These 5 Ingredient Peanut Butter Pie Minis are a healthier version of a timeless treat! My mom’s favorite thing is peanut butter. I cannot remember a time when we did not have peanut butter in our house.
What can I say? I am my mother’s daughter. A couple of tablespoons of peanut butter on an apple has been a breakfast staple in our home for many years. It fills us up and holds us over well until lunchtime.
So, the other day after eating my apple and peanut butter I realized there wasn’t enough protein in that choice. I grabbed the Triple Zero Vanilla Yogurt and put it in the tiny bowl and the idea for peanut butter pie minis is here.
Benefits of Peanut Butter Pie Minis
Although peanuts are more calorie dense than more beneficial and lower fat sources of protein, they do pack a nice nutrient punch. Besides, this recipe uses organic peanut powder that has no oil and is 87% less fat!
To be open and fully transparent, peanut butter probably helped keep me from becoming severely Vitamin B deficient as a youth and young mother of two. The MTHFR mutation I have prevents me and approximately 65% of the population to poorly metabolize our B vitamins. Especially the synthetic folic acid, in all the cereals I ate growing up!
However, my family and I enjoyed our peanut butter and received a decent amount of natural folate throughout the years. Three ounces of peanuts contain a nice combination of B vitamins we all need (about 100 grams) has . . .
Biotin–helps build and use glucose, break down fatty acids and amino acids, and is important in regulating gene expression for neurological function (1).
Folate helps break down protein, contributes to building DNA and RNA structures and so plays a role in growth and reproduction of cells. It also helps balance neurotransmitters in the brain, and it’s deficiency can result in neural defects in infants. It helps lower homocysteine levels (aka inflammation), too!
Niacin (B3) is the best vitamin to increase HDL cholesterol.
Thiamin (B1) is important for breaking down glucose and supplying us with energy. Plus it is important for the development of neurotransmitters.
Vitamin E‘s primary function is an antioxidant to help us get rid of all the garbage we inhale and consume from pollution, ultra-processed food, and chemicals.
Devotion
God’s plan for our physical and spiritual health is good, and He knows exactly what we need when we need it! I am continually impressed with how he provides and protects us from ourselves even when we are ignorant of our actions!
He gave a woman named Abigail, the wife of Nabal, a swift thinking brain and the wisdom for hasty action when her family needed it. When her husband refused to supply David with a few animals from the bountiful harvest celebration taking place, she quickly mounted the mules with supplies as a peace offering.
Then Abigail made haste and took two hundred loaves and two skins of wine, and five sheep already prepared and five seahs of parched grain and a hundred clusters of raisins and two hundred cakes of figs and laid them on donkeys. And she said to her young men, “Go on before me; behold, I come after you.” But she did not tell her husband Nabal.
Now David had said, “Surely in vain have I guarded all that this fellow has in the wilderness, so that nothing was missed of all that belonged to him, and he has returned me evil for good. God do so to the enemies of David and more also, if by morning I leave so much as one male of all who belong to him.”
I am grateful for God’s description of this strong, intelligent woman in the Bible who is counteracting the foolish and violent reactions of the men in her life. It is an example of how women and men complement one another. She beautifully reminded David of who he is and what God chose him to do.
He is to be the king of Israel and not to behave dishonorably and hastily. I am sure she would sit down and enjoy making a few cakes for David and his men, again. She later became his wife!
So, pour a nice hot cup of tea and enjoy preparing this simple dessert with your family this week! You won’t regret it! Don’t forget to leave me a rating when you try it!
Peanut Butter Pie Minis
5 Ingredient Peanut Butter Pie Minis
1 Cup Triple Zero Vanilla Yogurt
2 Tbsp Organic Peanut Butter Powder
Crust
1 Cup Almond Flour
1 Small Egg
2 Tbsp. Maple Syrup
Preheat oven to 350 Degrees
Mix the almond flour, egg, and maple syrup together in a bowl. Add a pinch of salt if you like. Press a half a teaspoon of batter into a 24 cup lined mini muffin pan.
