FaithFitnesshealth and wellnessRiseTraining

RISE- Warrior Training

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LifeMountaineerPhotography

Making memories- PHOTOSHOOTS and HIDDEN GEMS

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health and wellnessLivingNutritionRecipeRecovery

Summer Flu? Natural Remedies That May Help You Recover and Support Your Immune System

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health and wellnessNutritionRecipe

The Mighty Beet: A Superfood Worth Adding to Your Plate

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LifeLivingNutrition

Comfort is the enemy of progress.

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health and wellnessLivingNutrition

Food labels- Can they be trusted?

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Fitnesshealth and wellnessLivingNutritionRecovery

Order Matters

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FaithFitnesshealth and wellnessRiseTraining

RISE- Warrior Training

by Claire Rae
written by Claire Rae

It's time to RISE

GET YOUR COPY
HERE

If you are ready to talk about spiritual warfare and the implications on your health, your family and the nations, this book is for you. It’s time to get trained up for the war at hand and make sure you are equipped. 

 

By God’s grace I have been given some interesting experiences that have given me plenty of time to grow experiential knowledge about the power that has been given to believers in Jesus Christ. There are some things that just have to be experienced to know they are real. This book is a mix of instructions to overcome unforeseen circumstances, health issues, emotional health and family line tendencies that lead to pour mental or physical health. I outline a  guide to develop the power, love and self-discipline promised to those who believe. I have also added plenty of testimonies as God has granted many great lessons and experiences that only strengthened my faith and determination to get this message out. I can’t go on helping people with their health without talking about the whole truth. We need to go deeper, talk about the demons that torment and the issues at hand that are leaving people without real solutions. 

If you are interested in spiritual warfare, the truth, the power and the authority given to God’s children, this book is for you. 

I was given the opportunity to write a book of instructions for those who are looking deeper and trying to find the answers. I don’t think I have them all but I do know someone who does. This book is created from real life experiences and the Bible as the director. 

May God bless you with all the knowledge you need to win every battle and thrive in your health and your life.

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Claire Rae waterfalls
LifeMountaineerPhotography

Making memories- PHOTOSHOOTS and HIDDEN GEMS

by Claire Rae
written by Claire Rae

I’ve been running around capturing some of the most beautiful locations in the Shuswap area and anywhere from Revelstoke to Kelowna for the 5 years and have stumbles upon many hidden gems in which are amazing locations for engagements, weddings, family and modelling photoshoots. I’ve had the opportunity to work with some amazing models, families and companies creating memories to share. There’s not much time left this summer but if you and your family are in the area or you are planning to head out this way and are looking for some unique and picturesque photos, feel free to reach out and book with me. You can learn more here: https://clairerae.com/portfolio/photography/ and follow me on Instagram @craephoto

I am running a Farm family photoshoot special of $200 until the end of September. Reach out at claire@clairerae.com to book now.

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health and wellnessLivingNutritionRecipeRecovery

Summer Flu? Natural Remedies That May Help You Recover and Support Your Immune System

by Claire Rae
written by Claire Rae

Just because the sun is shining doesn’t mean cold and flu season has completely disappeared. Summer viruses are surprisingly common, and many people find themselves battling sore throats, congestion, fatigue, headaches, body aches, and lingering coughs when they least expect it.

While no herb or supplement is a guaranteed cure for viral infections, God’s creation has given us an abundance of natural tools that may help support the immune system and encourage recovery when paired with good nutrition, adequate rest, and proper medical care when needed.

Here are some of my favorite natural supports for the summer flu season.

1. Lovage: An Old-Fashioned Herbal Treasure

Lovage is one of those forgotten herbs that deserves a place in every garden.

Rich in aromatic compounds and traditionally used throughout Europe, lovage has long been valued for supporting respiratory health and helping the body during seasonal illness. Many herbalists use it in broths and teas to encourage hydration and comfort congestion.

Fresh lovage leaves can be added to soups, while the roots can be simmered into nourishing broths.

Its celery-like flavor makes it both medicinal and delicious.

