Faith, Fitness, Health

Weight Loss Tips & Hacks For Busy Women

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weight loss, busy women,

Intro: Weight Loss

I look awful.

I’m so fat.

My thighs are huge.

My stomach is so flabby.

I will never lose all this weight.

Hey girlfriend! I see you. You’re exhausted and overwhelmed. You don’t even recognize the woman in the mirror. The extra weight, fluffy cheeks, flabby arms… Who is this woman? And, how did I get here?

It’s tough. Eat this, not that. Sugar is the devil. Carbs are the enemy. Go hard, or go home. If you don’t sweat, it doesn’t count… It’s just too dang complicated! Why even try?

You must continue to try because you have power living on the inside of you. For too long you’ve allowed this remarkable power to lay dormant, not anymore!

Biblical Application for Weight Loss

I grew up in church. I volunteered my time. I paid my tithes. I could quote scripture left, and right.

While I could quote scripture left, and right; I didn’t know how to apply it. That’s true for many women. You and I erroneously believe God is talking to “them”. Not us. That scripture applied then. Not now.

God’s word is alive today. It was available to them, and it’s available to you. It was valid then, and it’s valid now.

Turn your attention to Romans chapter 8 versus 11 thru 13:

The Spirit of God, who raised Jesus from the dead, lives in you. And just as God raised Christ Jesus from the dead, he will give life to your mortal bodies by this same Spirit living within you. Therefore, dear brothers and sisters, you have no obligation to do what your sinful nature urges you to do. For if you live by its dictates, you will die. But if through the power of the Spirit you put to death the deeds of your sinful nature, you will live.

What it Means to You

You do not have the power to lose weight. The power to lose weight comes from the Spirit of God.

When your flesh craves fried chicken and macaroni and cheese…

When your flesh craves cookies and cake…

When your flesh craves laziness…

You have the power to choose life! Not high blood pressure. Not diabetes. Not obesity…. LIFE!

Pass the collection plate, hunnntteeee. While you’re doing that, I’ll answer your top three weight loss questions.

1.    How can I lose weight with a busy schedule?

You prioritize the things that are important to you. If weight loss is as important as you say, you will make the necessary adjustments. #toughlove

If you fail to plan, you are planning to fail. – Benjamin Franklin

Weight Loss Tip#1: Create a Plan

You may find $5. You may find a great bargain. You may even find love. You will never just find time to exercise. You gotta make time.

Along those same lines, healthy food won’t just appear on the table. You gotta go get it.

You can wish to lose weight all day, BUT unless you put forth the effort, it will never come true.

Weight Loss Tip#2: Prepare Ahead of Time

What do you need to execute your plan?

Do you need to pack sneakers to walk during your lunch break?

Do you need to pack a gym bag for an evening workout class?

Do you need to cook some healthy meals for the busy week ahead?

Whatever you need to execute your plan, make sure it’s in place a day(s) before. The last thing you needs is to be running through the house looking for a clean sports bra when you’re already running late. Get yo whole life!

Weight Loss Tip#3: Optimize Your Time

Chopping onions and peppers for an omelet, or egg scramble (deconstructed omelet)? Chop enough for a few days. Better yet, use them in this quick and easy sheet pan fajitas recipe for lunch, or dinner.

Optimizing my time in the kitchen has reduced my cooking and clean-up time tremendously. Ain’t nobody got time to be washing the same cutting board, or food processor, over and over again.

Think about the time you already spend in the kitchen. How can you optimize that time to prepare additional meals for the day, or week ahead?

weight loss, weight loss tips, weight loss hacks, weight loss scripture application

2.    How can I add more exercise to my day?

Society focuses so much on exercise – but MOVEMENT as a way of life is even more important. Your body is meant to move. Your body must move to function. Movement is essential, with just enough exercise, in order to achieve the health benefits everyone wants and the aesthetics (toned arms) most women desire.

Aim to get as much movement as possible. Listed below are a few traditional, and non-traditional ways to add more movement to your day..

Exercise Tip#1: Park Further Away

Grocery shopping, window shopping, doctor’s appointments… it all adds up. By parking further away, I’ve been able to increase my weekly step count by thousands.

On a breezy, fall day, park in the last parking space at Walmart. Take a couple of deep breaths, and just enjoy being outside.

On a hot, humid day. Chiilllleeee!!  Park on top of a car if you must! Get in and get out as quick as possible!

Exercise Tip#2: Walk While Talking on the Phone

Instead of propping your heels up, and aimlessly scrolling social media while pretending to listen; lace up your shoes and head outside for some vitamin D. For total convenience, skip the shoes and stay inside. Just get moving!

Exercise Tip#3: Take the Stairs Instead of the Elevator

In the mall. In the airport. At the doctor’s office. There are stairs all around you. Find ‘em. Take ‘em!