Bake 12-15 minutes until done. Let cool completely!
Mix the yogurt and the peanut butter powder until well combined and then place into cooled mini cups. Refrigerate and enjoy!
Enjoy your peanut butter pie minis today! They are fun to make with the kids and are a guilt-free treat for everyone trying to eat healthier!
León-Del-Río A. Biotin in metabolism, gene expression, and human disease. J Inherit Metab Dis. 2019 Jul;42(4):647-654. doi: 10.1002/jimd.12073. Epub 2019 Mar 19. PMID: 30746739.
2026 New Year’s Challenge
I’m so glad you’re here! Join me for the 2026 New Year’s Challenge!
Here is What Rosie has to say. . .
Don’ t Wait! The Deadline to Join the 2026 New Year’s Challenge is December 30th!
I Look Forward to Serving You in 2026!
5 Day Diversify Plant Challenge & I Am Statements
I cannot think of a better challenge the week of (and after) Thanksgiving than to diversify our daily colorful plant intake!
Can you?
Seriously, awesome metabolic health, underlying inflammation in autoimmune responses, and reversing insulin resistance couldn’t happen in a better way! God’s garden is full of all the healing vegetables we need, and I am so thankful!
It’s so much fun to see what He has in store for us when we partake of His goodness, isn’t it?
I mean just think about the variety of colors we will be consuming at our upcoming feast! I’m so excited! Especially since a few ladies and myself are finishing up a 4 Week Pre-Holiday Challenge and are fasting from sugar and grains.
I lost 5 pounds, by the way, and the other ladies lost weight, too! Imagine what this will look like over the next few months for these women if they continue!
The challenge ends soon, so we’ll be ready to enter the holiday season with renewed understanding of how our bodies respond to food as we slowly reintroduce those items in small quantities.
Something I noticed really quickly as we were in week 3 of the challenge is the stiffness in my hands got better.
The one day I went out for lunch and ate bread gave me some clear cues I should stay away from it altogether. By 3:00 pm that day, my hands were hurting and by 6pm that night I couldn’t even hold an iron skillet while cooking.
Now granted, the bread at Longhorn was most likely a bread made with bleached flour, and bromine and not Fresh-Milled like Sue Becker taught me to make through her Little Red Book!
None of the organic spelt berries I’ve purchased and made bread with affected me that way!
Can you believe something you and I eat can affect our hand grip so significantly? Have you ever paid close attention to any symptoms like that?
I was blown away! It makes me not want the items back in my regular routine.
This new challenge, on the other hand, sounds like fun. It’s making a point to incorporate different colored vegetables each day.
Diversifying plants not only helps our gut health it also: Reduces inflammation Helps restores hormone balance Gives us renewed energy Reduces constipation Improves blood pressure Lowers cholesterol Maintains blood vessels and heart health Plays a HUGE role in helping our mental health (by restoring the gut/brain axis)
So, lets dive in and see how we can Eat a Variety of Plants for the next 5 days!
10 Easy Thanksgiving Vegetables and Fruits to Diversify with This Week!
1. Green Plants!
Green Peppers, spinach, kale, Brussel sprouts, asparagus, and cabbage are delicious and so versatile, you and I can pair them with just about anything. What are some of your favorite ways to use them?
What about with green herbs like rosemary, parsley, sage, and oregano?
Oh, Yum!
Don’t forget, green fruits like grapes, avocados, pairs, kiwi, and limes are fun, too.
2. Yellow Plants
Yellow squash, yellow peppers, tomatoes, spaghetti squash, are some of my favorite vegetables.
Fruits like lemons are wonderful for liver and kidney support as well as detox as we indulge in our sweets. Bananas and mangos are good too, just high in natural sugars so we can be wise with portions.
Herbs that are yellow an offer flavor and more antioxidants are ginger, moonshine yarrow, dandelion and marigold petals.
3. White Plants
Potatoes are right up our alley on Thanksgiving, alongside some cauliflower. But do you ever think about leeks, parsnips, turnips, kohlrabi, fennel, and rutabaga for your feast?
