Ok, January week 3 meal prepping is underway for the week! Hang in there, busy friend, this is doble! I will list the items and the cost and keep it simple for you.

How are we thinking differently these days about meal prepping?

Maybe we’ve made the decision to move more, have a better attitude, trust the Lord more and the world less, or maybe we are making better choices in our eating habits.

The thought patterns may be small but. . Oh! How effective they become when we take one step at time, master it, then move forward.

Intention is the key for me when it comes to all of these factors. I have to start with prayer, then move to Bible reading first thing in the morning.

As the day progresses so does writing tasks, workflow, moving, and eating. One of my favorite things to do to make my life flow more effectively and help me stay on track is to meal prep.

Although I move between making wraps and quinoa bowls, soups, salads, and meat dishes. . . all play a huge part of my meal prepping days and being intentional.

January week 3 Meal Prepping is super simple and delicious:

Keep in mind, I use organic in all of my meals as much as possible because of the heavily laden pesticides sprayed on our food. So, the prices below reflect that cost.

If organic items are not available or I can’t afford them, I soak the food in baking soda and vinegar to remove the pesticides and rinse them well. I do this with organic, too!

Here are January Week 3 Items and the cost:

• Organic whole chicken —-$16 (sometimes I get two when they are close to expiration, so keep an eye out!)
• Carrots —$2.99 for 32 ounces
• Celery—$2.79 one bunch
• Onions—$1.59
• Garlic—$1.99
• Salsa– $1.79
• Spring greens–1 lb—$5.99 or 5 ounce container for $3.29
• Wraps–-Make your own, the recipe I have makes 12 medium wraps, or 16 small. I seriously could not find a decent wrap on the Kroger website that has quality ingredients. If you find one use it!

So, a total cost of this meal prepping is $29 (rounded up) is for 6 servings of soup, 12 Wraps (I already had the flour), and 6 salads. That’s three days of eating for two in our house. It may be two days if you have young children, or 1 day if you have growing teens!

How to do it!

One whole organic chicken in the Instapot for 32 minutes (its 8min per pound)

Chop carrots, celery, onions, and garlic.

Get a small jar of salsa ready (or chop fresh tomatoes/peppers/onions)

You’ll be finished chopping in less than 32 minutes.

Pull the chicken out carefully, and let cool a few minutes until it’s ready to handle.

Separate it into three sections, removing the gristle and bones (I totally puree all the tiny bones and meat in my bullet and only the large bones and skin are wasted, I keep it for my chili) keep the broth and place it in the soup pot of veggies.

One section is shredded for wraps, one for soup, and one for a salad.

Don’t you get excited when life becomes a little easier and you don’t have to think about what to cook for dinner every day?

There are more ways to use wraps on this blog so please check them out! I am here to serve and encourage you in your health journey! It does take work, but I think you and I are up to the task!

Devotion

We can’t do this alone; it takes a good network of supportive people. It reminds me of Nehemiah rebuilding the wall around Jerusalem in the Bible. He had the torn down wall, ruined city, and the people on his heart. Mourning what was lost and thinking about its previous splendor and purpose to honor God, he stepped up to make a difference in the lives of his people.

He rallied each family, and side by side, they began to work on the portions of the wall around Jerusalem.

So, we built the wall. And all the wall was joined together to half its height, for the people had a mind to work.

Nehemiah 4:6

Nehemiah 4 ESV – Opposition to the Work – Now when – Bible Gateway

Amazing things happen when we have a mindset to do the work. Whether it’s moving more, arguing less, loving exponentially, or eating healthier.

Our bodies rally to do the internal work of restoring and repairing our cells the way God designed them to do. The preservatives, additives, pesticides, and poison of the world and food are no longer appealing to us or our children.

Sometimes it takes planning and sacrifice, but the key is keeping it simple and enjoyable, with our focus on the prize.

The prize is good health, a stronger body that fights infection well, and a clear mind. God’s plan established the ingredients for both thousands of years ago in the garden of Eden.

The mountain of resistance we face is daunting and the only way we can climb it is with a consistent plan in place. A plan that satisfies and doesn’t make us feel deprived!

For instance, I can take any of these items to a party and enjoy the party. Once I’ve fed my cells, I can take a small piece of whatever delightful dessert is catching my eye.

I have found, when my cells are satisfied, there are fewer cravings and dissatisfaction. So, a small piece of chocolate or a sliver of cake is enjoyable and savorable as it tops off my healthy meal! I may even choose not to eat it at all!

Regardless of how you approach your battle strategy in being healthier spiritually and physically, I am here for you! Let me know how you’re doing and if you need more wellness coaching, we can do a discovery call!

