Legacy Health Center

12/30/2025

Stella doesn’t usually drink tea….or coffee…. My teacup was left unattended and she seized her opportunity.

Just like humans, she is a product of her environment! James Clear, in his best-selling book “Atomic Habits”, states “Environment is the invisible hand that shapes human behavior.” Let that sink in for a minute!

Too many times I have heard people try to explain away bad behavior with comments like, “That’s just who/how I am!” What if it’s just how they were shaped by their environment? What if they just took the initiative to change their environment and their family’s environment to be more conducive to good health?

So let’s direct the question to ourselves instead of deflecting this concept to everyone else. Read this statement aloud, “I have the power and the desire to change my environment to make healthy choices easier for me!”

12/27/2025

Over the past couple of years, I keep hearing in my mind, “What’s in your pantry?” This started when I read a book that contained a chapter on using what you have and start there with your improvement plans. Basically the author was saying to offer “your fish and loaves” to God and ask Him to multiply them for His good which, in turn, helps us as well (see Matthew 14:13-21; Mark 6:30-44; Luke 9:10-17; and John 6:1-14). Today I had a flood of thoughts of what to start with on Thursday next week, being that it’s the first day of the new year.

Regarding the exercise, I heard, “What do you have on hand?” The first two pictures are of the exercise items I have collected, but barely used over the past ?? years. The Bosu ball is probably the one I use the most and most frequently. I also have several pairs of walking shoes, too many exercise clothes (but according to what’s on my laundry drying rack, I haven’t used them much lately), two great neighborhoods to walk and run in, and several friends and a husband who will walk with me. I’m not opposed to walking alone, though.

Regarding the dietary part of my health improvements, I commit to doing Whole30 for thirty days in January (see previous post and comments) followed by the Mediterranean Diet with a heavy slant towards green veggies for even better brain health. Something I love doing is sprouting my own seeds (see photo of broccoli seeds in their starter tray) for a burst of nutrients added to salads and smoothies. I have tons of healthy cookbooks, meal prep books, and kitchen appliances to help me…..in fact, they’re waiting eagerly to help me!! I just need to invite them to the healthy kitchen party!

Regarding the mental and spiritual health, continuing with Discipleship with our church, reading (self development, health, and spiritual), continuing education, serving others, and fellowshiping with other believers are always my go to!

Making a few small incremental changes at a time works best. Otherwise, we all get overwhelmed by trying to change one thing drastically or several things at a time. Let’s just make up our minds to DO SOMETHING to improve our mental, physical, and spiritual well-being! Our bodies, our loved ones, and our Creator will thank us for it!

What small changes are you willing to start with? I will be here cheering you on!

Now, excuse me please, while I get my shoes off the counter so I can disinfect the counter top!

12/26/2025

As we head into 2026, many of us are making plans to shed some bad habits and some pounds and replace them with newer, healthier habits. I did Whole30 almost three years ago and it helped me to fine tune my healthy eating habits. At the 2.5 week mark I hit a wall from the sugar withdrawal, so this time, I am tapering off the sugar this week so that when I “cold turkey it” it won’t feel as harsh to my body. (Did you know that sugar is 7 times as addictive as crack co***ne??)

Another area that I will do better in this time around is that I will plan our meals, hence the Slow Cooker and Fast &Easy Whole30 cookbooks!! When I plan, shop for the ingredients, cook enough to have leftovers for lunch, and store the leftovers in single serving containers, Kevin and I are more compliant with healthier eating.

I am starting Whole30 on January 2 and going through January 31. This will correlate with CrossPoint’s 21 Days of Prayer and Fasting (in conjunction with The Church of the Highlands and hundreds of other churches) January 4-24. When I treat a new habit as a fast from other foods or behaviors, I take it much more seriously!

If you would like to join me in Whole30 and or 21 Days of Prayer, just drop me a message in the comments below or send me a private message. It’s more fun to do this with other people! I heard from a friend this morning who said she would do it with me! If you want to join, we can figure out a group chat that works for all of us or we can do it individually.

12/14/2025

There’s no time like TODAY to start thinking about what new habits you want to develop to improve your health. In my case, this year has been hit or miss with healthy eating and meeting my fitness goals. My strategy for 2026 will be to develop better habits and make incremental improvements in my healthier lifestyle. It all adds up. Stronger. Faster. Smarter. More productive. More proactive. A better steward of my health, home, office, and finances. FOR GOD’s GLORY, WHATEVER IT TAKES!

The last statement (paragraph above) is my focus in the new year. A few weeks ago, I was thinking about goals, issues, challenges, and in conversation with someone I mentioned that I’m a “whatever it takes”!kind of person. Then that still small voice (aka Holy Spirit) convicted me of that statement and asked, “Oh really?” Obedience to my Lord and Savior and personal integrity are very important to me. I don’t always get it right, but Philippians 3:12-14 reminds me: “I don’t mean to say that I have already achieved these things or that I have already reached perfection. But I press on to possess that perfection for which Christ Jesus first possessed me. No, dear brothers and sisters, I have not achieved it, but I focus on this one thing: Forgetting the past and looking forward to what lies ahead, I press on to reach the end of the race and receive the heavenly prize for which God, through Christ Jesus, is calling us.”

