Guest Blog Post by Sharae Jenkins

Hello ladies! Today I have a guest blogger, Sharae Jenkins, sharing with you on one of the most important things that you need to know when you reclaim your power and identity so that you know you are enough: building resilience and flourishing. Building resilience and flourishing involves a holistic approach of nourishing the whole person emotionally, mentally, spiritually, and physically . Her article will deal with the physical, or wellness aspect, i.e., being careful of what you are putting into your bodies. I pray that you will find her post encouraging, motivating, and enlightening. Be blessed!

Sharae Jenkin’s Blog Post:

When you’re stressed out, the foods that you’re more likely to turn to are traditional ‘comfort’ foods – think large meals, take-out, fatty foods, sweet foods, and alcohol.

While turning to these foods can make you feel better temporarily, in the long run, they can make you will feel worse. When your body isn’t getting the right nutrition, you can begin to feel less energetic, more lethargic, and in some cases less able to concentrate and focus. All of this can lead to even more stress.

Foods that Fight Stress

If you’ve been feeling more stressed out than usual lately, it’s important to know which foods are best to choose and which to avoid when it comes to combating stress and helping you to deal with feelings of stress and anxiety. The best way to fight stress is to have a healthy, balanced diet which includes a moderate amount of each of the different food groups.

Filling up on foods such as whole grains, leafy vegetables, and lean proteins as the basic staples of the diet is the best way to ensure that your body gets the optimum amounts of nutrients to fight both physical and mental health problems. When it comes to choosing the foods to eat, some have a range of great properties which help the body to combat stress. Choosing these stress-busting foods will help to heal and calm your mind in the long-run rather than providing a temporary fix.

Part 1: Some of the best stress-fighting foods include:

  • Avocado – Avocados are a creamy and versatile fruit which can be eaten in a range of different ways whether you enjoy it raw, made into sauces, dressings and dips, or in a smoothie. Avocados contain higher levels of vitamin E, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties
  • Blueberries – Blueberries have some of the highest levels of antioxidants, which means that this berry has been linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind – all of which can help you to better deal with stress.
  • Chamomile Tea – Drinking liquids which are high in sugars and caffeine, such as coffee, energy drinks or soda, can actually increase your stress levels if consumed regularly. Chamomile tea has long been used as a natural bedtime soother, and it has also been used in clinical trials, which determined that chamomile tea is effective in reducing the symptoms of generalized anxiety disorder.
  • Chocolate – Dark chocolate in particular is best for you, as it contains more flavanol’s and polyphenols, two hugely important antioxidants which can help combat stress
  • Beef – Grass-fed beef has a huge range of antioxidants, including beta-carotene and Vitamin’s C and E, which can help your body to fight stress and anxiety.

Part 2: Some of the best stress-fighting foods include:

  • Oatmeal – As a complex carbohydrate, eating oatmeal causes your brain to produce higher levels of the feel-good chemical serotonin, helping you to feel calmer and less stressed.
  • Walnuts – If you’re looking for a healthy snacking option which will help you to stay better in control of your stress levels, walnuts are a great choice. There is no denying the sweet, pleasant flavor of walnuts and they can be a tasty snack for in-between meals or as part of a desert.
  • Pistachios – Studies have found that simply eating two small, snack-size portions of pistachios per day can lower vascular constriction when you are stressed, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can actually be quite therapeutic!
  • Green Leafy Vegetables – Leafy, green vegetables should be a pivotal part of anyone’s diet. Along with helping to combat stress, leafy greens are full of nutrients and antioxidants which help to fight off disease and leave your body feeling healthier and more energized. Dark leafy greens, for example spinach, are especially good for you since they are rich in folate, which helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical.
  • Fermented foods – Last but not least, eating fermented foods such as yogurt can help to keep your gut healthy, which actually in turn will help to improve your mental health and reduce stress levels.

Putting Together Your Diet Plan

Planning your meals wisely is key to not only staying physically fit and healthy, but also to staying mentally strong and being able to best manage your levels of stress. Knowing which foods to avoid and which are the best to reach for to snack on when you’re feeling worried and anxious is important to helping you get control over your emotions and fears.

A good example of a healthy, stress-busting menu would be:

Breakfast: Oatmeal with berries or a fruit smoothie with avocado and berries

Mid-morning snack: Greek yogurt with fruit or a handful of pistachio nuts

Lunch: A whole-grain pasta salad filled with plenty of leafy greens

Afternoon snack: Dark chocolate

Dinner: Grass-fed beef with vegetables

Before bed: Chamomile tea

Of course, you don’t need to stick to this menu – but it gives you a good idea!