Exercise Tip#4: Exercise During Commercial Breaks

Research shows that commercial breaks can add up to 15 minutes per hour. Instead of scrolling social media, get down and give me 10 – push-ups that is!

Get your heart pumping and muscles burning with this circuit during your next commercial break.

body weight circuit workout

Exercise Tip#5: Exercise While Kid(s) Practice

Cheer practice.

Basketball practice.

Football practice.

Soccer practice.

Karate lessons.

Swimming lessons.

Put that phone down and get moving! Moving your body will boost your energy and improve your mood.

Exercise Tip#6: Incorporate Family Walks After Dinner

Going for a walk after eating will help with digestion, as well as aid in weight loss.

Grab your husband. Grab your kids. Grab your baby. Grab everybody and hit the pavement for a relaxing evening stroll.

Exercise Tip#7: Use the Bathroom on a Different Floor

I know. This sounds silly, but it adds more movement throughout your day.

At a previous job, I sat on the third floor. I took the stairs down to the first floor to use the bathroom. All those trips back and forth added up. Some days it wasn’t my favorite thing to do, but I always felt better afterwards.

eating tips for weight loss, weight loss

3.    How can I eat healthy with a busy schedule?

As we discussed earlier, it takes planning. Planning your own meals at home or planning your go-to healthy options at restaurants. Whatever you choose, make sure it’s something you enjoy. Satisfaction is crucial for sustainable weight loss.

Keep reading for practical, time-saving tips.

Eat Healthy – Tip#1: Prepare Healthy Food in Advance

Meal prep will help to mitigate eating oh-so-convenient junk food. None of which ever keeps you full.  Which in turn leads to consuming more calories than you really need. Hello weight gain!

Here’s a weekly menu of dishes that can be prepared in less than an hour.

easy meal prep, quick meal prep, meal prep, weekly menu

Meal Prep Steps:

  1. Clean, season, and grill the chicken breast.
  2. Chop the vegetables for the fiesta and taco salad (romaine lettuce, tomatoes, avocado, carrots, etc.)
  3. Rinse and drain black beans, for fiesta salad.
  4. Throw steam-able bag of frozen corn, for fiesta salad, in the microwave.

Double, or triple the recipes to have enough for lunch.

Eat Healthy – Tip#2: Keep Emergency Snacks on Hand (e.g. purse, pantry, etc.)

In the wee-hours of the morning, during what seems like the 100th breastfeeding session, snacking is inevitable. Please tell me it’s not just me. In those early days, Reese’s PB cups and Peanut M&M’s were my jam! Chocolate comforts the soul!

Hear me. There’s nothing wrong with eating candy; however, if your goal is weight loss, eating too much won’t move the needle towards your goal.

Instead of candy, try energy balls (I omit the coconut and add a scoop of protein), my favorite kind bar, nuts, and an M&M or two… or three, sometimes.

Eat Healthy – Tip#3: Strategically Dine-out

Hack #1: Order from the Kids Menu

I’m the queen of the kid’s menu, and my husband’s the king. Eating from the kid’s menu will save your wallet and your waist.

In most cases, the kid’s portion is enough to leave you satisfied, not stuffed. My favorite kid’s menu items are the BBQ chicken drummies from Jim-N-Nicks, chicken nuggets from Chick-fil-A, child feast from Taziki’s with roasted red potatoes (delish!) and a Greek salad, and the Moo Moo Mr. Cow (steak) from Moe’s (with or without the wrap).

Hack #2: Share an entrée

Dining out with a friend? Share an entrée.

My husband and I share all the time. Our most recent shared meal was at J. Alexander’s. To our surprise, when dinner arrived, the entrée was already plated separately (we usually must ask for an extra plate). There was more than enough food on each plate!

Hack #3: Customize Your Order

Carbohydrates are not the enemy, but don’t overdo it. If you order a cheeseburger and fries, have the bun or the fries. Depending on what your body needs, you may: A) Choose a bun-less burger with fries, B) Keep the bun and order a side salad, C) Choose the bun and the fries, or D) Choose the bun and share the fries.

Trust your body to communicate what it needs.

4.    How do I work out with a busy schedule?

1.      Determine the number of days you will commit to exercise.

2.      Determine the amount of time you will commit to exercise.

Be realistic. Don’t commit to something knowing you don’t have the time just because you think it’ll speed up your weight loss. More than likely, you’ll give up before you reach your goal because it won’t fit your lifestyle. You can’t fit a square peg in a round hole.

Armed with the number of days and amount of time, choose the best workout plan for you.

Circuit workouts are both effective and efficient for busy women who are short on time. By performing each exercise in succession, without rest, your heart rate remains elevated and you burn more calories. It’s strength training and cardio rolled into one.

