my mother and me that after visiting one cathedral, we are irresistibly drawn to the next, even though they often have many similarities. There is an indescribable allure and beauty within them that compels us to step inside and immerse ourselves in their sacred atmosphere.

We have this hope as an anchor, firm and secure. Hebrews 6:19

 

As the holiday season approaches, it becomes evident that a whirlwind of emotions and expectations accompanies this time of year. On one hand, we eagerly anticipate cherished traditions, joyful family gatherings, and the enchantment of witnessing young children experience the magic of Christmas. We look forward to celebrating the birth of Christ through the traditions, songs, and festivities that define this season. However, on the other hand, there can be an overwhelming pressure as we navigate family dynamics and the weight of unmet expectations. In a recent coaching conversation, I was struck by a powerful reflection that shifted my perspective and reminded me of the anchor we have in Christ.

 

There is a burden found in the word expectations. Expectations, when unmet, can leave us feeling heartsick. They can be like millstones tied around our necks, dragging us down and stealing our joy. Just like a millstone dropped into water, they cause us to sink, losing our breath and sense of direction. It is in these moments that we realize expectations hold no life for us. They only serve to burden and suffocate our heart.

During this coaching conversation, by God's amazing grace, we were able to shift our focus away from these burdensome expectations and turn our attention to peace. True peace lies in our identity as children of God. It was a beautiful reminder that Christ is our anchor. Unlike the millstone that weighs us down, He stabilizes us and holds us firm through any storm. Even when we feel tossed underwater, struggling to catch our breath, He remains our anchor, providing us with a sense of identity and an unwavering peace.

 

As we head into this holiday season, it is crucial to hold on to our anchor, our true north as my client said.. Christ is the one who stabilizes us amidst the unsteady moments. It is essential to recognize the expectations we have for ourselves and those placed upon us by family and friends as well. If left unnoticed, these expectations can steal our joy, suffocate our spirits, and become burdensome millstones. Instead, let us delight in our anchor, finding solace and peace in our identity as children of God.

 

So as you enter this beautiful and wonderful season of celebrating the birth of Christ, remember the anchor you have in Him. Amidst the chaos and unmet expectations, He remains the source of stability and peace. By embracing identity as a child of God, you can find solace and release yourself (and others) from the burdensome millstones of expectations. 

 

So, my friend, as you navigate the holiday season, hold on to your anchor, your true north, and allow Christ to stabilize you in the midst of the unsteady moments. May you experience the joy, wonder, and peace that come from delighting in Him.

Dear friend,

 

As I sit here, contemplating our recent conversation, I can't help but feel the weight of the profound and honest space you and I can find ourselves in. It's a space where our hearts and minds often struggle to comprehend the vastness of God's love, despite the "church answer" we often hear. You know, there's a verse that has been resonating with me since our conversation, and I believe it captures the very essence of this heart/mind dilemma we're discussing. It's 1 John 4:11, which says, "Dear friends, since God so loved us, we also ought to love one another. No one has ever seen God, but if we love one another, God lives in us, and his love is made complete in us."

 

This verse beautifully captures the tension we experience as humans. We are called to be reflections of God's love, yet we are inherently flawed and broken. Sometimes, maybe actually often, we unintentionally project our own patterns and experiences onto God, distorting the true nature of His love.

 

But here's the incredible thing, my friend: God has placed faith in your heart, assuring you that He is love, even when the wrestle feels all too real. And you're not alone in this struggle; many of us grapple with the same questions and doubts. Verse 13 continues, "This is how we know that we live in him and he in us: He has given us his Spirit." The Spirit dwells within you, my friend, testifying and affirming this truth, even when you can't feel it in the depths of your being.

 

Now, let me share with you one of my all-time favorite verses, which has brought me immense comfort and hope throughout my journey: 1 John 4:18. It says, "There is no fear in love. But perfect love drives out fear because fear has to do with punishment. The one who fears is not made perfect in love." This verse grasps the beautiful paradox of our faith—a journey that is both complete in Christ and yet ongoing. It reminds me that healing, transformation, and forgiveness are all integral parts of growth, as I strive to be made perfect in love.

 

So, my friend, let's embrace this journey together. Let's keep moving forward, like turtles as I often remind, taking one day, one moment at a time, knowing that our ultimate completion in Christ will come either when we pass away or when He returns. In the meantime, let's hold each other accountable to surrounding us with people who will support and encourage this path, helping us to know and live out Christ's love more and more while breaking the patterns, behaviors and relationships that speak against this truth. Remember, you are not alone in this struggle. We're in it together. Turtle On

 

With love,

 

Lara

The Light in the Midst of Darkness: Inspired by Matthew Perry and Psalm 139

Psalm 139:12 says, "Even the darkness is not dark to you; the night is bright as the day, for darkness is as light with you."

Have you ever been in a cave, surrounded by an all-encompassing darkness? When you turn off your headlamp, you can't even sense your hand in front of your face. This is the kind of darkness that this verse speaks to.

