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What Makes Up Your Core


me to stop and reflect on my life …. Where I’ve come from. Where I am. Where I’m going. Most recently I have been concentrating about moving my life forward, professionally and personally. The quality and depth of the relationships in our lives can profoundly impact our movement positively and negatively. I’ve heard it said that when God is ready to move in your life, it’s often signaled by the people who enter or exit your life.

It is a recurring thought and prayer that I am open and receptive as people move in and out of my inner circle. I have recently experienced new associations and encounters that I hope will open new avenues of blessing and accomplishment, contentment and fulfillment. There are other newer established relationships that I can now see the rewards and benefits of those associations in the areas of my financial stability and health.

The significant and impacting relationships for our life force are not limited to family, friends and romantic loved ones. We should remember that those individuals who connect with us as a part of a support circle for a full and enriched life include financial planners, doctors, trainers, exercise partners, business partners, etc. Time is precious and relationships due matter. Be mindful of how we spend our time, and with whom.

“Lord, help me to be mindful of the time and season of life I am in. Help me recognize the relationships and opportunities that move me forward to your preferred places of blessing for me. Don’t let fear, worry or anxiety hinder me or cause unnecessary delay.  Help me be strong and very courageous when people enter my life. Help me be strong and very courageous when they exit. Help me be strong and very courageous when seasons change. Give me wisdom to say yes when I should say yes and to say no when I should say no. Don’t let me compromise or become so overly concerned with relationships that I become unbalanced. My hands are lifted and my heart is open. Enlarge my territory and expand my borders.”



Pray Well



Pray Well

“Dealing With Not So Silent Frustration”

My Lenten Season journaling, 3/7/2014. I continue to grapple with life, or more precisely with expectations for my life. My medical practice is preparing to celebrate its 30th anniversary and I joined the group in 1992, 22 years ago. It really doesn’t seem possible that much time has passed. In many ways I feel as if I just got started.

Since biting the Mac Apple, I have really gotten into compiling photo and video memory albums and slide shows. As I gathered items to put something together for my medical colleagues and practice celebration it caused me to reflect yet again on my life … where I’ve been and more importantly, where I am going.

It alarms and distresses me that I have become increasingly harsh, bitter and even a bit resentful about certain aspects of my life that have not come to fruition … yet. I have also been more vocal in expressing my frustrations and disappointments, and while it is healthy to express oneself in a constructive manner, it is not productive nor conducive to forward movement to keep giving voice to negativity.

As I continue to struggle with myself and with God, I asked why is it I can’t seem to shake this funk, and as usual, God answered with precise clarity. It’s because you keep talking more to me about your problems and not as much to the problems about your God. Time to flip that script!

Those of us who have spent time in church settings have often heard that God inhabits the praises of His people. I recently also listened to a teaching on praise and worship creating an atmosphere for miracles. As I have thought and read on this, it has come increasingly clear and real to me is that this must start on the inside (attitude/mindset shift) and then be revealed or expressed and lived externally. Again, sometimes easier said than done, but it must be done none the less. The things worth having are worth the fight (struggle) to get them. The chosen generation did not waltz into their land of promise. They had to fight for it!

So this Lenten Season I will spend more time in prayer and meditation. If there is a need to vent or give voice to ‘not-so-silent’ frustrations, I will talk about them to God, but spend just as much if not more time talking to the problems about God! I will push to Pray Well, so that I can Live Well and Be Well!

I recently heard T. D. Jakes say, “When all hell is breaking loose, don’t get distracted with the facts, thank God for the truth.” If you need to debate facts, especially those that lead to not so silent frustration, counter them with the truth of God’s promises. It’s not always about what you see, but about what you know! Don’t pray in the realm of the problems, pray in the realm of the Provision.

“Father Almighty, You are so awesome and wonderful it’s sometimes hard to comprehend or put into words. Even as all hell is literally breaking loose around me, you rise as Jehovah Nissi, my banner who goes before me in the battle, fights for me and leads me in victory. Jehovah Jireh, my provider, who is able to produce exactly what is needed, when it’s needed. The Lord who sees and sees to it. Jehovah Rapha, my physician and healer, who makes bitter things taste sweet, heals my body and restores what has been lost.