An example of a body-part workout routine based on the number of days you can exercise:

Generic Body Part Workout Routine

body part split, body part routine, sample workout split

Which hack(s) and/or tip(s) can you easily implement into your current lifestyle? Do you have additional tips and tricks? Help a sista and drop ’em in the comments below.

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Faith, Fitness, Health

Top Weight Loss Struggles & Solutions

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weight loss, weight loss struggles, weight loss solutions

Personal Weight Loss Struggle

Unbeknownst to me, my weight loss journey began with Billy Blanks, specifically Taebo, back in 2005. I had absolutely no clue what I was doing. I purchased the DVD on a whim, and so it began.

I had no expectations. Moreover, I didn’t realize I was losing weight until compliments came pouring in. Lemme just say, I looooveddddd the attention! What girl doesn’t wanna hear she looks good? I popped my collar and kicked it up a notch. More compliments, please.

It was all good, until it wasn’t. Your body can only go so far on 1200 calories. I was hungry as H-E-DOUBLE L hunteeeee! I was “good” during the day. At sunset, I transformed into the Tasmanian devil. I tore through my kitchen eating everything not nailed down. Have you ever been there?

Why can’t I just get my eating under control like so-and-so? Everybody else seemed to have this weight loss thing nailed down. I felt as if I was the only woman struggling. Lettuce by day. Cookies by night. You are not alone. I prefer cake over broccoli. Doritos over brown rice. A cheeseburger and fries over a grilled chicken salad. The weight loss struggle is real. We both know, too much of this food would lead to poor health, limited mobility, and an expanding waistline.

The Weight Loss Battle (Struggle): Scripture Application

Your weight loss battle is bigger than you. Your God-given purpose is at stake. Your life. Your mind. Your freedom. It’s all on the line.

Ephesians chapter 6 versus 10 thru 12:

Finally, be strong in the Lord and in his mighty power. Put on the full armor of God, so that you can take your stand against the devil’s schemes. For our struggle is not against flesh and blood, but against rulers, against the authorities, against the powers of this dark world and against spiritual forces of evil in the heavenly realms.

The enemy doesn’t fight fair. Nothing is off-limits to him. Not even the size of your thighs. For years, I was obsessed with the size of my thighs. So obsessed, I woke in the middle of the night to try on a pair of jeans (size ZERO!) to make sure my thighs would still fit. For years, those jeans were the bars to my prison. What’s your prison? Sweets? Junk food?

You will never win this fight in your own strength. Keep those earrangs on, huntee!

As you read through the top weight loss struggles, make a decision to put down your weapons – food scale, body weight scale, food trackers, or whatever you’ve tried in the past – and tap into the Lord’s mighty power to overcome them.

Weight Loss Struggle #1: Not Eating Enough

You don’t have an issue with sugar.

You don’t have an issue with food.

You don’t lack self-control.

You don’t lack willpower.

The problem? You aren’t eating enough.

Your body will always get what it needs. Once you accept this, your sanity is within reach. You finally realize there’s nothing wrong with you. Your body has an innate need for fuel – food. Your body is merely doing what it was created to do. You can’t fight biology.

Solution #1: Stop Dieting

Have you heard the secret? A secret the diet industry is hiding from you? Well, I’m about to spill all the tea!

The secret? ALL diets “work”.

All diets result in weight loss. Why? Diets are based on restriction. Restriction leads to weight loss; however, it’s not sustainable.

Weight loss based on restriction will never last.

So why do you keep dieting? Fear. It’s rooted in the belief that if you don’t control your calories, you’ll blow up. This fear is so paralyzing, you keep doing the same thing over and over again even when it’s literally driving you cray cray.

Insanity is doing the same thing over and over again, but expecting a different result.

Solution #2: Drop Food Labels

Food has no moral value. You’re not good when you eat an apple, and bad when you eat a slice of cake. Labeling food as good or bad keeps you in a constant cycle of shame, guilt, and trying to undo a “bad” food choice.

diet cyle, diet, diet shame, diet guilt

Solution #3: Eat mostly whole, unprocessed food

Including whole, unprocessed food, as the base of your diet will provide the best nutritional support and health benefits. In fact, it has been shown that when a person switches from a processed food diet (Standard American Diet) to a whole foods diet – almost no matter what the whole foods are – health benefits are evident.

Weight Struggle #2: Eating Too Much

Don’t believe the hype. Just because a food is labeled gluten free, vegan, sugar-free… isn’t a free pass to eat as much as you want. Food is comprised of energy. If you consume more energy than your body needs, you will gain weight.