2. Oil of Oregano: Nature’s Powerful Defender

Oil of oregano has earned a reputation as one of nature’s strongest herbal allies.

It contains naturally occurring compounds such as carvacrol and thymol, which have been studied for their antimicrobial properties. Many people use oregano oil during cold and flu season to support immune function.

Because it is extremely potent:

  • Always dilute it properly.
  • Never take excessive amounts.
  • Follow product directions carefully.
  • Avoid prolonged use without guidance from a qualified healthcare practitioner.

A little goes a long way.

3. NAC: One of the Most Underrated Supplements

NAC stands for N-acetyl-L-cysteine.

It is a supplemental form of the amino acid L-cysteine, which your body uses to produce one of its most important antioxidants: glutathione.

Glutathione is often called the body’s “master antioxidant” because it helps protect cells from oxidative stress and supports detoxification processes throughout the body.

NAC has also been widely studied for its ability to help thin mucus and support respiratory health, making it especially popular during cold and flu season.

Potential benefits include:

  • Supporting glutathione production
  • Helping thin thick mucus
  • Supporting lung health
  • Promoting antioxidant defenses
  • Supporting immune function

As with any supplement, it’s important to consult your healthcare provider if you have medical conditions, take prescription medications, or are pregnant or breastfeeding.

4. Raw Honey: A Time-Tested Soother

Raw local honey has been treasured for generations.

It can be wonderfully soothing for irritated throats and coughs and contains naturally occurring enzymes and antioxidants.

One of my favorite remedies is:

  • 1 tablespoon raw honey
  • Fresh lemon juice
  • Warm water
  • Optional fresh grated ginger

It’s simple, comforting, and delicious.

Important: Never give honey to infants under one year of age because of the risk of infant botulism.

5. Zinc: A Key Mineral for Immune Health

Zinc plays a critical role in normal immune function.

Many people don’t realize that even mild zinc deficiency may impair the body’s immune response.

Foods naturally rich in zinc include:

  • Grass-fed beef
  • Pumpkin seeds
  • Oysters
  • Chickpeas
  • Lentils
  • Eggs

Some people also use zinc lozenges at the very beginning of cold symptoms, although quality and dosage vary between products.

6. Vitamin C: The Classic Immune Support

Vitamin C continues to be one of the most widely used nutrients during illness.

Excellent food sources include:

  • Citrus fruits
  • Strawberries
  • Kiwi
  • Bell peppers
  • Broccoli
  • Rose hips

Whole foods should always be the foundation whenever possible.

7. Garlic: Nature’s Kitchen Medicine

Fresh garlic has been used medicinally for centuries.

Its sulfur-containing compounds have been widely studied for their role in supporting immune health.

For those who tolerate it well, fresh crushed garlic added to soups and broths is a wonderful addition during illness.

8. Ginger: Comfort for the Whole Body

Fresh ginger tea can help soothe:

  • Sore throats
  • Nausea
  • Chills
  • Digestive discomfort

Simply slice fresh ginger into simmering water for 10–15 minutes and add honey after it cools slightly.

9. Bone Broth: Nourishment When You Need It Most

Sometimes healing isn’t complicated.

A slow-simmered bone broth provides:

  • Hydration
  • Minerals
  • Protein
  • Comfort when appetite is low

Add garlic, onions, lovage, parsley, thyme, and sea salt for an incredibly nourishing immune-supporting meal.

10. Don’t Underestimate Rest

One of the greatest healers is often the one we ignore.

Sleep.

Your immune system performs some of its most important work while you rest.

Turn off the screens… easier said than done.

Stay hydrated.

Spend time in prayer.

Eat nourishing food.

Allow your body the time it needs to recover.

My Favorite “Summer Flu Support” Tea

  • Fresh ginger
  • Fresh lovage leaves
  • Lemon slices
  • Raw honey
  • A pinch of cinnamon
  • Optional fresh thyme

Steep for 10 minutes and sip warm throughout the day.

