ADD Whole Oats & Ancient Grains
             Chai & Nut Butters
             Pumpkin & Molasses
             Ginger & Cinnamon
             0 Preservatives

Gluten Free selections can be fun to rotate in even if your health diagnosis does not require changes in the type of flours to avoid gluten. 

Why not enjoy the change up in texture & taste to explore away from the same old routine? So while shopping, this adorable mini waffle iron made by "Dash"  caught my attention to try out readily available Gluten free baking mixes.

​The first test batch included fresh minced ginger, preserved peach chunks. rolled oats, chai seeds, cinnamon, baking powder (aluminum free) and sea salt. Delicious & nutritious all at the same time with hot melted butter of course!!

Its great to be in charge of the ingredients included. ..and choosing beneficial ones, like cinnamon and ginger known for boosting immunities... I even sprinkle these on my morning coconut milk steamer.. quite delicious! 
                           Fueling the Mind and Body with Real Food .... Your RFA Real Food Advocate ;  MEG   John Maxwell Team

You will feel FULL ... but light and agile... 

                       "If you want to arrive at a new destination... CHOOSE A NEW PATH"
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                     Fueling the Mind and Body with Real Food .... Your RFA Real Food Advocate ;  MEG   John Maxwell Team
                                                                                 www.realfoodadvocate.net
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            Great Grapes ... How lovely summer becomes as the smell of grapes ripening fills the air
                                  Fueling the Mind and Body with Real Food .... Your RFA Real Food Advocate ;  MEG   John Maxwell Team

Sweet scents of Summer piques the nostrils with ripened berries to become amazing breakfast traditions with family and friends. The heat of summer served up memories in the moment. 
In my world creating favorite family traditions always centered on eating vine ripened in nature, while finding ways to extend that bountiful season through preservation in canning and freezing to discover once again on a chilly fall morning or snowy Christmas morning . 
Recently my privaleged travels brought me to my friends farm life where fresh cows milk and abundant eggs were found daily.  The mood struck to bake nostalgia into the morning with healthy home grown ingredients.  
 Life moves so quickly, its worth slowing down to intentionally bond with nature and each other... its taking the time to build in precious ingredients, investing effort to create special moments. Health and wellness is so much more then eating the right ingredients at the right time. Its brought to light by Attitude,  called to kindness, generous sharing, gentleness, a grateful heart, and thoughts focused on ones higher calling above the fray of circumstances.  Choosing the attitude we desire to fill our internal atmosphere becomes intentional.
Peace on the inside is possible no matter the circumstances surrounding... It requires a journey that begins on the inside.... I will choose Peace
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                   "You will find peace not by trying to escape your problems, but by confronting them courageously.
                                      You will find peace not in denial, but in victory."       J Donald Walters
      
​                                 Fueling the Mind and Body with Real Food .... Your RFA Real Food Advocate ;  MEG   John Maxwell Team

Lets talk REWARDS for working out.... How many would love to be rewarded for doing a hard workout...?  
Its all in the way one thinks... Personally I LOVE Planet fitness, having been a member for 6+ years at this point. Not only is the price just about perfect, but the features have been carefully selected to add value to the members. There are more then enough of all the machines, such a clean environment is always fresh throughout the building. If you are on a tight schedule for your day, showers, lockers will make your day more efficient after workout, especially if heading to work afterwards.

I decided the monthly/yearly price while more then fair, I needed to prove myself to myself. Would it be a good use of finances? Would I be dedicated to show up? Would I choose to be disciplined to learn the equipment and use regularly? 

I gave myself an opportunity to prove on basic level membership. I realized as my first year came up, the goal was met, and a reward was in the works! You may have heard of the "Black Card".  Sure do LOVE the features added into the mix. The massage chairs and hydro beds relax tense muscles for real! What a perfect way to reward ones self. 

All the places I have traveled in the USA... Planet Fitness Franchise is perfect to include in the routine! Soooo... thank you so much Washington, Florida, Nevada, Oregon, Hawaii... You have been Great!!!

                   Fueling the Mind and Body with Real Food .... Your RFA Real Food Advocate ;  MEG   John Maxwell Team

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​Does coconut water have more electrolytes than water?
I recently lived out an unexpected experience of dehydration, being so certain I was equipped to handle the high humidity in South Florida as summer moved in to stay, my water bottle close at hand. Reality has a different version of the story as long work hours in the sun with sweat pouring down my face day after day of projects... A weak step, and nausea that crept in making the next few days challenging.

