One pot meals on a lazy day is a must have in my arsenal for eating clean whole food! This one pot chicken thighs with sweet potato and broccoli dish fits the bill today! Eating healthy can be simple, and fairly economical, when you and I put our minds to it!

For example, I bought this package of organic chicken thighs at a reduced price due to their close expiration date. They were around $6. I also buy the 2 lb. bags of organic broccoli when they are on sale. Do you have to buy organic to be healthy? Not necessarily. Any change from processed ultra-refined food to quick cooking frozen or fresh whole food is a plus!

A great way to start is to download your digital coupons, and keep in mind everything you buy goes towards gas points! Once the store recognizes your identifying number you will continue to get coupons for those items!

Sweet potatoes grown in the garden are also very nice on the budget. They can be grown in patio pots, or backyard raised beds. When they are harvested in September, they are kept in a cool dry place all winter at around 50 degrees. I used the last of our stored sweet potato crop for this dish and it’s April!

Benefits of One Pot Chicken Thighs

A serving of this meal has 31 grams of protein and 5 grams of fiber. It’s also loaded with cancer fighting antioxidants like glucosinolates, sulforaphane, and indole-3-carbinol. The anti-inflammatory effects of these antioxidants also help control blood pressure, and lower heart disease risks. (1)

Minerals in Broccoli include calcium, potassium, and iron. It’s a powerhouse vegetable with many benefits and adds a delicious flare to this one pot chicken thigh meal! Paired with another powerhouse vegetable like sweet potatoes and you and I can double our efforts for fighting inflammation and disease. (2)

God’s glorious nature is revealed in the things He created!

Devotion

I never get tired of reading the benefits of plants that are for our good and God’s glory! You and I will never fully understand how things in this world work the way they do. But we can be sure of this, God is thoughtful, considerate, and forward thinking we He put these properties in our food.

All we have to do is eat it and get away from the ultra-processed chemicals that are destroying ourselves, friends, and family! The sad part is most people I come into contact with are oblivious to the world’s deception. Big food manufacturers take a vegetable or a grain and remove all the base nutrients. Then they add a few synthetic vitamins, a handful of preservatives, additives, flavorings, and colorings and call the product, food.

It’s downright sinful when you think about the catastrophic consequences to the pregnant moms and growing children of our nation. If you’re like me, being the brunt of jokes, snide remarks, and ribbing due to eating whole food is a part of our culture. I think it’s because when you and I do resist the system and turn away from the items wrecking our health, we get teased or made fun of for going against the grain.

It’s a defense mechanism people use when they are challenged in how they behave. I get it. Generally, people don’t like to question their own habits and behavior.

Over the years I’ve learned to ignore the onslaught of laughter, eye-rolling defensiveness and self-guilt of others, and embrace what I know is good and pleasing to my cells and the God who made me.

You and I will find, our hope is not in this world or the things of this world, but only in Him. When we understand how to protect the body (the tent that houses His Holy Spirit) He gave us, we feel better physically, emotionally, and spiritually.

And that, my fine reader, is what we want to rub off on those making fun of us. A considerate appraisal of what makes you and I different. A curious wondering of how we are at peace and not anxious.

 Dear friends, I urge you, as foreigners and exiles, to abstain from sinful desires, which wage war against your soul.  Live such good lives among the pagans that, though they accuse you of doing wrong, they may see your good deeds and glorify God on the day he visits us.

1 Peter 2:10-12 NIV – Once you were not a people, but now you – Bible Gateway

One Pot Chicken Thighs with Sweet Potato & Broccoli

I hope you find the recipe and the devotion helpful as you make your way towards healthier eating habits! There are many more broccoli and sweet potato recipes here on the blog, so please check them out!

Broccoli-Cherry Salad and Savory Broccoli & Cashew Sauté’

If you like the recipe, don’t forget to give it a rating! Thanks for stopping by!

References:

1. Syed RU, Moni SS, Break MKB, Khojali WMA, Jafar M, Alshammari MD, Abdelsalam K, Taymour S, Alreshidi KSM, Elhassan Taha MM, Mohan S. Broccoli: A Multi-Faceted Vegetable for Health: An In-Depth Review of Its Nutritional Attributes, Antimicrobial Abilities, and Anti-inflammatory Properties. Antibiotics (Basel). 2023 Jul 7;12(7):1157. doi: 10.3390/antibiotics12071157. PMID: 37508253; PMCID: PMC10376324.

2. Nguyen HC, Chen CC, Lin KH, Chao PY, Lin HH, Huang MY. Bioactive Compounds, Antioxidants, and Health Benefits of Sweet Potato Leaves. Molecules. 2021 Mar 24;26(7):1820. doi: 10.3390/molecules26071820. PMID: 33804903; PMCID: PMC8038024.

It’s late in the day and numerous thoughts of food come into my head. Three trips to the cabinet and refrigerator follow each other consecutively. The battle of food cravings begins. It’s also a signal to stop and re-evaluate where I’ve been today, emotionally, spiritually, and physically.

As Christians, you and I have comfort knowing we are in the world, but not of the world. We are passing through as sojourners moving through space and time. The call on our lives is to never get settled here. Rather, look with longing towards our true and permanent home. It is also a way to learn. Through trial and error, sadness and fear we cast off temporary comforts here and hope for the glory of a heavenly home.

A place incomparable to our greatest joys on earth. It’s a home without sadness or pain, sorrow or neglect. A residence of fullness, contentment, and joy that fills us to the brim and overflows.