White fruits include Asian pears, and coconut.
We can also enjoy herbs like garlic and onion that go really good with some white beans and brown rice. Is your mouth watering yet?
4. Red Plants
Red cabbage, tomatoes, beets, rhubarb, radishes, red beans are scrumptious for fix and go meals during a busy week.
Red grapes, dragon fruit, strawberries, raspberries, cherries, and red apples make for some delicious snacks and pies, too!
5. Orange Plants
Lastly, our variety of orange vegetables for this festive week can be butternut squash, sweet potatoes, pumpkin, carrot, or acorn squash.
Oh, boy! Lots of good items with fiber, nutrients and natural sugar. We have so many options. This isn’t a challenge, at all! For more ways to use these delicious plants check out the Derailing to Detox post!
God created such a tasty variety of plants to heal us, sustain us, and make us whole it’s utterly awe-inspiring!
I will give thanks to the Lord with my whole heart; I will recount all of your wonderful deeds. I will be glad and exult in you; I will sing praise to your name, O Most High.
I am Statements of Jesus and Who God’s Word Says We Are
God gave us these wonderful plants for our physical healing and His Son for our ultimate Spiritual healing. We definitely need both for our health journey!
So, I am listing the “I AM” statements of Jesus here alongside the “I Am” statements written about Christians in the Bible to remind us we are loved by our Creator and have a purpose!
Mental, physical, and spiritual health begin there! At the same time, what we fill our bodies with what matters too!
Jesus’ “I Am” Statements
1. I am the Bread of Life (John 6:35) 2. I am the Light of the World (John 8:12) 3. I am the Door (John 10:9) 4. I am the Good Shepherd (John 10:11) 5. I am the Resurrection and the Life (John 14:6) 6. I am the True Vine (John 15:1) 7. I am the Way, Truth, and The Life (John 14:6)
Don’t forget your strengths! You and I use many of them each and every day to care for others, participate in relationships, and function in life!
If you have to, use your fingers to count them down as you say each one, “I am Faithful, I am loved, I am HIS and He is mine!
What is God pressing on your heart today about who He says you are and what He made to make you whole, again?
My prayer is that you find the answers you are looking for and practice using a variety of plants in your daily habits! What’s in the garden and in His Word are so good!
Be blessed,
Mysty
Simplifying Health Faithfully
Gluten Free & Low Sugar Pecan Tarts
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.
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!
Gluten Free & Low Sugar Pecan Tarts
1 1/2 Cups Brown Rice Flour
1/2 Cup Potato Starch
1/4 Cup Tapioca Starch
1/2 tsp Salt
1/2 tsp baking Soda
1/2 cup Butter
10 Tbsp Cold Water
Filling
3 Eggs
3 Tbsp Butter
3/4 Cup Maple Syrup
1 tbsp Vanilla
1 Tsp Tapioca Starch
1 Cup Pecans (Chopped)
1/2 Cup Heavy Cream
To make the crust add your flour, starches, salt, baking soda to a bowl and cut in the butter until the mixture looks like crumbles.
Add half the water, stirring well and making sure the mixture is not too wet. Add the remaining water 1 Tbsp at a time because you may need more or less depending on the humidity in your kitchen.
When all of the crumbles are wet and begin to clump together, knead it with your hands until it becomes a soft dough (About a minute) I personally do not like brown rice flour and will substitute with oats next time. Check out that recipe below. Brown rice flour will be grainy if you do not have enough water and do not knead it well. Cover with plastic and put in the fridge for 30 minutes while you make your filling.
After 30 minutes, roll out the dough onto a lightly sprinkled surface of tapioca starch until it is thin. Cut the dough into circles and place in your pie or shallow muffing pan. (This recipe makes a top and bottom crust, so if you don't want to fool with making 12 tarts, you can just roll it out into one pie.
Filling
Preheat oven to 375 degrees.
