“Do you want to be made well?” -John 5:6
As you’ll come to know over the course of these blogs, one of my biggest passions is health and fitness, generally known now as “wellness.” As someone who has dealt with stomach issues since I was born, is on the other side of an eating disorder, and appreciates a good sweat, I love learning more about ways to grow in my wellness journey. What is the optimal weekly workout split? How much protein should I be eating? Does lemon water in the morning actually do anything? And because Jesus cares about us and our whole heart, He cares about all of these questions too; in fact, He desires us to be well.
My first realization of this truth came my sophomore year of college. I was in the early stages of navigating eating disorder recovery, meaning I was only dipping my toe in the pool of recovery. I was terrified of what recovery could look like and did not do much to embrace it. I was pretty good at surrendering and bringing to prayer most other aspects of my life, but my eating disorder and my relationship with Jesus were two things I kept separate.
This until, as Jesus does, He broke through when I needed it most. I was attending daily Mass when the priest gave a homily on the following Gospel from John Chapter 5:
“After this there was a feast of the Jews, and Jesus went up to Jerusalem. Now there is in Jerusalem by the Sheep Gate a pool, in Hebrew called Beth-za’tha, which has five porticoes. In these lay a multitude of invalids blind, lame, paralyzed. One man was there, who had been ill for thirty-eight years. When Jesus saw him and knew that he had been lying there a long time, he said to him, ‘Do you want to be healed?’ The sick man answered him, ‘Sir, I have no man to put me into the pool when the water is troubled, and while I am going another steps down before me.’ Jesus said to him, ‘Rise, take up your pallet, and walk.’ And at once the man was healed, and he took up his pallet and walked.” -John 5:1-8
In his homily, the priest mentioned Jesus asking “Do you want to be healed?” is also translated as “Do you want to be made well?” He went on to describe the importance of this- asking the man if he truly wanted to be healed, to be made well, as this is a question Jesus asks all of us. It was one of those moments where I was slapped by the Holy Spirit, but in a good way. I didn’t want to be made well, but Jesus desired me to be well, and any efforts of my wellness I had kept separate from Jesus.
Deep down I did want to be made well- to not be cold all of the time, to not feel guilty about eating a piece of pizza, to not look at every food and immediately calculate its calories. I guess I didn’t want it enough, until being asked by Jesus, knowing that He looks with each of us with love and longing for us to be made well, to heal us as our Divine Healer and Lover.
Praise God I have been in steady recovery for nearly four years! In this journey, the Lord has led me to develop wellness practices that have not only been key in eating disorder recovery, but living a holistic, balanced life of health and fitness, centered in Christ. Our Lord who created our bodies with a purpose knows our bodies better than we do, and we need to include Him in our wellness journey. With that being said, here are five of foundational habits to include in your journey responding to the call of Jesus, “Do you want to be made well?”
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Don’t skimp on sleep! Sleep on a boat if you have to!
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“In peace I will both lie down and sleep; for you alone, O Lord, make me dwell in safety.” -Psalm 4:8
One of the most important factors of wellness is getting enough sleep and quality sleep. A good night of sleep prepares us to take on the day, and to do so joyfully. I have much more of a “This is the day the Lord has made, let us rejoice and be glad!” mood when I feel refreshed after a night of sleep instead of one where I am tired and groggy. I feel after a night of quality sleep that I am less snippy and more patient, I have more serenity, and I am in a much better state to love God and love others. The Cleveland Clinic shares that we are not the best at understanding how sleep loss affects us, and we are able to function better getting that quality 7-9 hours of sleep each night.
I’ve struggled with sleep in the past and will likely share more in a separate blog post. But I also know the days that I’ve had poor sleep, I can still trust that God is taking care of me. However, one habit that has changed my sleep game is having a consistent sleep routine. This includes a wind-down time before bed, with reading and prayer, going to bed at the same time, and waking up at the same time. Reading and prayer rather than scrolling allow my eyes and mind to rest and be refreshed for the next morning. I am much more at peace entering sleep, allowing me to stay asleep throughout the night, when I’ve surrendered the day to God with thanksgiving and prayer.
Another way my sleep has improved is through having a humidifier, especially in the winter months. I would find myself waking up in the middle of the night absolutely parched for water, gurgling it down until I woke up 5 minutes later to use the restroom. The white noise is also very peaceful and helps me to fall asleep! I’ve linked here the LEVOIT humidifier that I use and love.
Jesus knew the importance of sleep. He knew what it meant to be human, and understood how essential sleep is for His functioning, even if it meant sleeping on the boat in the middle of a thunderstorm! Jesus desires us to sleep well and sleep in His peace.
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Drink your water! And don’t forget the Living Water!
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“But whoever drinks the water that I shall give him will never thirst; the water that I shall give him will become in him a spring of water welling up to eternal life.” -John 4:14
Water you doing if you’re not drinking enough water? I’m so sorry. But seriously, drinking enough water throughout the day has been key in allowing me to feel well. While you’ve probably heard the “8 glasses a day” line, the Cleveland Clinic recommends women should be drinking about 73 oz of water daily. While this may seem like a lot, it’s really only 1-2 refills of your water bottle. So first step first, if you don’t have one, buy yourself a water bottle… and make it your best friend! I’ve recently been loving my Owala, and included a link here. Blessed is She also has super cute water bottles, I’ve linked one here as well!