Solution 1: Eat without distractions

Have you ever been eating while multitasking – talking on the phone, watching TV, scrolling social media, … you look down and your food is gone? When that happens, seconds are inevitable.

Eating without distractions is waist-changing. You eat less, and in turn my waist gets smaller.

Solution 2: Pre-portion snacks

If a food is healthy, you can eat as much as you want – says nobody ever! Just because a food is healthy doesn’t mean eating too much won’t lead to weight gain.

Solution 3: Drink enough water

It’s recommended that sedentary women drink 9 cups of water a day. Women who desire fat loss should drink an additional 8 ounces of water for every 25 pounds carried above their ideal weight. Moreover, water intake should be increased for active women, and those who live in hot, humid climates.

Hear me. I’m not suggesting you drink water when you’re hungry. When you’re hungry, pluuueeessseee eat.

Weight Struggle #3: All or nothing mentality

I already missed one workout, what’s the point?

I already ate one cookie, I may as well eat the whole sleeve.

I already ate bad for lunch, I may as well eat whatever I want for dinner.

Since I’m dining out, I may as well go all out.

Don’t allow perfect to be the enemy of good.

Every time you eat is an opportunity to move closer to your goal, or further away. You get to choose. If you fall off the wagon at lunch, get back on at dinner. No matter how many times you fall off, keep getting back up.

In the middle of the all and nothing, is your sweet spot. Find your sweet spot.

all or nothing diet mentality, diet sweet spot

Fitness Struggle #4: Lack of Consistency

It’s not about how you start that’s important, but how you finish.

Solution #1: Recruit a friend

When you know someone is counting on you, you’re more likely to keep showing up. Choose your friend wisely. You don’t want a flaky friend. You want a friend who is gonna show up.

Solution #3: Do what you enjoy

Eat the foods you enjoy. Choose exercise you enjoy. Period.

If you hate it, you won’t stick with it. The end.  

Fitness Struggle #5: Lack of Time

You don’t lack time. You have a time management issue.

Scrolling Instagram won’t move the needle towards your weight loss goal.

Solution #1: Take time-inventory

Where are you spending your time? YouTube? Watching TV? Social media? Resolve to be a better steward of your time.

Solution #2: Wake-up earlier

Bed holding you hostage? Break free, girlfriend!

Studies have shown that early risers are more productive and feel more accomplished by the end of the day.

Did this blog post resonate with you? If so, consider leaving a comment below. I delight in hearing from you and responding to your comments. Hope to see you in the comments!

weight loss, weight loss struggles, weight loss solutions

Countdown to Summer Fitness Challenge | www.teawithtiffanyp.com

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Fitness, Health

Your #1 Weight Loss Mistake

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#1 Weight Loss Mistake | www.teawithtiffanyp.com

You’ve been trying to lose the same twenty pounds FA-EVA! While you’ve been successful a time or two, or many, the pounds always seem to find you again, with interest.

Diet. After diet. After diet… You continue to believe, “this time will be different!” The plot is always the same.

After performing a burial of alllllllllll the junk food from your pantry to your stomach, “because, why not?”, you sentence yourself to life without parole plus:

NO sugar

NO carbs

NO sweets

NO bread

NO chips

NO fried food

<insert your cell bars here> until the weight is off.

The first week, or so, is great. You feel so accomplished. So successful.

Then the bottom falls out. Suddenly, the cravings are too intense. You prowl through the kitchen, seeking that which you can destroy.

The Mistake

Locking yourself down, attempting everything at once, will never lead to sustainable weight loss. Sure, you will lose weight; however, it will not be sustained. Can I get an amen?

You did not gain 20 pounds overnight. You will not lose it overnight?

The Solution

Start with just one thing. What one thing can you change today and reap huge weight loss results?

Do not despise these small beginnings... Zechariah 4:10

Could you increase your water intake? Start eating breakfast? Go for a walk? Incorporate resistance training? Eat more vegetables? Eat more protein?

Losing weight doesn’t have to be as complicated as brain surgery! In fact, I’d be honored to show you. I’ll spill all the weight loss tea, personalized to fit your likes/dislikes. Most importantly, I’ll be the friend who educates, encourages, and empowers you on your journey. Don’t struggle another day alone.

You can do all things do Christ who strengthens you. Don’t you think it’s about time you tap into that power?

~Until next time Teacups

As always, thanks so much for reading. You can find me online on Facebook, Instagram, Pinterest, and Twitter.

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Fitness, Health

5 Tips To Eliminate Late Night Snacking

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5 Tips To Eliminate Late Night Snacking | www.teawithtiffanyp.com
It never fails. Whenever I’m out with family and friends, the topic of weight loss always comes up. The conversation usually starts with, “Don’t judge me for what I’m about to eat“, as if I’m the food police. Truth be told, it’s none of my business what you eat.

