Eat Enough Fat
Include 1-2 tbsp healthy fat at each meal today — olive oil, avocado, nuts, or seeds. Fat feeds your brain and hormones.
Seated Belly Roll
Seated, breathe into your belly and let it expand. Then gently exhale and draw the belly in. 5 slow rolls. Breath Prayer: Inhale “Receive.” Exhale “Release.”
1 Peter 5:7
…casting all your cares [all your anxieties, all your worries, and all your concerns, once and for all] on Him, for He cares about you [with deepest affection, and watches over you very carefully].
Plan for the Weekend
Tonight, write down three meals you will make this weekend — simple, nourishing, one new thing. Planning removes friction.
Calf and Hamstring Flow
Stand and fold forward with soft knees. Slowly alternate bending each knee 8 times. Rise slowly. Breath Prayer: Inhale “Lengthen.” Exhale “Relax.”
Psalm 16:11
You make known to me the path of life; you will fill me with joy in your presence, with eternal pleasures at your right hand.
Warming Spices
Use cinnamon, ginger, cardamom, or cloves in food today. They warm the body, balance blood sugar, and support digestion.
Seeds for Snacking
Replace a crunchy snack with 2 tbsp of pumpkin or sunflower seeds. Rich in magnesium, zinc, and healthy fats.
John 15:9-11
“Now remain in my love. If you keep my commands, you will remain in my love, just as I have kept my Father’s commands and remain in his love. I have told you this so that my joy may be in you and that your joy may be complete.
Slow Chin Tuck
Tuck chin gently toward chest. Hold for 3 breaths. Lift head. Repeat 4 times. Breath Prayer: Inhale “Lengthen.” Exhale “Soften.”