I notice on days where I am properly hydrated, I am snacking less between meals, my skin looks better, and I have more energy and clarity. I can always tell by a certain type of headache when I am dehydrated, and I’m usually pretty groggy and unfocused. The Cleveland Clinic also states that drinking enough water helps improve blood flow, protect your teeth, maintain your joints, and aid in digestion.
While Jesus desires us to be physically hydrated, may we remember He is truly the only one who can quench our thirst. Jesus knows we need water, and uses water in His preaching to point to how we thirst for God, the only one who can quench our thirst- but also that He thirsts for us. So next time you fill up your water bottle, lift up your heart to Jesus, knowing He thirsts for you, and drink of His living water.
Eat for the glory of God!
“So, whether you eat or drink or whatever you do, do it all for the glory of God.” -1 Corinthians 10:31
When I was struggling with my eating disorder, my brain only viewed food as calories. High calorie = bad. Low calorie = good. While restricting calories altogether is very unhealthy, viewing foods in this way prevented me from getting essential macronutrients. The Cleveland Clinic states the importance of including protein, carbs, and healthy fats all in our diets is that each area helps our bodies in different ways, such as energy storage, metabolic function, or muscle and tissue repair and growth.
I’ll give an example of how protein has become my best friend. Something I once feared I now try to ensure I have 30 grams of protein at each meal. Eating enough protein has allowed me to build and maintain muscle mass and is helping me get my period back. Incorporating enough protein at meals has kept me fuller for longer instead of worrying about when I’m going to eat lunch 30 minutes after I’ve had breakfast.
Additionally, I’ve found I feel my best self when I eat whole, unprocessed foods. For me, this includes plenty of fruits and vegetables, avocados, oats, and unprocessed meat, just to name a few… foods that the good Lord has provided for us naturally!
I believe that balance also includes that sweet treat after dinner, or pizza while watching a game, because restriction can often lead to binging. But, providing our bodies with food that has vitamins and nutrients it craves and needs to thrive and grow is doing it all for the glory of God! Jesus also loved sharing meals with everyone, disciples and sinners alike. After thanking God for the meal He’s provided you, maybe invite Jesus, the living bread, to share in the meal with you.
Step it up! Your body is a temple!
“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own.” -1 Corinthians 6:19
One of the biggest adjustments from graduating college is not having to walk as my main method of transportation. I realized those first few weeks out that I was not moving so much beyond my morning workout, and I could sense my body was craving those mini walks again. After incorporating more walking into my life, I have become a big advocate getting your 10,000 steps a day.
Some of the benefits of getting those 10,000 steps from the Cleveland Clinic include improved heart health and joint health, maintaining a healthy weight, and improved mood. I can absolutely attest to an improved mood as walking is an excellent way to reset and step away from the screen- to take the time to pray, call a friend, or just be present and silent in this world of constant noise.
While 10,000 steps may seem like a lot at first, there are a few ways I’ve found to make it an easy habit without having to think much. I usually park far away at my apartment, or you can park further while running errands, at your job, etc. If you are able, try incorporating a quick walk in your lunch break! I’ve also found that instead of grabbing coffee or a meal with a friend, I can save money, live better and ask if they’d like to go for a walk.
One of my favorite purchases of all time has been my Yagud walking pad, linked here. I use this thing almost every day in the winter when walking outside in the Chicago cold feels like torture. While this is a great feature for a standing desk, I also love hopping on my walking pad while praying a Rosary, watching a show, or during a football or basketball game. It’s a great way to honor our bodies as temples of the Holy Spirit.
Our bodies belong to God, and we are called to steward them and care for them. Even if you can’t get a workout in, I genuinely believe that getting those steps in honors God by taking care of our bodies. This gentle movement allows us to be more present, joyful, and well.
Give your stress to Jesus!
“Be still and know that I am God.” -Psalm 46:10
With researching and listening to media related to health and fitness, I often see meditation as a key to wellness, yet, I always think something is missing. Like, sister, meditation and breathwork can only get you so far unless you incorporate God! Jesus wants us to be well, to be still and know that He is God. He invites us to come to Him, weary and burdened, as He promises to give us rest.
Inviting God into meditation has wonderful benefits, especially in lowering stress, which often is a cause of many different health issues. I’ve heard many times that health issues I’ve struggled with, such as chest tightness, headaches, and stomach pain, might simply be due to stress. Jesus invites us to manage our stress through meditation and prayer, surrendering everything at His feet. If meditation leads to peace, we better be meditating with the Prince of Peace Himself!
Prayer and meditation, according to the Cleveland Clinic, also allows us to better process emotions, improves our ability to concentrate and problem solve, and decreases symptoms of depression, PTSD, and anxiety. When we meditate knowing we are in the presence of God, we are able to cast all of our anxieties on Him, trusting in His love for us and that He is taking care of everything.
These five tips to wellness, I believe, are foundational for a wellness journey. There are so many ways we can build off of these and invite God into our wellness habits. And I’d love to know your favorite wellness tips! What is most important to hold close to our hearts is Jesus, who had a body and cared for His body, who knows our bodies better than we do, who becomes our body when we receive Him in the Eucharist, and desires us to be well. Jesus asks all of us, “Do you want to be made well?” How will you respond?