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Let’s start with the fact that many ladies know me as the girl that often has dessert first and I am (was) a self-proclaimed carb-a-tarian!

Even though I appeared to be in “good shape” I had a misunderstanding about using food to promote good health. You may still see me enjoying dessert, but I have learned how to feed my body the way the creator designed it with the foods that he provides. Jen Roland recently stated at The Connection’s HealthierYOU event that we should focus on being healthy with our eating habits approximately 80% of the time.

Yes, there will be special occasions when we want to have a treat or make a not so healthy choice…likewise, we should not be so rigid or hard on ourselves if we make a not so healthy choice every once in a while.

We need to strive to find balance.

We can always use scripture to defend our unhealthy choices…right? This one was always my favorite defense:

What goes into someone’s mouth does not defile them, but what comes out of their mouth, that is what defiles them Matthew 15:11

I am not a nutritionist or a health coach; I am however, an Occupational Therapist and have been trained to see the body in a holistic way.  Each of these 5 things work in harmony to make us the person God intended so that we are able to serve others and spread his word.

  • Eating a well-balanced diet and increasing vitamin intake

The great physician has provided us with all that we need to sustain life. Foods can boost your immune system; specifically whole foods in their most natural state.  Foods with Vitamins B6, C, and E are all known for their immune boosting properties; they are found in foods such as eggs, bell peppers, spinach, and almonds. Omega-3 fatty acids are healthy fats found in salmon and avocados. Some other foods that build immunity are dark leafy greens, blueberries, elderberries, and nuts. Healthy sugars such as dates, honey, and natural maple syrup should consumed sparingly.

And God said, “Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food” Genesis 1:29

Every moving thing that lives shall be food for you. And as I gave you the green plants, I give you everything.  Genesis 9:3

It is not good to eat much honey, nor is it glorious to seek one’s own glory. Proverbs 25:27

  • Drinking plenty of water

It is suggested that you drink half of your body weight in ounces of water each day (i.e. 150 lbs = 75 oz). That may sound like a hard to reach goal, but if divided throughout the day it is very attainable.  Sugary drinks and soda should be avoided. Unfortunately, water filtered through coffee beans doesn’t count…so this intake should be in addition to coffee and tea!

Water is the perfect way to hydrate our bodies.  Water intake provides many positive benefits for your immune system and staying hydrated helps all of the body’s defenses function properly.

But whoever drinks the water I give them will never thirst. Indeed, the water I give them will become in them a spring of water welling up to eternal life   John 4:14

  • Prioritizing moderate exercise

Moderate exercise can maintain a healthy immune system.  We are not a society that is as active as those in biblical times; their daily activities and “work” throughout the day provided them with the ability to maintain physical fitness.  We need to find opportunities and be intentional in adding physical activities into our lives.  Take a hike, walk, bike ride, or participate in chores and yard work to increase your physical fitness.

Commit to the Lord whatever you do, and he will establish your plans. Proverbs 16:3

  • Getting enough sleep

Adults require 7-9 hours of sleep at night.  It is suggested that you refrain from engaging in television, computer, or phone screen time for at least 30 minutes before going to sleep.

Therefore my heart is glad and my tongue rejoices; my body also will rest in hope. Acts 2:26

  • Connecting with friends

Socializing can provide physical and mental health benefits. People with more social support tend to live longer, have a stronger immune system, increased feelings of well-being, and reduced risk of dementia.

Of course, things like meeting in person over coffee (I mean water, hahaha!), going for a walk with a friend, volunteering and small group gatherings are ideal to build our immunity, but for now, we need to find creative ways during the pandemic restrictions to reach out and stay connected including sending cards, making phone calls, and meeting virtually through technology.

And let us not neglect our meeting together, as some people do, but especially now that the day of his return is drawing near.  Hebrews 10:25

Please make your health a priority and find ways to incorporate immunity boosting habits into your life.

Be blessed!

Cassandra Billotti



Cassandra lives in Smithsburg, Maryland with her husband Sam. They have two beautiful grown daughters and she is MeMe to the sweetest boy!

She is taking a break from working as an Occupational Therapist and enjoys gardening, walking/hiking, helping with her grandson and serving others.

Cassandra is a board member with The Connection and attends Lifehouse Church.

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