Have you felt this darkness in your own life? The recent news of Matthew Perry's struggles and untimely death reminds me of this darkness. It reminds me of the hidden pain that many people carry within the walls of the church. Often, individuals suffer alone, hiding from the added shame of not living up to the church's standards. But this verse reminds us that God's presence and understanding extend even to the darkest corners of our lives. The walls of church buildings and religiosity cannot keep out His light. But here's the thing in the church, we often find ourselves surrounded by people who appear to have it all together. This can create an environment where individuals feel compelled to hide their struggles, sins, and shame. Vulnerability becomes scarce. However, this is not the way God intended His church to be. Matthew Perry's courageous act of writing his book serves as a powerful reminder that vulnerability has the power to support and love one another. Instead of continuing to hide his shame, he took a step forward by sharing his pain.

Psalm 139 beautifully portrays God's omniscience and omnipresence. It reminds us that God sees and understands everything, even the darkest parts of our lives. Matthew Perry's decision to share his story demonstrates the transformative power of allowing God's light to shine through our brokenness. In his own words:

"I started to cry. I mean, I really started to cry - that shoulder-shaking kind of uncontrollable weeping. I wasn't crying because I was sad. I was crying because, for the first time in my life, I felt okay. I felt safe, taken care of. Decades of struggling with God and wrestling with life and sadness were being washed away, like a river of pain gone into oblivion. I had been in the presence of God. I was certain of it."

When we hide our shame, we inadvertently isolate ourselves from love and support. Unfortunately, this isolation is often more prevalent within the Christian community. This hurts us. This needs to change. Matthew Perry shared his struggles with addiction and mental health, and it opened the door for others to do the same. Can't we learn from this too? When we choose vulnerability within the church, we create an environment where others feel safe to share their own shame and struggles. This is desperately needed.

As Christ followers, it is our responsibility to foster an environment where people feel safe to share their shame and struggles. We must encourage grace, understanding, and acceptance, recognizing that we are all imperfect and in need of God's mercy. By doing this, we can help break the cycle of shame and create a community that reflects the living God, rather than a mere church organization.

Finally, Matthew Perry's journey reminds us of our own need to take responsibility for our hiding and shame, so that we can extend hope to others. By sharing our own broken stories and the grace and redemption we have received, we can support those who are struggling. We can help others find healing and freedom from shame.

In conclusion, let's remember two things. First, the joy and laughter that Matthew Perry brought to our hearts through his iconic role in Friends. Our God created a talented young actor in Matthew, and our hearts surely love and heal from good, solid laughter. Second, God's light is not hindered by our darkness. He sees you in the cave. Your hand is not dark to Him. Your story can become His story of healing and restoration, reflecting God's light to those who desperately need it.

Surely, darkness is as light to You.

Scripture: Psalm 16:6 (NIV)

"The boundary lines have fallen for me in pleasant places; surely I have a delightful inheritance."

Yesterday I witnessed this little baby cow standing on the road, having wandered outside its fence. He was adorable but I couldn't help wondering whose cow was this? Where was the farmer?  

This reminded me of the delicate balance between freedom and safety. The cow, though momentarily free from the boundaries, was exposed to greater risks and potential harm.

In my life I can find myself tempted to push against the boundaries set around me. Maybe you relate? You and I may believe that breaking free from limitations will bring us true freedom and fulfillment.

Boundaries are not meant to restrict or confine us; rather, they are designed to protect and guide us. In Psalm 16:6, the psalmist acknowledges that the boundary lines have fallen for them in pleasant places. They recognize that these boundaries are not limitations imposed by a harsh authority, but rather a loving provision from God.

Scripture: Psalm 8:3-4 (NIV) - "When I consider your heavens, the work of your fingers, the moon and the stars, which you have set in place, what is mankind that you are mindful of them, human beings that you care for them?

Have you ever gazed up at the night sky, captivated by the vastness and beauty of the stars? In those moments, you may feel small in comparison to the grandeur of the universe. Yet, in the midst of this awe-inspiring display, God whispers a profound truth to your heart: You are valued, and I am running after you.

I recall many camping trips when I was a child in which my dad and I would star gaze together and search for shooting stars and satellites. In those moments we would express wonder both verbally and in our silence. I look back on this as an adult and ponder if my dad was finding his strength and worth in this momentary peace he found in the display of God’s splendor. 

As I was out on a walk today passed by this beautiful pine tree and caught the sunshine glistening on this spider web. I had to stop and take a photo.

This non professional photo of mine just barely captures this Spider's masterpiece.

It was breathtaking.

So specific and exact.

If this spider can spin a web that is so intricate and precise how is it that you and I still doubt that God is this precise and amazing with each of us?

You read and maybe possibly even have memorized:

"For you created my inmost being; you knit me together in my mother's womb. I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that for well. Psalm 139:13,14 (NIV)

“Coaching is the art and practice of enabling individuals and groups to move from where they are to where they want to be. ”

Gary R. Collins, PhD, Christian Coaching