Red Relish & Cherry Salad will now be one of my favorites! I use the shredded red cabbage/beet/red onion relish I make to top this bowl of spring greens!

It has the crunchiness and protein of cashews, plus the sweetness of cherries. Moreover, it’s so easy to make and delicious!

Follow my Mysty Pfeffer Wellness Coaching page on Facebook for weekly updates, encouragement, health topics, and more! Check out more salad ideas here on this site!

Enjoy!

Saturday Salads

I try to share a salad recipe on my Facebook page each week. Follow me there to get updates on new events, speaking engagements, and classes!

I hope you enjoy this salad!

Increasing HDL-C naturally sounds like a difficult task. After all, statin therapies are known to lower low-density lipoproteins (LDL) rather than high-density lipoproteins. Since higher levels of HDL are associated with decreased cardiovascular disease risk, it makes sense to explore what the literature says about increasing it naturally.

HDL is credited for moving excess low-density lipoproteins to the liver and normalizing blood cholesterol. This is good news for those who have an ideal level 60mg/dL or higher. But why is HDL so important?

HDL plays a role in moving the cholesterol out of the artery wall. However, more importantly, is its ability to reduce oxidation, inflammation and thrombosis, improve the lining of the arteries, enhance insulin sensitivity, and increase production of insulin by the beta cells in the pancreas. (1)

Increasing ApoA-1 is also a consideration because it is the primary structural apolipoprotein associated with HDL to reduce cardiovascular risks, making up to 70% of HDL protein.

*Please note: none of the studies funded by Pfizer, Astra Zenica, Eli Lily, or others were referenced in this research article.*

Increasing HDL with Lifestyle

• Exercise Moderate intensity workouts (Walking, biking, swimming, hiking, and weight training, etc.) has been shown to increase HDL-C and decrease Triglyceride/HDL ratios. (2,7) The American Heart Association recommends 40 minutes of moderate to vigorous exercise 3-4 days per week. Ideally, getting a vigorous workout involves raising resting heart rate to a person’s target heartrate. The age predicted target heart rate can be calculated by decreasing your age from 220. (4) Of course, we have to consider how medications, stress, hormones, and individual activity levels affect heart rate in varying degrees.
• Quit smoking– Smoking is associated with reduced levels of ApoA-1 and HDL. (4)
• Mediterranean Diet (Consists of more fish, true healthy fats like olive oil, vegetables and whole food). (5)
• Increase Omega 3 Fatty Acids (Salmon, tuna, sardines, approved supplements from a healthcare provider). (6)
• Avoid Hydrogenated Oils (margarines, biscuit mixes, doughnuts, processed cakes, cookies, pastries, crackers).
• Avoid Seed Oils that are inflammatory The Western Diet is high in vegetable seed oils (canola, soybean, cottonseed, sunflower, corn oils) In some studies, seed oils show increased neuropil counts when exposed to seed oils (7) In others, substances called hydroxynoneal particles leads to cell death. (11)
• Limit or Avoid Alcohol For men the boundary for this is no more than two drinks per day and for women one drink per day. A serving size of alcohol is: 5 ounces of wine, a 12 ounce beer, and 1.5 ounces of hard/distilled liquor.
• Whole Grains (Oats, Wheat, Barley, Quinoa) The fiber, vitamins, and minerals present in whole grains are thought to raise HDL by helping to decrease homocysteine levels, decrease inflammation, and improve blood vessels. (9)
• Eat Beans and Legumes- to increase fiber and reduce LDL cholesterol.
• Apply Flax seed meal to muffins, oats, or hot cereal for more fiber.
• Enjoy a Serving a day of Nuts (Walnuts, pistachio, Brazil nuts, or almonds).
• Apply a Serving or Two of Seeds to Salads, hot cereals, soups. (Chia, Hemp seeds, sunflower seeds, hulled pumpkin seeds).
• Avocados–in 7 studies increased HDL without affecting triglycerides or LDL. (8)

Increasing HDL-C with Doctor Approved Supplements

• Niacin
  One PubMed source credits niacin as “the most effective agent for raising HDL-C” (3) Another says it raises HDL by 25%. It has a direct effect on ApoA-1 stability and function. (10)
• Nutraceuticals (A combination of Plant phytosterols/red yeast rice//27mg niacin/) in a randomized double-blind trial significantly lowered LDL-C and Triglycerides.

Summary

There are ways to increase HDL cholesterol naturally. It is well known throughout the global community that the Standard American Diet of ultra-processed food, sugar, fat, and preservatives contribute to cardiovascular disease. My friend, God has a better plan for you and me and our food intake. He created everything we need the third day in the garden to heal and sustain our blood vessels.