11. Elderberry: A Time-Honored Immune Ally

Elderberry has been used in traditional herbal medicine for centuries and remains one of the most popular natural remedies during cold and flu season. Rich in naturally occurring anthocyanins and antioxidants, elderberries have been studied for their potential to support the immune system and help the body respond to seasonal illnesses.

Many people enjoy elderberry in the form of syrups, teas, tinctures, or gummies, but making your own syrup at home is a simple and rewarding way to keep this traditional remedy on hand.

Simple Homemade Elderberry Syrup

Ingredients:

  • 1 cup dried elderberries
  • 4 cups filtered water
  • 1 teaspoon cinnamon
  • 1 teaspoon fresh grated ginger (or ½ teaspoon dried)
  • 2–3 whole cloves (optional)
  • 1 cup raw local honey

Directions:

  1. Add the elderberries, water, cinnamon, ginger, and cloves to a saucepan.
  2. Bring to a gentle boil, then reduce to a simmer for 30–45 minutes, allowing the liquid to reduce by about half.
  3. Remove from heat and let cool until warm, not hot.
  4. Strain out the berries and spices.
  5. Stir in the raw honey until fully combined.
  6. Store in a glass jar in the refrigerator for up to several weeks.

Many families take elderberry syrup during periods of seasonal illness or increased exposure, while others simply enjoy it as part of their wellness routine.

A Few Important Notes

  • Only use properly prepared ripe elderberries from trusted sources. Raw or unripe elderberries, as well as the leaves, stems, and seeds in large quantities, can contain compounds that may be toxic if improperly prepared.
  • Elderberry is a supportive wellness tool—not a replacement for medical care or a cure for viral infections.
  • If you have an autoimmune condition, are pregnant or breastfeeding, or take prescription medications, consult your healthcare provider before using elderberry supplements regularly.

One of my favorite immune-supporting combinations is a warm cup of ginger and lovage tea with a spoonful of raw honey, paired with nourishing bone broth, plenty of fluids, restful sleep, and homemade elderberry syrup waiting in the fridge when the first signs of a summer bug appear.

Sometimes the simplest gifts from God’s creation are the ones that bring the greatest comfort.

Final Thoughts

Natural remedies can be wonderful tools to support the body, but they are not substitutes for professional medical care. If you experience difficulty breathing, persistent high fever, chest pain, dehydration, confusion, or symptoms that rapidly worsen, seek medical attention promptly.

I firmly believe God has filled His creation with incredible gifts that can nourish and support our health. Pair those gifts with wisdom, wholesome food, quality sleep, movement, gratitude, and prayer, and you’ll be giving your body every opportunity to recover and thrive.

“Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers.” — 3 John 1:2 (NKJV)

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health and wellnessNutritionRecipe

The Mighty Beet: A Superfood Worth Adding to Your Plate

by Claire Rae
written by Claire Rae

There is something remarkable about beets. Their deep ruby color hints at the powerful nutrients packed inside, and their earthy sweetness makes them one of nature’s most versatile foods. Whether eaten raw, roasted, juiced, pickled, or fermented, beets have earned their place among the healthiest foods you can eat.

As more people seek natural ways to support their health, beets stand out as an affordable, nutrient-dense food that can benefit nearly every system in the body.

Why Beets Are So Good for You

1. Support Heart Health

Beets are naturally rich in nitrates, compounds that the body converts into nitric oxide. Nitric oxide helps relax and widen blood vessels, improving circulation and supporting healthy blood pressure levels.

Many athletes also use beet juice before exercise because improved blood flow can increase endurance and oxygen delivery throughout the body.

2. Improve Energy and Stamina

If you are looking for a natural energy booster, beets may help. Studies have shown that dietary nitrates can improve exercise performance and reduce fatigue by helping muscles use oxygen more efficiently.

Instead of reaching for another cup of coffee, consider adding beets to your diet.

3. Help Detoxify the Liver

Beets contain betalains, powerful antioxidants responsible for their vibrant color. These compounds support the body’s natural detoxification processes and may help the liver process toxins more effectively.

The liver works tirelessly to filter and cleanse the blood. Including foods like beets can help support this vital organ.