As I seek to honor you with a tenth of my income (the tithe) and with offerings, you will open the floodgates of heaven with blessings and prevent (rebuke) the devourer from my family, relationships, profession, businesses and health. Although there are frustrations seen in some areas of my life, the truth of your word says that you will never leave or forsake me. You are El Shaddai, God Almighty! So I continue to trust and rely on the One who is able to do exceeding and abundantly more than I can ask, think or imagine, I give you thanks for its already done.

AMEN (and so it is)!”

Move. Eat. Pray. Love. Be.



I am embarking on this new journey to discover all that I was born to do, that is my center, my core, my thing! Discovering what is my passion, my essence, and my brand. What do you get when you get me?

T.D. Jakes says your brand is your promise to your consumer, your audience, or your constituents. If any of you followed my last series of blog postings, then you and I only explored one facet of what formulates MDWELLSPRING and Mironda Williams.

After more than 50 years of living, 35 years in relationship with God and 20 years of medical practice, I now believe more than ever that being well is not one thing, it’s everything. It’s not just diet or exercise or relationships…it’s all of it working together through you and for you.

What gets me excited is thinking, working and writing in ways that optimize function, form and flow. One of my core gifts and/or  strengths is administration and strategic planning. If I want to get to Rome, I can formulate 9 ways to get there with contingencies for the contingencies. Let’s discover ways to unearth our individual wellsprings–a continual source of supply.

As I read, thought, prayed and planned for the refresh and redesign of my website and blog (really myself) I came to focus around these five platforms.

I have said to many in the past that I just don’t want to look well, I want to be well. I don’t want to look happy, I want to be happy. I don’t want to look married, I want to be married. I don’t want to look prosperous, I want to be prosperous. I don’t want to look healthy, I want to be healthy. I don’t want to look like I am connected with God, I want to be connected with God.

What was revealed to me was





And Be Well!

Let’s do this! Happy new year! Happy new you!

Unearth Your Wellspring








When I came up with this tag line a few months ago, didn’t know that I would experience some personal challenges that would put my own assertions to the test. I was recently accused of running around with an ‘S’ on my chest and cape billowing in the wind as I attempted to encourage someone going through a tough time. I did what a lot of us do when trying to uplift and spouted out a lot of scriptures and positive quotes when they clearly were not in a mindset to receiving what I was giving. I felt hurt and misunderstood. I mean I was just practicing what I preach. If you are down, I’m not getting down there with you. Let’s just look for the positive and keep it moving. Easier said than done.

 But … it must be done, nonetheless.

 As I struggled, I went to work and through the motions of daily living, but struggled to get off the sofa at night, or get up early to walk the dog. I let my yoga practice go because my time and energy was needed elsewhere. I didn’t leave the office for my midday mental clarity breaks because there was just too much to do. I got off my vitamin and smoothie regimen because I just didn’t have time to get to the store for supplies. I made it to church most Sundays but let my personal prayer and meditation fall by the wayside. Needless to say, my batteries and storage tanks ran dry and negative thoughts, body aches and pains, depression and hopelessness began to set in.


 I was reminded that it is not by might, nor by power but by His Spirit.  I was reminded what God told me regarding the direction for MD Wellspring and that it’s about Move, Eat, Pray, Love and Be Well. I was reminded that the biggest battle we fight is the battle in the mind to remain positive, hopeful, and expectant, even in seemingly negative or tough circumstances. I was reminded that we set the atmosphere for the miraculous with our praise and worship for God as the source of all that I seek,

Psalm 37:4-6, “Take delight in The Lord, and he will give you the desires of your heart. Commit your way to The Lord; trust in him and he will do this: he will make your righteous reward shine like the dawn, your vindication like the noonday sun.”


 Thank God for do overs and start overs. It ain’t over, till it’s over, so I’m back at it, walking the walk and talking the talk. Life is a series of experiences and tests on the experiences of the lessons learned. I understand that as we move to new arenas and territories the tools that allowed us to champion the old ones have to be sharpened, upgraded and sometimes discarded when no longer effective. Can’t put new wine in old wine skins and you can’t take wilderness thinking into your promised land, God’s preferred place for you.

 Join me on the journey and let’s defeat the giants! Unearth your wellspring!