The land produced vegetation: plants bearing seed according to their kinds and trees bearing fruit with seed in it according to their kinds. And God saw that it was good.

Genesis 1:12

All we have to do it enjoy a wide variety of nutrient rich items daily. If you need help with getting a plan together, we can do that together. Contact me for a free 30-minute consultation. In the meantime, enjoy heart healthy whole food recipes from the blog!

Take care!

Mysty,

Simplifying Health God’s Way

References:

Anderson JW. Whole grains protect against atherosclerotic cardiovascular disease. Proc Nutr Soc. 2003 Feb;62(1):135-42. doi: 10.1079/PNS2002222. PMID: 12740068

2) Barter P. HDL-C: role as a risk modifier. Atheroscler Suppl. 2011 Nov;12(3):267-70. doi: 10.1016/S1567-5688(11)70885-6. PMID: 22152280.

3) Cziraky MJ, Watson KE, Talbert RL. Targeting low HDL-cholesterol to decrease residual cardiovascular risk in the managed care setting. J Manag Care Pharm. 2008 Oct;14(8 Suppl):S3-28; quiz S30-1. PMID: 19891279.

4)Grao-Cruces E, Varela LM, Martin ME, Bermudez B, Montserrat-de la Paz S. High-Density Lipoproteins and Mediterranean Diet: A Systematic Review. Nutrients. 2021 Mar 16;13(3):955. doi: 10.3390/nu13030955. PMID: 33809504; PMCID: PMC7999874.

5) Kanikowska D, Kanikowska A, Rutkowski R, Włochal M, Orzechowska Z, Juchacz A, Zawada A, Grzymisławski M, Roszak M, Sato M, Bręborowicz A, Witowski J. Amaranth (Amaranthus cruentus L.) and canola (Brassica napus L.) oil impact on the oxidative metabolism of neutrophils in the obese patients. Pharm Biol. 2019 Dec;57(1):140-144. doi: 10.1080/13880209.2019.1569696. PMID: 30905230; PMCID: PMC6442228.

6) Kauss AR, Antunes M, de La Bourdonnaye G, Pouly S, Hankins M, Heremans A, van der Plas A. Smoking and apolipoprotein levels: A meta-analysis of published data. Toxicol Rep. 2022 May 17;9:1150-1171. doi: 10.1016/j.toxrep.2022.05.009. PMID: 36518393; PMCID: PMC9742875.

7) Liang M, Pan Y, Zhong T, Zeng Y, Cheng ASK. Effects of aerobic, resistance, and combined exercise on metabolic syndrome parameters and cardiovascular risk factors: a systematic review and network meta-analysis. Rev Cardiovasc Med. 2021 Dec 22;22(4):1523-1533. doi: 10.31083/j.rcm2204156. PMID: 34957791.

8) Mahmassani HA, Avendano EE, Raman G, Johnson EJ. Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis. Am J Clin Nutr. 2018 Apr 1;107(4):523-536. doi: 10.1093/ajcn/nqx078. PMID: 29635493.

9) Muscella A, Stefàno E, Marsigliante S. The effects of exercise training on lipid metabolism and coronary heart disease. Am J Physiol Heart Circ Physiol. 2020 Jul 1;319(1):H76-H88. doi: 10.1152/ajpheart.00708.2019. Epub 2020 May 22. PMID: 32442027.

10) Romani M, Hofer DC, Katsyuba E, Auwerx J. Niacin: an old lipid drug in a new NAD⁺ dress. J Lipid Res. 2019 Apr;60(4):741-746. doi: 10.1194/jlr.S092007. Epub 2019 Feb 19. PMID: 30782960; PMCID: PMC6446705.

11) Yamashima T, Ota T, Mizukoshi E, Nakamura H, Yamamoto Y, Kikuchi M, Yamashita T, Kaneko S. Intake of ω-6 Polyunsaturated Fatty Acid-Rich Vegetable Oils and Risk of Lifestyle Diseases. Adv Nutr. 2020 Nov 16;11(6):1489-1509. doi: 10.1093/advances/nmaa072. PMID: 32623461; PMCID: PMC7666899.

Are your hormones happy? Not in the sense of dancing for joy but putting the message they carry to the right place, at the right time, without hindrance. After all, they are the message transporters who help keep the body in balance.

God uniquely designed this endocrine system to help you and I maintain our body temperature, metabolic status, and our growth and development. We may function in harmony or be dysfunctional according to our hormone balance. In addition to that, there are many environmental disruptors to throw us off balance.