Remember to practice portion control when eating foods such as nuts, chocolate, yogurt or avocado! As the saying goes, you are what you eat – so make sure that first and foremost, you’re filling yourself up with foods which are good for your mental health.

P.S. Just in case you missed the exciting news, I just released my Summer Shape Up Recipe Book! 40 delicious, summer-inspired recipes to help you stay Fab + Fit this summer and beyond! Get the yummy details here!

Yours in wellness,

Sharae Jenkins, MBA, FNS

Nutritionist + Health Coach + Blogger

Text FABFIT to (877) 660-2651 for practical wellness tips + exclusive recipes!

I help career women who struggle losing weight create effective and sustainable lifestyle changes while eating food they enjoy! Learn more about my 1:1 Health + Nutrition Coaching or my Personalized Meal Planning Service!

You can follow Sharae Jenkins on instagram at @fab_fitcoaching.

Episode 118: An lnterview with Bestselling Author & Speaker Cherlyn Decker

The Valley of Grace Podcast
The Valley of Grace Podcast
Episode 118: An lnterview with Bestselling Author & Speaker Cherlyn Decker

If I know the ending, then it will make going through the process of recovering from trials, unhealthy relationships, disappointments in life easier. This is the misconception that we often have. The bottom line is that it all comes down to trust. Listen to this episode between Bestselling Author & Speaker Cherlyn Decker and I to find out why this is the case, along with how self-awareness and discernment play a role in reclaiming the power and identity that you lost from being in an unhealthy relationship.

Follow Cherlyn:







Clubhouse: @cherlyndecker 

Special Treat here for my listeners from Cherlyn:

In case you missed the last podcast episode, you can catch that one here. Be blessed!

An lnterview with Bestselling Author & Speaker Cherlyn Decker Podcast Topics

  • Trusting God When you don’t know the ending
  • Why We Stay in Unhealthy Relationships
  • The Role of Discernment
  • How we can allow trials to change us

Until Next Time!


Episode 117: Healing is a Choice: An Interview with Jennifer Ramirez-Part 3

The Valley of Grace Podcast
The Valley of Grace Podcast
Episode 117: Healing is a Choice: An Interview with Jennifer Ramirez-Part 3

Do you want to get to the good stuff?  I know I do.  We want a magic pill for everything. Forget about the healing and the pain.  Later for that.  It sounds like the perfect plan. However, if your plan is to go from where you are now, to where you want to be, skipping over the pain will only take you back to where you are now. It may seem counterintuitive. However, the only way to the other side is through.  As Jennifer put it in this episode: “Healing is a choice.”  Creating an empowered new chapter of life requires healing from past hurts.  And when you are healed, you gain resilience and perspective that you couldn’t have gained otherwise.  Listen to the last part of this series between Jennifer and I as we dissect healing, our need for instant gratification, not enoughness and so much more.

Podcast Outline

  • Healing
  • Choices
  • Resilience
  • Flourishing
  • Instant Gratification
  • Not Enoughness
  • Fun Things about Jennifer

Until next time,


Codependency Is Real-Part Three

No matter what situation it is, the hardest part about taking on any task when it comes to self-growth and self development is dealing with you. It feels better to hold up the mirror to everybody else? It makes us feel like we are better somehow.

But guess what? Paying attention to what everybody else is doing is a blinder for minding your own business and digging deeper into our own pile of junk.

When you are playing the role of a codependent, you don’t have time to check in with yourself to see what’s really going on. Your focus is on saving the other person. As mentioned in the last post, codependents stay in the state they are in number one, because of fear, and then number two: insecurities.

“The common areas of insecurities and or brokenness are low self-esteem, low self-worth, poor body image, and not enoughness. Codependents cover up these areas by becoming the Savior of the day in their spouse’s, coworker’s, friend’s, or ministry partner’s life. So, even when you have the come to Jesus moment and stop doing things for the other person, if you don’t take the time to do the self-work, you will be right back to wearing your cape as Savior of the day, and playing Jesus.

Frustration is the catalyst for change. However, that is only if the desire and hard work required to be a better version of you outweighs the pain of staying in the comfort zone of where you are now. “

Katina Horton

Creating an empowered new chapter of life involves healing from past hurts. And in turn, healing from past hurts helps us to gain resilience and perspective. In our next post, I will discuss the dangers of enmeshment.