I discovered regular water may not be enough alone, as minerals lost  must be replenished to rebalance, coconut water was the perfect non chemical /non color/non preservative option. 

It includes a natural way to replenish potassium, magnesium, sodium and calcium. Two studies found coconut water restored hydration after exercise better than water and equal to high-electrolyte sports beverages.

Good to know and my body thanks the education process that meant a couple days in bed to figure out the full picture.

www.realfoodadvocate.net     Personal Health and wellness coaching brings balance to your world.

I discovered long ago 'voicing" my thoughts through handwriting, clarity was often found in the moment of personal reflection and decisions. Journaling has been such a huge personal benefit in my private world for many years. I literally have stacks of journals crammed full of my life lessons as it was well modeled by my father.

A counselor once told me the habit of journaling created powerful growth patterns in mental processing circumstances, inner questions, personal challenges, solutions found, wins listed,  impacting quotes, teachings, heartfelt prayers, bible meditations, & music lyrics. 

I have read with interest recent studies, listened to conversational podcasts, and multiple resources bringing this age old lifestyle pattern back into vogue.  In my daily habits, writing is considered high value to document personal vision with insight & reflection.  

I am privileged to hold my fathers journals written through part of his adult years 1950-1990's, cherishing them deeply.  I love the authenticity by which he wrote,  to see how he would think, process, reflect, reach for resources, he was never satisfied to remain stuck or stale. He did not sugar coat painful experiences, neither did he allow himself to wallow in self pity or victim status. In his 80's he was still eager to learn new talents, share love and care to the lives of many others. Whether it be international mission work, entrepreneurial craftsmanship, cherishing your wife over 50 years, loving your family, loyalty to friends, adventure to discover nature, & in your lifetime service of others. 

Favorite Foods... Eggs every morning & Steak at the "The Sizzlers" 
Favorite Music... Anything my Mom would play on piano or organ.

I wish to honor his memory today, my Fathers birthday on Feb 24 having passed many years ago.
"Thanks Daddy, you are so lovingly missed & remembered, your true legacy lives on....." 

               " ..Some great occasion will depend on what we are.. the result of previous years of self-discipline"
                     -H.P Lidden                   "The Law of Reflection"     The 15 Invaluable  Law of Growth - John C Maxwell

                                   FREEDOM: COURAGEOUS ACTION TO LIVE OUT TRUTH'             -MEG-

​​How often do I find myself wrestling in my mind & emotions .. projecting a gloomy future into the current moment. Do I stop to question, what is truth?

Do I ask questions that may help me to discover an alternative route that will diminish assumptions? This is no easy task, a mental melt down with intentional mindfulness that requires regular journal notes, prayer & personal reflections.

This internal process may not be visible to those around, as we take pride in the masks we wear in our survival mode. Somewhere in my healing journey, I found benefits for committing to a lifestyle shift, interjecting "Push Pause" on feelings tending to spiral into sadness, discouragement, helplessness, hopelessness, sinking into depression. They grip at the mind pulling the heart towards isolation, pushing away resources designed to encourage, or caring people placed on the path to strengthen.

I share a recent moment of wrestling that brought clarity & confidence to my soul. The  word "FREE" was the focus to declare TRUTH to my eyes, mind, heart and soul. Standing on the beach, soft sand between my toes, warmth of sunshine touching my skin, slowly breathing ocean air, a perfect atmosphere to practice proving my thoughts.
In my search to identify inaccurate perceptions & distortions, I asked myself these questions;
                     I am "FREE", Why don't I FEEL FREE?
                     How would my life look different if I LIVED FREE... would I FEEL it?
                               "FREE" Written in the Sand.. Truth but not feeling it
                                            Break off Lies... Break chains.. No more.. No longer!
                                            Declare Freedom for I and my loved ones
                                            Here in between.. In the middle ..  The adjustment of Waiting..   Waiting to find Balance...
                                            Slow Healing,  Incremental steps, one in front of another.
                                            My Focus? How will I prepare to Live Free?
                                            Will I mourn the familiar?  Higher is Calling. 
                                            Walk Away from the Known.  Explore.  Breathe  
                                            One day I'm found busy... Living in FREEDOM
                                           Look at my reflection .. New takes priority
                                           Healing now Complete
                                           Scars have faded
                                           Free has come to stay.. 
                                           A Monumental Moment...Celebrate ..Go in Confidence
                                           "FREEDOM: Courageous Action to LIVE out TRUTH                  -MEG-                                   