Happy Hormones Start in our Glands

When you and I see how these hormones interact and affect the cells, we will understand how they affect metabolism and weight control. For instance, the anterior pituitary gland produces several important hormones that either stimulate target glands (e.g., the adrenal glands, gonads, or thyroid gland) to produce target gland hormones or directly affect target organs.

The message will go into the cell to change the structure, or it will settle on a receptor outside of the cell to make changes. Any interruption in the process can result in an imbalance of hormones and therefore, appetite, weight, sleep, and over all function.

The following gallery lists how a few of these hormones affect weight:

Hormone Disruptors

The natural decline of reproductive hormones plays a role in weight gain. For women, after child-bearing years, estrogen and testosterone drop, and a redistribution of fat takes place. In addition to storing more fat around the middle, women have an increased appetite. Men also enter a period of hormone changes in their midlife years, with lowered testosterone.

Although it seems like an uphill battle for many of us, there are ways to make the transition to middle age without losing vitality.

For instance, scientists report our hormones are designed for periods of scarcity and famine. The hormones we have hold onto calories/energy for these times of famine. It is a survival mechanism. However, in United States, when every fruit is available every season at our local grocery store there is no scarcity. In addition to excess fruit and food, we have a plethora of high sugar products on the shelf disguised as food.

Weight gain naturally occurs with lowered sex hormone production and lower metabolisms in men and women. Especially if they are not active during this time frame, and they consume products filled with chemicals. The additives, and preservatives in boxed items are things the body cannot recognize or process as useful. The inflammatory seed oils are also used in many of these products, which contribute to cardiovascular and hormone disruption. (2)

God’s Garden Provision Helps Balance Hormones

The good news is an adequate intake of leafy green and cruciferous vegetables supplies vitamins, minerals, and antioxidants necessary to maintain our happy hormones. Here are some basic principles to remember when we are getting our hormones in balance:

• Remove as much ultra processed food from the diet as possible.
• Include as much clean filtered water as possible.
• Fast between meals and after dinner to allow the body to digest, metabolize, disperse nutrients where they need to go, and remove waste products.
• Eat 3-4 servings of (clean) green leafy vegetables a day. My 10 Easy Tortilla Wrap Ideas can help you do this!
• Enjoy bright colored yellow, red, and orange vegetables too! They have vital nutrients and antioxidants to help balance hormones.
• Bright red fruits and berries are also designed to help us function at our best! When the refined white sugar is removed from the diet, there is generally no fear of natural sugar. The fiber and nutrients in the fruit are good, too. Of course, those who are insulin resistant, will have to keep and eye on portion sizes of fruit.
• Add fresh herbs and spices to every meal for added flavor and antioxidant benefits.
• Incorporate nuts and seeds in your side dishes, salads, or soups for added protein, fiber, vitamins and minerals.

Don’t forget!

You are divinely designed with a meticulously thought-out system of checks and balances. When one system is out of balance, another tries to step in and help.

Hormones are no exception.

You can fall for the latest promises on the market to overcome an imbalance, or you can trust the One who created you.

Friend, He loves you and wants you to be whole. The battle for your body is only outweighed by the battle for your soul.

Trusting him with both is where we all find victory!

You’ll notice the differences over time as your body begins to heal itself naturally.

The cost is only reflected in the grocery cart of what you purchase each week, and not in the latest plan or supplement promising to fix what only God can fix.

(**I realize there are exceptions and needs with certain conditions**)

Although hormones are complicated, balancing them doesn’t have to be.

There are plenty of wonderful coaches out there to help you! I am here for you, too!

Mysty

Simplifying Health God’s Way

“Heal me, O Lord, and I shall be healed;

save me, and I shall be saved,

for you are my praise.”

Jeremiah 17:14

References:

https://www.ncbi.nlm.nih.gov/books/NBK574539/

https://my.clevelandclinic.org/health/body/22353-estrogen

https://medlineplus.gov/ency/article/004000.htm

Ghrelin: much more than a hunger hormone – PubMed (nih.gov)

Deacon CF, Ahrén B. Physiology of incretins in health and disease. Rev Diabet Stud. 2011 Fall;8(3):293-306. doi: 10.1900/RDS.2011.8.293. Epub 2011 Nov 10. PMID: 22262068; PMCID: PMC3280665.

Varlamov O. Western-style diet, sex steroids and metabolism. Biochim Biophys Acta Mol Basis Dis. 2017 May;1863(5):1147-1155. doi: 10.1016/j.bbadis.2016.05.025. Epub 2016 Jun 3. PMID: 27264336.

I’m always excited to share high quality fiber recipes with you. When we understand the benefits of this tasty item for fullness, gastrointestinal motility, and gut health, it’s even better!