Episode 116: An Interview with Jennifer Ramirez -Part 2

The Valley of Grace Podcast
The Valley of Grace Podcast
Episode 116: An Interview with Jennifer Ramirez -Part 2

Next in line to our own brokenness, the number one reason women go from one unhealthy relationship to the next is the fear of being alone. The unspoken rule becomes “I gotta have a man.” And when we follow this rule, and not give ourselves sufficient time to heal, we continue the unhealthy relationship patterns of behavior. Space, time, and stillness gives us clarity, discernment, and the ability to hear God’s voice. However, the craving for a new physical relationship often outweighs the cravings in our hearts for God. Listen to the second part of the interview between Jennifer Ramirez and I to hear more on this topic along with why women often fall victim to narcissistic relationships.

An Interview with Jennifer Ramirez Part 2 Podcast Outline Topics

  • The Unhealthy Relationship Cycle
  • Breaking Free
  • Knowing Your Worth
  • Dealing With Our Brokenness
  • Having a Come to Jesus Moment
  • The Loneliness Factor
  • The Perfect Ingredient for a Narcissist
  • Stepping out in Faith

Stay tuned for Part 3. Interview with Founder & Executive Director of &Rise Jennifer Ramirez

In the meantime, check out Jennifer Ramirez’s website so that you are familiar with all of the services that she has to offer.

Until next time,

Katina Horton

Episode 115: Interview with Founder & Executive Director of &Rise Jennifer Ramirez-Part 1

The Valley of Grace Podcast
The Valley of Grace Podcast
Episode 115: Interview with Founder & Executive Director of &Rise Jennifer Ramirez-Part 1

Have you ever said the following: “Why am I finding myself in the same situation? I need a new man, a new job, and a new house.”? If that sounds like you, then listen to this episode between Jennifer and I as we unpack some of the things that are holding us back. And the answer is not what you think.

Interview with Jennifer Ramirez Podcast Topics:

Stay tuned for Part 2. Interview with Founder & Executive Director of &Rise Jennifer Ramirez

In the meantime, check out Jennifer Ramirez’s website so that you are familiar with all of the services that she has to offer.

Until next time,

Katina Horton

Episode 114: Juneteenth Celebration

The Valley of Grace Podcast
The Valley of Grace Podcast
Episode 114: Juneteenth Celebration

For the first time in our nation’s history, Juneteenth has been adopted as a national holiday. We still have a long way to go. However, as we already know, creating an empowered new chapter of life means taking any kind of step forward, no matter how small they may be.

In order for us to move forward in our relationships, and in our country in general, certain things have to be there to set the stage. Can you imagine a film director having the video personnel to start recording a movie without the props in place? It would be a hot mess. In order to move forward in our relationships, we have to build them upon a foundation of truth. Today’s recording is meant to inspire, motivate, and challenge you to figure out where you will stand when the film director says, “Action!”

Happy Juneteenth!

Until next time,


Codependency is Real

When you think of the word codependency, it immediately makes you want to think of a person who is in a relationship with an alcoholic. That is what I thought it meant. However, this is a narrow view of the word codependency, and it took a while for me to learn that.

Codependency in basic terms, is an enabler. Codependents enable/assist their spouses, partners, life-giving friends, family members, kids, coworkers, etc. to be irresponsible in whatever area that they are struggling in. This enabling could be in the form of giving money for addictions, arguing back and forth with the person so that they make “their issue” your issue, or ignoring the behavior towards us instead of creating boundaries for how we will live and or function going forward.

Once the honeymoon phase of a relationship is over, problems will occur. And to be honest, the problems started occurring before this phase was over. You were just so in love, that you ignored them. If you are not strong in your identity, and your partner isn’t being responsible in a certain area, you can slowly fall into the role of taking up the slack.

And just like doing everything your partner wants to do gets played out, so does codependency. How does one get out of this cycle? We will dig in a little deeper in the next post. Be blessed.

Until next time,


The Relationship Cycle-Entering the Door-Part 2

As we talked about in my last post, it is normal to be apprehensive whenever you start any kind of relationship. You don’t know what’s going to happen when you open that door.

The other thing that is normal is for both parties to be overly concerned with putting on an impression for the other person. We want to be liked. And we want to appear to be agreeable. If one person says, “Let’s go to the movies. What do you want to see? Then, the other person may say, “Whatever you want to see.” Sometimes that is the case. We don’t care about what it is. We just care about having companionship, doing the social thing, having the work-partnership.

Most times, we are people pleasing, seeking to make that big impression, consumed with the other person liking us. No matter what kind of relationship it is, this plays out real fast. You get sick and tired of going along with everything someone else wants to do. The funny thing about this is that we are the ones who initiated it in the first place.

Now, we seek to come out of it. We want to make our voices known and heard. Be who we really are. Creating an empowered new chapter of life involves having emotional, mental, and physical boundaries.

And this is normal and healthy. But what happens next? Find out in my next post.