Did I say pecan. . . tarts? A group of ladies and myself are finishing up a 4-week Pre-Holiday Challenge. Part of that challenge is no grains or refined, processed sugar. . . at all. So, as it wraps up this week, I thought making a gluten free and maple flavored (no added refined sugar) pecan pie for Thanksgiving would be a nice way to bring a small amount of indulgence back into my life.

It is a holiday, after all! Part of life balance, in addition to portion control over sweet treats, is to relax, enjoy time baking, and pleasing others with our creations. All the while, staying motivated to keep moving.

As one of my clients says, “I can take a small bite, and it is enough.”

Yes! That is exactly where we want to be with sweets at any time of the year! However, it takes physical and mental training to do that, and each person’s threshold is different. That is why a nurse health coach can be very helpful. We are effective at guiding discussion, providing education, and brainstorming ideas together with our clients. Check out the testimonials on this site to see what I mean!

So, why tarts instead of a whole pie? Pecans are very energy dense, which just means high in calories and fat. As with many things we eat on this holiday, it just requires good judgment.

Again, it’s about portion control. The smaller the size the less fatigue, swelling, and adverse reactions will be from too much sugar. The sugar in this case is being replaced with maple syrup. You might think, is there ANY benefit (besides mouth-watering delight) of eating a pecan tart? Hmm, well of course there is. God always has a plan for his children’s good.

Benefits of Pecans

A serving of pecans provides 38% of your body’s daily requirement of copper. Copper is a mineral necessary for red blood cell production, nerve function, and keeping our immune system strong. We are getting a nice supply (at least a serving) in our little tart. Zinc is another necessary mineral present in pecans that helps us fight colds and boost our brain health. There is also 16% of the RDA for thiamine (B1) present to help with converting all those Thanksgiving carbohydrates we eat into fuel!

According to a science-backed Healthline article on pecans, a couple of studies have shown lowered LDL cholesterol eating pecans each day, while others mention tree nuts in general are good for heart health. Think about it, they are made of monosaturated fats, the good fat that feeds our brain and nerve cells, while not being toxic like man-made fats extracted from seeds, degummed with chemicals, bleached for purity, and heated at high temperatures. God would never think of doing something like that to His creation.

The fiber in pecans is insoluble in water and forms a gel-like material to help us move substances through the gastrointestinal tract. Thus, slowing down the absorption of sugar in the bloodstream. According to the article, pecans also help with insulin sensitivity and assist the pancreas to produce insulin (the hormone necessary for carrying energy into the cells). (1)

Overall, the benefits are good when we keep in mind the high calorie and fat content in the days BIG picture! The tarts also contain maple syrup giving it an even higher calorie count alongside trace minerals, antioxidants and 19% of the RDA of riboflavin. Riboflavin is a key nutrient to keep our energy up and help the body use enzymes to function in the right way. It also helps us break down fats, medications, and steroids!

A reasonable tradeoff for eating a tart may be– not going for seconds on the macaroni and cheese, corn pudding, rolls, or potatoes. . . you get the idea.

The eggs in these tarts are giving us added protein, 28% of our selenium, 23% of our B12, 20% Riboflavin, plus B5 and folate. I’ll take that in my tart, thank you! Eggs are also great for raising HDL, the cholesterol that helps move oxidized LDL back to the liver for excretion into the colon. Yep, I’ll take that, too! What God creates is definitely good!

Recipe Devotion

I will give thanks to you, Lord, with all my heart;
    I will tell of all your wonderful deeds.

Psalm 9:1

It’s hard to stay silent about God’s wonderful deeds when we study what His divinely designed plants and animals do for our bodies! The most common expression of this profound knowledge is a grateful heart. Giving thanks comes as a natural reflex. Just think about how Thanksgiving brings families together.

There is no pressure to gift exchange, no worries about getting the wrong items, and no fears of spending too much money. It’s just a time of celebration, laughter, and joy. Everything the birth of Christ was meant to be before it became so commercialized.

You and I can take a moment today to think about what really matters in life. Time bonding with those we love is so precious, it is also a time to align our behavior with our values. What is happening in my life now that is preventing me from experiencing complete joy? Am I thankful for what God is doing in me and through me to be more like His Son?

Whatever He is doing, I pray you are filled with His Spirit enough to know you are loved! You can enjoy your pecan tart this holiday season with your family guilt-free!

Preparation Pictures for Pecan Tart Ingredients

Beware! Making your own crust is a labor of love!

I hope you embrace the God who gave you this opportunity to celebrate this week! If you are looking for more ideas for your feast I have a few more gluten free ideas. . . in fact there are currently 42!

One of my favorites is using oats in place of brown rice flour in these Gluten Free Apple Tarts.

God bless!

My flesh and my heart may fail,
    but God is the strength of my heart
    and my portion forever.”