In our hearts we relish the higher journey as our spirits are seated in heavenly places. The spectacular place we will eventually call our permanent home is with an Awesome and Mighty Father. Although, still here in bodily form, our souls linger on the thoughts of permanent peace.

Therefore, the temporary comforts of food cannot compare with the true cravings of our souls. These misguided setbacks in our thinking give us pause as we reframe them into an opportunity. We can reflect on true comfort, physical needs, and spiritual growth.

Question to Ask Ourselves as we Battle Food Cravings

1. How much water have I drank today? Did I start my morning with 16 ounces of water? Am I thirsty?—Thirst can be mistaken for a false sign of hunger.
2. Have I eaten enough protein today? The average person needs 0.8 to 1 gram of protein per kilogram of body weight. Protein acts as a natural stimulant to suppress our hunger hormones. So, starting our day with adequate protein and consistently eating it throughout the day is a very effective way to battle food cravings.
   Good sources of protein are Oikos or Chobani yogurt with 20 grams Protein and zero sugar (stevia). Another is Cottage Cheese. Ground Turkey, Chicken, Salmon, lean grass-fed beef, black beans, chickpeas, or pea powder are also good sources.
3. Am I eating enough fiber? Fresh greens, fruit with pulp, and small amounts of whole grains like quinoa, wild rice, or oats are very filling and meet our bodies mineral needs at a deep satisfying level. Fiber helps fill us up, move waste products out of our systems and feed our gut bacteria to help them release hormones that also help us stay satisfied.
4. Where am I emotionally? Am I feeling lonely, sad, defeated, discouraged about someone or something? How does God want me to deal with this emotion? What do the Psalms say about this emotion and what can I read to encourage me in this moment? God’s word says I am never alone; He is always with me. Is there a friend I can talk to, or a group I can join that will help me feel included and cared for? Where can I volunteer this week and give some of my talent, helping me feel useful and give my life purpose?
5. Do I need a multivitamin to help me reach my nutritional needs? It is possible I am not getting the trace minerals necessary for all of my cells through food? A good third party tested and certified multivitamin is a good battle strategy.
6. Am I starting my day with sugary items and setting my taste buds up for a quick fix all day? What would be a better choice to start my day?

Scriptures to Battle Emotional Food Cravings

Once you and I question the cause of our trips to the cabinet we can decide how to counteract the trigger. Drinking a couple of glasses of water is an easy fix. Grabbing some much-needed spring greens and protein are, too!

The not so easy task of identifying and confronting emotions is a little more complicated. That’s why I like to talk honestly and openly about these emotions with God. He sees and he knows what I am thinking and feeling.

Opening my bible and finding the verses of promise brings me peace. Meeting people who feel the way I feel reassures me I am not alone in feeling this way. Knowing there is light and purpose in this crazy world through the living and inspired words of Scripture calms my mind and my cravings.

So, if you are in as much need as me for some redirection in the area of food cravings, I am happy to share a few of my favorite passages of Scripture.

In honor of my dad, I am using the New Living Translation for comforting Scriptures today. He loves the simplicity of the wording, and it helps him understand the text better. Knowing his time is short here on this earth gives me a glimpse of my own future and the hope we have in Jesus.

But let all who take refuge in you rejoice; let them sing joyful praises forever. Spread your protection over them, that all who love your name may be filled with joy. For you bless the godly, O Lord; you surround them with your shield of love.

Psalm 5:11-12

 And the Father who knows all hearts knows what the Spirit is saying, for the Spirit pleads for us believers in harmony with God’s own will. ²⁸ And we know that God causes everything to work together for the good of those who love God and are called according to his purpose for them. ²⁹ For God knew his people in advance, and he chose them to become like his Son, so that his Son would be the firstborn^[ among many brothers and sisters.

Romans 8:27-29

No matter what emotional trial we face as Christians, we have the power of God’s Word to help us battle any craving. If we internalize it as the inspired and revealed Word of our Creator, it has the power to diminish every stronghold in our lives! (2 Corinthians 10:4) Especially comfort food.

Taking simple steps to re-evaluate where we are in our thirst, emotions, and our intake will give us time to consider the root of our behavior. I think you and I will find the more we place our trust in God, the stronger we become battling cravings.

Remember, I am here for you if you need a faith-based RN Health and Wellness Coach! You can request and appointment with me today!

I look forward to serving you!

 

What Truly Pleases My Heart

What activities can I do today to please God?

Maybe I’ll start the day with gratitude instead of discontent. I may not be where I expect to be in my career. Or I may not be in the place of residence I desire. However, I can be thankful for work and shelter. Striving to do things that please others won’t help me either. Instead, I find myself saying repeatedly, “You can please the world or please God, but you can’t do both.”

Although I don’t’ consider myself a people pleaser, I can easily confuse being a peacemaker with people-pleasing. So the question to ask me is, “Does this activity honor God, and what is my motive?” In answering this question, I determine where my heart is.

If I create a post to give myself more likes, God sees. Instead of helping someone stop doubting herself today, God knows.

But the Lord said to Samuel, “Do not look on his appearance or on the height of his stature, because I have rejected him. For the Lord sees not as man sees: man looks on the outward appearance, but the Lord looks on the heart

1 Samuel 16:7 ESV – But the LORD said to Samuel, “Do not – Bible Gateway

What Pleases My Mind

If I’m focusing on myself, I’ll spend more time and money correcting physical flaws. I’ll spend less on building a solid haven of encouragement for others. I forgo intentional, forgiving, and loving character building needed to sustain faith that attracts others to know Jesus.

Moreover, I can be content with the body God gave me. In all its imperfections, this body keeps me humble. If I’m honest with myself, its physical flaws prevent an overflow of vanity. They stop a feeling of puffed-up pride and distance from God.