© mdWellspring, LLC

Empowering You with Food for Thought


Do you find yourself searching for your keys or remote control more and more often? Research in the field of aging and nutrition has shown that good nutrition may help to improve memory. Some experts believe a better memory may be as close as your grocer’s aisle or local farmer’s market. Maybe even your own organic garden!

Here are some fruits and vegetables, high in antioxidants, and thought to have memory enhancing benefits:
















Eat to live don’t live to eat!

(Any information presented through MD Wellspring is not intended to substitute for your doctor’s recommendations)

© mdWellspring, LLC

Shake DOWN the Salt!

Most of your salt intake doesn’t come from liberal sprinkling at the dining table.  The bulk is hidden in many of the foods that we buy at the grocery store or our favorite fast food restaurant.


Most people know that chips, pretzels, crackers and salted nuts and popcorn are loaded with sodium. But you may be surprised to learn how much sodium (salt) lurks in canned soups, processed cheeses, hot dogs, bacon, lunch meat, frozen meals, sauce and gravy mixes, stuffing, soy sauce, bouillon cubes, and other processed foods. Even if you choose turkey or chicken that cuts the fat content, it’s the processing that adds sodium. Sodium (salt) is used as a preservative. A bowl of corn flakes can have about the same amount of salt as a small packet of plain chips.


Looking at labels can help you find the sodium in your grocery items. But realize that the sodium listing is for just one serving size, not the whole container. Watch your portions and serving sizes.  “If you eat fast food even once a week, you are probably eating 2 to 3 times as much salt as you need,” says Jill Minette, R.D., assistant director of clinical nutrition at the Mayo Clinic in Rochester.


High Sodium Intake and Health Conditions

The sodium level in our body is mainly regulated by our kidneys.

Too much sodium can contribute to many health conditions:

• high blood pressure

• heart failure

• kidney problems/stones

• stroke

• gastric cancer

• edema (swelling)

• enlarged heart

• osteoporosis (thin/weak bones)


Read Food Labels, Ask for Nutritional Information, Make Better Choices

Check nutritional information of food labels before you buy a product.

Look for the amount of salt (sodium, Na), monosodium glutamate (MSG), baking soda or soda (sodium bicarbonate), baking powder, sodium benzoate, sodium sulfite, sodium nitrite, etc. present in the product.

Do not keep salt shaker on the dining table

Choose fruits and vegetables as snacks, rather than snack foods

Choose fresh, frozen or canned items without added salts or of the reduced salt variety

Select unsalted nuts or seeds

Select unsalted, fat-free broths, bouillons or soups

Select fat-free or low-fat milk, yogurt and cheese with low sodium

Add spices, herbs, garlic and lemon juice to cooking instead of salt to enhance the taste and flavor of foods.

Use half the amount of salt recommended in a recipe.

Some medications contain high amounts of sodium. Look for it or ask your health provider.

(Any information presented through MD Wellspring is not intended to substitute for your doctor’s recommendations)

© mdWellspring, LLC

21 Day Fast Notes

welcomewellness1-01After a rough 14 days of the 21 day prayer journey for miraculous relationships, I may be getting to a place of perspective and strategic forward motion. While I have not participated to the letter as outlined, I have read the daily information and used them as additional input for my own thoughts and prayers as I seek God for miraculous relationships. Today’s centering thought particularly struck a cord in me: ‘ I see through the eyes of my soul.’


Today I finally got the opportunity to sit, be still and shut up (a new Reverend Gigi-ism). Shut off all the noise in my space and really committed to listen for and to God. In the process I pulled out some old journal (and WISE notes) and here is the crux of what I gleaned as I listened to and for God.


The prevailing notion, question, struggle evidenced in my writings and spiritual study since 2010 (the release and launch year)  is that of TRANSITION: where to now, what or how to now, and who now.


This is what I heard God say:


1.) Where?

Out of the wilderness and into the promised land, my preferred place of blessing for you.


2.) What/how to now?

It’s about faith and courage. New levels, new devils require new tools and strategies (spiritual and temporal). A new mindset and deeper wisdom is required.


In this land it will take courage to use (exercise) your faith. More accountability comes with living in the promised land. Abundance does not come from heaven when you are in the promised land. There has to be a development of attributes, skill sets and abilities. The principle of tithes then offerings then investments is non-negotiable.


