Temple family! We hope you have been well🤍 Rudy and I have not been as present in this community and have felt incredibly sad because of it but we wanted to share the reason for our absence for the last couple of weeks. At the top of June, we found out that we are expecting our first child and since then we have just been trying to adjust to the new changes. With things beginning to settle a bit more, we wanted to let our family here know and also let you all know we will be back online more often this month. We so appreciate your patience as we have been working through this change and we are so excited to share more with you soon🥰 From all 3 of us, thank you! We hope you have a blessed week🫶🏽

Intermittent fasting (IF) isn't a diet. It's an eating pattern — structuring your day into a fasting window (no calories) and an eating window. 🕐 The most common approach is 16:8: fast for 16 hours, eat within an 8-hour window. Example: meals between 12 PM and 8 PM. During the fast, you stick to water, black coffee, or unsweetened tea. ☕💧 A few things to know before you start: 💡 Think weekly, not just daily. IF works best as a consistent rhythm. Pick a schedule you can sustain most days, not just a random "skip breakfast" here and there. 🥗 Food quality still matters. IF isn't a free pass to overeat or live on junk. Balanced meals with protein, fiber, healthy fats, and real nutrients still drive your results. 💧 Hydration is non-negotiable. Long stretches without food mean fluids and electrolytes matter more, not less. Stay ahead on water. 🐢 Start gradually. If you're used to eating first thing in the morning and late at night, ease in. Try a 12-hour window first, then 10, then 8. 👂🏽 Listen to your body. IF should bring structure and clarity — not constant dizziness, brain fog, or obsessive thoughts about food. If your energy, mood, or sleep crash, adjust or step back. ⚠️ IF isn't for everyone. If you're pregnant, nursing, underweight, managing a medical condition, or have a history of disordered eating — please talk to your doctor first⚠️. Potential benefits when done right: ✅ - 📉 Improved insulin sensitivity - 🔥 Support for fat loss and appetite awareness - 🧠 Mental clarity during fasted periods - 📋 Simpler meal planning and daily structure The deeper layer 🙏🏽 Physically, fasting creates structure. Spiritually, it creates space. ✨ Jesus doesn't say IF you fast — He says WHEN you fast (Matthew 6:16–18). And His instruction is simple: Don't perform it. Keep it between you and God. No announcements, no optics — just a sincere heart. ❤️ Whether physical or spiritual, fasting is about making room: To listen. To realign. To say: God, I want You more than my comfort. 🙌🏽

There has been a huge influx of people calling for more protein in your diet. Dr’s, celebrities, even products we see day to day. I’m sure you’ve been in the store and have seen so many products now displaying “good source of protein” or “high protein” on their labels. But do they all have complete protein sources? Are they actually great sources of protein? Some yes, but most no. The question remains. How do you get more protein? Here are some ways you can increase your protein intake without having to buy protein powder: - Add more lean meats to your meals. - Greek yogurt is a great snack and can be used in sauces to provide more protein - Use bone broth when cooking instead of normal vegetable or chicken stock Supplementing with protein powder is not bad. It is a great resource for those who don’t have a lot of time and have trouble finding consistency with their meals but these options are great ways to add protein from whole food sources without supplementing. What’s something you think you can add to your existing diet to add more protein? Let me know below!