 I’d rather be joyful for legs capable of walking than focused on their imperfections. Maybe, those deeper lines will remind me of why I am continually smiling. The crepe arms holding little ones also enjoy tasty desserts. Most of all, I can be grateful for a voice that encourages others. I can also appreciate a mind that can be intentional about sharing Jesus.

I feel free saying goodbye to the what-ifs, attaining popularity, and material possessions that fade. What a relief! Saying goodbye to activities that seek to impress others provides deep satisfaction. This brings a more profound feeling of well-being to my soul.

The Deceiver Pleases the World

Need I remind myself daily of the dark one who deceives as an angel of light?

And no wonder, for even Satan disguises himself as an angel of light. So, it is no surprise if his servants also disguise themselves as servants of righteousness. Their end will correspond to their deeds. (2 Corinthians 11:13-15).

https://www.biblegateway.com/passage/?search=2+Corinthians+11%3A+13-15&version=ES

He was beautiful and talented, yet his pride brought more and more discontent. It also drew him farther and farther away from God, to the point of complete rebellion. In his pride, he thought himself higher than God. Finally, he grew so delusional in his self-love that he gathered heavenly beings around him to overthrow his Creator.

How you are fallen from heaven, O Day Star, son of Dawn! How you are cut down to the ground, you who laid the nations low! You said in your heart, ‘I will ascend to heaven, above the stars of God.  I will set my throne on high; I will sit on the mount of assembly in the far reaches of the north; I will ascend above the heights of the clouds; I will make myself like the Most High.’ But you are brought down to Sheol to the far reaches of the pit

Isaiah 14:12-14 ESV – “How you are fallen from heaven, O – Bible Gateway

How naive to be so deceived by his own brilliance, ability, and beauty. It points me to a place of thankfulness for my inability, bodily flaws, and limited talent. I am content with what God has given me, where he has placed me, and the clarity of what matters.

Clarity Helps Me Avoid Deception

Unlike the dark one, this clarity helps me remain in favor of God. This world holds no power over me as it does him. He is still striving to win souls to his dark purpose and separate them from God. He’ll tempt people to be discontent with their gifts. He will make them doubt their gifts. He’ll lead them to love the gifts more than God who gave them.

It is the ultimate deception.

Therefore, today I choose an attitude of acceptance for my physical flaws. I embrace my limited ability and draw on the joy of pleasing Jesus for my contentment.  Because I know I can please the world, or I can please God, but I can’t do both.

For More Encouragement For Bold Faith Click Here

Several of my friends live alone and are always asking for one person meals. A tiny little pot of one person chicken chili fits the bill! It has all the flavor of a large pot of soup without the dreaded leftovers. Plus, it doesn’t become an unrecognizable and forgotten frozen meal 6 months down the road.

This chili offers many benefits. It is low in calories. It has a decent amount of fiber and a generous amount of protein. Overall, one person chicken chili provides a pretty satisfying bowl of soup for a single person to enjoy!

God provides so many delicious items for us to enjoy, doesn’t he?

I get excited just thinking about all the wonderful things you and I enjoy on a daily basis. We’ll have energy to do what he calls us to do. We will also find comfort knowing he is with us when we do it.

You have multiplied, O Lord my God,
    your wondrous deeds and your thoughts toward us;
    none can compare with you!
I will proclaim and tell of them,
    yet they are more than can be told.

Psalm 40: 5

I have other easy one or two person soups on the blog. Please check them out while you are here!

One Person White Chicken Chili

Let me know how you make your chicken chili!

Thirty days of purposeful thought on sugar to retrain our minds spiritually and physically.

Welcome to the 2025 Sugar Fasting challenge and devotion. Here is what to expect in this 30-Day Challenge:

Each day will start with a word of the day—a scientific fact about sugar— a scripture verse—encouragement—prayer—and a call to action.

The goal is to avoid all sugar and sugar substitutes for 30 days. This involves reading labels carefully for added sugar, removing the items from our grocery list, and being ready with an answer for why we are doing this to family and friends. If you need a refresher or are starting late, please read the Getting Started on a Sugar Fast post for tips on how to prepare.

Day 1

It’s early. We’re excited, ready, and willing to do this sugar fasting challenge. As the day progresses and temptations come and go, we stay focused on one goal. . . no sugar today.

We’ve cleaned the pantry and removed the offending items. We’ve stocked up on fresh fruit to stave off cravings. Moreover, we are thinking about our role in the cycle of excess exposure to sugar for our family.

Therefore, sugar is not coming in this house this month! Unless. . . you’re not quite there yet.

Hang in there, you have options!

Our word for today is train. In the life, we know train means to learn a new skill so we can do a new task.

Stop and think about this for a minute. You and I didn’t become the professionals we are in one day. We took it day by day and built on each skill as we progressed.

The principle is the same for us when training our minds and tastebuds to stop being slaves to sugar. Since sugar is an addictive substance that hits our dopamine pleasure receptors in a fantastic way, we rarely stop to think about the damage it causes to our cells.

During this 30-Day journey we will think about damage verses pleasure each and every day. Step by step we will peel back the layers of deception woven by greedy food companies and our own pleasure-seeking natures. We will also stop and consider the cost of short-term gratification and think more about long-term rewards.

Science Fact about Sugar Today: Excess Sugar’s Role in Insulin Resistance

“Without changing caloric intake, researchers find replacing starch or glucose products with sucrose and fructose increases fasting insulin levels, reduces insulin sensitivity, and increases fasting glucose concentrations.