Psalm 73:26

References:

Tree nut phytochemicals: composition, antioxidant capacity, bioactivity, impact factors. A systematic review of almonds, Brazils, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts – PubMed

The fresh smell of lemons reminds me of warm summer days and lots of sunshine! I think I’ll bring a little of that sunshine into my baking today. Since I also want to make my hubby some healthier snacks for work (to keep him out of the vending machines!) lemons are making this cold winter day brighter. Another plus is this simple recipe only makes a small batch of crispy low sugar lemon cookies. It’s ideal for one or two people.

Although he is not getting too many cookies, he’ll have enough to enjoy a couple after his lunch each day. The benefits of this recipe come from using the fresh milled whole grain with vitamin E, fiber, fatty acids, and B vitamins. The low sugar content, combined with extra fiber and protein in the whole grain, decreases a spike in blood sugar. That’s important for him and anyone else trying to maintain a healthier lifestyle.

Surprisingly, the bitterness of stevia is lost when combined with the sugar. It’s a win-win situation…for him, anyway. He’s not too fond of stevia. So, this may also be a nice trick for anyone who dislikes sugar substitutes.

However, I prefer the stevia in very small amounts in baking because it comes from a plant. Although highly processed, at least it is not artificially made from chemicals.

You really can’t beat six ingredients either!

Fresh milled flour and fruit makes me feel extremely blessed to have access to so much provision. I appreciate the thoughtfulness of our Creator and I’m always reminded what God puts in the garden is good.

Did you know Isaiah says He looks from His dwelling like clear heat in sunshine? The smooth poetry of scripture comes from the best…the author of life Himself.

All you inhabitants of the world, you who dwell on the earth, when a signal is raised on the mountains, look! When a trumpet is blown, hear! For thus the Lord said to me: “I will quietly look from my dwelling like clear heat in sunshine, like a cloud of dew in the heat of harvest.”

Isaiah 18:3-5 ESV – All you inhabitants of the world, you – Bible Gateway

I pray you enjoy His word today alongside a crispy low sugar lemon cookie or two.

God Bless you!

Rest assured, you and I don’t have to panic when emotional eating creates cravings. Especially with this low sugar, orange creamsicle cake roll around. I’ve seen the images of sugar hitting the pleasure region of the brain on CT scans. So, I know how enjoyable and addictive it is.

However, when I had an emotional day last week, coming off a sugar fast, I didn’t want to completely blow my good behavior… Strange thoughts like Twinkies started intruding on my weak feelings. Really?! I haven’t had a Twinkie in probably twenty years. Close to the shelf-life of those deplorable things. Nope, I can’t do that.

With the temptation of Twinkies off the palate, I began to think about orange cupcakes. You know those ones with the thick orange icing on top? So, even though I dodged a Twinkie, I couldn’t stop thinking about orange cupcakes. No, that is not going to work either. Rehashing good sweets and really bad sweets is the kind of battle I face in my weak moments. My friend, it is also how food lovers create new things and try to make them better. Well, better for us anyway.

What is it about sugar that just reaches that pleasure spot in the brain? I’ve enjoyed my time in God’s word every single morning. Enjoyed it well, I promise you. I sat happily immersed in the comfort, peace, and strength only He can bring. At the same time, I still wanted that orange cake. Jesus reminded me in His word….

Peace I leave with you. My peace I give to you. I do not give to you as the world gives. Your heart must not be troubled or fearful.

No, He doesn’t give like the world gives. My heart “must not be troubled”. I know he wasn’t talking to me. He was telling the disciples He was going to die. Something He had to do, so all of us can live. They weren’t taking it well. In fact, they were handling it as poorly as me losing a loved ones respect.

So, the one thing I can tell you is, this low sugar, orange cream sickle cake roll did NOT soothe the ache in my heart. Only good humbling sorrow in the arms of Jesus can do that. However, it sure did taste good. Now, the first time I made it, I zested my orange, and began to place half of the orange into a bowl. As I thought about my pumpkin roll and the amount of pumpkin in it, I realized there was not enough substance to this orange pulp. Spying the butternut squash on the stove, I liked the color and thought it might be like other squash and take on the flavors of the things combined with it.

So, I thought, “Why not?” Maybe the butternut flavor will be mild to minimal with a lot of orange zest. It was actually pretty good, I used 2/3 cup just like I do with the pumpkin roll, and it made the cake a pretty light orange color. However, it was too dense and heavy. So I made it again, with just 1/3 cup of butternut squash and ….bingo! It’s so good.

Now, no low sugar creamsicle cake roll is as comforting as Jesus, of course…but it’s still hits a sweet spot to soothe to my sore emotions. Best of all, when taken in small slices, there is no guilt.

I hope you like it as much as the hubby and I do! Remember, what God put in the garden is good! And if we give Him half the chance, He soothes the soul too!