4. Rich in Antioxidants

Free radicals can contribute to aging and chronic disease. Beets contain antioxidants that help combat oxidative stress and protect cells from damage.

Their antioxidant content makes them a valuable addition to an anti-inflammatory lifestyle.

5. Promote Digestive Health

Beets are a good source of fiber, which supports healthy digestion and regular bowel movements. Fiber also helps feed beneficial gut bacteria, contributing to a healthier microbiome.

A healthy gut is connected to stronger immunity, better nutrient absorption, and improved overall wellness.

6. Support Brain Function

Improved blood flow doesn’t only benefit the heart—it benefits the brain as well. Research suggests that the nitrates found in beets may help increase blood flow to areas of the brain associated with memory and cognitive function.

7. Provide Essential Nutrients

Beets contain:

  • Folate (Vitamin B9)
  • Potassium
  • Manganese
  • Iron
  • Vitamin C
  • Magnesium
  • Fiber

These nutrients work together to support energy production, immune function, muscle health, and overall vitality.

Don’t Throw Away the Greens!

Many people discard beet greens, but they may be even more nutritious than the root itself.

Beet greens are rich in:

  • Iron
  • Vitamin K
  • Vitamin A
  • Vitamin C
  • Magnesium
  • Potassium

Use them just as you would spinach, kale, or Swiss chard.

Delicious Ways to Enjoy Beets

Roasted Beets

Roasting brings out the natural sweetness of beets.

Directions:

  1. Wash and trim beets.
  2. Drizzle with olive oil.
  3. Wrap in foil or place in a covered baking dish.
  4. Roast at 400°F (205°C) for 45–60 minutes.
  5. Peel and slice before serving.

Serve with goat cheese, walnuts, and balsamic vinegar for a simple and delicious salad.

Fresh Beet Salad

Ingredients:

  • 2 raw beets, shredded
  • 1 apple, shredded
  • Juice of 1 lemon
  • Handful of chopped parsley
  • Salt and pepper to taste

Mix together and enjoy a refreshing, nutrient-rich salad.

Beet Smoothie

Blend:

  • 1 small cooked beet
  • 1 banana
  • 1 cup berries
  • 1 cup coconut water
  • Ice

This makes a naturally sweet smoothie packed with antioxidants.

Fermented Beets: A Traditional Superfood

Fermentation increases beneficial probiotics and can improve digestion while preserving nutrients.

Simple Fermented Beets Recipe

Ingredients:

  • 4 medium beets
  • 1 tablespoon sea salt
  • 4 cups filtered water

Instructions:

  1. Wash and peel beets.
  2. Cut into small cubes.
  3. Place in a clean glass jar.
  4. Dissolve salt in water to create a brine.
  5. Pour brine over beets until completely covered.
  6. Leave at least one inch of headspace.
  7. Use a fermentation weight or clean cabbage leaf to keep beets submerged.
  8. Cover with a fermentation lid or loose-fitting lid.
  9. Allow to ferment at room temperature for 5–10 days.
  10. Taste daily after day five.
  11. Refrigerate when desired flavor is reached.

These fermented beets make a delicious probiotic-rich side dish.

Beet Kvass: An Ancient Healing Tonic

Beet kvass is a traditional fermented beverage originating from Eastern Europe.

Beet Kvass Recipe

Ingredients:

  • 2 large beets
  • 1 tablespoon sea salt
  • 6 cups filtered water

Instructions:

  1. Wash beets thoroughly.
  2. Cut into cubes (do not grate).
  3. Place in a half-gallon glass jar.
  4. Add salt.
  5. Fill with water.
  6. Cover loosely.
  7. Ferment for 5–7 days.
  8. Strain and refrigerate.

Drink 2–4 ounces daily as a tonic.

Many people enjoy beet kvass for digestive support, liver health, and overall wellness.

Growing Appreciation for God’s Design

It’s amazing how many powerful foods God placed within creation long before modern science understood their benefits. The humble beet is a perfect example. Packed with nutrients, antioxidants, fiber, and natural compounds that support circulation and vitality, this simple root vegetable reminds us that some of the best medicine can be found right in the garden.