It is estimated Americans are getting half of their recommended dietary fiber intake each day. USDA sources place the number of grams required daily to prevent disease at around 25 grams for women and 38 for men. In addition to that, a large population study reveals a high fiber diet is associated with lower all-cause mortality. (1)

As a person who has suffered from IBS for many years, taking control of my diet mattered to me. I can only stop on the side of the road and jump over a guardrail for emergencies a certain number of times before I realize…

What the heck did I just eat to cause that and how do I get it under control?

It was also problematic watching people die, before their time, from chronic disease in my career as an intensive care nurse. I did not want to be one of my patients!

Some careful observations need to take place, and soon. The delicacies I enjoyed so often, were deceptive food.

When you sit down to eat with a ruler, observe carefully what is before you, and put a knife to your throat if you are given to appetite. Do not desire his delicacies, for they are deceptive food.

Proverbs 23 ESV – When you sit down to eat with a ruler, – Bible Gateway

Changing my diet twenty years ago and getting my stress under control with prayer made a huge difference. So, I am confident you can do it too! God’s plans for you and me are good, and He gives us everything we need in the garden to restore our health.

I’m here to help you, too!

My ways of including optimal amounts of fiber in my diet are:

Fruits and vegetables, at least 5-6 per day.

Chia Seeds on my eggs, in my muffins, on my salads.

Quinoa in my eggs with kale or spinach.

Quinoa on my salads, or in my soups.

Flaxseed meal in my tortillas, muffins, multi-grain bread recipes.

God made some easy take-along items to feed your gut microbiome and help you and I feel full longer.

Since we have to watch pesticide spray on all of the items I sprinkle them with baking soda, gently rub it over the surface, then rinse with filtered water. The baking soda works like sandpaper to get the wax off your grapes and apples. I love using it!

If you are worried about natural sugars in fruit, always add some spices and protein to lower the sugar spike and insulin burst from your pancreas.

For example:

• **Peel back your banana, sprinkle on some cinnamon, and grab a few walnuts to eat with the fruit. Or add the banana to your vegetable and protein smoothie.

• **Strawberries and full fat- sugar free–yogurt with walnuts and a dash of cinnamon is good too!

• **Blackberries, Blueberries, Raspberries with a side of cottage cheese and black pepper.

• **Cardamon sprinkled Grapes, and mozzarella slices or sticks…oh yum!

You get the idea. You are feeding your cells the antioxidants they crave and lowering inflammation throughout your body (the root cause of disease).

God will heal your soul through Jesus and your body through His provision in the garden, my friend. Just trust Him with all your needs and pray for the desire to consume more of Him and what He provides.

I am here for you, too. Let me know how you would like prayer and guidance in living more for Him and less for the world.

Recipes with Fiber

Most of the recipes on this site are created with fiber content in mind. Any recipe with 3 grams of fiber per serving is a good fiber choice! I hope you enjoy some of my favorites in the links below!

Power Salad

Loaded Blueberry & Quinoa Oatmeal –

Quinoa & Black Bean Medley –

Sugar Free Berry Crisp

Smoothies: Simple & Tasty Intentional Breakfast –

Fresh-Milled Oat & Wheat Poptart –

I hope these recipes are helpful in jump starting your fiber ideas! They sure are fun to incorporate in any wellness plan. Mostly because when we don’t feel well and start connecting it to what we eat, we then understand what we’ve been missing. .

The fiber is lacking in the fast-paced, ultra-processed food plan.

Ditch that plan, my friend, and my guess is you, and your children, will start feeling better within a week!

God has a better plan for your life and for your health and it’s not in a package or a supplement.

I am here for you to get you started with a new way of thinking!

Mysty

Simplifying Health God’s Way

References:

Xu X, Zhang J, Zhang Y, Qi H, Wang P. Associations between dietary fiber intake and mortality from all causes, cardiovascular disease and cancer: a prospective study. J Transl Med. 2022 Aug 2;20(1):344. doi: 10.1186/s12967-022-03558-6. PMID: 35918724; PMCID: PMC9344643.

When you and I are looking to maximize energy and satisfy cravings we need a power salad!

Fresh washed organic salad greens are around $5 a pound and will make at least 6 salads for the week. If you have a preparation day, you can chop drier vegetables ahead of time and divide them among your trays for easy retrieval throughout the week.

Drier vegetables I chop ahead of time for this power salad are things like broccoli, cauliflower, carrots, walnuts, radishes, celery, or beets. Wet vegetables like cucumbers, tomatoes, and onions can also be chopped, but placed in a separate container so the greens are not wilted.