“Aim for restoration, comfort one another, agree with one another, live in peace; and the God of love and peace will be with you.”
2 Corinthians 13:11

I like the key word in this verse…aim. Aiming for restoration and comforting one another. The act of living in peace is what we, as Christians wake up with every intention of doing each day. Meeting God in His word and beginning with prayer helps us hit the mark. Well, aim better anyway.

We may be tempted in situations to respond in haste. We may forego the extra time to stop and listen to the answer of our own question, “How are you?” to our neighbors. While each hour of our day passes we have the opportunity to take extra time or go the extra mile. When we do, a small spark of confidence grows and the peace of God is present in our small victories.

We can feel Him smiling as our aim is closer to that of his Son.

While we think about our aim to be more like Christ, I’ll share the aim of this cherry tart. It offers a balance of delicious tart and sweet flavor for our enjoyment. A crunchy oat and walnut cluster of top is slightly sweet and filling. Also, the use of a very small amount of sugar and stevia allow this pleasure to remain a healthier option for a rounded snack or breakfast substitute.

Cherries dark red juice and skin is loaded with anthocyanins to help fight inflammation. They also contain a decent amount of vitamin C. There is no guilt indulging in this beneficial treat.

Cherry Tarts

Filling

• 3 Cups Cherries (Fresh or Frozen)
• 1/4 Cup of Sugar mixed with 1 scoop of PURE stevia or monk fruit
• 1/2 Teaspoon Almond Extract
• 1/4 Teaspoon Cinnamon or nutmeg
• 1 Tablespoon Tapioca Starch or Arrowroot Powder

Crust

• 2 Cups Organic Gluten Free Oats
• 1/3 Cup Organic Olive Oil
• 1 Tablespoon Sugar (Optional)
• 1/2 Teaspoon cinnamon
• 1/2 Cup Walnuts Chopped

Heat oven to 350 degrees. Combine your filling ingredients in a bowl and toss well with the sugar, arrowroot powder, and spices. Place in a 8 pre-made tart shells and set aside. Combine oats, olive oil, sugar, cinnamon and walnuts in a bowl and place over the cherries. Bake for 30-40 minutes.

Take a couple of theses along with you as you visit shut ins or drop them off on the door step with a card of encouragement! Aiming high is our goal in our efforts to comfort and agree with on another.

Enjoy!

Are you ready for 10 biblical and scientific reasons sugar fasting improves health? We need solid evidence to embrace a new way of thinking, don’t we? I hope to share the value of placing excess sugar in its place with these principles!

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#10 We Learn Self-control

According to research from the National Institute of health we see “short-term, selective food deprivation may indeed increase food cravings, long-term energy restriction seems to decrease food cravings, suggesting that food deprivation can also facilitate extinction of conditioned food craving responses.”  (The Psychology of Food Cravings: the Role of Food Deprivation – PMC) 

I see this as once the original dopamine/sugar stimulation is removed, and withdrawal (which we’ll address later) is resolved, we experience sweet relief and better self-control.

Biblically, Paul tells us in Galatians “self-control” is a fruit of the spirit alongside love and joy and peace!

“But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faith, gentleness, and self-control. Against such things there is no law. (Galatians 5:22-23)

  Food cravings never give us peace, only Jesus does. Giving in to them gives us short-term happiness but not lasting joy. The self-control we’re after is to enjoy small amounts at celebrations and holidays and not be consumed by it every day, every meal.

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# 9 We Learn Submission

Christians understand submission because it gives them freedom. When we submitted our lives to Christ, we died to our old selfish ways and embraced full surrender of our lives to Christ.

In John 17:15-16 Jesus says, “  I do not ask that you take them out of the world, but that you keep them from the evil one. They are not of the world, just as I am not of the world. 

Although it’s a process in the case of sugar addiction and our pleasure in it, we understand the  world’s pleasures do not appeal to our redeemed hearts like it used to. Materialism is not important, people are. Status, the symbol of pride, sinks well below service. Food and drink are gifts from God and are used for fuel, not overindulgence.

Well we hope, anyway.

Several science-based studies support the spiritual view of faith and health. When we submit to God, we are placing our trust in Him for all things. Therefore, it makes sense when we understand God’s heart for our well-being. According to an American Psychological Association article summarizing linkages to physical health:

In healthy participants, there is a strong, consistent, prospective, and often graded reduction in risk of mortality in church/service attenders. This reduction is approximately 25% after adjustment for confounders. (Religion and spirituality. Linkages to physical health – PubMed)

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# 8 Prioritizing Power

When there is order in my life, it flows better. How about you? There is power in prioritizing the things that matter the most. It’s a principle birthed inn our value system.

Health matters–so prioritizing power starts in the grocery store.
Sleep matters to health so we have the energy we need.
Energy matters so we have the ability to work and earn a living

God gave Israel an order of prioritizing how they approached their enemies, how to treat survivors, and how to use the trees for food and not cut them down.

No waste, no want.

It seems Australia and the UK see the same concept in one of their prospective studies, stating.

