Author Archive for: Diamond Grant

About Diamond Grant

Diamond Grant is passionate follower of Christ with a deep love for writing. After rededicating her life to Christ during her college years, Diamond became an advocate for women pursuing mental, emotional, and physical health/wellness. When she is not busy being a homeschooling mama to her son or mentoring women on the road to healing, you can find her with a stack of books and a journal nearby ready to take notes.
  • It’s probably safe to assume that most of us want to eat healthier, yet things like time and money often prevent us from doing so. While certain foods may be hard to give up cold turkey,, there are some amazing foods and herbs you can eat each day to build a healthy diet.   Blueberries […]

    5 Foods to Jumpstart a Healthy Diet

    It’s probably safe to assume that most of us want to eat healthier, yet things like time and money often prevent us from doing so. While certain foods may be hard to give up cold turkey,, there are some amazing foods and herbs you can eat each day to build a healthy diet.

     

    Blueberries

    Blueberries are considered a superfood, meaning they are rich in nutrients that make them beneficial to overall health. Blueberries are considered one of the most nutrient dense berries, with a cup containing about 4 grams of fiber, 24% the recommended daily intake of Vitamin C, 25% the daily recommended intake of Manganese, and 36% the daily recommended intake of Vitamin K. Additionally, blueberries are packed with antioxidants that protect the body from free radicals. And if that’s not enough to excite you, blueberries are about 85% water and only have 84 calories per cup. So you can basically binge eat a batch of blueberries with no shame.

     

    Ginger

    Ginger has easily become one of my favorite kitchen ingredients. I literally try to incorporate ginger (preferably fresh) into every meal I cook. Gingerol, the primary bioactive compound in ginger, gives it powerful anti-inflammatory and antioxidant properties. Ginger is also great for digestion because it speeds up the emptying of the stomach, which combats chronic indigestion. Many people also rely on ginger for its effectiveness in easing nausea.

     

    Kale

    Kale is another one of those superfoods that is among the most nutrient dense foods in existence. Just a single cup of raw kale contains more than 100% the recommended daily intake of Vitamins A, C, and K, 26% the recommended daily intake of Manganese, and between 6-10% the daily recommended intake of Vitamin B6, Calcium, Copper, Potassium, and Magnesium. Many people don’t know that kale also contains antioxidants such as Quercetin and Kaempferol, which have powerful anti-viral, anti-inflammatory, and even antidepressant properties.A cup of raw kale only has 33 calories, 3 grams of protein, and 2 grams of fiber.  

     

    Turmeric

    Turmeric is comprised of compounds called curcuminoids, with the most notable being curcumin, which is the primary ingredient in tumeric. Curcumin has been linked to improved brain function, decreased risk of brain disease, and decreased risk of heart disease. Curcumin is also praised for its anti-inflammatory benefits, which makes is a powerful aid for chronic pain conditions like arthritis.

     

    Quinoa

    Quinoa is one of very few foods that contains all nine of the essential amino acids. It carries  8 grams of protein, 5 grams of fiber, and more than 15% the recommended daily intake of Iron, Folate, Magnesium, and Manganese. Quinoa has some of the same anti-inflammatory properties as kale because of the Quercetin and Kaempferol. An added benefit for people who deal with gluten allergies or intolerance, since quinoa is gluten-free.

    Start with just one item on this list and substitute it for something you currently eat. A great way to start is by substituting quinoa for white rice or swapping potato chips for kale chips. You may not be ready to give up the sweets and salt cravings, but adding these foods, herbs, and spices to your diet one day at a time are sure to boost your energy and overall well-being.

    Your body will thank you!

     

     

    Reference: healthline.com

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  • The Fab Five: 5 Exercises to Help You Get a Great Workout in 5 Minutes or Less All of us want to look and feel our best selves physically, but it’s safe to say that most of us don’t have a massive amount of time to commit to working out. Between work life, home life, […]

    FAB FIVE: 5 EXERCISES FOR A GREAT WORKOUT IN 5 MINUTES OR LESS

    The Fab Five: 5 Exercises to Help You Get a Great Workout in 5 Minutes or Less

    All of us want to look and feel our best selves physically, but it’s safe to say that most of us don’t have a massive amount of time to commit to working out. Between work life, home life, church life, and whatever social life you have left after all of that, finding the room to squeeze in a good workout can be challenging. However, it is not impossible. There are exercises you can do for just a few minutes that will give your metabolism a jumpstart, give your heart rate a good boost, burn some calories and help you strengthen your body. Let’s get into this!

    Plank

    via GIPHY

    The plank is one of those deceptively easy exercises because it only requires that you stay in one position for the duration of the exercise. But after about 1 minute, the plank easily becomes my least favorite exercise. What is great about planking is that it’s a whole body workout with a primary focus on your core (abdomen). A strong core is a key to a strong body, and just a few minutes of this exercise will give your core, arms, and legs a good burn.

