Natures Divine Healing

Thriving: Moving Beyond Recovery

Wed, 28 Aug 2024 16:53:31 GMT

Transforming Health Through Bio Resonance Scanning

Jean came to me last year, struggling with some significant health challenges. She was struggling with digestive distress, acid reflux, high inflammation, muscle and joint pain, fatigue, depression and emotional distress. She expressed her desire for optimal healing.

Through a bio resonance scan , I was able to get a comprehensive understanding of Jean’s current state of well-being. The scan revealed imbalances that were contributing to her physical and emotional struggles. With this information, we were able to develop a personalized plan to help restore balance and support her healing process.

The bio resonance scan is a powerful tool that provides valuable insights into an individual’s unique biology and energetic makeup. By identifying the root causes of imbalance, I can then recommend targeted therapies and lifestyle adjustments to catalyze the body’s innate ability to heal itself.

For Jean, this meant incorporating specific supplements, dietary changes, and mind-body practices into her daily routine. Over time, she began seeing marked improvements in her symptoms and an overall increase in her sense of wellbeing. She rated her quality of life as an 8 or 9 out of 10, rather than the 5 out of 10 she felt at our initial consultation.

She experienced dramatic physical trans-formations, like a 45-pound weight loss, increased energy levels and higher quality of life.

To achieve optimal health and wellness, a gentle, loving approach is often the most effective .

A step-by-step, holistic life-style method allows the body to naturally restore balance and vitality. This natural approach considers the interconnectedness of the mind, body, and spirit, addressing the root causes of imbalance rather than just treating surface-level symptoms. By nourishing the whole self - through nutrition, movement, restorative sleep, stress management, and mindfulness - true, sustainable healing can occur.

Thriving is about actively embracing life and reaching new heights of well-being.

Jean realized that dealing with her emotions was a key part of healing. Jean learned to acknowledge and work through those difficult feelings then move forward with clarity and purpose.

Moving the needle toward health is not something that can be achieved through a one-size-fits-all solution.

It requires a deep understanding of our unique biochemistry, lifestyle factors, and underlying imbalances. By taking the time to investigate the root causes of our health concerns, we can make meaningful, sustainable changes in a positive direction.

We want to see big, dramatic changes and cross the finish line in record time. However, the reality is that progress is often slow and incremental. Jean’s focus was on being consistent and making reasonable changes, rather than striving for perfection.

Don’t be discouraged by the small, seemingly insignificant changes you’re making. Over time, those small steps add up and can have a profound impact.

Celebrate the progress you’re making. Keep your eye on the bigger picture. Remember the journey is just as important as the destination. Enjoy the process and don’t get bogged down by setbacks. Don’t be afraid to ask for support when needed.

Ultimately, the path to success is rarely a straight line. Focus on being consistent and reasonable in your approach. With this mindset, you’ll be well on your way to achieving the goals that matter most to you.

If you or someone you know is facing similar health challenges, I encourage you to reach out to me and explore the benefits of receiving a quick and painless bio resonance scan and follow-up. It could be the first step towards regaining control of your health and finding the support you need for optimal recovery.

Marla Turnbull, NBC-HWC

National Board Certified Health & Wellness Coach

Owner – Nature’s Divine Healing

Optimal Recovery, LLC

Office – 412-302-4638

Food Glycemic Index

Wed, 21 Jun 2023 22:10:38 GMT

10 practical hacks to help you eat a low glycemic diet

The glycemic index is a way of assessing how carbohydrates in foods affect blood sugar levels. It essentially ranks food on a scale of 0 (lowest) to 100 (highest) based on how quickly they raise blood sugar. Foods that raise blood sugar slowly have a low number/rating, while those that affect it quickly have a higher rating/number.

The way to eat a low glycemic index diet is to eat foods that raise blood sugar slowly or moderately more often than foods that increase it quickly. When you plan out your meals and snacks this way, you eat a low glycemic index diet.

Unlike traditional diets, there are no meal plans or foods to avoid. It is simply just a way of eating that lowers inflammation, heart disease risk, helps you achieve blood sugar balance, and reach and maintain healthy body fat levels.