So I press on….

11/12/2025

So here’s a little healthy lunch tip….last night I purchased this jar of soup to have for lunch today. This morning, this great idea came to me and I added a can of black beans to the soup, which already had a few black beans in it. The soup itself has 3 servings in the jar and the can of beans also has 3 servings. I ate approximately 1/3 of the mixture today and I have enough for two more days this week.

Adding the beans upped the nutritional value by incorporating more protein (8 grams/serving for a total of 13 grams) and fiber (6 grams for a total of 11 grams). This should keep me full longer and less likely to be famished on my way home from work this evening!

For those who have to watch sodium intake, I suggest the low sodium version of the beans or soak and cook dried beans. For me this was quick and easy and did not “smell up” the office like some foods do. The small crock pot was perfect and I didn’t have to worry about destroying nutrients in the microwave.

11/10/2025

I know it’s been a while since I posted about my journey to be physically able to hike Grand Canyon rim to rim in 3 years, but I have been recovering from a couple of injuries and a flare up of body-wide inflammation. I’m not giving up though. In fact, I’m studying the process and paying close attention to how my body works differently from decade to decade. I’m learning so much about the aging process, mostly firsthand, but partially from parents and patients.

In my family’s blood line there are some really great traits. Some of these traits are in our DNA and others are passed down from generation to generation. There’s longevity with many living into their 80s and some into their 90s. Compassion, passion, grit, determination, and perseverance are the main traits that I have seen passed down through the generations. These are learned behaviors and characteristics.

The half mile I walked this morning was a product of the determination….and obedience. I didn’t feel like walking. I walked gingerly with a slight limp because piriformis injuries are no fun. The first time I sustained this injury was back in 2007 when I was 39. The second time I was 55. Now I’m bouncing back a little quicker at 57, mainly because I got the right kind of help sooner than the other two times. It’s hard to know when to push through the pain, when to rest, and when to take baby steps back to where you were before the injury. That’s where prayer, wisdom, and good nutrition come in. We have to give our bodies what they need for healing.

Although this is not the same kind of race that the following scripture is talking about, I have adopted this verse to get me through my progressive training, which will launch me into healthier golden years and hopefully help you do the same.

“Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us.” Hebrews 12:1 (NLT)

10/15/2025

Think outside the box when planning meals at home and away from home!

In my brain, certain foods go together and others do not. I can find myself in a rut sometimes. Needing to eat healthier and having healthy items in my fridge doesn’t always mean they always find their way to my plate/bowl.

Yesterday morning before work, I packed a lunch bag with items from the fridge and brought them to work with me. This combination works for me. The photo with the four items are what I had some of yesterday. Today I brought in some sauerkraut (also from my fridge) and when I assembled my food in the bowl today, I added some of the feta I had left in the fridge at work.

I am getting the following categories in my lunch:

* Healthy fats in the olives
* Antioxidants from all of the items
* Some protein from the feta and the chickpea salad
* Probiotics from the sauerkraut
* Liver and gallbladder support from the pickled beets
* The pea tendrils (green) are actually sprouts that are chock full of nutrients

I will have this combination again tomorrow and will be on to another culinary adventure for next week’s lunches! I feel great about eating foods I know are good for me and that aid in good digestive and overall health! I am also getting sweet, sour, salty, bitter, and savory flavors.

I realize most of the people I know wouldn’t eat all of these items and certainly not together on one plate, but I love experimenting with flavor combinations. I really like that I didn’t really have to stop in the middle of my work day to food prep, heat something up, or run somewhere to pick up something! What I love most is that this food does not hurt my stomach. If your food hurts you, something is not right with either the food or your digestive system or both and indicates you need to check into the issue.

What’s the most interesting healthy food you have tried recently?

10/10/2025

This week has looked a little different nutritionally and activity-wise.

Thankfully, the Strava app’s week runs Monday through Sunday, so there’s time to get more walking in both at home and at the hospital since I’m in a waiting room anyway and could just as easily pace the halls.

Blessings are chasing our family down and we’re trying to keep up with them and the increase they bring!! For these blessings we are truly grateful!

Before we left the house this morning to make our daily trek to Baptist Hospital in Jackson, I took inventory of my “ingredient kitchen” pantry to see what kind of snacks I could put together for today. Vending machines are not my friend, and I try to practice what I preach, so “energy trail mix” it is! Y’all, customizing your own snack/trail mix is so simple; it’s just a matter of keeping a variety of ingredients on hand and thinking outside the box….or bag…. Usually, I use the pepitas as a salad topper, the granola as a Greek yogurt mix -in, the golden raisins in baking or as an oatmeal topper, and the pecans for all of it! I purchased all of these items at different times from the same store…Aldi…and I don’t have to worry about preservatives, flavor enhancers, or any artificial ingredients being hidden in these snacks.