In a bowl combine your eggs with the cold butter, maple syrup, heavy cream and vanilla. I used my emersion blender to combine all of the ingredients.
Chop your pecans and toss them in a small bowl with the tsp of tapioca starch. I do this because I'm not adding the extra sugar usually called for in this recipe and I want it to thicken appropriately. It may not be necessary; I will try it without next time.
Place the egg mixture in each prepared tart crust evenly.
Add the pecans evenly to each shell and place it in the oven to bake 30 to 40 minutes or until set. (You'll see these puff up nicely in the middle when they are done, no worries, they will fall as they cool and look normal. )
The end of summer doesn’t feel like it’s upon us with temperatures still in the 90s! That’s ok with me right now for two reasons:
I love being outside and I don’t like to be cold.
I can still enjoy beautiful summer fruit!
The plan to enjoy peaches is here and it makes a delicious energy packed breakfast. Now, I know if you and I are not running marathons or running our legs off for a long shift, this dish can be a little too energy packed.
What do I mean by that?
It’s a 4 Serving recipe offering about 1/2 cup delicious, creamy oats and peaches for each per person. This one serving packs in around 45 carbohydrates, 10 grams of protein, and 6 grams of fiber. Great if we’re busy and burning calories all day. Not so great, if we are sitting long hours at a desk.
Being a female over 50, that is a little too high carb for me. I try to keep my carbs at 30 grams for meals. If the carbs are a little too many for you too, no worries, I have a solution.
We will use 1/4 cup of this dish and add the 3/4 cup of Triple Zero Vanilla Yogurt to it so we get half the carbs and more protein!
The yogurt has 17 grams of protein, putting us at 22 grams for this breakfast. The key to any healthy eating plan and maintaining a decent weight is to modify any recipe and serving size to our own needs. So, if you are like me and need to watch your carbs, using this method may make it easier for you.
Benefits of Peaches & Cream Oatmeal
Peaches provide small amounts of vitamin C, A, and Bs. They also give us decent amounts of copper, potassium, and antioxidants that are known to decrease the growth and spread of cancer cells. I’ll take that divinely designed jewel any time! Oats offer 5 grams of protein and 4 grams of fiber, while also offering manganese, phosphorous, magnesium, copper, zinc, and B vitamins.
The avenanthramides in oats help reduce oxidative stress, which is always beneficial in the blood vessels to reduce inflammation and therefore blood pressure. The fiber present in both plant foods feed our gut microbiome and create a healthy balance of good bacteria necessary to lower cholesterol.
We can top these with heart healthy walnuts or almonds to get even more nutrients!
What’s in the garden is definitely good! What’s in His Word is even better!
Devotion
We want what’s good, don’t we? I know for the most part, we do. Yet, there are so many cultural influences around us we can be easily deceived. For instance, in Jeremiah chapter 2, Israel has a charge against them for abandoning the Lord. God says in the HCSB version, “they exchanged their Glory (meaning God himself) for useless idols.” (vs. 11)
He says, “My people have committed a double evil: They have abandoned Me, the fountain of living water, and dug cisterns for themselves, cracked cisterns that cannot hold water. “So, think about that for a minute. The fountain of living water is the Spirit Himself providing, protecting, and continually soothing the mind, heart, and soul. But they chose instead to worship carved stones and wooden images that are empty and have no power at all.
There is no comfort in distress, illness, grief, or death from these leaky cisterns, just a short-term enjoyment in flesh appealing practices. Gone is the steadying hand of reason to keeping them from sinning or the conviction to stop selfish behavior and put others first. The warning is so pertinent to our day and time too, don’t you think?!
Your own evil will discipline you; your own apostasies will reprimand you. Think it over and see how evil and bitter it is for you to abandon the Lord your God and to have no fear of Me. This is the declaration of the Lord God of Hosts.
Ouch! This really makes me think! Does it you? How has our own evil disciplined us? How have we abandoned the Lord? I can recall several instances. Like when pride reigns and I can’t keep this viperous tongue silent. Or when I think I’m right about something and that matters more to me than keeping peace with another person of different values.