Here are 10 practical hacks to help you eat a low glycemic index diet.

1. Eat More Vegetables

Of all carbohydrate-containing foods, vegetables have the lowest glycemic load. Vegetables are rich in vitamins and minerals, including magnesium, iron, vitamin A, and calcium. Vegetables are also good sources of dietary fib er , a non-essential, but crucial carbohydrate that helps with blood sugar regulation.

The best thing about vegetables is that you can eat as much as you wish. And with so many colors and textures, you hardly get bored. The most important thing is to cook them using healthy techniques (steaming, stir-frying, or grilling) with fruit oils and less saturated fat. Add vegetables to main meals, snack on them, add them to smoothies or stews.

2. Swap meat with legumes a few times a week

Legumes include beans such as red kidney beans, chickpeas, green peas, and all varieties of lentils. Legumes are fantastic sources of protein and fibre and are naturally low-glycemic.

You can eat legumes in place of meat a few times a week or add them to salads, sandwiches, soups, and stews.

3. Replace added sugar with fruit at breakfast cereals

Whether it’s oatmeal, millet, cornmeal or pre-packaged cereal, many people tend to add sugar to breakfast cereals. The concern is that some of these cereals, especially pre-packaged cereals, have added sugar, and with the processing, they raise blood sugar levels very quickly. Adding more sugar, whether white, brown, maple syrup, honey or agave, only increases the glycaemic index of the diet further.

Choose fruits, including apples, apricots, strawberries, bananas, blueberries, or mangoes.

4. Eat whole-food snacks

When snacks are mentioned, most people immediately think of pre-packaged products such as granola bars, biscuits, crisps, or energy balls. While they’re not all created equal, such snacks are often high in saturated fat, sodium and added sugars, and most importantly, they’re nutrient-deficient.

Eating whole-food snacks presents an opportunity to get the nutrients you may miss at your main meals and also maintain balanced blood sugars. Whole-food snacks can include sandwiches with smoked salmon, chicken or tofu, legumes including steamed edamame or roasted chickpeas or a boiled egg with vegetables. You can also have salads or even leftovers from lunch.

5. Choose high-quality bread

Bread doesn’t have to be off the menu just because you’ve decided to eat a low glycemic index diet. The key is to choose breads made with wholegrain flour in adequate portions.

Some of the best low glycemic options include rye bread, sourdough, or Ezekiel bread. Eat these breads with a portion and healthy fat to keep the glycemic index low.

6. Use less sugar in baking

Sticking to the recipe in baking is crucial, or else the result can be disastrous. This is true for many of the ingredients in a recipe, but not so much for sugar. You can use up to a third of the sugar a recipe calls for and still have a delicious product.

The recipe you make may not be low glycemic, but this is okay. Eat foods like this less frequently and crowd your diet with whole, natural foods and your overall diet will still be low glycemic.

7. Cook pasta al dente

Italians never cook soft pasta; they always make it al dente, meaning firm to the bite. Cooking pasta until it’s very soft makes it high glycemic, but al dente, it is low-medium glycemic.

It might take a little while to get used to the firmer texture, but once you do, you’ll find it difficult to eat soft pasta.

8. Choose rice wisely

Rice is another food many people think they need to skip when eating a low glycemic diet, but this couldn’t be farther from the truth. Rice is a staple in many African, Chinese, and Indian cuisines, and it would be extremely challenging, if not impossible, to eliminate it from your diet if you’re a native of these populations.

Fortunately, rice is not created equal. Some raise blood sugar more significantly than others, primarily due to the proportion of starches they contain. For the best glycemic control, choose basmati or black rice more often. Pay attention to portion sizes and pair them with high-quality proteins and fats.

9. Pair carbohydrates with proteins and fat

You’ve probably seen this mentioned a few times in this article. Pairing carbohydrates with high-quality proteins and fats is a fantastic way to lower the glycemic index of your meal.

Proteins and fats have minimal effects on blood sugar, and they digest slowly. Pairing them with low glycemic index carbohydrates further slows digestion, lowering the glycemic index of your meal. You can get away with eating a (correctly portioned) high-glycemic carbohydrate if you pair it with proteins and fats.