In other words, calorie for calorie sugar is more harmful to the cells than starch for insulin sensitivity.”

All good reasons to think about the physical attributes of excessive sugar, right? Changing our mindset begins with thinking outside our usual limited, sugar craving, box. Our bran may say, “Well that’s what I’ve done every morning for years.”

On the other hand, a growth mindset says, “What can I use in its place? How do I consider the long-term reward that can outweigh sugar for me today?”

Strategies that may help as we decrease or eliminate sugar altogether:

1. Reading labels for ingredients and thinking about how those ingredients contribute to disease.
2. Counting the number of teaspoons of added sugar in each product (4grams =1 tsp)
3. Tracking the number of grams (teaspoons) of Sugar consumed each day in food and drink.
4. Remembering we matter and our health matters, so we can line those facts up with our core values and strengths.
5. Consider pleasurable fruits that can replace sugar, experiment and expand tastebuds.
6. Embrace a new routine or a new environment, and there is no limit to the expanded menu and activities available.
7. Finally, persuading a friend to join you to share ideas can be highly motivating.

That covers the physical portion of this challenge, now for our mind, soul, and spirit!

Spiritual Sugar Fasting Support

A spiritual guide for us along the way is Scripture. Entrenched in the Bible are concepts of training our minds to live for enduring benefit rather than worldly pleasures.

When we didn’t know Christ, we readily relied on the world’s temporary pleasures. However, God’s Word teaches us living righteously, as faithful followers of Jesus Christ, is our greatest reward.

Practice comes through daily skill building, as we pay attention to our bodies, stress, emotions, and life. And just like a baby learns to use its tongue to discern sweet, salty, bitter, and sour, we will become more mature in sensing how and when we are more susceptible to sugar.

Hebrews 5:15 says this:

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

How do the mature distinguish good from evil? Constant practice. Choices for moral and physical wellbeing go hand in hand. We’ve taken the first step by placing sugar in its rightful place of omission for a period of time.

As with many righteous tasks in life, physically and spiritually, we will continue to struggle. Yet, with the power of the Holy Spirit, we learn to overcome.  Best of all, we learn to value putting off instant gratification for more profound and exciting rewards.

Prayer:  Father God, please give us a desire to avoid the world’s temporary pleasures. Teach us how to distinguish good from evil, helpful and harmful, temporary pleasure from eternal rewards. May we always live righteously as faithful followers of Jesus Christ. Amen.

Call to Action: Write down three professional skills you use every day. How can these skills be used in accomplishing your sugar goals this month?

Diving Deeper with Bible Study for the 30 Day Sugar Freedom 2025:

Thanks for hanging in there with me so far! If you are looking to dive deeper into study, grab a notebook, and look up the following verses in their context. Then answer the questions that follow:

Now the Spirit expressly says that in later times some will depart from the faith by devoting themselves to deceitful spirits and teachings of demons, ² through the insincerity of liars whose consciences are seared, ³ who forbid marriage and require abstinence from foods that God created to be received with thanksgiving by those who believe and know the truth. ⁴ For everything created by God is good, and nothing is to be rejected if it is received with thanksgiving, ⁵ for it is made holy by the word of God and prayer.

⁶ If you put these things before the brothers,^[a] you will be a good servant of Christ Jesus, being trained in the words of the faith and of the good doctrine that you have followed. ⁷ Have nothing to do with irreverent, silly myths. Rather train yourself for godliness; ⁸ for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come. ⁹ The saying is trustworthy and deserving of full acceptance. ¹⁰ For to this end we toil and strive,^[b] because we have our hope set on the living God, who is the Savior of all people, especially of those who believe.

1 Timothy 4:1-10

What does the Spirit say about who is led astray and how in verses 1-2?

Paul emphasized everything “created by God is good”, how does that compare with things created by man in our grocery stores?

The matter of eating clean or unclean food made by God and prayed over for God’s holiness are clear in these passages.

What does it say?

Based on the words before and after it, what do you think it means?

 We see Jewish believers had a hard time letting go of their traditions. They failed to see how the old way of worshipping with strict eating laws were fulfilled by Christ’s sacrifice on the cross. Gentile believers were not tied to the same Jewish traditions, although food sacrificed to idols was a common practice for them culturally.  Therefore, putting these things before the brothers (vs 6) allows discussion and hashing out the intricacies of faith in Christ.

How are we to be trained according to verse 6?

When we put away irrelevant and silly myths (in their culture and ours today) what are we training ourselves for? ((vs 6)

How does physical training compare with spiritual training according to verse 8?

We see both are of value; however, godliness trains us to be ready for our eternal home. How does bodily training help you, personally?

Do you find it interesting that food is the subject of contention in this passage?

Although food is a basic need to give us strength and fuel, in what ways do we make it an idol?

Fill in the blank “The love of _______________is the root of all evil.” (1 Timothy 6:10) The verse excerpt does not say money is evil, is says ___   ________ __ ___________ is the root of all evil. How does the love of food fit into this theme of idolatry?

It brings us back to the reason we want to train ourselves to live godly lives in today’s culture of overabundant food, material items, and possessions. When we place our focus on these things as a means of satisfaction in our daily lives we take our eyes off Christ.

 If you put these things before the brothers,^[a] you will be a good servant of Christ Jesus, being trained in the words of the faith and of the good doctrine that you have followed. ⁷ Have nothing to do with irreverent, silly myths. Rather train yourself for godliness; ⁸ for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.

What three ways do we begin to train ourselves for this battle of sugar addiction according to verses 6-8?