I know for a fact I don't want to stay stuck living old habits, rehashing negative, but instead pivot to
abundant possibilities. Whatever circumstances, I will choose 'Faith over Fear', finding strength and guidance in ancient Bible writings: "It is for FREEDOM that Christ has set us free. Stand firm then, Do not let yourselves be burdened again by a yoke of slavery." Galatians 5:1

My study led me to ancient biblical history of the Israel nation living in Egypt 400 years. What was once  comfort turned into long endured slavery. God heard their agonized prayers and intervened. As their release was negotiated to leave Egypt, it took 40 years for the slave mentality to be shaken.
The mentality included cleaning up complaining attitudes, stubborn hearts, growth
into maturity, and learn the way forward into their destiny. I take these lessons
to heart as I reflect on their release from slavery and abuse, moving through the
process to purge slave mentality from my heart and life.

My personal prayer to "Release" toxic habits, toxic relationships, toxic thoughts,
toxic waste in my mind and body,  & encourage others in their journey. I know I heard...           
     "Calling You Out...        YOU...Yes YOU..."       "Surviving"  to  "THRIVING"   

My journey is often sealed with music...  these resources bring strength to the soul.
                                                                            Matthew West  "Take Heart"
                                                                            Toby mac    "On the Edge of My Seat"
                                                                            Jeremy Camp "Out of My Hands"

​Today I chose to get even more serious about finding multiple reasons and excuses to consume large amounts of yellow nature in my "eat color" focus. My habit for some time includes adding slices of citrus, lemon, lime, & orange to water, smoothies or lightly squeezing over menu items.

I had run across the idea that pineapple may knock out side effects of arthritis such as painful joint inflammation. That sounded really great so I was spurred to find out even more benefits originating from  pineapple fields of Costa Rica.

Science has documented many reasons to indulge in Pineapple as it is loaded with Vitamin C, strengthens your bones & connective tissues with plenty of manganese.

In addition to being rich in vitamins, it brings enzymes & antioxidants close while boosting the immune system, and these days we are all looking to boost personal immunities. Pineapples promote healthy digestion with its fiber & water content...may even ward off indigestion.

Delicious & sweet with only 74 calories per cup of pineapple chunks  with juice dripping down your cheeks makes it even better.  

Yellow is the color focus, so think tropical while making time to color your world. Slowing  it down from the frantic pace,  inhale deeply, while yellow pineapple evokes sunny, cheery feelings, warm & delicious. I  discovered sometime back that sunshine became my favorite accessory, all part of the atmosphere to relax, and chill out for a time.

The delicious smoothie shown blends health and wellness into natures bounty, avocado, acai, chai seeds,  apple, banana, blueberries, pineapple, hibiscus tea, cucumber, ginger, nuts & coconut water blended easily with a small Ninja. Your body loves each and every ingredient bringing health and vitality to your day.

​Sending out cheers from your RFA Real Food Advocate, MEG sharing from Fort Lauderdale Florida.  The humidity is rising today, it is time to go on that energizing bike ride before the rain clouds burst.

                                           "Do not wait for a change of environment before you act. Cause a change through action.
                        You can act upon your present environment so as to cause yourself to be transferred to a better environment."
                                                                      "The Science of Getting Rich"  - Wallace D Wattles 
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                               Mental Nutrition for Significance .... Your RFA Real Food Advocate ;  MEG    John Maxwell Team
              

​                                    " Learning is discovering that something is Possible" - Fritz Perls 
                           Fueling the Mind and Body with Real Food .... Your RFA Real Food Advocate ;  MEG   John Maxwell Team

Wow... lightly grilled green beans have a great crunchy taste while building up healthy bones, skin & hair! So many wins!! As I focus on a healthy snack... I enjoy making a large batch at one time to enjoy munching options. Once all is trimmed up, toss with olive oil, herbs and sea salt all prepped for  deliciousness.
​The green color chart is easy to focus on healthy tones that serve up vitamin A, D, E & K.
Additional snack options may include asparagus, broccoli, zucchini & brussel sprouts to bring variety for soups, quiche on salads and other fun experiments.

          "Follow effective action with quiet reflection. From the quiet reflection will come even more effective action"
                                                                                   - Peter F Drucker
                                                  Fueling the Mind and Body with Real Food .... Your RFA Real Food Advocate ;  MEG             
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I admit digging deep to change my mindset of expecting those practicing medicine to have all the answers to every possible malady in the human body. I had spent more then my fair share seeking  expertise of medical doctors who stood around me with gaping mouths time after time,  totally unsure how to find solutions for me except to  offer batches of pain medications. I realized the door in front of me meant  life or death, and it was up to me to make the choice. 