10. Practice portion control

Low glycemic foods only lead to a low glycemic diet if your portion sizes are adequate. Eating large quantities of a low glycemic food still causes blood sugar spikes.

The right portion size for you depends on age, weight, activity levels, and goals.

Remember that eating a low glycemic diet is not about meal plans or eliminating tasty foods from your diet. It’s all about swapping refined carbohydrates for whole options, pairing them with highly quality fats and proteins, and most importantly, practising portion control.

Giving Ourselves Permission for Self-Care

Wed, 10 May 2023 18:00:53 GMT

Prioritizing our own well-being is a necessity

Giving Ourselves Permission for Self-Care

In February 2020, when the world was still blissfully unaware of the pandemic that was about to take over, I found myself in the ICU facing septic shock. My life was almost taken away from me and it made me realize how important self-care is.

Since then, I have been giving myself permission to prioritize my own wellbeing. Self-care is not a luxury; it’s a necessity. It’s about understanding our needs and taking action to meet them. It means setting boundaries and saying no when we need to, as well as giving ourselves permission to rest and recharge.

However, when we allow ourselves to practice self-care and make time for it, we can find a renewed sense of energy and motivation that will help us get through difficult times. When I have been at the breaking point before, I can say this because I have been there: allowing yourself permission for self-care is one degree from separation from feeling like you are back in control again.

Women are 30% more likely than men to experience the symptoms of chronic stress due to juggling multiple demands, from their work, family and social lives. Taking time out for ourselves can help us manage our stress levels and give us permission to take care of our physical and mental health.

One way of practicing self-care is by setting a specific time on your calendar to find a quiet place where you can be alone with your thoughts. This could be a corner in your house or even a park bench outside where you can take some time for yourself each day. Taking time out for yourself will help you relax and recharge so that you can handle whatever life throws at you with more ease.

In addition to finding your quiet place, there are many other practical tips that can help us practice self-care on a daily basis. These include setting aside time for exercise, eating healthy meals, getting enough sleep, creating boundaries around work and leisure activities, engaging in creative activities like writing or drawing, and spending quality time with friends and family members.

I often hear clients say in our coaching sessions that they are too tired at the end of the day, that they don’t have any time for themselves or that they are always putting themselves last. This can lead to feelings of burnout and overwhelm which can impact our productivity, relationships and mental health.

It is important to give ourselves permission to take at least 10-30 minutes of daily self-care; not out of selfishness but because we need it in order to be able to give our best in all other aspects of life.

Women have often been conditioned to put the needs of others before their own. But self-care is an essential part of taking care of our mental and physical health. To make sure that we are taking care of ourselves, we can then take care of the needs before us.

Unfortunately, many of us don't make it a priority. That's why I would like to dedicate May as Women’s Self-Care Month to give ourselves permission to take the time to focus on our well-being.

This Women’s Self-Care Month. let us take one aspect of self-care to focus on each day and commit to doing something for ourselves. It could be something small like taking 10 minutes out of our day for a quick walk outside or something bigger like scheduling a coaching appointment with me or getting a massage. So, let's give ourselves permission to take this step together and make May all about taking care of our mind, heart, body, and soul!

Marla Turnbull, NBC-HWC

National Board Certified Health & Wellness Coach

Owner – Nature’s Divine Healing

Optimal Recovery, LLC

Office – 412-302-4638

Healthy Sweet Potato Casserole

Thu, 17 Nov 2022 21:52:00 GMT

Broccoli Cranberry Salad

Thu, 17 Nov 2022 21:50:00 GMT

What Should I Bring To A Memorial Day Picnic?

Thu, 26 May 2022 22:51:00 GMT

Homemade Chicken Waldorf Collard Green Wraps are a thoughtful food item to bring. Every bbq needs a veggie wrap. Homemade foods are fun and fancy. A homemade dessert tray is also delish. Here are some of my favorite foods to make & eat! :)

https://video.wixstatic.com/video/07154b_7e0972b54a7448d6ae06bce28a0f051b/1080p/mp4/file.mp4

AUTOIMMUNE DISEASES ARE SWEEPING THE NATION.