Father God, as we enter this time of devotion and study, please train our minds and hearts. We want clarity in decision making, focus on how to let go of idols in our lives, and increasing trust in you. Help us Lord, in our weakness and please help our bodies see and recognize our greater need for godliness as we walk steadily with you. In Jesus’ name, amen.

When you want to change up the easy no knead bread recipe yet keep it simple, add a banana and some cinnamon. Oh, and also add a cup of chopped walnuts.

It’s very filling and has a decent amount of protein to get us started on our day. There is no sugar and no oil either, so it’s just whole grain unbleached organic flour, yeast, salt, banana, cinnamon, walnuts, and water.

Benefits of No Knead Banana Bread

The benefit of adding banana to this bread is, of course, is the added fiber, magnesium, potassium, and B vitamins. I’m also fond of the cinnamon with its cinnamaldehyde component to ward off infections, help balance blood sugar, and provides a boost for the metabolism of those carbs in the bread.

Cinnamon is also rich in polyphenols and increases antioxidants in the blood which helps lower inflammation. I’ll take that prize spice with my bread any day! The walnuts add crunchiness, healthy omega 3 fat, more polyphenols, and vitamin E. They are beneficial for lowering inflammation, cardiac risk, and cholesterol.

Overall, the banana version of the Easy No Knead Bread is pretty healthy!

Devotion

God’s beautiful gardens all over the world never fail to give us what we need! He is worthy of thanks and praise!

Enter his gates with thanksgiving,
    and his courts with praise!
    Give thanks to him; bless his name!

For the Lord is good;
    his steadfast love endures forever,
    and his faithfulness to all generations.

Psalm 100:4-5

I hope you enjoy making your very own No Knead Banana Bread! Let me know how it turns out! Don’t forget to subscribe to the site for recipes, health tips, and encouragement!

I look forward to serving you!

Gluten free protein bars are a quick and easy way to add extra protein to a grab and go breakfast. Although the texture of theses bars may be an acquired adjustment, the taste is neutral. There are 5 grams of protein in each of these protein bars, 4 grams of fiber, and it’s rounding out a nice amount of potassium, magnesium, and zinc.

Protein Bar Benefits

Brown rice flour is the primary ingredient in these bars. Therefore, making these bars rich in B6, fiber, magnesium and potassium, as well as gluten free. Brown rice is followed by equal amounts of ground pumpkin, chia, and flaxseeds! All of which provide more vital minerals, vitamins, and fiber.

You and I a well on our way to lowering inflammation and improving gut health with these nutrient packed protein bars. If you are looking for a more fruit-based protein bar that is also gluten free check out these Blueberry Breakfast Bars and Raspberry Breakfast Bars.

You can totally bump up the protein in these bars by adding your favorite protein powder or collagen peptides! Have some fun with them and remember, what God puts in the garden is good!

Sources say 88% of the American population is metabolically unhealthy! Glycemic control is one element that plays a major role in helping us understand how metabolic health declines. We define metabolic disease as a waist circumference in men greater than 40 inches and greater than 35 inches in women. We may also see climbing blood pressure, cholesterol, and blood sugars at each yearly physical.

Continuous glucose monitors are making an impact in some circles to curtail these climbing health risks. They are all the rage in hip young athletic enthusiasts who are trying to understand their glycemic response and cheating blood sugar spikes.

It’s understandable to have concern about blood sugars when one in three adults in America have prediabetes and it is a major risk factor for developing Type 2 Diabetes and heart disease.

Does the young athlete have cause for concern for a glycemic response, too? If they are headed towards insulin resistance, yes.

Glycemic response is a reflection of circulating blood sugar after eating. The response will vary based on the amount of glucose absorbed from the food, it’s entry into circulation, it’s exit from circulation due to tissue uptake, and the liver’s ability to regulate glucose. (1)

The use of continuous glucose monitors among people with and without diabetes has brought to light how long a person’s blood sugar stays in a particular range. The time in range (TIR) for higher verses tighter glycemic numbers are associated with increased microvascular complications.

 Although experts still argue about its validity, glycemic index and glycemic load have science to back up their use as a valid tool in managing metabolic syndrome. Simply because it helps those with metabolic syndrome, diabetes, and prediabetes choose foods that have less impact on blood sugar. The measurement of how quickly carbohydrates break down into sugar for these individuals is important!

Glycemic Control Matters, But It’s Not An Indicator of Healthiness

The higher the number on a scale of 1 to 100, the more a food increases blood sugar.  However, glycemic index or load should never be considered in isolation, but in relation to the other aspects of a food’s energy contents, like fiber, micronutrients, and protein.

Just remember, whole food is and always will be your friend in health and preservative filled, packaged fake foods will not only spike blood sugar, but make your body work harder to detoxify its contents. Yep, fake food is your cell’s sworn enemy.

Therefore, a more sensible and accurate way to consider these other variables is to look at the glycemic load, which was developed by Harvard researchers.

Glycemic Response—Glycemic Index
Glycemic Response	Glucose in the bloodstream after eating in the individual. **A Spike of 30 to 40mg/dl per meal is ideal in most sources**	Rate depends on: Glucose absorbed from food, it’s entry into circulation, how quickly tissue uses it, and the liver’s ability to regulate glucose.
Glycemic Index (GI)	The rate at which blood sugar rises with food in relation to pure glucose. It does not consider the overall nutrient profile (antioxidants/vitamins/minerals)	Low GI < 55 Medium between 56 and 69 High GI is >70
Glycemic Load (GL)	The quality and quantity of food. Cooking, amount of ripeness, and processing affect the glycemic load, too. MAKE IT SIMPLE FOR YOURSELF AND DOWNLOAD THE FREE GLYCEMIC INDEX/LOAD APP	Low GL is 10 or less Medium is between 11 and 19 High is 20 or more

Keep in mind, the health of the individual and the ability of their muscles and liver to utilize the available glucose really does matter!