“Promoting healthy diet behaviors should be prioritized as a cost-effective preventive action that supports productivity and performance, in comparison with the costs of remediating treatment.”

Valuing Health and Performance: A Case for Prioritizing Nutrition – PMC

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#7 Awareness

Awareness of a problem is the first step towards making a change. It’s not foolproof of sustaining the new pattern but it does make us consider new possibilities. 

What does it look like when awareness happens in the bodily systems?

It usually looks different for each one of us.  We’ll do one of two things:

1. Ignore it and hope it goes away
2. Run to the doctor and get 10 tests run to see what the problem is

According to research, “Self-awareness is important because it allows you to reflect on aspects of yourself. As you understand your abilities and tendencies, your self-awareness also allows you to think about how you interact with others and the world around you.

Self-aware people are able to manage their behaviors and adapt to situations. They can accurately evaluate what the situation requires and then modify their actions accordingly.” (Self-Awareness: Development, Types, and How to Improve Yours)

Biblically, it’s a matter of accurately evaluating God and his plans for our good. Psalm 19:8 “The precepts of the Lord are right, rejoicing the heart; the commandment of the Lord is pure, enlightening the eyes;

Science is not so far from the Bible, is it?  We become aware, we take action, we remember, we repeat. Understanding is good for both instances.  After 40 days of sugar removal we’ll have more awareness.

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#6 Preparation Skills

Preparing for a 40-day sugar fast takes planning, doesn’t it? It begins with awareness (not guilt) of where we consume hidden sugar each day. We’ve been deceived by sneaky manufacturers in the past, but no more!

God can and will retrain our minds and our taste buds as we reprogram both with His Word and support from one another.

1. We’ll begin by reading labels of things already in our pantry and learning about hidden sugar.
4 grams =1 teaspoon of sugar.
The words we’re looking for are “Added sugar”
2. Pray this verse several times a day to renew your mind and your tongue this week as you read labels. If you want, the following verses are good to keep too. Maybe write it on a post card and place it on your favorite box of goodies.

“The plans of the heart belong to man, but the answer of the tongue is from the LORD.” (Proverbs 16:1)

All the ways of a man are pure in his own eyes, but the LORD weighs the spirit. Commit your work to the LORD, and your plans will be established.” (Proverbs 16:2-3)

How do these verses speak to you today?

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#5 Sharper Cues

If you’re like me, you may be connecting stiff hands and foggy brain function to eating high sugar items.  What about feeling really tired after a splurge of indulgence?  If you have, you’re in good company!

  Many Americans are suffering alongside you, myself included. Six years ago, I woke up one morning and the middle finger of my right hand was stuck to my palm. Quickly controlling my panic, I forced the digit to its normal position with my left hand. This happened a couple of more times that week and I suspected the “Trigger finger” was due to consuming excess sugar.

  So, I decided to do a little experiment and cut out sugar and dairy for a while to see if I felt better. Imagine my surprise when it went away four short weeks later. I was left thinking about how chronic inflammation may be affecting my skin, bones, muscles, and blood vessels, too.

It was enough concern to convince me to do some- thing long-term. But I needed the Lord’s help to make it happen. I knew I wouldn’t be able to do it alone.

 Do you feel the same way sometimes? God has a better plan for our lives and it’s not only easy, but, delicious. He provides everything we need in His gardens around the world to satisfy our sweet tooth.

Moreover, He provided His Son, Jesus, as an atoning sacrifice for our sins. We find freedom from sugar by digging deep into His Word of Truth and applying it to our lives. Which is exactly what I plan to do for the next 40 days.

Hebrews 4:12 says: “For the word of God is alive and active. Sharper than any double-edged sword, it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart.”

We’ll both have sharper cues to an underlying problem, physically and spiritually when we cut out all sugar and artificial sugar substitutes. For Christians, staying in the Bible for encouragement these next 40 days is key!

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#4 Profitable

If you’re struggling to lose that last 20 pounds this is the “profitable” challenge for you! Biblically, profitable means what is spiritually giving you all you need to be content and walk in a manner worthy of Jesus’ sacrifice on the cross.

You and I have an advantage over the cravings of our flesh when we understand there is a better way. When a Christian’s frame of mind is rewired by biblical principles, we’re not:

• Bound by material things
• Looking for comfort in food
• Restless with confusion about what to eat and not eat
• Dependent on fast food for fuel
• Giving in to things that do not please God
• Acting out every whim of grumbling and complaining
• Tearing down someone else who is not doing what we “think” they should do

. . . And we can only understand these things fully when we read the Bible.

2 Timothy 3:16 says, “All Scripture is breathed out by God and profitable for teaching, for reproof, for correction, and for training in righteousness.”

With one word, what you are looking forward to most in this 40-Day Challenge?

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#3 Persistence

Wins and losses teach us something important and that is persistence.