Wed, 27 Apr 2022 18:41:00 GMT

Autoimmune conditions are when our immune system attacks itself and is seen as the "invader". I am encountering a large amount of clients in my practice who are struggling through the inflammatory symptoms that drive these conditions. Presently, there are about 200 known diseases in the category of autoimmune. Many of these diseases include Eczema, Celiac, Colitis, Crohn's, Diverticulitis, Type 1 & 2 Diabetes, Grave's, Hashimoto's, Leaky Gut, IBS, Lupus and Arthritis. Many conventional & alternative solutions are failing to heal and suppress the symptoms.

I work with each committed individual separately. I look at each symptom as "a part of the whole body" verses "outside the body". Looking at the body as a whole, and addressing mind, body & spirit is critical for complete healing. Not everyone is ready to take this healing journey with me. I completely understand. BUT, when you are, I will meet you with the tools needed to help drive healing and reduce inflammation. Then, would you be ready to do the work it takes to take your health back? Your family needs you now more than ever. Reach out to me for a free 20 minute consultation to see if we are a good fit together.

Marla Turnbull

Master Certified Health & Wellness Coach

412-302-4638

https://www.naturesdivinehealing.com/

SHEET PAN CREOLE SHRIMP

Sat, 26 Mar 2022 21:47:00 GMT

https://video.wixstatic.com/video/07154b_1a0be52ae1174ab9bbadac5a4733e0d6/1080p/mp4/file.mp4

BLUEBERRY HEMP DETOX SMOOTHIE

Sat, 26 Mar 2022 21:31:00 GMT

Smoothies are always good for a quick and easy power-packed protein breakfast or mid-morning snack. This blueberry smoothie is packed with LOTS of antioxidants and adds hemp for extra protein with all it's vitamins & minerals. This smoothie has a delicious nutty taste that works so well with oats and additional berries or fruit.

https://video.wixstatic.com/video/07154b_7f779b209e774fd3a1298a6359aff480/1080p/mp4/file.mp4

Roasted Pepper and Tomato Soup

Tue, 08 Mar 2022 02:09:00 GMT

https://video.wixstatic.com/video/07154b_27b33934610b451aa7f18727452ffa3f/1080p/mp4/file.mp4

Roasted Cod with Tomatoes

Tue, 08 Mar 2022 01:25:00 GMT

https://video.wixstatic.com/video/07154b_e935bb36dbfb45279f364d96c8e70a06/1080p/mp4/file.mp4

I HAVE YOU COVERED! HEALTHY SUPER BOWL OR VALENTINE'S DAY MEAL IDEAS FOR THE WEEKEND.

Thu, 10 Feb 2022 17:17:00 GMT

Whether you are thinking Valentine's Day or SUPER BOWL this weekend, both are just around the corner. Don't over stress on what to make and eat for your event. I have you covered! Here are some fun and healthy recipes what will take your gathering to a whole new level of fun and healthy. ENJOY!

https://video.wixstatic.com/video/07154b_81848509f8a547419530f9bb8abfed64/1080p/mp4/file.mp4

Which statement is a behavior?

Fri, 07 Jan 2022 21:54:00 GMT

TAKE THIS QUIZ: Which statement is a behavior?

① 2022 GOAL: "Eat healthier."

② PLAN: Make veggies a base for a meal in a 75/25 ratio - 75% plants, 25% protein [animal or plant]

③ EXECUTE: Prepare three salads this week that you enjoy as a base for simple proteins.

If you answered ③, you are correct ! Why is the answer to this question the most important you will consider this upcoming year? Because focusing on anything but behavior tied to an emotion rarely produces change that lasts. Statements ① and ② are important pieces of the puzzle, but simply committing to these statements doesn't drive lasting behaviors that will support you in meeting your ultimate health goal.

Work with a credentialed healthcare professional experienced with health behavior change to assess your goals and create a plan that optimizes success with meeting your health goals. For me, part of the plan always includes getting in the kitchen - it's hard to meet and sustain any health goal without some level of cooking competency.