As we become more intentional about where our food comes from and how it is grown, foods like beets encourage us to return to simpler, more natural ways of nourishing our bodies. Whether roasted fresh from the garden, fermented for gut health, or blended into a smoothie, beets are a delicious reminder that real food still matters.

Sometimes the smallest changes in our diet can have the biggest impact on our health. Adding beets to your weekly meal plan may be one of those changes.

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Comfort is the enemy of progress.

by Claire Rae
written by Claire Rae

As you may know I’ve been on the healing journey for the last few years and part of God’s restoration plan was for me to start working with an organic farm. The soil, the food, the physical strengthening and the community I didn’t know I needed was all part of His master plan. Since then my learning curve has been intense in all departments but the value is far greater than I ever learned in university or any other formal education I’ve endured.

There’s something about summer on the farm that changes you. The long days, the early mornings, the dirt under your nails, and the constant reminder that growth takes time, patience, and hard work. As I continue learning the ins and outs of organic farming, I find myself more grateful than ever to be right in the heart of it all—to witness firsthand what it takes to grow real food and to be surrounded by people who genuinely care about the land, the animals, and the future of our communities.

Organic farming has opened my eyes in ways I never expected. It’s one thing to walk through a grocery store and grab whatever looks fresh on the shelf, but it’s another thing entirely to understand the labor, sacrifice, and stewardship that goes into producing healthy food naturally. Every seed planted carries hope. Every harvest reflects months of unseen effort. And every local farmer is fighting an uphill battle to provide food that nourishes rather than harms.

The more I learn, the more I realize how important it is to get local when choosing our food. Supporting local farms is about so much more than buying produce from a roadside stand or visiting a farmers market on the weekend. It’s about investing in your own health, your local economy, and the future of the next generation. It’s about knowing where your food comes from, how it was raised, and who worked tirelessly to bring it to your table.

We live in a world built on convenience. Fast food, processed meals, online grocery orders, and shortcuts have become normal. Convenience feels good in the short term because it saves time and effort, but the long-term effects on our bodies, communities, and the world around us are far greater than most people realize. Cheap food often comes at a hidden cost—declining health, weakened local economies, damaged soil, and food systems controlled by corporations rather than communities.

Comfort can easily become the enemy of progress. Growth rarely happens in places of ease. It happens when we are willing to change our habits, ask questions, learn new skills, and make intentional choices. Choosing local food may take more effort. Growing your own garden may require sacrifice. Shopping at a farmers market instead of grabbing the quickest option may not always feel convenient. But every small decision matters.

The effort we make today creates ripple effects tomorrow. Supporting local farmers keeps communities alive. Learning how food is grown reconnects us to creation. Teaching our children where food comes from gives them a stronger foundation for the future. And caring about the quality of what we put into our bodies is one of the greatest forms of stewardship we can practice.

I feel incredibly blessed to be surrounded by people who are passionate about organic farming and sustainable living. Being part of this farming community has reminded me that real change starts close to home. It starts in our kitchens, our gardens, our conversations, and our willingness to participate instead of remaining passive consumers.

This summer I again get the opportunity to participate in my local community in new ways as the learning continues. There’s honestly so much more than you would think at first glance. It’s beyond comprehensive and would take a lifetime to master. I honestly get my mind blown on the daily. The beauty of farming is that it constantly reminds us that what we sow today will eventually become tomorrow’s harvest. It also involves a lot of faith to continue on when you get tired or things don’t go as planned, as they often don’t. I love watching God work things out with all the elements at play, its incredibly useful in teaching God’s goodness and love for us in the way we get to watch God grow things from the seeds we plant. I just think, WOW! God made such a cool planet and ecosystem.

So as summer unfolds, I encourage you to get involved where you are. Visit a local farm. Grow something, even if it’s small. Ask questions. Support local businesses. Learn about your food. Step outside the cycle of convenience and into something more meaningful. You may discover that the extra effort doesn’t just change your health—it changes your perspective, your community, and your future.