Do I embrace a new level of learning? What is not working in this season? How to let go and release old thoughts or habits?  Is it possible to return to health with myself making decisions to advocate a new direction? What am I willing to invest? Is my life worth fighting for? What would be in my review mirror?  
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Enduring years of pain, with more questions then answers, dozens of tests leading down one rabbit hole after another, it took all of the little bit of energy I had left to make a single choice to shift direction versus completely giving up, strangled by hopelessness in mind, body, & emotions.  

My choice to become my own personal health advocate  took reversing a "set mind" = "mindset" that  started me down a path completely unknown, barely a glimmer of hope, 180 degree then previously tried. It was either risk all, or a final slip to the point of no return. 

To say it took courage is an understatement, and was not an overnight solution, in fact in many respects the journey became more difficult. Many years, realistically decades, living through one episode after another as a struggling survivor.  Labels do not do justice to the pain & agony of failing organs, life threatening body systems ,  all the while learning daily "work arounds" yet still provide loving care & connections for my family, business & community commitments. 

The journey has been often solo,  unfamiliar in every aspect imaginable with strange foods, ingredients,  handmade combinations, & alternative treatment methods just to find a pathway to health.

Today I can say a heartfelt "thank you" full of gratitude for those who blessed me along the path. My relationships and resources have changed, some who found different direction and vision for themselves. I recognize pain may propel one toward a created purpose, and consider myself so incredibly blessed to have found mine.

So truthfully,  "I have lost it..."  I have lost the desire to hand over my mind, to any other then myself who will advocate perfectly,  guided by inner discernment and instinct from The Creator of the universe. 

This journey includes far more then myself, I look forward to joining those ready to risk their own lifestyle shift to really LIVE On Purpose.

 "Follow effective action with quiet reflection. From the quiet reflection will come even more effective action" - Peter F Drucker 
                           Fueling the Mind and Body with Real Food .... Your RFA Real Food Advocate ;  MEG   John Maxwell Team

The simple pleasure of peanut sauce holds a place in my taste bud heart, transforming mixed grilled herb vegetables and chicken.  Instead of saying  a spoon full of sugar "makes the medicine go down" my thoughts replace the old jingle with "delicious health and wellness comes up." 
Our RFA Clients love healthy veggies bringing color into their every day life sharing a whole new level of taste.

Your own personal choices may include nutrient rich combinations like cauliflower, onions, zucchini, mushrooms, celery, carrots & peppers tossed lightly with olive oil, herbs  & sea salt.

You will be loving how it feels to eat real food,  experience flexible joints, bones, muscles feeling energized to get up and out in recreation to bike, swim, kayak, walk, hike and breath in fresh air while clearing your mind. It all just starts with a thought, we can to chose to shift our lifestyle with some small action each day. 

I am soooo grateful to be on this health journey as my own personal advocate for health & wellness, and the opportunity to share the journey of others as well.

          " ..Know who you are to grow to your potential... You have to grow in order to know who you are..." 
                                                     The 15 Invaluable Laws of Growth "   -John Maxwell- 
                          Fueling the Mind and Body with Real Food .... Your RFA Real Food Advocate ;  MEG   John Maxwell Team

So in love with the deliciousness from nature... Cinnamon Lavender Honey. 

A fun taste test of farmhouse honey, that brings a higher level of immunity boosted by adding cinnamon and lavender.  

There are so many ways to enjoy, drizzled on multigrain buttered toast, an absolutely divine addition  in morning oatmeal, or stirred into hot tea. 

We just may decide this one we cant live without...stay tuned for "RFA" Real Food Advocate  training in the future.

             Fueling the Mind and Body with Real Food ....Your RFA Real Food Advocate ;  MEG   John Maxwell Team 
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       "Small disciplines repeated with consistency every day lead to great achievements gained slowly over time" 
​                                       " The 15 Invaluable Laws of Growth"    - John Maxwell 