So:

swipe past the diet trends

stop counting calories

save money by not eating out

Finally, get in the kitchen

https://video.wixstatic.com/video/07154b_327c971be2aa4aeebfc833d004f38af4/1080p/mp4/file.mp4

7 Ways to Stick to Your New Year's Resolutions

Mon, 03 Jan 2022 20:45:00 GMT

Asian-Style Quinoa Salad*

Sat, 20 Nov 2021 03:33:00 GMT

Try building your own salad!

Click here to download the recipe

https://video.wixstatic.com/video/07154b_a57e34a740dc440c854a5243c2b66777/1080p/mp4/file.mp4

Avocado Berry Smoothie

Sat, 20 Nov 2021 03:09:00 GMT

So many variations here! Use any berry, plant-based milk, nut butter, or leafy green.

The frozen zucchini & avocado makes smoothies super creamy without added sweetness. Adjust sweetness to taste by adding more banana or sweetener, such as honey or maple syrup. Enjoy!

https://video.wixstatic.com/video/07154b_4945288f7f21459eb4e917e91b803e46/1080p/mp4/file.mp4

Preparing Spaghetti Squash

Tue, 02 Nov 2021 21:54:00 GMT

Many of you have asked me how to prepare our fall & winter squash vegetables. Here is my video to help you in your preparation. Also, a wonderful recipe is included.

Spaghetti squash is a wonderful, lower-starch winter squash to use in place of pasta. Add leftovers to vegan frittatas or tofu scrambles.

Spaghetti squash contains:

https://video.wixstatic.com/video/07154b_9204cd3a73784ee0b52a7ba3b72cef5c/1080p/mp4/file.mp4

VIRTUAL GROCERY STORE TOUR

Tue, 02 Nov 2021 21:16:00 GMT

Holiday Hacks: 3 Time-Saving Kitchen Tips

Wed, 27 Oct 2021 01:02:00 GMT

The holidays look a lot different for most of us this year: holiday parties, school concerts, family gatherings, shopping, and vacations may not be happening quite the same way - yet somehow we will all still be VERY busy. Give yourself the gift of taking some shortcuts and holiday hacks to take some of the pressure off so you can relax and be merry [because nobody wants a scrooge in the kitchen].

Go Semi-Homemade

Clearly, we are very pro-cooking around here, but sometimes taking shortcuts can turn a potential take-out night into a total kitchen win. For example:

● Grab a rotisserie chicken and incorporate it into soups or chilis so you can reap the benefits of high-quality protein without spending extra time cooking it. Shred the chicken and stuff lettuce leaves with a squeeze of lime for lunch.

● Start with your favorite frozen pizza dough, then add your favorite jarred sauce and vegetable toppings plus a sprinkle of flavorful cheese to make it a meal!

● Buy pre-chopped produce, especially those hard-to-manage vegetables (ahem, squash) that are more time-intensive to prepare. Toss with a tablespoon of olive oil and roast for a side dish or added to salads during the week.

Cook Once, Eat Twice

Batch cooking is an efficient way to keep up with your healthy eating goals no matter what time of year. It essentially means cooking more than what you need in the moment so you can take advantage of having all of your cooking tools and gadgets out (read: it’s way more efficient!). Not to be confused with leftovers, batch cooking usually refers to one component so you can repurpose it later. For instance:

● Need rice or quinoa for your Monday night meal? Make a large batch so you can easily incorporate it in salads and grain bowls all week long.

● Making hard-boiled eggs? It takes the same amount of time to make six as it does to make two. Enjoy as a snack, crumble into salads, or mash with some avocado.

● Baking sweet potatoes? Make a few more than you need and you’ll have the base for an easy, customizable lunch ready to go. You can also purée or mash the flesh for baked goods and use in place of pumpkin in a recipe.

Sheet Pan and One Pot Meals

Raise your hand if your least favorite part of cooking is the clean up. We feel you! Make it easier on yourself by searching for one-dish meals to seriously cut down on time spent doing the dishes. Here are a few to get you started:

● Create baking pockets by lining foil with parchment then crimping for perfectly roasted fish that stays juicy, never dry.

