The Juniper & Oak Wellness Weekly
- Dana King
- Jan 16
- 4 min read
Issue 16, January 16, 2026
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Stepping out in faith to God's next step for you can feel a lot like you are learning to swim in the deep end. Our tendency is to want to stay with what is familiar, what we understand. Change feels scary. The unknown is looming. The perceived obstacles seem impossible to overcome. Sadly, it is all too easy to forget who God is and to think what we see is all there is.
Read the full article here.
Let's talk about the new Dietary Guidelines for Americans (what your medical provider wants you to know)...
Earlier this month, the U.S. Department of Health and Human Services (HHS) and U.S. Department of Agriculture (USDA) unveiled the new Dietary Guidelines for Americans, 2025–2030. It echos much of what we have already discussed here. Let's talk about it!
A few statements of note from the "Message from the Secretaries":
"The message is simple: eat real food."
"We are putting real food back at the center of the American diet. Real food that nourishes the body. Real food that restores health. Real food that fuels energy and encourages movement and exercise. Real food that builds strength."
"We are realigning our food system to support American farmers, ranchers, and companies who grow and produce real food— and the Trump administration is working to ensure all families can afford it."
Yes! to all of the above. We need real food. We need locally and seasonally grown options. We need to be able to afford it!
Two of the most common areas of resistance when moving from processed foods to real foods:
I can't afford it.
I don't have time.
It is true real food can be more expensive. However, I have found the less processed foods I buy, the less money I spend at the grocery store. It will be too expensive if you are buying the healthy foods you need but are still buying the processed foods too. Let the processed foods go!
Become an ingredient household. Make things from scratch. You will feel better. You will experience fewer headaches, less bloating, and fatigue. The list goes on and on. As additional incentive, removing processed foods and replacing with real food will save you money on your medical expenses in the long-run.
Make things from scratch you say, who has time !?! LOL, I hear you! You have time, I promise. You just need to make a plan. Thinking ahead and menu planning is a must. The most helpful thing you can do to eat healthier is to meal prep.
A few meal prepping tips:
Bake and prep your protein for the week all at one time. On weeknights you will be able to quickly throw together a salad, stir-fry, soup, etc. Having the protein ready to go sets you up for success.
Cook ahead more veggies than you need knowing you are going to add them to another meal. For instance, cook green beans and potatoes for dinner and use what is left in a chicken pot pie (with your prepped chicken!).
Plan the weekly menu anticipating you will use your leftovers. Leftover spaghetti sauce from one meal makes an easy lasagna another night.
Precut or prep your fruit so it is easy to reach in the fridge, grab, and eat. This works really well for citrus, berries, and grapes.
Shred your cheese for the week's menu and keep in a seal tight container.
Any transition takes time and effort. On average, it takes 66 days to create a new habit. Slow, steady consistence is key. Change one thing at time. Start with what you are willing to change and consistently build from there. You can do it and will be so glad you did!
Have questions? I am here to help!
Juniper & Oak Wellness Co. exists to help women stop striving and rest in our Savior. Click the booking links below to schedule a Discovery Call, Wellness Coaching Session, or NP Well Care appointment.
What I am loving...
Transitioning from a house full of lights and warmth is hard when it is time to put away all the Christmas decor. This year, I created handmade snowflakes to replace some of the texture and warmth of Christmas. You can learn how here.
Winter is hard as the grey seems to go on forever. One bright spot are these flowers that bloom in the winter. They work great in the ground or pots, can handle the shade, and the dry of summer. If you are a crazy plant lady like me, you will definitely want to check them out.
What do you get if you finely dice and saute onion, celery, mushrooms, and carrots in butter and combine with shredded chicken, chicken stock, heavy cream, a little garlic, Italian seasoning, cooked gnocchi and some of the cooked gnocchi water? The most delicious Copy Cat Olive Garden Chicken and Gnocchi Soup! Yum!
But GOD!
"Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. Consider him who endured such opposition from sinners, so that you will not grow weary and lose heart" (Hebrews 12:1-3)
May you throw off everything that hinders you and run with perseverance the race marked out before you this year!
With love and encouragement,
Dana
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*The information contained on this Website and in the Resources is not intended to take the place of medical advice, diagnosis, or treatment from a health care professional. Nothing on this website shall be considered, construed as, or used as a substitute for, medical advice, diagnosis or treatment. Any action taken based on the contents of this Website or the Resources is solely at your own discretion, risk and liability. https://www.juniperoakwellness.co/disclaimer
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