As expected, while eating lunch with a friend a few weeks ago, she said, “I need to lose 15 pounds, what do you recommend?”

Among a host of other questions, I asked, “What’s your biggest challenge to losing weight?”

She said, “My biggest challenge is mindless snacking after dinner. I consume an additional 400-500 calories before bed. The funny thing is, I’m not even hungry!” Sounds familiar? I know I can relate!

Here’s the deal. Your body does not need copious amounts of energy at night. After dinner, most of us are done for the day. Once the dishes are put away and the table cleared, we make a beeline for the couch. If this is you, paired with mindless, excessive snacking, you will gain weight, not lose it.

Do you find yourself on the prowl after dinner? Searching through the pantry? Opening and closing the refrigerator?

If so, you’re in good company! If you want to end mindless, late night snacking, try one of my tried and true tips below.

Tip #1: Drink a cup of hot tea

Not only is drinking hot tea soothing, it also occupies your mind. When you’re preoccupied with not burning your tongue, you don’t have time to think about food.

Peppermint Tea Recipe: (contains an Amazon affiliate link)

6-8 ounces of hot water

1 tablespoon lemon juice

2 pieces of soft peppermint candy (or a soft peppermint stick) (Tip: Both are sold at the Dollar Tree)

Honey to taste

Tip #2: Chew gum (contains an Amazon affiliate link)

One of my favorites! It tastes just like cake! (Tip: Sold at Target, possibly Walmart)

Tip #3: Flip through a magazine

Instead of prowling through the kitchen, skim Better Homes and Gardens, Ebony, Essence, Family Circle… I know you have a basket full of magazines nobody reads. ?

Tip #4: Floss and brush your teeth

Not only can flossing and brushing your teeth be good for your waistline, it also prevents plaque build-up, which can lead to cavities, tooth decay, and gum disease. Tell you dentist hygienist I said, “you’re welcome!”

Tip #5: Set a time boundary

I do not eat past 8 PM unless I’m physically hungry – stomach growling, unable to concentrate, cranky. Setting a time boundary, whatever time works best for you, will give your food enough time to digest before going to bed. You’ll sleep better, and feel better, when undigested food isn’t sitting in your stomach. Moreover, setting a time boundary gives you a goal to accomplish each night. Who doesn’t like to feel accomplished?

//What are your tips for eliminating late night snacking? Which of these tips would best benefit you? Make your presence known in the comments below.

As always, thanks so much for reading. You can find me online on Facebook, Instagram, Pinterest, and Twitter.

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Faith, Fitness, Health

Are You Like Esau?

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Are you like Esau | www.teawithtiffanyp.com

More than likely, you’re in one of two camps. The first camp is wondering, Who the heck is Esau? The second camp, while familiar with Esau, hesitantly answers, I don’t think so. Regardless of camp, keep reading. I promise there’s a lesson to be learned.

While I’ve read the story of Esau and Jacob many times, the story resonated with me in a fresh, new way while reading the Made To Crave devotional on the Holy Bible App (If you don’t have this app, download it now!). In Genesis 25, Esau arrives home after a long day of hunting, hungry and exhausted. In Esau’s distress, he trades his firstborn birthright for a measly bowl of soup.

Can I be vulnerable with you? A while back, I erroneously thought food was the problem. When I found myself head first in a family-size bag of nacho cheese Doritos (good, right?) or knee deep in a jar of peanut butter, I took it out on the food. No, I didn’t beat the food up silly. But, in that moment, I swore to never buy chips or peanut butter again. Talk about unrealistic! Clearly it was the food’s fault and had to be exiled from the pantry! Sounds familiar?

In my heart, I knew it wasn’t the food I craved. In Lysa Terkeurst’s book, Made To Crave, she helps women understand how cravings for lasting spiritual satisfaction are often mistaken for cravings for food. When I found a FREE 21 day devotional for Made To Crave on the Holy Bible App, I immediately started the plan. The devotional included the story of Esau and Jacob. I was tempted to skim over this particular day’s teaching. In my limited understanding, I couldn’t see how their story had anything to do with why I was constantly running to the pantry. I mean, Esau ate when he was hungry. Isn’t that the #1 diet rule, “Eat when you’re hungry”? Tried that. Didn’t work for me. Moving on… While my flesh was beckoning me to move on, my Spirit was gently prompting me to be still. To receive what God was waiting to show me.

It clicked. I was just like Esau. While Esau traded his birthright, I traded my desire to be healthy and whole. I turned to Doritos and peanut butter instead of the God of all comfort. I’m willing to bet you’re guilty too. You turn to temporary comfort instead of THE comforter. In verse 32, Esau goes on to say, “Look, I’m dying of starvation! What good is my birthright to me now?”  Like you, Esau wasn’t concerned about the future. He was simply focused on the now. What would make him feel good in the moment.