On Monday, my father-in-law had major surgery—-actually 3-in-1 surgeries—and has been in ICU for four nights already. We have found food options in the hospital cafeteria and restaurants on the way home. Those choices coupled with some leftovers and bowl-meals from my ingredient kitchen have gotten us through this week. Cooking has not been a thing for me since Saturday. There either wasn’t time or energy for the cooking and cleaing up afterwards.

Today I will be more intentional with food choices and getting in more sustained physical activity (as opposed to merely taking the stairs one or two flight up and walking to the ICU waiting room). After all, we are “transformed by the renewing of our minds” and sometimes that means thinking outside the proverbial box of whatever situation we’re in or whatever rut we have been stuck in.

My father-in-law is doing so much better and should be going to a regular hospital room soon, praise God!

09/18/2025

I haven’t updated on my physical activity lately, but I’m stepping up my game and taking people with me….this past week it was Angie, who used her sky miles to get us both to San Diego and back! What a huge blessing and gift it was to me and Legacy Health Center for her to be so generous and to go with me. While I was in conference classes she explored and then when I got out of class, she took me with her to explore!

Sunday, we did Annie’s Canyon Trail and, let me tell ya, this old girl (I’m talking about myself) has a LOOONG way to go and a lot of hard work to do before we hike Grand Canyon rim-to-rim in 2028!!

In total for the week, I walked 16 miles and hiked 4 miles. Angie walked far more than I did, though. Still, I’m proud of what we achieved! We’re both 50+ and getting stronger instead of weaker!

09/18/2025

Lately I have been harping on exercise and nutrition with my patients and family. Some of the most common obstacles I hear from people regarding eating healthier is that: 1) they do not like to cook, 2) they’re picky eaters, 3) they have texture issues, 4) not everyone in the household likes the same foods, 5) they don’t have time to fix something healthier to eat. There are more, but let’s sit with these for a minute.

I am not, by any means, the healthiest eater in the state, but sometimes we have to go with “-er”…..healthiER, bettER….you see what I’m saying.

The photos below are some from our at-home dinner tonight. I spent September 10-15 out of state at a convention and got home late Monday night. Yesterday I rested. Today I worked and grabbed a few groceries on the way home. A big tub of organic salad greens (which will go such a long way!!!), a bag of shredded cheese, some precooked & prepackaged grilled chicken breasts (already cut into strips), organic green grapes, and some cherub tomatoes were a few of my finds. I plated the greens and topped them with other ingredients. There wasn’t as much chicken in the package as I thought there would be, so I put all of it on Kevin’s salad. As you can see, each salad is different. I always keep nuts, seeds, different cheeses and a variety of veggies (and some fruits) on hand as well as a couple different salad dressings. I prefer to make my own salad dressings, but tonight we were hungry and we didn’t cave to carry out. I call this a win!

I firmly believe we make time to do what we want to do. Or what we give priority to. If you are a caretaker, whether it’s a spouse, children, or aging parents you are caring for, you have a responsibility to be accountable with your own health. It is not selfish. It’s wise and is the equivalent of putting the oxygen mask on your own face before attempting to help others put theirs on. If you have others who depend on you, you have a responsibility to them (for being as healthy as you can be) and a responsibility to them (those who cannot take care of themselves) so you can fulfill your commitments to care for them. Be ok with baby steps in the right direction, but keep moving forward. You can do this!

08/27/2025

So, do you want to get healthier and be more active and don’t know where to start? There is so much information out there on diet, exercise, eat this…don’t eat that! It’s overwhelming, I know!

Let’s start with some basic guidelines because the “journey of a thousand miles begins with a single step!” Even if you have sensitivities to chemicals, foods, fragrances, etc. chances are you can do a little better than you’re doing right now.

Start somewhere. Anywhere.

If you must, just do “The Baby Step Shuffle”, but keep on shuffling and maybe shuffle a little faster.

Here’s a list of some basic steps toward better health that work for me and also for my patients:

1. Eat more plant-based meals by adding in more fruits, vegetables, seeds, nuts, and whole grains.

2. Eat organic whole foods when you can and not just organic.

3. Move more. Sit less.

4. Drink plenty of water. Instead of running calculations on this focus on drinking 64 to 100 oz per day.

5. Get enough quality sleep. You need this rest to heal your body from general wear and tear.

Don’t be afraid to “start low and go slow”. Progress is progress. For instance, if you aren’t exercising at all right now, start with taking a 5-10 minute walk three days a week. Develop this new habit and then increase the time and frequency. Next start adding in something else from the basics list. Keep it simple.

Eventually we will get more specific and more in-depth, but for now, give yourself some grace, focus on where you want to be with your health, and start shuffling in that direction.

You can do this! I know you can!

08/27/2025