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health and wellnessLivingNutrition

Food labels- Can they be trusted?

by Claire Rae
written by Claire Rae

There are warnings we can’t afford to ignore anymore if we truly want to be healthy. I’ve been talking about eating well for years, but we’ve reached a point where the choices we make about our food—and where it comes from—matter more than ever. If we ignore that, we shouldn’t be surprised when unexplained health issues begin to show up.

I’m not speaking from a place of fear, and I’m not claiming to be immune. None of us are. Every good thing we have is given from above, and this message isn’t meant to alarm you, but to affirm what many are already sensing or becoming aware of.

I’m also not here to promote any one farm or solution. What I have access to right now is a blessing for this season, but my trust isn’t in any one source—it’s in God, who provides all good things. This is simply a reminder for those who may not yet realize how much our food system has changed over the past 20 years, and how quickly those changes are accelerating.

You might wonder how we got here. The truth is, it’s been shaped by many small choices—both individually and collectively—along with leadership that hasn’t always acted in the best interest of people. Scripture reminds us that the enemy comes to steal, kill, and destroy, but we are also given wisdom so we can live with discernment and thrive. We are called to be “wise as serpents and innocent as doves” (Matthew 10:16).

Hold onto that as you make daily decisions.

This isn’t about fear—it’s about awareness and wisdom. Pray over your choices. Ask for guidance. Whenever possible, seek out local sources for your food. Not everything in the grocery store is harmful, but the quality of what’s available is shifting, and not always for the better. It’s no longer just about obvious processed foods—changes are happening across the board, even in produce and meat.

Again, don’t be afraid—but don’t stay unaware.

At the end of the day, none of us are getting out of this life unchanged. But if we have the opportunity to make better, wiser choices—why wouldn’t we?

It can be simpler than it seems. Start by asking:
Who is producing my food?
Where is my money going?
Does this support something good for my body and my community?
Do these producers have integrity?

These questions may feel like a lot, but the details do matter—especially when it comes to what we put into our bodies. If you’ve ever dealt with a food sensitivity or allergy, you already understand how important this is.

Be mindful. Seek wisdom. Pray for direction. Ask God to lead you to the right sources in your area. Pay attention to what you find—it may matter more than you realize right now.

Understanding Food Labels & Keeping Your Food Real
Why going local might be the most honest way to eat

Walk into any grocery store and you’re met with a wall of promises—natural, organic, whole grain, plant-based, no added sugar. It looks like health. It sounds like health. But if you flip the package over, the truth is usually far more complicated.

If you want to eat real food—food that actually nourishes your body—you have to learn how to read between the lines. And more often than not, that journey leads you out of the grocery aisle and straight to local farms and roadside stands.

The Illusion of Food Labels

Food labels are designed to sell, not to inform.

Terms like “natural” and “made with real ingredients” have no strict, meaningful definition in many cases. Even “organic,” while regulated, doesn’t necessarily mean fresh, local, or nutrient-dense—it can still be processed, packaged, and shipped thousands of miles before reaching your plate.

Here’s what to watch for:

  • Long ingredient lists – Real food doesn’t need a paragraph to explain itself.
  • Unfamiliar names – If you can’t pronounce it, your body may not recognize it either.
  • Hidden sugars – Words like maltodextrin, dextrose, and cane juice all point back to sugar.
  • Seed oils and additives – Common in processed foods, often inflammatory and heavily refined.

A simple rule: the more packaging and marketing involved, the further you are from real food.

What “Real Food” Actually Means

Real food isn’t complicated—it’s just been buried under layers of convenience culture.

Real food looks like:

  • Vegetables grown in soil, not factories
  • Meat raised on pasture, not in confinement
  • Eggs from chickens that see sunlight
  • Milk that hasn’t been stripped, altered, and rebuilt
  • Bread made from simple ingredients, not preservatives

It’s food that your great-grandparents would recognize instantly.

Why Local Farms Are the Answer

If grocery store labels are confusing, local farms are refreshingly simple.