I truly want to consider the fruit of the spirit and have the peace and patience necessary to preserve someone’s feelings. What happens when you and I don’t do that? We lose our witness as Christ followers.
The discipline comes in the form of distance from the people involved in the situation. Misery is also a close companion. If we’re truly saved, abandoning the Lord and giving in to the “god of self” soon has us humbled and regretful. We feel the grieving of the Holy Spirit because He is part of us! We’re sorry we missed the mark and want to repair the damage.
The difference between us and Israel is we see our own evil, repent from the wrong action, and turn away from it whereas they don’t. Therein lies our hope! We have the assurance and glory of Jesus taking the burden for us on the cross and giving us eternal forgiveness through the Holy Spirit! We want to be more like Him and less like Israel.
It’s as energizing for our souls as a packed peaches & cream oatmeal is for our bellies!
Energy Packed Peaches & Cream Oatmeal
2 Cups Oats
1/2 Cup Water
1/2 Cup Milk
1 tsp Cinnamon
1/4 tsp Salt
2 Peaches
2 Tbsp. Maple Syrup
2 Tbsp Yogurt
1/2 Cup Wallnuts
I pray you enjoy more of both today! If you like this recipe devotion, please give it a rating and share it with a friend!
Check out the other recipes with peaches on the blog, too! I look forward to serving you!
You know the drill. You start a new weight loss program your friend promises is the ONE to master your metabolic meltdown! You do it for three weeks and the pounds don’t budge. You’re hungry, tired, and those doughnuts the company supplied for your team are looking irresistible.
So, forget it. Why bother?
I see this all the time in my social circles and those of my clients. We try something new, and we’re immediately enticed culturally to indulge instead of refrain. So, how do we overcome a stronghold of pleasure sensation in a world enticing us to eat nutritionally depleting food?
It’s a challenge, isn’t it? We want to be healthier and eat more whole food, but convenience and delight in strategically manufactured items keep us coming back for more. Whether it’s salty chips, gooey chocolate, or a fast-food meal, we’re hooked and having a hard time breaking its hold.
Historically and biblically, a stronghold is a place of security and strength, generally thought to be unbreakable. Later, it became a reference to a state of mind. Something that has great power to sway our thinking and our actions, keeping us stuck in a place where we feel trapped.
For though we walk in the flesh, we are not waging war according to the flesh. 4 For the weapons of our warfare are not of the flesh but have divine power to destroy strongholds.
The faith-based approach to this dilemma is to switch our focus and ask some simple questions. “Where are my thoughts taking me daily? What emotions are controlling my actions today? Does it line up with the scriptures I am filling my mind with as I face the day? Who has promised to hold me in the palm of His hand despite my feelings of insecurity?”
In the Bible we are taught how the gospel of Christ frees us from sin, shame, and despair. We become a new creation in Christ when we surrender our will to His as Lord. The problem is, the world is very good at deceiving us when it comes to consuming food that does not honor our bodies or give us the fuel, we need to serve God well and complete our assigned tasks.
Locally, the church and its leaders are having a hard time too! Laughing and joking while enjoying the damaging repercussions of this plague are common, as they claim, “We like to eat!” Many, male and female ministry heads have fallen into the societal trap of “nothing is off limits” or indulge at leisure. Food marketers are very crafty in their deceptive ploys and culturally, we are trained to accept whatever they are selling.
Well loved and respected teachers are controlling their pornography urges, settling into a marriage sacrament to enjoy their spouse at leisure, and swearing off alcohol. Yet the fleshly appetite reining uncontrolled in their homes, offices, and social lives continues to expand their waistlines and destroy their health. It also puts their children’s health at risk by setting the example of eating on the run, eating often, and choosing unwisely. Whatever is convenient becomes the norm. Plus, eating for pleasure is acceptable because it is a quick reward for their hard-earned efforts.