My clients have lost and gained weight so many times it does something to their mindset: They falsely believe they are failures.

They forget:

• The success of raising a stable, loving family
• Keeping a marriage together
• Showing up with all their talent for the job they hold.

All those skills and abilities took persistnence too!

According to Psychology Today research, persistence is seen as “grit, where specific brain regions associated with perseverance and long-term goal orientation are crucial for self-regulation and motivation. Genetic studies also suggest that traits related to grit, such as resilience, are influenced by both hereditary factors and environmental experiences.”

Biblically, Jesus gives us a beautiful example of persistence in his ministry, his love for people, his prayer life, his sacrifice, and his grace.

• He tells us to be:
• Persistent in prayer
• Persistent in pursuing Him and our loved ones
• Persistent sharing how much we love the peace we have in Him.
• Persistent despite our failures. . . keep trying, keep asking.

One example I love is in Luke 11 as He talks about the neighbor knocking on the door repeatedly at night for food:

Luke 11: 8 “I tell you, though he will not get up and give him anything because he is his friend, yet because of his impudence he will rise and give him whatever he needs.”

God does that for me an you every single day and we don’t even realize it!

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#2 Priceless Prize

The priceless prize of health is only second to knowing a peace that surpasses understanding. Isn’t it?

In his letter to the Philippian church, the apostle Paul says he forgets what lies behind and strains forward to what lies ahead.

“I press on toward the goal for the prize of the upward call of God in Christ Jesus. (Philippians 3:14)

I appreciate you joining me for this momentous occasion. When you get through the next 40 days, you’ll look back and see how truly powerful prayer and fasting are to gain a priceless prize of:

• 1. A closer and deeper appreciation of our relationship with God
• 2. Freedom from being dominated by a substance

So, as we embark on this journey of freedom together my prayer for you involves sugar substitutes and alternatives.

Many of them are deceptive and can trick the dopamine receptors in the brain to think it’s getting sugar when it’s not. Does that affect other complex signals throughout the body?

You bet it does!

Addiction is still addiction, whether we substitute sugar with a sugar alternative or not.

I know there are questions that arise when we have this thing, we think we can’t live without…

And you are going to do this challenge your way, not my way.

But my prayer is you will at least give up all sugar and sugar substitutes for at least the first 10 days.

What happens in 10 days? The taste buds are replenishing themselves and the new ones are not exposed to sugar. Yes! The science says we renew our taste buds every 10 to 14 days.

Weaning off sugar is doable and we can still enjoy great food!

Thanks so much for joining, I’m in it with you!

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#1 Master Cravings

Day one is here, don’t panic. If you’re not there mentally take this week to focus on a few things that matter the most:

1. My “why” and your “why”. It may be:

• I don’t want to be a slave to any “thing”
• Less pain, stiffness, inflammation, holding onto excess water.
• Less cravings–yes! once removed and you get through withdrawal, cravings go away
• Feeling better, more energy, less brain fog

2. How to do it:

Know where the sugar is hiding: condiments, snacks, chips, soda, energy drinks, cereal, salad dressings, protein bars, crackers, etc.

Read labels: There are over 75 names for sugar! On the ingredients look for dextrose (anything with “ose” on the end of the word, xylitol, erythritol (alcohol sugars), dextrin.

• The term “added sugar” means there is refined sugar in the product. So there is a quick way.
• Find substitutes: Fresh fruit, Holi’s protein juice smoothies are great! Water with lemon, lime, cucumbers, or berries–it gives you necessary minerals for hydration.
• You know whole food is your best bet and God designed you to eat it!

But. . .. If you are really busy and need a list of go-to items; use a Chat gpt prompt like: Create for me a 40-day meal plan with no sugar, high fructose corn syrup, or artificial sweeteners. Or tell me what packaged food items they are in so I can avoid them.

Support! I am here for you to encourage you several times a week with science and scripture!

Don’t’ get overwhelmed, Scarlett, tomorrow is another day! But so is noon, and dinner if you forgot at breakfast and slipped!

It’s okay! The awareness of not wanting to be dominated by anything is powerful and so is the Bible in giving us real comfort.

We learn how to let go of the things of this world like sugar, status, and money.

Mathew 6:24 says we can’t serve two masters and the verses leading up to it remind us to not store up for ourselves treasures here on earth but in heaven:

“Wherever your treasure is, there the desires of your heart will also be. ” Mathew 6:21

We can do this! We have ten biblical and scientific reasons sugar fasting improves health! Don’t forget I am here for you if you need coaching! There are low sugar recipes here, too!

Learn More Here:

Understanding Glycemic Response and Cheating Blood Sugar Spikes

10 Reasons to Reduce Sugar Intake for Children (And Adults)

Easy Recipe Ideas:

Sugar Free Berry Crisp

10 Sugar Free & Hearty Meals for Breakfast

Share your Thoughts/Comments or Questions Here:

Day 7

Word of the Day is strong!