If someone has diabetes, gastroparesis, poor gut health, insulin resistance, fatty liver, inflammation, or is taking medication to lower their blood sugar; their glucose response is going to be different than a healthy individual with none of these issues.

Also, just because a food is low in glycemic load, does not mean it’s healthy! Remember hydrogenated trans fats? They are also low in all GI and GL numbers but a travesty to the health of our blood vessels. So, if you haven’t thrown out all your fake butter and pie crust yet, maybe start there.

Back to the main point: You and I need to understand even “healthy” individuals see a spike in blood sugar with simple carbohydrates (white flour, rice, sugar, juice, sodas, etc.).  Therefore, since we are all different and blood sugar response is a concern for us, it makes sense to know how we respond to the food we eat.

Steps to Measure Glycemic Response and Questions to Ask When Numbers are High

 However, we don’t need to invest in an expensive continuous glucose monitor to figure this out. We can buy a $30 glucometer at our local retail store and check how we respond to the food we eat.

How do we do that?

A fasting blood sugar is checked first thing in the morning without any food or drink on board, the desired result should be less than 100mg/dl. If it is consistently greater for more than a few days, we want to ask ourselves a few questions.

• “Did I eat late last night after dinner?”
• “Did the items I ate and drank for supper have too many carbohydrates and sugar and not enough fiber and protein?”
•  “Did I get enough movement in yesterday?” “Am I getting sick with a virus, or am I stressed?”

All of which can elevate blood sugar.

Another way to check blood sugar is to eat breakfast, check blood sugar 30 minutes later to see how the blood sugar spikes. Then again two hours after the meal to see how well our bodies utilized the sugar available. Established entities today say two hours after a meal blood sugar should be less than 180mg/dl. If it’s the old Endocrinology standard and the optimal level of 140 mg/dl, even better!

Now, I realize three finger sticks may be a bit much, but you do not have to do this every meal. You can record the day’s breakfast numbers, then the next day check before and after lunch, the following day, check before and two hours after dinner.

Recording each day’s rotation of meals, food consumed, spikes, and post meal blood sugars, will give you a nice journal by the end of the week to evaluate and make changes. It will also be a journal to share with your health care provider.

Intentionality is Key

Knowing blood sugar levels after meals helps us be more intentional about the choices we make.  “Why push our bodies to do the hard things they were not meant to do?” “Why tax and push our bodies to respond to repeated stressors like a high glycemic response, when it’s already working overtime to remove the everyday waste from our environment?

You know, the pollution, pesticides, herbicides, plastic particles, and ultra processed food without fiber.

Since we are becoming more aware of toxins, and endocrine (hormone) disruptors in our food with the Yuka app, it makes sense to check out an international table of glycemic index and glycemic load resource, too. It is available for you to review at Diabetes Care and will be found in this link:

International Tables of Glycemic Index and Glycemic Load Values: 2008 | Diabetes Care | American Diabetes Association

You will see very clearly after surveying this list of foods how much we need more fiber in our diet and less simple carbs.

Fiber is Your Friend for Cheating Blood Sugar Spikes

An analysis of 135 million people across 185 studies suggests a15-30% decrease in all cause mortality in people who eat a higher fiber diet. This includes a decrease in deaths from cardiovascular disease, diabetes, colorectal cancer, and incidence of heart attacks and strokes. (2)

If you and I are looking for an easy and delicious way to decrease our risk factors maybe we can eat more fiber each day!

We can do that by simply adding nuts and seeds to our main dishes, or increasing our intake of fresh fruits and vegetables with every meal.

Why fresh?

It is thought that 80-85% of vital antioxidants, and nutrients are lost with cooking. We need the enzymes and phytonutrients available in our fresh produce to help us fight disease. The fiber present helps us remove waste products, keeps us feeling full longer, and feeds our gut microbes well!

In turn, the gut microbes give us short chain fatty acids that help us control blood sugar better and lower cholesterol.

Cheating blood sugar spikes just got a little easier and tastier, my friend! Check out the site for more information on tasty fiber and well rounded whole meal ideas.

References:

1. Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019 Feb 2;393(10170):434-445. doi: 10.1016/S0140-6736(18)31809-9. Epub 2019 Jan 10. Erratum in: Lancet. 2019 Feb 2;393(10170):406. doi: 10.1016/S0140-6736(19)30119-9. PMID: 30638909.

Carbohydrate quality and human health: a series of systematic reviews and meta-analyses – PubMed (nih.gov)

Can you believe it? The holiday season is upon us already!

 Are you like me and my friends and already losing sleep over it? Well, not really losing sleep over the holiday season itself, but the added responsibilities that come with an already busy life. It’s kind of hard to stay focused on healthier eating and lifestyle patterns when we’re busy and stressed.

The purpose of my coaching style is to help you and me be flexible in these times of celebration and stress. So, what does it look like to keep our focus on the 4 pillars of health during our celebrations?

We’ve worked hard to establish new habits, and we feel better. It may be helpful to hang onto those long-term rewards when we’re tempted to give in to the instant rewards of the holidays.

Considering lifestyle (how we sleep, deal with stress, play, interact with others, and work) alongside our intake, frame of mind, and exercise will help us balance our time, enjoy the season more, and rest in its purpose, which is gratitude.

Although we are grateful and thankful for all of God’s blessings, picturing all the chaos ahead can be overwhelming. Maybe we can take a few moments to be quiet with him a little more often.  