The pumpkin seeds, chia seeds, hemp seeds, or sunflower seeds can also be added to the dry salad mix on prep day. I usually add my quinoa after I add the seeds, too.

Today, this power salad has fresh kiwi and strawberries, so I saved them for the last minute. I also waited to add my red cabbage relish.

Power Salad Dressing

The dressing is an easy mix of 1 tsp apple cider vinegar and 1 tablespoon organic extra virgin olive oil. However, if you want to prepare this ahead of time too, you can add 2 ounces of apple cider vinegar to 4 ounces of olive oil and store it in a jar for later use. I also add a dash of onion powder, salt, and pepper.

The combination of nutrients makes this a truly powerful salad! It’s loaded with antioxidants, 114mg of vitamin C, 16 grams of fiber, and 17 grams of protein. If you are worried about the carb load you can leave off the quinoa, but it will remove fiber, protein, and vitamin E and B vitamins.

It’s a beautiful thing isn’t it?

What God puts in the garden is good!

He created his perfect Word to feed our souls and a perfect garden to sustain and nourish our bodies. You and I can choose today whether to eat from the garden or from man-made items that have most the nutrients removed and are filled with preservatives. He gives us a choice, just like Adam and Eve had a choice.

But solid food is for the mature, for those who have their powers of discernment trained by constant practice to distinguish good from evil.

Hebrews 5:13-14 ESV – for everyone who lives on milk is – Bible Gateway

The power of discernment is something we need for our spiritual lives and our physical lives. We can distinguish good from evil when we learn God’s Word. In it we learn it applies to all areas of life. I’m including the need for discernment when choosing processed food and excess sugar, too. They are damaging to our cells and shorten our lives.

Salad prepping is easy, affordable, and very satisfying to our cells and the taste buds.

So, my hope and joy with this power salad today is to spark your own ideas for healthier choices. I am here to serve you as your RN Health & Wellness Coach if you need extra help!

I am making some red cabbage relish for Go Red for Women day, a heart awareness campaign started by the American Heart Association to inform women cardiovascular disease is most common cause of death for women. Guys don’t feel left out! It matters with you, too! However, most of you men know heart disease is your number one killer, a lot of women don’t.

Regardless of our age or gender, you and I can enjoy the huge benefits of this red cabbage relish. It is loaded with antioxidants, like anthocyanins and glucosinolates. Plus is has all the benefits of red onion, red beets, and apple cider vinegar. The best part is it is stable in the fridge for weeks!

I came up with this recipe when we were growing red cabbage in the garden several years ago. It can be used as a slaw for a side dish, topping for a salad, or sandwiched with fish, chicken or burgers as a condiment. Here are some heart healthy properties of the combined antioxidants in this relish you will benefit from:

Benefits of Red Cabbage Relish

• 100 grams has 40mg of calcium, 2.5mg of fiber
• Reduces oxidative stress causing cell damage in test tube and animal studies, due to 74% polyphenols, 40% vitamin C, and glucosinolate content. (1)
• Blunts imbalances in liver enzymes, renal osmolytes (increased numbers excreted in the urine indicate chronic kidney problems), and lipids. (2)
• When combined with microgreens, lowers circulating LDLs, liver enzymes, and inflammatory cytokines. (3)
• Helps treat mastitis (an infection of breast mast cells in breastfeeding women) (4)
• Red beets and red cabbage have been shown to reduce tumor production in prostate and breast cancer cells in animal studies. (5)
• Destroy free radicals that damage cells, protects the protein kinase pathway (which modifies lipids, carbohydrates, and other molecules), and helps reduce inflammation. (6)

The bottom line my friend, is God provides exactly what we need when we need it! Regardless, if it’s our heart, liver, or our immune system! His love is never failing. He sent His Son, not only to heal the brokenness of our hearts spiritually, but physically. Christ is the image of the invisible God, the firstborn of all creation. For by Him all things were created, visible and invisible (Colossians 1:15-16a) You and I can take confidence in the radiance of God’s goodness in His provision of Christ for our souls and all the invisible properties in food to sustain and nourish our bodies.

You and I are knit together in love!

…that their hearts may be encouraged, being knit together in love, to reach all the riches of full assurance of understanding and the knowledge of God’s mystery, which is Christ, ³ in whom are hidden all the treasures of wisdom and knowledge.

Colossians 2 ESV – For I want you to know how great a – Bible Gateway

Red Cabbage Relish Recipe

I hope you enjoy this recipe and all the others as you eat from God’s garden! He is so worthy of praise! I look forward to sharing all the recipes I come up with and come across that help you build your cells, make you stronger physically, and help you restore your health. As you can see, they are advertisement free!