● Roasting your favorite protein with seasonal produce is a tasty no-fuss way to incorporate a few servings of vegetables into a meal

● Still haven’t learned how to use your Instant Pot? Now would be a good time! You can get frozen proteins to the table fast with this safe and simple pressure cooker. A simple 12-minute recipe: frozen protein [like chicken thighs] + favorite jarred tomato sauce + a jar of olives = yummy cacciatore that will have everyone running to the table for dinner. If you use plant-based protein, like dried chickpeas, just soak the dried beans overnight and be sure they are covered with fluid [jarred sauce + some broth] before cooking in Instant Pot.

What Serving Size Should We Be Eating?

Sun, 08 Dec 2019 19:05:00 GMT

Sources of Anti Inflammatory Foods

Sun, 08 Dec 2019 19:03:00 GMT

The Body's Ability To Heal Is Greater Than Anyone Has Permitted You To Believe

Sat, 28 Sep 2019 16:01:00 GMT

https://www.collective-evolution.com/2018/04/27/82-year-old-woman-with-dementia-gets-her-memory-back-after-changing-her-diet/?fbclid=IwAR15fUAa-UDjYac7oAEeIL0Ta0Op-31a4ORspAIvIuWdZCBSvTmjFf07xoE

YOUR HEALTH IS AN INVESTMENT

Sat, 17 Aug 2019 23:44:00 GMT

As a Certified Health & Nutrition Coach, I help others feel their best through nutrition and lifestyle changes that meet their unique needs and health goals.

I utilize the Dr. Sears Wellness Institute's L.E.A.N. protocol of:

HOW WE MOVE............

HOW WE THINK............

HOW WE EAT...............

GET STARTED.............

Are you needing support in achieving your wellness goals? Are you uncertain about the steps you need to take to make healthier lifestyle choices? I offer a variety of services for those seeking to improve their health.

LET'S GET TOGETHER............

Contact me to learn simple ways to live better, play more, be positive and eat healthier. you are on your way to becoming a healthier YOU!!!

Natures Divine Healing

Thriving: Moving Beyond Recovery

Transforming Health Through Bio Resonance Scanning

Food Glycemic Index

10 practical hacks to help you eat a low glycemic diet

1. Eat More Vegetables

2. Swap meat with legumes a few times a week

3. Replace added sugar with fruit at breakfast cereals

4. Eat whole-food snacks

5. Choose high-quality bread

6. Use less sugar in baking

7. Cook pasta al dente

8. Choose rice wisely

9. Pair carbohydrates with proteins and fat

10. Practice portion control

Giving Ourselves Permission for Self-Care

Prioritizing our own well-being is a necessity

Healthy Sweet Potato Casserole

Broccoli Cranberry Salad

What Should I Bring To A Memorial Day Picnic?

AUTOIMMUNE DISEASES ARE SWEEPING THE NATION.

SHEET PAN CREOLE SHRIMP

BLUEBERRY HEMP DETOX SMOOTHIE

Roasted Pepper and Tomato Soup

Roasted Cod with Tomatoes

I HAVE YOU COVERED! HEALTHY SUPER BOWL OR VALENTINE'S DAY MEAL IDEAS FOR THE WEEKEND.

Which statement is a behavior?

7 Ways to Stick to Your New Year's Resolutions

Asian-Style Quinoa Salad*

Avocado Berry Smoothie

Preparing Spaghetti Squash

VIRTUAL GROCERY STORE TOUR

Holiday Hacks: 3 Time-Saving Kitchen Tips

What Serving Size Should We Be Eating?

Sources of Anti Inflammatory Foods

The Body's Ability To Heal Is Greater Than Anyone Has Permitted You To Believe

YOUR HEALTH IS AN INVESTMENT

HOW WE MOVE............

HOW WE THINK............

HOW WE EAT...............

GET STARTED.............

LET'S GET TOGETHER............

marla@naturesdivinehealing.com

www.marlaturnbull.juiceplus.com