Your Health Begins with Your Heart


Your health begins with your heart: a 14 day challenge by farmwyfe.comDid you know February is National Heart Month? Heart health is important to me because heart disease runs in my family. We also have friends with babies who’ve had multiple heart surgeries in their young lives. It’s devastating to family members who watch loved ones suffer from this disease.

Heart health matters.

A few years ago I realized the choices I make today for my health could affect my family long-term. I knew making healthy choices must be a priority if I wanted to watch my babies grow up. Playing with them outside and be involved in ALL of their life made me reconsider some food choices I’d made.

But more than food affects our heart health. In this 14-day challenge, I’ve looked to an expert authority on heart health.

The Bible.

And here’s what God’s Word has to say about the heart:

  • Above all else, guard your heart, for everything you do flows from it. Proverbs 4:23
  • My heart and flesh may fail, but God is the strength of my heart and my portion forever. Psalm 73:26
  • Create in me a pure heart, O God, and renew a steadfast spirit within me. Psalm 51:10
  • Peace I leave with you, my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid. John 14:27
  • Blessed are the pure in heart, for they will see God. Matthew 5:8

According to these verses, we should pay close attention to our hearts, especially guarding it.

I have to be quick to curb my anger and guard my heart because everything I do flows from it. It’s easy to lose sight of things if our vision is clouded with anger. Stewing on the injustices and hate of the world isn’t good for our hearts so here are 5 Ways to Improve your Heart Health:

  1. Get moving. Sitting for hours on end increases your risk of heart disease and the lack of movement may affect blood levels of fats and sugars and we don’t want that so get moving. Even if you only have time to stand up and stretch, try to keep your arms over your head for a few minutes to keep the blood flowing and increase your heart rate. Take a 5-10 minute walk on your breaks and pump those arms back and forth. You’ll be glad you did!
  2. Stop stressing. You cannot control everything so decide what is the most important to you and let the rest go–at least for a season. The anger from last weekend’s shootings? Direct it in a healthy way to the government to petition stronger, stricter borders, harsher sentencing, gun safety and awareness, sign petitions. There are healthier ways to make changes than stirring up strife and hostility on social media.
  3. Start laughing. A friend of ours said he and his wife have a loose policy to talk positively at the dinner table because there’s so much negativity in their day at work, they don’t want to bring that home. So they focus on being positive and finding ways to laugh together all the time.
  4. Skip the sugar. A few years ago, I decided to cut out sugar cold-turkey despite warnings from well-meaning friends. It’s just sugar, I thought. What’s the big deal? The big deal is that sugar is as addictive as drugs and the withdrawal is no joke. Severe headaches. Lethargic. Shakes. Anger. I’m not kidding you, I almost passed out but it probably had to do with participating in a 5k the same weekend. Sugar is bad news for your health and should be cut out of your diet, but don’t do it cold-turkey like I did or you can prepare to feel like death.
  5. Focus on your faith. The Bible is full of wisdom and application so make studying it a daily part of your health challenge. Try a topical study on the heart during this 14-day challenge and see what all God has to say about our hearts.

Day 1 Challenge Menu

FOOD: Day 1 Menu

Breakfast: Yogurt parfaits. Yogurt is a great source of protein and most kids love it but try it today layer in a parfait with diced fruit and a sprinkling of granola.

Lunch: Chef Salad. Our kids LOVE creating their own salads from a wide variety of toppings, especially if they are pre-cut or shred and in easy-to-reach bowls. Try these favorite toppings of ours–diced lunch meat, chopped boiled eggs, tomatoes, cucumbers, shredded cheese, olive oil and vinegar, and salt and pepper.

Dinner: Mexican Quinoa. This is a huge hit with our family and simple to make. I love it because it’s a healthy meal and the family likes it because it tastes delicious. Win-win for all of us and those are my favorite kinds of meals! The recipe is at the bottom of this post for you. 🙂


Day 1 Fitness ChallengeFITNESS AND FUN: Indoor Action

Your kids are going to love this and so are you, especially if you’re a frugal mama because this fitness challenge is FREE!

You don’t need any supplies or prep, just access to the internet and an electronic device (the bigger the screen, the better!).

We recently discovered Refit Revolution on YouTube. They have free videos to your favorite upbeat songs and it’s fun for the whole family. Don’t worry if you look silly while you’re doing it–no one’s watching you!

Go get busy moving and grooving and improve your heart health one day at a time!

Don’t forget to share pics of this awesome challenge on social media using the hashtags #farmwyfefresh or #14daychallenge and tag me @thefarmwyfe. Looking forward to seeing all your amazing pictures!


Therefore, whether you eat or drink, or whatever you do, do all to the glory of God.                                                                               1 Corinthians 10:31

This is our memory verse for the challenge so be sure to memorize it as a family. We want to see how you guys memorize Scripture together–post-its around the house, singing the words, flash cards, etc–so share pics of you guys memorizing it and tag @thefarmwyfe!

Wondering what’s going on? Maybe you missed our 14-Day Challenge for Busy Families but you can read the Intro right here and sign up so you don’t miss another awesome post!

Challenge intro

Print Recipe
Mexican Quinoa
A delicious, protein-packed meal the whole family will enjoy!
Prep Time 20 minutes
Cook Time 10 minutes
Prep Time 20 minutes
Cook Time 10 minutes
  1. Brown ground turkey on medium/high heat. While it's browning, prepare quinoa as directed on package. When the turkey is completely browned, add taco seasoning, enchilada sauce, beans, corn, and fluffy quinoa. When the beans and corn are heated through, serve immediately. Top with plain Greek yogurt and shredded cheese and serve with a side salad.
Recipe Notes

Share this Recipe


  1. Mamabeargreen says:

    Such an interesting take on the tragic events of this weekend. I live in Orlando and work in the Media. I’ve been to that bar before and I know people who have lost loved ones in the massacre. You can imagine how close this hits home. It is our job as Americans to change the world. We can do this!!

    • Amanda Wells says:

      That’s awful, I’m so sorry for your friends who lost loved ones last weekend. 🙁 We CAN change the world one small step at a time. Thank you for visiting my blog!

Leave a Reply