There’s no marketing team, no deceptive packaging—just people growing food.

When you buy from a farm stand, you’re not decoding a label. You’re having a conversation.

You can ask:

  • How was this grown?
  • What was used on it?
  • When was it harvested?
  • How were the animals raised?

And you’ll get a real answer.

That level of transparency doesn’t exist in large-scale food systems.

The Nutrient Difference

Food from local farms is often:

  • Fresher – picked at peak ripeness, not early for shipping
  • More nutrient-dense – less time between harvest and consumption
  • Free from unnecessary additives – no need for preservatives when food is fresh

A tomato from a grocery store might look perfect, but a tomato from a local farm will taste alive. That difference isn’t just flavor—it’s nutrition.

The Hidden Cost of Convenience

Processed food is built for shelf life, not human life.

It’s engineered to:

  • Be addictive
  • Be cheap to produce
  • Last as long as possible

But the cost shows up later—in gut health issues, inflammation, fatigue, and chronic disease.

When you rely on packaged foods, you’re often trading short-term convenience for long-term health.

Finding Real Food Near You

If you’re ready to step out of the system, here’s where to start:

  • Farm stands – Often right on the roadside, especially in rural areas
  • Farmers markets – A hub of local growers and seasonal food
  • Community-supported agriculture (CSA) – Weekly boxes directly from farms
  • Local directories & word of mouth – Ask around—people who eat real food usually know where to find it

Living in or near a place like Vancouver gives you access to an incredible range of farms, especially in nearby regions like the Fraser Valley but don’t limit yourself wherever you live, there are farmers markets in each city so don’t make excuses, just rearrange your schedule and make it work. What you avoid now, will show up later with regret if you don’t.

Eating With the Seasons

One of the biggest mindset shifts is learning to eat what’s in season.

Real food isn’t available year-round in the same way—and that’s a good thing.

Seasonal eating:

  • Aligns your body with natural rhythms
  • Supports local farmers
  • Ensures you’re getting food at its nutritional peak

It also reconnects you to the land in a way grocery stores never will.

The Truth: Real Food Requires Intention

There’s no shortcut to eating real food.

It takes:

  • Planning
  • Effort
  • Awareness

But what you gain is far greater:

  • Better health
  • Stronger connection to your food
  • Support for local communities
  • A deeper sense of trust in what you’re eating

Final Thoughts

Understanding food labels is a good first step—but it’s not the final answer.

Because the truth is, the healthiest food often doesn’t need a label at all.

It’s grown by someone you can meet.
Picked not long before you eat it.
And sold without a list of ingredients—because it is the ingredient.

If you want to keep your food real, step away from the packaging and step toward the source.

That’s where real nourishment begins.

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Fitnesshealth and wellnessLivingNutritionRecovery

Order Matters

by Claire Rae
written by Claire Rae

The Order of Health: Why Foundation Matters More Than Balance

In today’s world, “balance” is often the goal. We’re told to eat well, exercise consistently, rest more, work hard, and maintain healthy relationships. But what happens when you try to balance everything… on the wrong foundation?

The truth is—order matters more than balance. Because when your foundation is off, everything built on top of it becomes unstable.

1. God First: The Foundation of Everything

True health doesn’t begin in the body—it begins in the spirit.

When God is first, everything else finds its rightful place. Peace replaces anxiety. Purpose replaces striving. Identity replaces insecurity. Without this foundation, even the best habits can feel empty, forced, or unsustainable.

You can eat perfectly, train daily, and still feel lost, burned out, or disconnected. Why? Because the core is misaligned.

Putting God first isn’t about routine—it’s about relationship. It’s about surrendering control and allowing truth to lead your life. From that place, clarity flows into every other decision you make.

2. Nutrition: Fuel with Wisdom

Once your foundation is set, what you put into your body becomes the next priority.

Nutrition is more than calories—it’s communication. Every bite tells your body something: to heal, to inflame, to energize, or to drain. When guided by wisdom and knowledge, food becomes a tool for life, not just survival.