You and I are stronger than we know, physically and spiritually! Mostly because we don’t test our strength very often.  We may even have a tendency to sit in our comfortable lives and remain stagnant.

But what happens when we make that choice? We get weak and stiff, then we move less and eat more. If we’re not careful moving becomes harder and harder, then just walking to the car and into the store is a chore.

However, when we push through doubt, fear of failure, and just plain laziness to do the hard stuff. . . like giving up sugar for 30 days. . . we feel stronger mentally and physically.

So, don’t give up! You can do this and you do have support here!

According to a narrative review in PubMed, your body will thank you by lowering inflammation, reducing fat in your liver, making your cells more receptive to insulin, and improving your mood! (6)

Scripture

Caleb, in the Bible is a perfect example of strength we can emulate. He was one of the two spies who scouted out the promised land and gave a good report. A disturbing fact for us to stop and think about for a minute is:

Out of over a million people who left Egypt, only two of the original crowd entered the promised land! They were Joshua and Caleb.

My friend, faith does play a role in our livelihood. When we trust God to provide, protect, and keep us strong, we automatically love him and obey him with a grateful heart.

Caleb has a word for us today about being strong.

Joshua 14: 10- 11

“As you see, the Lord has kept me alive these 45 years as He promised, since the Lord spoke this word to Moses while Israel was journeying in the wilderness. Here I am today, 85 years old. I am still as strong today as I was the day Moses sent me out. My strength for battle and for daily tasks is now as it was then.”

WOW! My friend, I want that kind of faith and strength!

Prayer:

Father God, you see our weaknesses, our excuses, and our strength. Help us put aside the fears that leave us behind and draw on the strengths you have gifted us with today so we can complete this challenge now and forever more. Thank you for being with us each day. In Jesus’ name, amen.

Call to Action:

Drop a heart below if you needed this today and list in the comments your top three strengths!

Digging Deeper In Study

If you would like to explore more about the biblical character of being strong, let’s dig in!

Please read the following passage and get your designated notebook ready to answer some questions beneath the passage.

Psalm 27

King David is calling out to God in his difficult circumstances. We see faith overcome fear, confidence overthrow doubt, and humility give way to worship.

What is the emotion gripping David as he begins this Psalm? (vs. 1)

What is he up against and who is he facing as he calls out to God? (vs. 2-3)

What is his heart’s desire as he faces his enemies? (vs. 4)

Despite his fear, he makes a proclamation about God, what is it? (vs. 5)

What does his worship of God look like in the midst of his fear? (vs. 6)

I get the sense his fear is about to take over when he pulls deep within his soul and makes the next declaration. What does he say? (vs. 7-9)

We can lose the most loyal of friends when we choose to follow God. David is so sure of God’s love that even if his parents abandon him, God wont. However, being strong does not come automatically to David any more that it does for me or you.

Like him, we have to go through trials and tests to peel away fear and doubt as we learn who is truly in control of our lives. Sometimes the wait seems more than we can bear. However, as we surrender that last bit of control to him in our fear and doubt, he always comes through.

How does David’s confidence outshine his fear? (vs. 13)

What is his direction to us as we face our own fears and doubts in life? (vs. 14)

Perhaps we indulge in excess sugar and treats because it gives us pleasure, we are lacking in life. Not only is it a socially acceptable form of celebration, it is a form of comfort we enjoy when we fear we are not loved.

If you and I take a moment to internalize the facts we are learning about excess sugar in our lives we soon see how it can become our enemy. So, please take a moment to reread this Psalm and picture excess sugar as the enemy after your flesh and your life.

Please journal your thoughts in your notebook and write a prayer to God about how you will face the enemy of addiction to sugar (or any other substance) in the future.

Day 6

The word of the day is vitality.

The presence of strength, vigor, and energy. It describes the very essence of how we want to feel when we get out of bed to face the day.

The question is, “Are we lacking vitality or wanting more in our lives?”

Scientific Fact

A study in China showed, “poor dietary habits during pregnancy, such as high sugar and high fat intake, can affect autophagy of skeletal muscle mitochondria and reduce the quality of the offspring skeletal muscle.” (1)

I’m pretty sure a pregnancy nutrition class should be offered at every OBGYN office. The doctors and staff do the best they can, with the time they have to educate women, but they don’t have time to investigate what moms are eating every day.

Skeletal muscle tissue is damaged by sugar in our family line! How alarming! It’s present in insulin resistance too when we see fat deposits in the muscle that should not be there.

The result is the exact opposite of vitality. A problem that did not exist for the people of God who followed his ways and his dietary guidelines.

Scripture:

“Moses was 120 years old when he died; his eyes were not weak, and his vitality had not left him.”

Deuteronomy 34:7

Moses was still climbing mount Nebo when the Lord decided his days on the earth were over. How about that? Proof that not living on bread alone, staying close to God spiritually, and hiking are awesome ways to remain vital.