A Serious Look at God’s Plan for Us to Thrive
I don’t blame them. I’m just concerned about their welfare and failure to fully thrive in their calling. I sure didn’t know, or was ever taught, how sugar laden cereals, pop tarts, chips, candy, and soda in abundance were damaging my cells as a child and young adult. I blindly fell for the well-marketed goodies for years before God began showing me His divine nature in the things he made. . . for our good and His glory.
Once I truly understood how overconsumption of ultra-processed food contributes to metabolic meltdown, I took a different stand for myself and my family. It is my prayer that the local church gains the knowledge and wisdom to do the same.
God’s plan, the third day of creation, put over 8,000 antioxidants in plants, vegetation, and herbs. All BEFORE he created Adam and Eve. He knew they would face the temptation of their stomachs, desire something forbidden, and fail miserably at obeying Him. It is a solid reminder of how our flesh is harder to deny and resist than the devil.
God’s plan was beautiful. His plan was completely capable of sustaining, rebuilding, and nourishing us throughout life with His garden goodness and His presence walking in the garden. However, sin entered, and corruption, disease, and frailty of the mind and body followed. Spiritually depleted and cast out of the garden our ancestors, and their children after them, began to reap the consequences of sin.
That is another reason His plan is so wondrous and consuming. Before the first words of Light and Life came from His mouth, God arranged with His Son, Jesus, and the Holy Spirit to redeem and restore future generations to Himself. By surrendering our hearts and will to Him, we are forgiven and restored to right relationship with the Father forever.
Even though we still face the temptations of our day in how we live, how we think, and how we behave, His indwelling Holy Spirit guides and leads us with a strength we simply cannot grasp or fully understand. But through faith in Him, we are quietly and gently encouraged to call on his strength when ours is depleted. He is present when we want to do good but the temporary indulgences of this life promise comfort here and now.
What if you and I take a serious look at what is most important to us and our family. Realistically we know the factors of metabolic syndrome don’t happen overnight. The excess weight, high blood pressure and blood sugars, as well as an expanding waistline and cholesterol continually creep up at every yearly checkup.
Mentally, we chalk it up as part of the aging process, being too busy to cook, working too hard, or being stressed out. But have we ever considered what a toll this process is taking on our bodies? What about the habits and health of our children?
It is serious and concerning, but the good news is: The metabolic meltdown can be reversed with some simple and consistent methods.
Master Metabolic Meltdown for Life
Metabolic Facts for The Whole Family
In a Lithuanian study of overweight and obese 10- to 17-year-olds, 21.3% had metabolic syndrome and roughly 12% had insulin resistance. (1) As A sedentary lifestyle, obesity, and insulin resistance are triggers metabolic syndrome.
Tips to Get Us Out of a Metabolic Meltdown
Tip number one is to find our why! Let me share something very personal with you, the stronghold for me at one time was sugar. I would give it up for Lent and go back time and time again. But one year I led a 40-day sugar fasting challenge with a group of ladies on Facebook and had to confront the temptation daily. I wrote about it, looked up facts about sugar daily, and faced my temptations biblically, while sharing all the information with others.
Guess what finally happened after the forty days were up?
I FOUND my why! I did not want to be mastered by anything, but Christ. Nothing in this world can satisfy me like Christ. Nothing gives me more peace, or helps me through stress, loneliness, fear, pride, or anger like Christ. I am praying the same for you. The best accountability partner in the world is a small $1 notebook and a pen to journal our thoughts, prayers, and struggles in.
Tip number two is to focus on our strengths and not our weaknesses. Take a look at the graphic below and write down your strengths. There are just a few listed to get you started, but there are so many more!
Think about what you do well. How do you do it well? What are your thoughts on where those skills come from? Most of my clients say, “I really don’t know. I’ve never thought about it.” Well, I am asking you to think about it, make a list and pray about how God wants you to apply your strengths to your metabolic health.
For example, busy parents are taking their kids to school, working, feeding and nurturing their families with organizational skills, determination, and resiliency! All because of love, thankfulness, willingness, and looking forward to a happy, healthy life. All of this motivation can be applied towards lifestyle, intake, frame of mind and exercise, too, with some strategic steps.