If you try this and like it, please give me a rating and let me know what you think! I appreciate all who take the time to read this, if you feel led, please share it with others. I enjoy simplifying health God’s way for you.

Mysty

References:

Huang H, Jiang X, Xiao Z, Yu L, Pham Q, Sun J, Chen P, Yokoyama W, Yu LL, Luo YS, Wang TT. Red Cabbage Microgreens Lower Circulating Low-Density Lipoprotein (LDL), Liver Cholesterol, and Inflammatory Cytokines in Mice Fed a High-Fat Diet. J Agric Food Chem. 2016 Dec 7;64(48):9161-9171. doi: 10.1021/acs.jafc.6b03805. Epub 2016 Nov 28. PMID: 27933986.

Kapadia GJ, Azuine MA, Rao GS, Arai T, Iida A, Tokuda H. Cytotoxic effect of the red beetroot (Beta vulgaris L.) extract compared to doxorubicin (Adriamycin) in the human prostate (PC-3) and breast (MCF-7) cancer cell lines. Anticancer Agents Med Chem. 2011 Mar;11(3):280-4. doi: 10.2174/187152011795347504. PMID: 21434853.

Khoo HE, Azlan A, Tang ST, Lim SM. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Food Nutr Res. 2017 Aug 13;61(1):1361779. doi: 10.1080/16546628.2017.1361779. PMID: 28970777; PMCID: PMC5613902.

I love the gift of olive oil! Its many valuable uses, benefits, and flavor are worth sharing and enjoying every day.

“If he offers it for a thanksgiving, then he shall offer with the thanksgiving sacrifice unleavened loaves mixed with oil, unleavened wafers smeared with oil, and loaves of fine flour well mixed with oil.”

Leviticus 7:12

Olive trees have been around long before 5000 BC., one of God’s many gifts to man.

* Israel used it to mix with fine flour and present it to the priests as a first fruit offering. (Lev. 2)

* They used it for burning lamps in the sanctuary (Ex. 27:20)

* Wound healing (Luke 10:24)

* Annointed kings, prophets, and priests (Ex. 29:21, 2 Kings 9:1-3)

* Made cakes and bread (1 Chronicles 12:40)

They cold pressed the precious olive fruit to extract the oil and create their anointing oils, cakes, and bread. How simple life is when living off the land, yet also difficult. According to Bible History, the olives are ripe in September and are harvested and pressed for oil until November.

The branches are picked, and olives removed. They are placed on the stone surface and a large millstone is used to press out the oil. The Bible History site says the word for olive press is Gethsemane.

Oh, how the truest gift of Christ kneeling in prayer in such a place filled with history and purpose come to life!

What Makes Olive Oil a Wonderful Gift?

Olive oil makes the heart glad in more ways than one! It’s such a beautiful gift from God.

Olive oil is made of up of 80% monosaturated fat and 1-2 % polyphenols. However, the geographic location, and the way it’s processed makes a difference in retaining its precious properties.

Nutritional and antioxidant properties of EVOO are related to the presence and concentration of tocopherols, carotenoids, and phenolic compounds that greatly impact human health.

No seed oil (soybean, vegetable, corn, or canola) has these beneficial properties!

I’ll share more about benefits of olive oil tomorrow. Today, I want you to have this simple and delicious dressing to use each day on your salads.

Apple Cider and Vinegar Dressing

1 ounce apple cider vinegar

2 ounces Organic Extra Virgin Olive Oil

2 teaspoons of raw honey (optional)

1 pinch each, salt, pepper, onion powder, or your favorite herb.

Combine, mix well, and enjoy!

I use it on my Kale & Apple Salad and my Broccoli Cherry Salads

Benefits of Olive Oil

God’s gifts just keep on giving, don’t they?

How thoughtful and loving He is to provide such a delicious and functional oil to consume.

Check out these healing properties of olive oil:

*Polyphenols to reduce inflammation, bind to free-radicals, and remove heavy metals

* Reduces oxidized LDL particles and makes platelets less sticky

* Improves glycemic control and insulin sensitivity

* It increased GLP-1 (a hormone in the gut that helps us feel full and delays gastric emptying of food.

* The anti-inflammatory effects also help the liver tissue and fat cells.

*It works as a prebiotic and helps good gut bacteria grow.

My friend, our thoughtful God wants you and I to thrive physically with His provision in the garden and spiritually, through His Son, Jesus!

Gifts worthy of Thanks and praise!

Have a blessed day!

Mysty

Simplifying Health God’s Way

References:

The Holy Bible, English Standard Version. ESV® Text Edition: 2016. Copyright © 2001 by Crossway Bibles, a publishing ministry of Good News Publishers.

