Thank you so much for allowing us to join you on your journey to better health. I hope the words and lessons you heard at your Living Light Weekend never leave your mind! 

Michelle, Sharon, Eileen & Suzanne

Opening Prayer by Jim Branch from The Blue Book (next to the Bible it's my favorite book)

"Heavenly Father, who created us beautifully and wonderfully, may we always look to You for our value and worth, remembering that we are a unique expression your infinite love, care and creativity. Help us o Lord to see ourselves as you see us - objects of your extravagant love and tender affection."

“I don’t mean to say that I have already achieved these things or that I have already reached perfection! But I keep working toward the day when I will finally be all that Christ Jesus saved me for and wants me to be. No dear brothers and sisters, I am still not all I should be, but I am focusing all my energies on this one thing: Forgetting the past and looking forward to what lies ahead. I strain to reach the end of the race and receive the prize for which God, through Christ Jesus, is calling us up to heaven”   Philippians 3: 12


“I am growing in the awareness that God wants my whole life, not just part of it. It is not enough to give just so much time and attention to God and keep the rest for myself. It is not enough to pray often and deeply and then move from there to my own projects.

As I try to understand why I am still so restless, anxious, and tense, it occurs to me that I have not yet given everything to God. Thus my life is in fact divided into two parts apart for God and a part for myself last divided my life cannot be peaceful.......

I realized that God's love is a jealous love. God wants not just part of me, but all of me. Only when I surrender myself completely to God's parental love, can I expect to be free from endless distractions, ready to hear the Voice of Love and able to recognize my own unique call. It's going to be a very long road. Every time I pray I feel the struggle. It is the struggle of letting God be the God of my whole being. It is the struggle to trust that true freedom lies hidden in total surrender to God's love."  (Henri Nouwen)

A - Always

L - Live

I -  In

V - View

E - of Eternity

“There can be no substitute for a personal study of the Word of God! Daily devotionals, Bible commentaries, and recorded messages by anointed preachers and teachers are wonderful and useful. However, they cannot take the place of the Word of God. They must not replace a time of personal study of the Word. Every Christian individual must study and meditate upon the Word for him or herself. Nobody can do that for anyone else.”

“Our first most spontaneous response to pain and suffering is to avoid it, to keep it at arm’s length, to ignore, circumvent or deny it. Suffering be it physical, mental or emotional - is almost always experienced as an unwelcome intrusion into our lives, something that should not be there. The first step to healing is not to step away from pain but to step toward it. The deep truth is that our human sufferings need not be an obstacle to the joy and peace we so desire, but can become, instead, the means to it.”


“Imagine yourself as a living house. God comes in to rebuild that house. At first, perhaps, you can understand what He is doing. He is getting the drains right and stopping the leaks in the roof and so on; you knew that those jobs needed doing and so you are not surprised. But presently He starts knocking the house about in a way that hurts and does not seem to make any sense. What on earth is He up to? The explanation is that He is building quite a different house from the one you thought of – throwing out a new wing here, putting on an extra floor there, running up towers, making courtyards. You thought you were being made into a decent little cottage: but He is building a palace. He intends to come and live in it Himself.”

― C.S. Lewis, Mere Christianity


“I regard myself as one who has committed all sorts of crimes against his King. Overcome by remorse,

I confess all my wickedness to Him, ask His pardon and abandon myself entirely to Him to do with me as He

will. But this King, filled with goodness and mercy, far from chastising me, lovingly embraces me, makes me

eat at His table, serves me with His own hands, gives me the keys of His treasures and treats me as His

favorite. He talks with me and is delighted with me in a thousand and one ways; He forgives me and relieves

me of my principle bad habits without talking about them; I beg Him to make me according to His heart and

always the more weak and despicable I see myself to be, the more beloved I am of God.”

― Brother Lawrence, The Practice of the Presence of God

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Stocking Your Kitchen

Refrigerator - Freezer Staples


Out with the old in with the new!

  • Leafy Greens - Kale, spinach, swiss chard...
  • Eggs - Boiled, fried, scrambled or poached. Fast fix protein and they last for weeks.
  • Plain Greek Yogurt - Protein packed and good for breakfast and a great substitute for mayo, sour cream, buttermilk. Use for base in dressings, sauces and baked goods.
  • Unsweetened Almond Milk - Its a great staple for smoothies, oatmeal and your coffee creamer. Nice base for creamy soups.
  • Lemons - Adds fast flavor to dressings, drizzle over vegetables, chicken, fish and stir into hummus, dips.
  • Apples - Inexpensive, taste great and will last in your crisper for weeks. 
  • Avocados - Refrigerating helps them last longer. Can freeze
  • Bananas - Peel & freeze for smoothies. Mix with eggs for pancakes.
  • Frozen Berries - Great in smoothies or thaw & add to yogurt & oatmeal.
  • Dijon or Spicy Mustard - Adds flavor to just about anything
  • Fresh Herbs - Parsley, cilantro and basil are great basics
  • Frozen Fish Filets - Salmon, cod, trout. The key to making it delicious is thawing correctly. Let it thaw overnight in the fridge or pack it in a zip lock
  • Carrots - Provides quick energy

Pantry Staples


  • Oils - For the basics you will need 2 oils. One for high heat cooking such as coconut oil, avocado oil and one for dressings such as olive oil.
  • Vinegars - Balsamic and apple cider vinegars Can add flavor to bland dishes. 
  • Quinoa is great for lasting energy, it’s a seed not a grain so gluten free
  • Dried Lentils - Amazing and cheep! Great source of protein and fiber. Turn them into veggie burgers and dips.
  • Beans - Canned or dried. Jazz up salads and soup for added protein, fiber and flavor.
  • Canned Fish - Salomon, sardines and tuna. Great sources of omega-3 fatty acids, vitamin D and calcium. 
  • Boxed Stock - Chicken, vegetable or bone broth are to have on hand to make quick soups and stir frying veggies.
  • Cocoa Powder - Perfect when you are wanting something chocolatey
  • Rolled Oats - a great replacement for boxed cereal. Good for baking healthy cookies. High in fiber. Add dried or fresh fruit for a nice treat.
  • Natural Nut Butters -  Just nuts and salt.  Perfect on an apple slice.
  • Nuts - Almonds, walnuts and cashews are great source of protein.
  • Canned Coconut Milk - Base for soups, Indian and Asian dishes, great in smoothies and can make a dairy free whipped cream.
  • Tomato Sauce/Diced Tomato’s -  Look for brands with no sugar.
  • Whole Wheat Flour or Almond Flour - Whole wheat retains the bran and packs more fiber.
  • Basic Spices - black pepper, sea salt, cinnamon, garlic powder, curry powder, chili powder, cumin, cayenne, red pepper flakes, bay leaves, cloves, ground ginger and nutmeg.