Tip number three is to start with one thing to change, master it, then start another. I’ve been there with you. We’ve both started strong, changed everything and fizzled out because it was too overwhelming.
When we approach health with small, consistent changes we are more likely to develop habits. Habits that are enjoyable and become second nature to us. We are not sucked in by the latest social media influencer in their bikinis or shorts showing off their slim bodies and wash-board abdominal muscles. The realistic and life-changing power in us is individual to us, through the strengths God gave us.
What works for you and me is very different than what works for them. We have to find the one thing to get us started. As we gain success with the new thing and master it, we slowly gain the confidence to keep doing it. Not only does renewed confidence act as a shield of protection against temptation, but it also propels us forward to add another strategy.
Strategies for Mastering Metabolic Meltdown
So, lets wrap up mastering metabolic meltdown with some serious strategies, shall we? Download the graphics below as a reference. We can then decide how we want to implement a new strategy for ourselves and our family.
It may be intentionally thinking about how we want to fuel our bodies for doing the tasks God has called us to do. Our motivation is wanting to feel better, have more energy to do things with others, or losing weight.
Stress and emotional eating play an important role in how we approach food. Once again, keep in mind, how we are trained culturally to rely on convenience and pre-packaged foods. It is socially acceptable to feed ourselves and our children items that are not going to give us the fuel, or the energy we need to learn and grow.
In fact, in many places throughout the United States, it is countercultural to pack lunches, eat fruits and vegetables, or bring leftovers to work. Determining why this is important helps keeps our decision to be healthy in place. We smile at the puns, laugh with the teasing, and see through the guilt of others as they struggle with loss.
The loss of comradery in poor food choices and a witness of our resolve has them questioning their own behavior. Recognize it for what it is and roll with it in love and strength.
Lastly, but certainly not least, is the strategy to find activities we can do and enjoy!
Movement is so important for fighting metabolic meltdown! We have better blood and lymphatic flow to remove toxins. We expend excess calories, we develop stronger bones and muscles!
Everything works better when we move more! Our mood, our outlook on life, and getting fresh air fills us with strength and renewed purpose.
I hope this faith-based approach to metabolic meltdown is helpful for you. Please know that I pray for you as you read this, so you are empowered by the Holy Spirit and your God-given strengths to reverse, prevent, or overcome chronic disease and health issues plaguing your family.
I am here for you and can help you set a plan in place to implement these tips and strategies with my MetS Busters 12 Week Metabolic Program. Check out my coaching services for the full spectrum of programs and services offered here. Together, we will master metabolic meltdown!
References:
Smetanina N, Valickas R, Vitkauskiene A, Albertsson-Wikland K, Verkauskienė R. Prevalence of Metabolic Syndrome and Impaired Glucose Metabolism among 10- to 17-Year-Old Overweight and Obese Lithuanian Children and Adolescents. Obes Facts. 2021;14(3):271-282. doi: 10.1159/000514720. Epub 2021 May 5. PMID: 33951670; PMCID: PMC8255643.
Crowd Pleasing 3 Step Zucchini Breakfast Casserole Bursting with Flavor!
The zucchini is on! And this 3 step zucchini breakfast casserole is the dish you and I need to use up some of that abundant squash! You know how it is, one after another come on this plant over night! Before the season is over you and I’ve dehydrated, pickled, sauteed, froze, or baked enough bread to feed a family of ten!
It’s exciting, but also a little overwhelming.
My purpose with this blog is to explore God’s garden and His Word with you to create recipe devotions for spiritual and physical growth. There are so many good things at our fingertips for health and wellbeing!
Whether it’s curling up with some encouraging scripture passages or growing some vegetables in our own backyard, the connection with our Creator and the outdoors is hard to match with anything else.
At the same time, gardening in the yard gives us an opportunity to soak in some much-needed sunshine to develop vitamin D!
This dish brings the backyard to the table in an easy and simple way. Here are the 3 steps:
Prepare and Shred the Zucchini with your favorite spices (I use the same amount for the vegetable as I do my sausage below.)