    Deadlift

    via GIPHY

    The deadlift is another powerhouse exercise because every major muscle group is activated when performing this exercise. Yep, every single one. And if that wasn’t reason enough to get off the couch and get moving, it turns out that lifting weights and resistance training can actually help you lose weight because it boosts your metabolism and burns calories even after you’ve finished the exercise. Plus, deadlifts tend to be a pretty simple and pretty safe exercise for most people which makes it easy to do and minimizes the risk of injury.

    Burpees

    via GIPHY

    If you’re anything like me you didn’t get excited to see the word Burpees in this list. Truth be told, burpees are my least favorite exercise on the planet. There, I said it. Why do I dislike them so much? For all the same reasons that the exercise is really good for you. For starters, burpees are a full body workout. Only a few reps in and every part of your body will be feeling it, but it’s a great exercise for targeting more than one muscle group at a time. Burpees are also pretty intense. If you are looking for an exercise that will get your heart rate up into the optimal target zone for maximum calorie burn, burpees are for you. That intensity also makes burpees a great metabolism kick-starter and calorie-burning exercise.

    Jumping Rope

    If you’ve been paying attention, you’ve noticed I have a thing for full-body workouts. Why not get more bang for your buck? Or I guess, more bang for your sweat and effort in this case. So it should come as no surprise that jumping rope also falls into that category. Another huge benefit of jumping rope is that it burns more calories per minute than running and boosts cardiovascular levels. Plus, it helps to improve flexibility, rhythm, and muscle tone. You don’t even need a real jump rope to get the benefits. The simple act of pretending to jump rope will do the trick just the same.

    Mountain Climbers

    via GIPHY

    Last but certainly not least, we have mountain climbers. This hardcore exercise is right up there with burpees if you ask me, but they’re on this list because they are awesome (for your body that is). This full body exercise is especially beneficial for strengthening legs and core muscles. Plus, the non-stop movement of your legs gets your heart rate up and your metabolism revving.

    There you have it ladies- The Fab 5. These exercises will burn mega-calories, jumpstart your metabolism, and tone/ strengthen your whole body. What I love most about all of these exercises is that you can do them pretty much anywhere, no gym or equipment needed. Pick one or two of the exercises on this list and do them non-stop for one or two minutes right when you wake up or just before you get in the shower. Or challenge yourself and do each exercise on this list for 60 seconds each. Talk about a workout- you’ll be a bit tired and perhaps a little sore immediately after, but your body and mind will thank you.

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  • Learning to embrace God’s love can be one of our biggest struggles as Christian women. Personally, as someone who grew up in the church, I logically knew that God loved me, yet emotionally I didn’t feel it. I needed to do more than know God loves me—I needed to really feel His love for me. […]

    Your True Valentine: Learning to Embrace God’s Love For You

    Learning to embrace God’s love can be one of our biggest struggles as Christian women. Personally, as someone who grew up in the church, I logically knew that God loved me, yet emotionally I didn’t feel it. I needed to do more than know God loves me—I needed to really feel His love for me. So how did I get to that place? There were three steps I took that shifted my mindset and helped me to truly embrace God’s love for me, and it will for you too.

    Read God’s Love Letter (The Bible)

    We have to know God’s Word. I only learned basic scripture while growing up in church. You know, John 3:16, Proverbs 3:5-6, Romans 8:28, The Lord’s Prayer, etc. What I didn’t know was what God’s Word said about His love for me.

    Take time to really dig deep in the scriptures about God’s love and what it means. You can get index cards and post-it notes to write down every scripture you find. Then, post those “love notes” in places you would see them easily and regularly- on a mirror, a desk, walls, in a notebook, on the refrigerator; anywhere and everywhere. I did this for weeks, and every time I saw one of those scriptures I recited it out loud until I had memorized each and every one. Whenever you’re confronted with thoughts or lies from Satan that would suggest you aren’t loved, you can speak the Word (truth) and combat that thought or lie. Once those scriptures started getting into my spirit and permeating my mind, I no longer felt lonely.

    Express Love through Self-Forgiveness

    A large factor that contributes to feeling unloved is the inability to forgive oneself. I was so bound by the shame of things that I had done or things that happened to me in the past that I didn’t actually believe I was deserving of the love of God. Ladies, remember that guilt and shame are not of God. God our Father convicts us, but he does not condemn us.

    Conviction is designed to nudge our spirits in the right direction so we make the right choices and stray away from those things that are not of God. Conviction leads us to repentance and subsequently forgiveness, which ultimately leads us to redemption. That means our sins and our past are not held against us and we are not viewed by God through the lens of our past mistakes. Condemnation, on the other hand, suggests that you are nothing more than the sum of your past sins and mistakes. Condemnation is a mindset from the Enemy and it is a trap designed to keep you bound.

    You cannot feel God’s love if you’re bound by condemnation, guilt, and shame. You must know and believe that Jesus did not come to condemn the world (John 12:47) and that there is absolutely no condemnation in Christ Jesus (Romans 8:1). We serve a loving and merciful God, so if He can forgive us, it is both okay and necessary to forgive ourselves.