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A favorite fresh taste of morning juice... Ginger, Lemon, added to carrots, celery, apple tend to be basics, with other citrus fruits and a variety of veggies help to change it up, such as pineapple, cucumber, beets or pear.
The entire kitchen atmosphere changes as fresh pressed juices create amazing aromas tantalizing your sense of smell, filling the air. Each ingredient has its own function toward building immunities back up, while encouraging toxins to move along through our digestive system. The adventure includes finding focus set on "Eating your way back..."  as beautiful colorful food choices assist our body to heal. 
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Cheers to all on the Journey!!!
              "You will never change your life until you change something you do daily" - John C Maxwell 
                           Fueling the Mind and Body with Real Food .... Your RFA Real Food Advocate ;  MEG   John Maxwell Team ​
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 ONIONS!  I found out onions hold the power in almost any form, shape, color, fresh, raw or cooked ...
They now make their way into every pan, pot, bowl  created to increase health and wellness in the Real Food world. Its an unbeatable immunity boost concoction especially combining with fresh ginger, garlic, and herbs such as turmeric, cinnamon, lemon grass and sea salt. 
The investment into personal health is so worth the time and effort that comes from feeling energized and healthy. 
Fueling the Mind and Body with Real Food .... Your RFA Real Food Advocate ;  MEG   John Maxwell Team  ​
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​                                      Soups . Stew . Sides. Salads 

WOW Wow! We are creating menus in South Florida ...
All this for $38.67 is really stretching the shopping dollars.  Our real food advocate mission is to work with many different desires joining health and wellness journey of each client. Encouragement is found at the intersection  of desire to shift & change, our clients find themselves stepping forward into the goals they have defined. We take incremental baby steps, momentum paired with sustainable lifestyle shifts. 
 
This shopping trip hit the mark providing proteins, fresh berries, veggies, salad fixings, meat, counter snack ingredients of nuts, raisins, bread & almond milk. 
We were not trying to be gluten free, dairy free, organic or vegetarian. But a step forward in desiring real food focus in the household lifestyle shift, without added sugar, to accomplish a custom set of goals and challenges. We recognize that small incremental consistent steps begin right where we find ourselves, no judgement just the desire to work towards higher health and wellness. 

        "Small disciplines repeated with consistency every day lead to great achievements gained slowly over time.”
                      The 15 Invaluable Laws of Growth: Live Them and Reach Your Potential - John C Maxwell

Recreation in the outdoors brings such amazing benefits. ..all things real and lifestyle reality.... 
I decided it was time to go on an adventure, up and out, into a road trip....my choices were made through this filter:

Do something NEW
Choose something never done before
Outdoor focus to make a memory...fresh air.. sunshine...
Do what you love or fear depending on your goals

Our Wins...

We had never been car camping and life has its priorities... So our recreation trip included these;
"So many beaches...so little time... Time to explore South Florida"
We never knew! Hatchbacks are sooo cool!! For Real!!
We found the "dog friendly" world... beaches.. campsites and more
LOVE to Travel!!! ..Off and driving.

"Truffle" Says;
"We are having a wonderful adventure...I met so many people yesterday...a jellyfish and lots of dogs..
Mom says its so nice to find dog friendly beaches... they really are friendly (LOL) 
She was inspired to do this "sleep in the car road trip" Not sure what she means cause I've always slept in the car...well but its new that she did too...
Whatever a bucket list is.. she says lots of people have one.... anyways...till next time"

Enjoy the Journey... Find ways to explore!  ... 

       “If we are growing we are always going to be outside our comfort zone.” –John Maxwell

                         Fueling the Mind and Body with Real Food .... Your RFA Real Food Advocate ;  MEG   John Maxwell Team

GRATEFUL..   THANKFUL ...    BEING ....     ON PURPOSE and INTENTIONAL
Life has many twists and turns, "left fields" you feel stuck in without any action ...
or holding the "catchers mitt "with more action then you are
prepared to deal with and perhaps endure....

Breathing in Grateful and Thankful no matter the circumstances reminds our minds
and body to release the pressure of the unknown to Live Life with Chosen Peace and Acceptance.. 

BE in the Present...Before you know it the present will be the past...
          "BE" FORE you DO... you must "BE"
              ..FOCUS on "BE' ING better on the INSIDE then OUTSIDE"          Character Matters.....

Fueling the Mind and Body with Real Food .... Your RFA Real Food Advocate ;  MEG   John Maxwell Team    

Delicious beyond imagination ... ohhh so flavorful ....a pot of comfort to encourage immunity strength with additional benefits that include sugar and preservative free made from scratch while investing into personal health and wellness. 
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Special Spice Blend includes spices known for anti inflammatory characteristics, boosting your immune system to resist germs. Enjoying the smell of simmering smells taking the winter blues away with Ginger, Cinnamon, Turmeric , Curry, Garlic, Lemongrass, sea salt, pepper. 
                              Your Real Food Advocate RFA   www.realfoodadvocate.net 
                              Fueling the Mind and Body with Real Food .... Your RFA Real Food Advocate ;  MEG   John Maxwell Team