Two areas that God has been pushing (training, whipping, exposing) me in over the last two years are financial freedom and personal relationship fulfillment. He says that I must not go back to the wilderness wandering consumer  mentality of needing God to provide just enough (manna) but rather to live (fully embrace) as conquer, warrior, producer of wealth, moving in God’s favor and influence.


The immediate work is to move from the mindset of anxious, doubting, fearful and rejected girlfriend to calm and confident wife. He says that I must now walk in Godly confidence understanding that it is not about me but his plan and will for our lives together. He reveals situations for me to pray about, not flounder in fear and frustration. Pray from position of authority and knowledge of God’s word and character. Training ground.


3.) Who?

Joshua is the  example and role model for me to study.


When God spoke he obeyed.


His success– pray, study, read God’s word. Building faith comes from meditating on God’s word (written and rhema)


His faith– need God for things I cannot do for myself


His guidance– led by LISTENING to God


His role as a leader– confident in God’s strength, courage in the face of opposition, willing to seek God’s advise (ready to listen), and willing to move quickly when God gives instructions.


I can only move forward into the promised land with faith and courage.

Spring Forward Again!


Philippians 4:6-8     Common English Bible (CEB)

6 Don’t be anxious about anything; rather, bring up all of your requests to God in your prayers and petitions, along with giving thanks. 7 Then the peace of God that exceeds all understanding will keep your hearts and minds safe in Christ Jesus.

8 From now on, brothers and sisters, if anything is excellent and if anything is admirable, focus your thoughts on these things: all that is true, all that is holy, all that is just, all that is pure, all that is lovely, and all that is worthy of praise.



Peace is something that I am focusing on in my personal life these days. I know that this year is signaling important growth and changes for me professionally as well as personally. My yoga practice is helping me with my physical and spiritual focus inwardly by concentrating on strength, stability, then flexibility. Important qualities and attributes for our wellness and spiritual journey!


I recently heard a well known preacher talk about God as immutable, that is, not just that He does not change, but that God cannot change. When so many things in and around our lives change all the time just like the seasons do, it’s almost impossible to grasp that God is the same yesterday, today and forever. While difficult, it’s also encouraging, empowering and comforting to know that our stability, strength and flexibility is possible because of who God is and our personal relationship with him. He is the rock, the foundation in which we are rooted, allowing us to grow and shine ‘like diamonds in the sun!’


As we continue to Easter (resurrection Sunday) and the season of spring, new growth and new beginnings, I will seek to broaden the focus of my web site and blog posts to include discussions and information on wellness, nutrition and overall well-being. I hope that you will check the site often and follow me on twitter @mdwellspring123.


Prayer Day 25: Christmas Day!

Week Four Theme: Life Well Lived


Day 25 Christmas Day!


Isaiah 9:6

New King James Version (NKJV)

6 For unto us a Child is born,

Unto us a Son is given;

And the government will be upon His shoulder.

And His name will be called

Wonderful, Counselor, Mighty God,

Everlasting Father, Prince of Peace.


What a wonderful day this represents! The birth of our savior. It is so important to spend time with precious friends, family and loved ones. Please take nothing for granted as nothing is promised and time continues to march on.


As my grandmother used to say to me, just call him! We have many names that we can use in praise and prayer: friend, Lord, provider, healer, peace, marvelous, wonderful, blessed, powerful, counselor, faithful, most high, mighty God, holy one, everlasting father, master … and the list goes on.


TODAY Celebrate our Lord, friends, family, fellowship and manifested love in our lives. Start your own list and call out his many names in prayer throughout the day. He is worthy!

Day 24: Week 4 – 30 Days of Prayer – Life Well Lived

Day 24 Proverbs 3:5-6

Common English Bible (CEB)

5 Trust in the Lord with all your heart;

don’t rely on your own intelligence.

6 Know him in all your paths,

and he will keep your ways straight.


This is really tough for me, that is not just relying on my intelligence. I think that its probably hard for anyone who goes out into the world, fights the good fight, tries to make their way and in many ways is fairly successful at it.


This scripture reminds me that my ways are made through trust and reliance in the truth that’s in my heart and spirit. Acknowledging God in all that I do … that is, seeking his guidance in and through everything.


TODAY On this eve before we celebrate the birth of Jesus, I pray that we really focus on trusting God with all of our heart and understanding what that means day in and day out.