//So, are you like Esau? When it comes to being healthy, are you turning to temporary comfort? What about other areas in your life. Believe it or not, it’s all connected. Leave me a comment below, or email me at teawithtiffanyp@gmail.com, it would be an honor to help you.

Helpful Resources: (Contains Amazon affiliate links)

Made To Crave: Satisfying Your Deepest Desire with God, Not Food

Wellness Revelation

Thank you for reading! You can find me online on Facebook, Instagram, Pinterest, and Twitter.

Are you like Esau? | www.teawithtiffanyp.com

 

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Health, Recipes

My Go-To Hamburger Recipe

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Juicy Hamburger Recipe | www.teawithtiffanyp.com

I can’t remember the last time I’ve eaten at Burger King. Back in the day, I would’ve gone there at least once a week. Whopper combo with cheese add mayo, anyone?

Since everything God created is good, we should not reject any of it but receive it with thanks. 1 Timothy 4:4

Before I lose you. There’s nothing wrong with Burger King. Food is a good gift from a good Father. It’s you and I who are good at turning a good thing into a bad thing. Food is one of those things.

If you’re thinking, “I knew it! Fast food isn’t bad!” Wayment. Hold your horses. Before you get too far down Freedom Lane, let’s take a quick look at another scripture.

Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? You do not belong to yourself, for God bought you with a high price. So you must honor God with your body. 1 Corinthians 6:19-20

If by consuming large amounts of fast food you’re honoring God with your body, more power to ya girlfriend! … God came to give us an abundant life. An abundant life does not include: diabetes, obesity, or high blood pressure. I’d say, that’s a very limiting life. Ain’t nobody got time for that!

Fortunately, I’m here to help you! The next time you’re tempted to swing through a fast food drive-thru, swing by the grocery store instead. Pick up 1lb of ground beef, sirloin or chuck with at least 20% fat (fat is not the enemy) and hamburger buns (I like these).  Then give my base, go-to juicy hamburger recipe a twirl.

Recipe Modifications

I used:

  • 1lb of ground sirloin with 20% fat, instead of 24oz
  • 1/2 tbsp of olive oil instead of vegetable oil
  • 1 tbsp hamburger seasoning, you can find this at Walmart
  • NOTE: I formed 4-4oz patties instead of 4-6oz patties as called for in the recipe. As a result, I browned each side for 1 minute and cooked in the oven for 5 minutes. I like my burgers medium well.
  • NOTE: Use 1/2 the spices and salt if using only 1lb of meat.
  • NOTE: I toasted the bun in the the toaster.

Like me, feel free to put your own spin on it too. Add stuff, take stuff away. You can’t go wrong.

Why You Should Cook at Home

  1. Better Quality. Instead of a processed bun, with enriched flour, you consume a bun with fiber, protein, and whole grains.
  2. Cheaper. For the the price of one whopper, you can get 3-4 (depending on size) homemade burgers. Leftovers anyone?
  3. Tastes Better. Have you ever had a homemade burger? Enough said!

//Do you have a go-to hamburger recipe? If so, drop the deets in the comments below. My husband and I have a great appreciation for good, juicy burgers!

Thank you for reading! You can find me online on Facebook, Instagram, Pinterest, and Twitter.

Juicy Hamburger Recipe | www.teawithtiffanyp.com

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Fitness, Health

The Missing Link In Your Health & Fitness Journey

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About two years ago, I was a wreck. What I thought should’ve been one of the most satisfying times of my life, wasn’t. I’d just become a professional bodybuilder. A goal I’d devoted myself to for three long years. During those three years, there were two things I thought about most. In fact, I was overly obsessed with ’em. My life. My thoughts. My days. My nights. They all consisted of these two things.

Something was wrong with me. I needed to make some changes; however, I wasn’t ready to let go. My Spirit and my flesh were battling it out! Around this time, I stumbled upon, or better stated, God directed my attention to, a post on Instagram from Revelation Wellness. I went to their website. I browsed their profile. I was drawn to their approach, using fitness as a tool to share the good, gospel message; however, I wasn’t ready to receive it. I brushed it off. That works for them. It wouldn’t work for me… Fitness was my way of manipulating my body. It didn’t have nothing to do with the gospel.

Months passed and my two obsessions were weighing me down. I couldn’t take it any more. I was out of control. I literally felt as if I was going crazy. The way in which I was behaving wasn’t normal. Well, I take that back. Actually, considering the circumstances (not eating enough and exercising way too much), my behavior (binge eating) was normal; however, I wasn’t living in freedom.