Battling the interruption with the time change also throws a twist in our sleeping routine and we may lay awake thinking about. . . .

“What ifs” for hours!

How am I going to do. . . what if. . . .maybe I need to. . .

Whew! Please God, help with the imagined drama already! The pillar of health you and I need most at the busiest time of the year is our sleep and here we lay, thinking about things that haven’t even happened. I personally think we do this to prepare for battle.

A better idea to calm my heart and soothe my brain for imagined spiritual battles is to memorize scripture. Another way is a little trick I learned in Nursing school many years ago. It’s a sweet way you and I can train our brains as we begin this stressful time of year that sometimes steals our sleep.

First of all, I love how Jesus calls us to calmness:

” Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls.”

Mathew 11:28-29

Here is what you and see in these verses:

There is no burden he cannot carry better than you and me.

When we trust him to handle it, he gives us rest.

He is gentle and low in heart, meaning humble, and not prioritizing material things over people. He is not selfish or worried about what people think either.

Therefore, learning from him, we think like him and find rest for our souls!

HMMMM, sounds good to me! Now for the trick!

When you wake up in the middle of the night to do whatever. . . put yourself back to sleep by not letting any thought in your head but sleep.

Please do not grab your phone.

But this. . .No, sleep. What if. . . push it out with one word. . . sleep.

If you and I have to say it 1000 times, so be it. Do not let any thought enter your mind but one word. . . sleep. All the while you are taking deep breaths in and blowing out slowly as if you were sleeping.

I have been doing this little trick for many years, and it works for me, but please let me know how it goes for you!

Staying Active in Our Intentional Celebrations

Another great trick for sleeping better is exercise early in the morning, especially walking outside! Sounds crazy right?

But that is when the light enters our retina and resets our circadian rhythm. Dreading the chills and temperature changes in the weather don’t make this an appealing venture, does it? I get it, friend. Even though the crisp orange and yellow leaves drew me out of the house for morning walks over and over again in early fall, now, it’s rainy and cold.

The shortest, most spectacular blurb of the year is gone. Thel fleeting enjoyment of milder temperatures and scenery without humidity gave us a feeling of peace and rest.

Now most of the leaves are gone, and the desire to walk outside evaporates. However, it is a pillar of health you and I cannot avoid.

I mean, we have fresh baked pies and extra goodies this time of year everywhere. I don’t know about you, but usually for most people, more pie, means higher blood sugar and inflammation.

Therefore, the choice is clear for me personally and I hope it helps you, too: Eat more, move more. Plus, paying close attention to the stiffness in my joints the excess sugar causes remind me, no more sweets the rest of the week. We can count that as our cheat day.

Intentional celebrations can include a little walking after enjoying our treats. Grabbing a friend or a coworker and braving the cold gives you and me energy, focus, and strength for the rest of the day.

The alternative may be using a walking pad or treadmill while watching our favorite videos when we get home.

Either way, here are 10 reasons to include walking in our celebrations for physical and spiritual wellness this season.

• Walking increases our metabolism, especially in cold weather!
• Walking reduces stress
• It lowers blood sugar
• Walking strengthens bones and muscles.
• Walking is free and easy to do.
• Walking makes our lungs stronger.
• Fresh air is good for our mood.
• It’s a great time to pray and meditate on God’s Word.
• It’s wonderful for circulation, oxygenation of the tissues, and better lymphatic flow.
• Consistent walking strengthens our heart and helps lower blood pressure.

10 beautiful reasons to celebrate walking, my friend!

If we think physical walking has benefits, spiritual walking has at least 100 times more!

When we know God’s will, we hear his voice, and long to please him. Isaiah puts it quite simply. He assures us wherever we are walking, God is right there with us.

“Whether you turn to the right or the left, your ears will hear a voice behind you saying, ‘This is the way, walk in it.'”

Isaiah 30:20-22 ESV – And though the Lord give you the bread – Bible Gateway

So how do you find blessing in your daily walking patterns? What helps you stay focused and confident you can do this?

I look forward to hearing from you and serving you this season! You can find recipes, health tips, and encouragement here so don’t forget to subscribe to the site and take a look around.

Please share with a friend if you find these celebration reminders helpful. We’ll cover more in this series in the week to come!

You’re right, I don’t understand.

Several years ago, my sister was laid off from work and we decided to start a Bible study. As we walked around town putting up flyers for our new adventure, she said, “We should do it at the jail.”

In the silent recesses of my mind, I balked. Thoughts loudly and vehemently swirled around my inability to handle such an adventure.

My low confidence in leadership and lack of skill navigating the complexities of a jail ministry led me to blurt out immediately, “You don’t understand, I don’t feel called to do a jail ministry, I just want to study the bible with other women.”

I know. . . excuses, excuses! But, honestly, I didn’t’ feel ready, or spiritually mature enough. Or maybe I just didn’t have enough love for the women hurting there at that point of my rededication journey.

You see, like many in the church, I had lived my life with God on the backburner. I said my prayers throughout the day, went to church on Sundays with my family, and lived the best I could.

It wasn’t until after my girls graduated high school and I looked back at every single area of my life where God had carried me, loved me, forgave me, and guided me through my rebellion that I fell before him in tearful gratitude and thanksgiving.

The Strong Conviction to Understand

Rededicating my life to him soon after, my thirst for more of his word became insatiable. I longed to share this freeing feeling with other women struggling in their faith journey. Hence the Bible study adventure with my sister.