Ancient Olive Press – Bible History (bible-history.com)

1. De Santis S, Cariello M, Piccinin E, Sabbà C, Moschetta A. Extra Virgin Olive Oil: Lesson from Nutrigenomics. Nutrients. 2019; 11(9):2085. https://doi.org/10.3390/nu11092085
2. Romani A, Ieri F, Urciuoli S, Noce A, Marrone G, Nediani C, Bernini R. Health Effects of Phenolic Compounds Found in Extra-Virgin Olive Oil, By-Products, and Leaf of Olea europaea L. Nutrients. 2019; 11(8):1776. https://doi.org/10.3390/nu11081776
3. Jasmine F Millman, Shiki Okamoto, Taiki Teruya, Tsugumi Uema, Shinya Ikematsu, Michio Shimabukuro, Hiroaki Masuzaki, Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health, Nutrition Reviews, Volume 79, Issue 12, December 2021, Pages 1362–1374, https://doi.org/10.1093/nutrit/nuaa148

Thank You for Joining the Challenge!

 Week One

1. Pick the day of the week you want to go screen free for your four-hour downtime.
2. Pick the time frame for turning off all phones, TV, Computers for all family members. ex. 5pm-9-m 6pm-1opm.

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Example  Worksheet for Week One

Welcome to week one of our 4 week/1 night/4-hour better bonding challenge. You’ve decided what night to begin your screen free time, and what hours. You’ve obtained your grocery list and have your bible ready. So, let’s dig in together!

Activity #1 — 30 minutes

Prayer

Scripture: Read Genesis Ch. 4:1-16 together.

Questions & Discussion

Why do you think Cain’s sacrifice was not acceptable?

What does God say to him in verse 6 & 7?

What is the root of Cain’s anger?

What is his attitude toward God after killing his brother?

How are we like Cain in our thoughts, words, and actions?

How does God show Cain mercy despite his attitude?

Activity #  2   30 minutes of Exercise

Take 30 minutes to get outside and walk, bike, play kickball, or swim together.

Activity #  3  Get ready for some meal or snack prepping.  (60-90 minutes) Get the kids and hubby involved. Together we can wash, chop, dry, and seal our veggies for the week much more quickly than one person doing it.

One may chop and prepare the roasted veggies and the lean meat of choice for the grill, while the other prepares the salad greens with their favorite toppings and puts the quinoa on to cook.

The large container of greens should be enough for ten salads for the week. They keep much better with low moisture vegetables like carrots, celery, beets, etc.

Ideas for homemade dressing:

1. Ranch—-A container of sour cream with 1 tablespoon each dried or fresh (garlic, onion, parsley, dill) ½ tsp salt, ½ tsp pepper.
2. Olive Oil—-2 ounces olive oil, 1 tablespoon apple cider, white wine, or rice vinegar, ½ tsp salt, ½ tsp pepper, 1 tsp honey (optional).

 

Activity # 4 Clean up our mess….together!   (30 minutes).

 

Activity # 5 Play a board game or card game together. (60 minutes).

No cheating by turning on the phones for recipes or reading the bible. Prepare ahead of time with the grocery list and by printing your favorite recipes.

At the end of the evening discuss how the four hours of activities went and what activities you’d like to try for next week.

Click here to get more ideas on the 414 Bonding Kickstart Post! There are links to meal prepping ideas and recipes!

Salads

• Tasty & Simple Salad in a Jar Ideas
• Red Relish & Cherry Salad
• Tuna & Red Pepper Salad with Quinoa
• Simple Pear & Pepper Salad
• Power Salad
• Power Quinoa & Cucumber Salad
• Sustaining & Easy Salad Ideas
• Broccoli & Cherry Salad
• Kale, Apple, & Beet Salad
• Potato and Tomato Salad
• Turkey Pecan Salad

Articles

What to Expect with an RN Health & Wellness Coach

The STRENGTH Approach to Christian Wellness

A Faith-Based Approach to Stress Relief- 3 Easy Steps

Resolved: Firmly Determining to Do Something

When We Change our Minds, We Change Our Lives

10 Easy Ways to Strengthen Your Immune System

The History of Dyes in Food, Why it Matters, & A List of Safe Foods

414 Bonding Challenge Kickstart

Bold Faith

Daniel Overview–Unfailing Character, Unflinching Faith

Faith of the Elderly

Ezra Overview-The Hand of Our Good God on Us

Letting Go of Useless Thoughts

When Facing Seasons of Spiritual Depression, Tune In To God’s Voice

The Messiness of Passing Through