The thief’s purpose is to steal and kill and destroy. My purpose is to give them a rich and satisfying life. John 10:10

If you’re like me, you’ve never considered yourself as the thief discussed in this scripture. However, I was (am) the thief. I was allowing my obsession with food and my body to steal, kill, and destroy my freedom, and essentially my joy. While the women of Revelation Wellness weren’t ripped and shredded, promoting six pack abs and hardcore workouts, they were all overflowing with joy. While joy was exactly what I desperately craved, I wasn’t excited to give up the body I’d worked so hard to attain. Hmmmm, joy or the “perfect” body? I was torn.

Whatever is obtained in the flesh, will require the flesh to sustain it. Whatever is obtained by the Spirit, our gracious Father will sustain.

I’d spent many, many years building this body of mine; however, my flesh was failing me. It was growing tired and weary. I knew I wouldn’t be able to maintain this level of fitness and food restriction for a lifetime. I let go. I surrendered. I must be honest with you. It’s an ongoing battle. Surrendering isn’t a one and done type deal. Each day, it’s a lying down of my cross and following The One. Choosing to do things His way. Not my own.

Yes, I am the vine; you are the branches. Those who remain in me, and I in them, will produce much fruit. For apart from me you can do nothing. John 15:5

Apart from God we can do nothing; NO-THING. Yet knowing this, we still embark upon our wellness journey alone. We fail to include God in the process. Instead of seeking Him first. We turn to Google instead. You can continue to search the Google god for the latest and greatest weight loss plans but I guarantee none of ’em will produce lasting results. Jesus is the missing link. Like me, you know how to lose weight. You know whole foods are a better than processed foods. You know exercise is good for you. Knowing all these things, you still don’t do ’em. Why? Because your mind is in need of a transformation. You won’t find that type of transformation online. The Google god ain’t got nothing on our creator God.

Don’t copy the behavior and customs of this world, but let God transform you into a new person by changing the way you think. Then you will learn to know God’s will for you, which is good and pleasing and perfect. Romans 12:2

//Have you been trying to lose weight on your own to no avail? Where do you need God’s help? If you feel inclined, please share with me in the comments below, or email me at teawithtiffanyp@gmail.com, I would love to be praying with you.

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Revelation Wellness

Wellness Revelation

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Ecouragement, Faith, Fitness, Health

Help! I Feel Fat!

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“I feel fat!” If you’re anything like me, you’ve uttered these three words far more than you care to admit. While we know fat isn’t a feeling, it doesn’t stop us from using it to express emotion. What do we really mean when we say, “I feel fat”? Today I’ll share what I discovered. Perhaps you’ll find, you mean the same thing too.

I became a detective and investigated the causes of “feeling fat”. I uncovered the following scenarios led to this false emotion:

  • Eating an “off limits” food
  • Overeating
  • Weight gain
  • Tight fitting clothes
  • Comparing my body to hers, or a past version of myself
  • Stomach jiggling as the car hits a bump in the road (Yours too?)

When I say “I feel fat,” I really mean, I’m disappointed. Good or bad, consciously or subconsciously, we hold ourselves to unrealistic standards. We somehow convince ourselves that we should be the same size we were in high school. That we should never gain a pound or go up a pant size.  That if we just had more willpower, we wouldn’t overeat. That if we try hard enough, we’ll eventually love kale salads as much as we love cheeseburgers. #lies Unfortunately, when our reality doesn’t match our fantasy, we’re disappointed.

There’s nothing wrong with you. You.are.human! I know… I know.. You already know this but it’s worth elaborating on… Humans gain weight. Humans overeat. Humans have fat on their bodies. Humans grow out of their clothes. Humans compare themselves to other humans. Humans have flesh that jiggles. It’s OK. All these situations are perfectly normal. You are normal.

I only felt fat once in my life… said no one ever. As women, many of us wrestle with “feeling fat” all the time; however you can’t allow your feelings to dictate your identity. Who you are isn’t found in the number on the inside tag of your jeans.

We demolish arguments and every pretension that sets itself up against the knowledge of God, and we take captive every thought to make it obedient to Christ. 2 Corinthians 10:5

You know how to lose weight. You know what to eat. What not to eat. How much to eat… Have you ever considered, “If I know all these things, why do I continue to feel stuck no matter what I weigh?” It’s because you haven’t mastered your mind. The battlefield is in your mind, not on a scale. You know a lot about changing the outside but nothing about changing the inside. You can be in the best shape of your life, but if your thoughts don’t change, you’ll never be content. Your thoughts will scream you’re not good enough at a size 22 and a size 2. What will you believe? Can your thoughts be trusted? Are they true? It’s the unchanging truth in God’s word that sets us free from “feeling fat”. He says,

Sisters, what God says about you will never change. When you feel fat and begin to think insecure and ugly thoughts about yourself and your body, take those thoughts captive. Remember how God feels about you–we are free! In our body image struggle, He has already won. In God’s word, there’s perfect peace and great contentment even on the days when we “feel fat”.