But without the right order, nutrition can become obsessive, confusing, or even harmful. When rooted in a grounded spirit, your choices become intentional—not emotional.

3. Exercise: Movement with Purpose

Exercise is powerful, but it should never come before alignment.

Movement strengthens the body, sharpens the mind, and builds resilience. But when it’s driven by insecurity, comparison, or pressure, it leads to burnout or injury.

When your spirit is grounded and your body is properly nourished, exercise becomes something different—it becomes a celebration, not a punishment.

4. Rest: The Missing Key

Rest is not weakness—it is design.

Without proper rest, everything suffers. Hormones become imbalanced, stress increases, clarity fades, and even your spiritual connection can feel distant.

Rest restores what effort depletes. It’s where healing happens—physically, mentally, and spiritually.

5. Relationships: Who You Walk With Matters

You are shaped by the people around you.

Right relationships will encourage growth, truth, and accountability. Wrong ones will drain, distract, and distort your priorities.

When your foundation is strong, you begin to recognize which relationships align with your purpose—and which don’t.

6. Work: Purpose Over Pressure

Work is meant to be an expression of purpose, not a source of identity.

When God is first, work flows from calling—not from fear, validation, or survival. It becomes meaningful, not consuming.

Without order, work can easily take the top spot—leading to stress, imbalance, and burnout.

When the Order Is Off

Here’s the reality:
If something is off at the foundation, everything above it will be affected.

  • If God isn’t first, confusion creeps in.
  • If nutrition is neglected, energy and clarity drop.
  • If exercise is misused, the body breaks down.
  • If rest is ignored, everything weakens.
  • If relationships are unhealthy, your direction shifts.
  • If work is misplaced, life becomes overwhelming.

You can’t fix a top-level problem with a surface-level solution. You must go back to the root.

True Balance Starts with a Firm Foundation

Balance is not about doing everything equally—it’s about doing everything in the right order.

When your foundation is firm:

  • Your choices become clear
  • Your energy becomes consistent
  • Your purpose becomes steady

But when the foundation is shaky, even the smallest pressure can shake everything.

What that looks like in your life

  • Starting your days off with time with God and reading your Bible for daily truth and prayer acknowledging that He is God and you are not. You are loved and He wants to help you with every part of your life. Seek Him for wisdom in your choices. See what He has to say in His word and follow what He tells you.
  • Planning your diet for success- Eating whole foods and eating less processed food wherever possible. This is a deeper dive and needs to be well established for long term health planning. You may consider hiring myself as a diet coach as much of the food no in grocery stores are deceptive and need discernment and experience to navigate.
  • Scheduling in consistent physical activities in your life without making it an obsession or weight and appearence focused but energy and stress relief with strength at the core of it’s purpose.
  • Scheduling in time with healthy relationships, Godly ones with similar core morals and accountability structured in. Relationships need honestly and vulnerability to be real and valuable. Surface level connections in excess erode growth and can keep you stuck in cycles that keep you sick and depressed or making poor lifestyle choices. Just because everyone is doing an unhealthy behaviour doesn’t make it right or worthwhile. Knowing when to step away and ask God for good relationships is key to healthy living.
  • Rest- not only in good sleep and days of rest but in mental rest where you learn to give the problems of the world back to God as a daily routine. Yes, we solve problems but by the leading of the Holy Spirit and not because we are the saviour. We do our part in which is given to us and we give the rest back to God. We must learn to rest and not to worry because God commands that of us. Worry is not of God – That’s why God gave us the Sabbath as a gift; to remind us that He even rested after His work as it was good to do so.
  • Ultimately you need to trust the process God has given us and walk in it. Little steps that turn into routines that play out in the long run to create a healthy life. When you fall or get pulled off course, you ask for forgiveness and ask to be put back on the right path. Do it over and over and eventually you get really good at it and

Final Thought

If something feels off in your health, don’t just adjust your habits—examine your order.

Go back to the beginning. Realign your foundation. Build from truth.

Because when the foundation is right, everything else has the strength to stand.

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@2021 - Claire Rae