    Therefore the Lord longs to be gracious to you, and therefore He waits on high to have compassion on you. For the Lord is a God of justice; How blessed are all those who long for Him. 

    [Isaiah 30:18]

    Build a Relationship with the Lord

    Many of us unknowingly carry an Orphan Spirit, that is, a spirit of abandonment, loneliness, and isolation which has existed on Earth since Adam and Eve’s disobedience alienated mankind from God. We must embrace the Spirit of Sonship (or in our case, “Daughtership”) that establishes us not only as children of God, but also joint heirs with Christ (Romans 8:17).  

    The orphan spirit causes us to think we must earn the affection and approval of God and others. Under the orphan spirit, insecurity dominates, and we begin to compete with and compare ourselves to others. Those operating out of an orphan spirit are restless and unfilled, trying often to find identity in worldly successes. However, when we operate in the spirit of sonship, we have a firm understanding that we are unconditionally loved and accepted by God, our Father. Sis, Our identity is rooted in Christ and we do not need seek the world for validation. There is also no need to compare ourselves with others because God made us and loves us uniquely. Find security in Him.

    Let me tell you how beautiful it is to truly feel the love of God. It’s the greatest joy and deepest peace you’ll ever feel.

    There is security.

    There is acceptance.

    There is redemption

    Everything thing you could ever want or imagine is resting in the arms of the Father. So take the time to find out how deeply the Father loves you and cares about you and release those things that prevent you from feeling that love on a personal level. Let this be your Valentine Day’s gift. Trust me, it’s worth it.

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  • We all want to be fit, but it can be a huge struggle to find a fitness program that we can actually stick with. I am guilty of starting and never finishing countless workout routines and fitness classes for a host of different reasons. It was either too hard or too easy. It was either […]

    Finding the Fitness Program that Works for You

    We all want to be fit, but it can be a huge struggle to find a fitness program that we can actually stick with. I am guilty of starting and never finishing countless workout routines and fitness classes for a host of different reasons. It was either too hard or too easy. It was either too boring or too intense. It either cost too much or was too far out of the way. What started off as hopeful optimism about finally committing to getting fit was always quickly deterred. But then I found it- a solid way to narrow down my options and find the fitness program that was my best fit. Once I found the program for me I started achieving my goals, feeling better, and inevitably looking better. How did I do it? I asked myself five essential questions that ended up leading me to the best fitness program for me.
    What Are Your Goals?
    This is probably the most important question you have to ask yourself. Hence, the reason it is number one on the list. The fitness goals you want to reach will greatly narrow the scope of what you should focus on. If your primary goal is to lose weight, a cardio based program will likely be a better fit. If toning is your main goal, then a program that involves weight training will likely be a better fit. Whereas a goal of strengthening the core may make a Pilates-based program a better fit. Once you get clear about what you want to achieve you will be able to narrow down your options significantly.
    What Do You Like?
    Knowing what you like and dislike can greatly help you in your search for the best fitness program. Do you like something more playful or something more serious? Do you prefer indoor or outdoor fitness? Do you like to dance? Do you enjoy the water? Do you want something high or low impact? The questions could go on and on, but the main goal is to get a real handle on what you enjoy. You are far more likely to commit to a fitness program that you actually like, so figuring this out is key.
    Solo or Community?
    For me, solo is the way to go. I don’t like the pressure of having other people around me when I am sweating and breathing hard. I always feel like I am being watched and judged, which makes me self-conscious and inevitably leads to me ending my workout earlier than planned. However, there is a huge segment of the population that enjoys working out with others. For some, the community gives them more motivation, more energy, and just makes things more fun. Wherever you find yourself on the spectrum, figuring this out can help you decide whether a group/class approach is or is not a good fit for you.
    What’s Your Budget?
    Let’s be real, money does not grow on trees and fitness programs can be pricey. It’s important to know what you can afford or feel comfortable spending before committing to anything. Your health and wellness is worth an investment, but not to the point where you break the bank.
    It can often be good to compare several options before making a final decision. Take the top three options you are considering and look at each option from all sides financially. How much does the program cost? Will you have to purchase any specific equipment, clothing, or food? Examining all facets should give you a very clear picture of what does and does not fit within your budget.
    How Much Time Can You Commit?
    If you’re like most people, you don’t have a boatload of time to commit to working out. This is a factor you should take into consideration when looking at potential fitness programs. Attending a fitness class at a designated time three times a week might not seem like a huge commitment at first, until you realize that balancing your family, job, and social life leaves little time for you to travel to a class, spend an hour there, and then travel back to wherever you need to be… especially not three times a week. While it’s important to make time for what is important, and your health should be important, overextending yourself to the point of stress is not okay.
    With these five questions, you can narrow down the wide field of fitness programs to the one that is the best fit for you.  Here is to hoping that 2019 is your fittest year ever!
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