LOL, I’m just kidding on the hiking part, it’s my absolute favorite activity! But we do see how staying active for vitality is important!

Prayer:

Lord God, we want strength, stamina, and energy, so if learning to reduce sugar these 30 days helps us do that, I pray we are willing and able. Help us listen, learn, and internalize the facts that show us sugar deception is insidious and harmful. May it bring out protective instincts for ourselves and our children. In Jesus’ name amen. 

Call to Action:

How will reducing sugar for 30 days help you uncover how it was damaging your vitality? Will you journal finding more energy, less brain fog, less joint pain, etc.?

Digging Deeper Into Bible Study

If you’d like to dig a little deeper into building the character necessary to trust the Lord through the addiction of sugar and building the skills to put it in its place, please read Deuteronomy 34. (I’m using the Holman Christian Standard Bible) and answer the questions below in your designated notebook.

The relationship between God and Moses was deep and personal. God did more signs and wonders through Moses than any other profit, yet he did not set foot into the promised land. Looking at the following passages we see why this happened.

Numbers 20: 10-12

I feel bad for Moses, he is under tremendous stress and pressure to lead these people. The mob mentality is heightened when people are thirsty and hungry, too. I imagine them pressing in on he and Aaron as they try to please God and the people around them. Can you relate?

In his anger and perhaps his pride, he makes a mistake that costs him dearly. What is the mistake and what is the cost?

Character building continues to come with deep testing from God, doesn’t it? You and I are not above severe testing in our own wilderness either. The question is, how do we want to respond. . . in anger, stubborn pride, despair, or humility?

Please read Deuteronomy 3:21-28

What does Moses say to God and how does God respond?

There is no right or wrong answer here, but do you think God forgave Moses?

I know God loves Moses, he led him, guided him, and sheltered him all of his life. He even took the time to bury him and hide his grave so no one would make an idol of him. His place in eternal glory with God is secure as we see him appear on the Mount of Transfiguration with Jesus. However, even he was capable of making a mistake that cost him his greatest earthly desire.

When we make mistakes, we are no doubt forgiven too, especially when we humble ourselves and ask God for forgiveness. However, no matter how much he loves us and sent Jesus to die for us, we will not escape the consequences of the sin we created. It’s not in God’s character to take those long-standing lessons away but instead, draw us closer to him as we walk through the difficulty. We are left to trust him as he prunes us and makes us stronger; slowly molding us into the image of his Son.

I pray you are edified by studying God’s word and made stronger today!

References:

Holman Christian Standard Bible (HCSB)

Copyright © 1999, 2000, 2002, 2003, 2009 by Holman Bible Publishers, Nashville Tennessee. All rights reserved.

Liu R, Sheng J, Huang H. Research progress on the effects of adverse exposure during pregnancy on skeletal muscle function in the offspring. Zhejiang Da Xue Xue Bao Yi Xue Ban. 2023 Nov 21;53(3):271-279. English, Chinese. doi: 10.3724/zdxbyxb-2023-0218. PMID: 37986679; PMCID: PMC11348699.

Day 4

Word of the Day: Remember

Today we’re going to remember what it felt like when God provided us with healthier bodies. Thinking back to our best moments, we remember sharp thinking, quick reflexes, and feeling strong.

We could knock out a 12-hour shift running our legs off and still go shopping after work! Stamina and endurance are marks of great health and we want that again, don’t we?

What happens to us? We’re like the rest of the country, we age, we’re exposed to toxins and chemicals in our environment, we put wear and tear on our joints, and we eat too much ultra-processed franken food with too much sugar.

As a result, we, and 88% of Americans are metabolically unhealthy. That means we have three or more of five parameters putting us at high risk for fatty liver, diabetes, and heart disease.

1. High Triglycerides—standard is 150mg/dl

2. Low High Density Lipoproteins –ideal range (W->50mg/dl—M> 40mg/dl)

3. Waist Circumference in men greater than 40 in women greater than 35

4. High Blood Pressure greater than 120/80

5. Blood sugar greater than 100 fasting

Guess What? Fasting from sugar for 30 days will improve every single one of those parameters.  

Deuteronomy 8: 2-3

“Remember that the Lord your God led you on the entire journey these 40 years in the wilderness, so that He might humble you and test you to know what was in your heart, whether or not you would keep His commands. He humbled you by letting you go hungry; then He gave you manna to eat, which you and your fathers had not known, so that you might learn that man does not live on bread alone but on every word that comes from the mouth of the Lord.”

Prayer:

God, you created perfectly wondrous human bodies to function in high stress situations, to recover from trauma and sickness, and to be strong as we do the work you have called us to do. We can get so proud of our work that we take credit for it instead of honoring you who gave us the ability. As you continually test and humble us through this short journey of life may we remember you always provide, love and even discipline us for our good. Help us not live on bread alone but on every word that comes from You. In Jesus’ name, amen.