Can you relate to anything mentioned in this post? If so, I would love to hear about it in the comments below. Don’t feel comfortable writing a public comment? No problem. Email me at teawithtiffanyp@gmail.com. I’ll respond either way. Talk soon!

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Revelation Wellness

Wellness Revelation

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Faith, Fitness, Health

Knowing When To Walk Away

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Prior to crying myself to sleep that night, I ate uncontrollably. Sure I’d been under eating and over training for months but I wasn’t eating to satisfy hunger. I was eating to fill a void. … It wasn’t food my flesh craved. I craved attention. I wanted to be seen. To be known. To be valued. As I lie in bed, uncomfortably full, I wondered, “How did I get here?” …I’d allowed my own desires to drag me away.

“Temptation comes from our own desires, which entice us and drag us away.” James 1:14

One day while scrolling my Facebook timeline, I saw a transformation picture of a college friend. She had the body of a fitness model. “Oooo, I wanna look like that!”, I thought to myself.  If she could transform her body, I could too. I hurriedly sent her a private message. I needed all the deets (details)! I learned that she’d just competed in her first bodybuilding competition where she received a first place trophy. I explained to her that I didn’t care about winning, at least not initially. I was after the body. The abs and muscles would be my trophy. Within hours I was online searching for a bodybuilding coach.

“You must not make for yourself an idol of any kind or an image of anything in the heavens or on the earth or in the sea.” Exodus 20:4

My body had become my idol (Note: God revealed this truth to me during an 8 week faith based wellness program, now Wellness Revelation). I spent thousands of dollars on coaching, hundreds of dollars on supplements, hours in the kitchen cooking, hours lifting weights, and hours and hours of cardio. Finally! It was show day. I was nervous and excited. I was excited to show off my hard earned work. Surprisingly, I walked away with two first place trophies and an overall win that night. That was a BIG deal! Most competitors don’t place at their first competition. I quickly went from having no expectation of winning to striving to become a professional bodybuilder.

I was totally obsessed with my body and overflowing with pride. In my mind, I was the best! I went into the next competition confident I would leave a professional bodybuilder by securing first place. There was no doubt in my mind. I quickly shelled out a couple more thousand dollars for coaching, flights, a hotel room, tanning, makeup and a photo shoot in preparation for the competition. It wasn’t a big deal because I just knew it would pay off. I would become a professional bodybuilder, obtain endorsements, quit my job, become a fitness model, travel the world, and live happily ever after. … So I thought.

I stood on stage anxiously awaiting my number to be called. It never was. Myself, along with a handful of girls, tied for last place. I was devastated! I cried myself to sleep that night. That night, I made it my mission to prove to those judges I would become a professional bodybuilder. Five competitions, and an emptied savings account later, I finally reached my goal. I was awarded the coveted “pro card.” I expected to be on cloud nine. I wasn’t. I ended up where I started this blog post, lying in bed, uncomfortably full, crying. I cried out to God, “How did I get here? Why did you allow this to happen to me? Where did I go wrong? I was so stupid!”

After earning my pro card, people anticipated I would compete at the professional level. After all, why would anyone subject themselves to everything I’d gone through if I was never going to compete professionally? But, they didn’t know the pact I’d made with God. That night in my dark hotel room, I surrendered. I didn’t want to lead anymore. For two long years, I’d been in the driver’s seat. That night, I pulled over and God returned back to His rightful place, head of my life.

So, how do you know when to walk away?

So whether you eat or drink, or whatever you do, do it all for the glory of God. 1 Corinthians 10:31

If it doesn’t bring glory and honor to God, it’s time to walk! Point. Blank. Period. That goes for anything in life – friendships, relationships, jobs, etc. My pursuit of becoming a bodybuilder only honored me. I don’t care how many times I posted a picture to social media, showing my abs, with the caption, “I can do all things through Christ who strengthens me,” it still wasn’t God.

People may be pure in their own eyes, but the Lord examines their motives. Proverbs 16:2

All that time, I was searching for something I already had through Christ. I’m known (Psalm 139:1) and I’m a winner (Romans 8:37). Have you been like me, searching for something you already have in Christ?

Most gracious God, thank you for being a wonderful Father who loves us unconditionally. May we come to know, and experience, the glorious gifts we already have in You. Strengthen and empower us by your Spirit to walk away from anything that doesn’t bring glory and honor to You. It’s our desire to please You more than anything in this world. We love You. In Christ name I pray, Amen. 

Have you ever had to walk away from something big? I’d love to hear your story in the comments below.

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