Needless to say, the venture was a flop. No one came to the library for Bible study. She went back to work, and I spent my days off studying by myself and inviting women to join me in my living room.

It started small with two or three of us, and eventually grew as we felt the urge to move it to the local library and offer it to women in our community.

Two years later, a sermon I was listening to and a passage in the Bible struck me with strong conviction. John the Baptist is sitting in prison and contemplating his predicament, which leads him to question Jesus.

The preacher on television shares his ideas of John’s thoughts: “If Jesus is who he says he is, he will get me out of here.” “If he loves me, he will save me.” He is feeling doubt because he knows Jesus’ power, yet he is not experiencing freedom from his circumstances.

 “When Jesus had finished giving orders to His disciples, He moved on from there to teach and preach in their towns. When John heard in prison what the Messiah was doing, he sent a message by his disciples and asked Him, “Are You the One who is to come, or should we expect someone else?”

Mathew 11: 1-3

The faithful John the Baptist is questioning Jesus. Perhaps he is lonely or scared. Maybe he is beginning to feel betrayed. I’m pretty sure my sinful thoughts would lead to, “After all I’ve done for you?”

I’m not sure. What would I say about Jesus if I were in John’s predicament?

Putting myself in John’s shoes for just a split second allowed the Holy Spirit to wash over me with conviction and purpose. Memories of my sister’s idea flooded my brain. I knew in that moment, “I have to go to the local jail and tell women how much Jesus loves them.”

Seriously, Lord, I didn’t feel you prompt what I think you prompted.  

I can’t do that. I don’t know how to do that. My ugly flesh balked again. Really? If that is true, I won’t have any difficulty. He will open every door and there will be no obstacles. And that is exactly what God did. Every query got a yes, and every request to learn more and be a presence in the local jail was answered.

At that point I was an experienced Bible study facilitator, but I had never taught a lesson. So, I prayed often during my study time for God to give me words, songs, and scriptures to help these women see no matter what they did, God still loves them.

Understand, It’s Going to Be Hard!

God is faithful! My two thirteen-week stints at the jail taught me to trust God and love others in a way I have never done before. I’m not going to sugar coat the situation, because personally it was rough, heart-wrenching, and discouraging.

One particular day stands out to me above all the rest. The minimum-security drug rehabilitation unit I visited held six women. As we sat around a table and I started my lesson on Rahab, I assured the ladies that every single person inside these four walls and outside these four walls sins; we just sin in different ways.

However, every single one of us will be forgiven of our sins when we lay it before God, and accept his son Jesus as Lord and Savior. He in turn transforms our hearts to will and want what he wants!

A girl, I’ll call Nadine (not her real name), a newly baptized Christian, looks at me with tears welling, and screams, “You don’t understand! I’ve committed murder! I had an abortion!” As I’m digesting this confession and my soul is feeling the depth of her pain, the women in the room begin to confess, too.

The woman on my left says, “I’ve had an abortion.” The girl next to her, I’ve had two abortions.” Around the table they confessed their multiple abortions until it came to the last woman who said, “I didn’t have an abortion but I tried every way I could to kill that baby. I even . . .”

I can’t put into words her confession. It still creates a horrific image of pain and heartache in the deep corners of my mind. For the first time, I am seeing the heavy, darker side of an issue that brings people to battle.  Yet, no one wants to talk about the long-term consequences for women who make this choice.

God is showing me hurting, desperate women; numb and suppressing the pain of their sin for so many years they turn to drugs for escape, instead of him.

Volunteering at the Pregnancy Resource Center did not prepare me for this!

My mind was fiercely battling with images of tortured babies and the pain of this one woman who could not forgive herself.

Praying desperately for the “show no emotion” facial expression, and for the right words to minister to this woman, I pulled her aside to pray with her and over her.

Specifically, I assured her, “You don’t understand, Jesus holds your little one now and did the second he departed this world. He is also holding onto you! You confessed, you repented, you turned from your sin and now you are a new creation. The old girl you once were is gone and, in her place, a new girl stands, forgiven and fully cleansed of murder. I pray now, God gives you the power to forgive yourself.”

Revelation 21:4 says this: He will wipe away every tear from their eyes.
Death will no longer exist; grief, crying, and pain will exist no longer, because the previous things have passed away.

What we only get a glimpse of now in ministry, we will understand fully when Jesus returns.

Bible Study Teaches Me to Understand

 Bible study has taught me over the years God is faithful. When he leads me to a difficult place he leads me through it. I got in my car that day and let the tears flow. I hit my steering wheel with my fist and questioned why he let me experience such pain and heartache in the world.

Slowly, in the depths of my soul, I felt the Holy Spirit wash over me. His comforting embrace deflated all the pent-up anger and frustration. In its place was an appreciation and softening of my heart that was missing two years before. He sees and feels their pain the same way I do.

 You and I can study the Bible all we want, but until it moves us to become the hands and feet of Jesus, it is our secret treasure.  It’s freeing power to remove sin and change lives is held closely and tightly.

The sad truth is: As much as we love being together and talking about his amazing power in study, we will never persuade a dying and broken world of their need for him in the comfort of our little groups.

“You don’t understand” becomes a true statement from a lost world to a saved one.

Unless. . . we take the time to put ourselves in someone else’s shoes, wipe away a few tears, and give them the hope of glory we hold so dear. It doesn’t have to be a jail either! It can be a nursing home, a workplace, a health club, or even a daycare. There is someone out there who needs us to listen, validate their situation, and offer them hope.

The great news is, when God leads us to it, he will equip us through it!

Check out the site for more encouragement to understand our walk!

I’m here for you!

Mysty

Simplifying Health Faithfully