Call to Action:

We can begin to feel a little hungry, cranky, and head achy by now, so please remember your why! I’m doing this sugar fast because___________.

Day 5

The word of the day is choices.

God gave Israel the law and the choice to follow Him faithfully or live for themselves and follow other gods. He also clearly defined consequences to the path they choose.

Prosper abundantly in all the work of their hands as He delights in their good fortune, or perish and not live long in the land they are entering. If you and I pay close attention we will see the evidence of these choices continuing today.

Spiritually we need fulfillment, so we seek activities, people, places, or things to fill the void buried deep in our souls. We may or may not be ready to accept the peace Jesus offers, so along the journey we try filling this unknown yearning with various pleasures.

One of those pleasures is food.

As we know, the choices we make in this area have the power to reap great benefit or cause harm. Our knowledge and understanding of how excess sugar, sweets, fried foods, and sodas damage our brains, blood vessels, liver, kidneys, and heart is clear.

Yet, we still choose them time and again.

One of the reasons I love coaching people is to get into their heads on the “why: behind the choices they make.  The frank honesty of my clients is refreshing and identifies the true struggle we all face.

One of them, who attends the MetS Busters program puts it this way:

“The truth is I’m stubborn and I like the convenience of how I live. So, I’m not willing to give that up.”

At the heart of this honest assessment is if we give pleasure full reign, it has the power to trump knowledge every time. My friend, that is exactly why 88% of Americans are metabolically miserable and don’t even know it.

In our brain, and Israel’s, prosperity and abundance sound amazing. However, obeying the guidelines to get there are difficult. Entrenched in our being is the desire to satisfy our pleasure-seeking natures, first.   

You and I are challenging this phenomenon during this 30-day sugar fasting journey day by day. We are looking for long-term reward and finding a deeper satisfaction in feeling better.

Scripture:

“The Lord your God will make you prosper abundantly in all the work of your hands with children, the offspring of your livestock, and your land’s produce. Indeed, the Lord will again delight in your prosperity, as He delighted in your fathers, when you obey the Lord your God by keeping His commands and statutes that are written in this book of the law and return to Him with all your heart and soul.”  

Deuteronomy 30: 9-10

Prayer:

God, you have blessed us to be born in the most abundant land of all time. We have everything we need to survive at the tip of our fingers. Please help us choose wisely and be humbled by your loving provision. Strengthen our resolve and renew our focus each day as we trust you for true satisfaction. In Jesus’ name, amen.

Call to Action:

How does digging deep into your “why” strengthen your choices today?

Fasting Challenge Bible Study–Digging Deeper

If you would like to go deeper and study with me, please Read Deuteronomy 30 and answer the questions that follow on a piece of paper.

After reading the chapter what attributes of God are clear to you? (Ex: Giving/Loving/Honest/Omnipotent/Omniscient/Just/Generous etc.)

What is the requirement for receiving the blessing? (vs. 2)

What is God’s plan for Israel and what does it reveal about his heart for all mankind, including us? (vs 4 and 5)

What do you think “circumcise your heart” means? (vs. 6)

How is the message portrayed for Israel? (vs 14)

What is the command Israel needs to follow in order to receive blessings? (vs. 16)

What are the consequences Israel must face if they fail to obey God’s commands? (vs. 17-18)

Who is a witness to this covenant and why is it important? (vs. 19)

What is God’s plea to Israel (and eventually us through our faith in Jesus)? (vs. 20)

God never makes us bow down. As the old hymn states, he woos us softly and tenderly. He is never vague in His communication either, he is clear and spells out the consequences of what will happen if we choose unwisely. The explosion of sin at the very beginning of time set the pace for our world of suffering. Choosing their own way, Adam and Eve walked away from the perfect life God offered them (and eventually us) in the garden of Eden. Sin grew and flourished as mankind became more greedy, self-serving, and separated from God.

We have a hard time coming to terms with a Holy and righteous God, but the truth is he cannot stand in the presence of sin or tolerate it forever. There are always consequences that damage us spiritually and physically. It’s sad, but the love of sin is what keeps many people away from the abundant life God has planned for them. Thankfully, for us, Jesus came to conquer sin and pay the price for our sin. He suffered and died on a cross to take the wrath of God from us and place it on himself. All we have to do is believe it and place our trust in him to reap the full reward of his sacrifice.

Knowing he has gone to great lengths to give me peace of mind, a strengthened heart, while providing everything I need, makes me appreciate and love him in return. Sugar has a place in celebrations, but understanding its excess consumption plays a huge role in disturbing the abundant life God has for me and you is very important, too. We avoid the vicious cycle of pleasure-seeking behavior when our souls are satisfied and full. After all, He is what we are truly seeking to fill the void.

I pray this message helps you in your daily walk, spiritually and physically. I’m here for you!

Please write a prayer for yourself and your family below.