Grab your favorite spices and nitrate free sausage (I like to buy three pounds of ground turkey and add minced onions, lots of oregano, a moderate amount of coriander, pepper, and a small amount of salt to make ground sausage.
So, just add 1/2 cup onions, 2 tbsp oregano, 1 tbsp coriander, 1 tsp black pepper, 1 tsp salt.
I prepare this weekly for the two of us while I’m in the kitchen cooking something else, then let it cool and store it in the fridge until it’s ready to use for a meal.
Get a 9x 13 Casserole dish ready with a tablespoon of butter. Add the spiced zucchini, sausage, and 9 eggs, top it with cheese and we’re ready to bake!
Benefits of 3 Step Zucchini Breakfast Casserole
When this casserole is baked in a 9 x 13 dish and divided into 12 servings you will receive a whopping 17 grams of protein per serving. Plus, you’ll only be consuming 3 carbohydrates per serving, which leaves us some wiggle room for some multigrain muffins to tag along and give us more fiber. That’s a great start to a healthier day.
Zucchini is also rich in antioxidants, zeaxanthin, and lutein, which are known for their role in helping to prevent macular degeneration, and cataracts. (1) Both of these carotenoids are thought to improve bone density as well. A study of Korean men and women found improved bone density in the femoral neck, total hip, and overall body with consistent intake of these antioxidants. (2)
You may also be happy to learn, a study in Brazil investigated the nutritional value of zucchini raw verses steamed. They found an increase in the antioxidant availability when the items were steamed. (3) Maybe even more interesting in this study, was how microwaved steaming increased potassium and sodium concentrations. (3)
Recipe Devotion
I love reading studies about how whole food heals and sustains us! God’s plan for our health and thriving never fails. Even when we face health challenges or chronic disease that seem too hard.
The metabolic challenges facing us and our children will partly be overcome when we learn how to manage stress, prioritize our sleep, and focus on fueling our bodies before enjoying our treats! As we see in the news frequently, the metabolic health crisis is serious. The American waist circumference is growing, cholesterol and triglycerides are out of range, while blood pressure and blood sugars are rising, too.
It’s like being surrounded by an enemy. Culturally acceptable overeating and depending on convenient food is deceptive and inescapable. Jesus reminds us in the Bible we are to be wise as serpents and gentle as doves in all things faith related, and gospel related.
Behold, I am sending you out as sheep in the midst of wolves, so be wise as serpents and innocent as doves.
But I think it also applies to how we navigate this deceptive world. There are many food and environmental devices designed to distract us, while at the same time luring us to complacency and illness. Leaning into God’s inspired Word, in the Bible, is steadfast support for us spiritually.
We are called to share our hope and our testimony, with authority, just as the twelve were called to share the gospel to their brothers and sisters. The great news Jesus shares in Mathew chapter 10 is that no matter what we face, the Holy Spirit will give us the words. Even during the severest persecution, we will have the wisdom and the strength to remain faithful.
I hope it fills you with enduring hope and perseverance today as much as it does me. We are well provided for physically and spiritually, if we just slow down long enough to let taste and see the Lord is good!
3 Cups Zucchini ((About 1 large Zucchini or 2 small shredded))
1.5 Lbs. Turkey (Ground)
9 Eggs
2 Tbsps Spice Blend (Use your favorite sausage spice blend 9 (1 tbsp for turkey 1 tbsp for zuchinni))
1 tbsp Butter
1 12 ounce Bag Frozen or 1 fresh red pepper Pepper and onion mix (optional)
1/2 Cup Cheddar Cheese
Preheat oven to 350 degrees and place a tbsp of butter in a 9×13 baking dish to melt. Remove it when melted and spread it around until the edges are covered. Set it aside.
Sauté the turkey in a skillet with 1 tbsp of sausage spice ( I use a tsp of each oregano, black pepper/onion powder/coriander/salt)
Shred the zucchini on a plate and add another tbsp of spices (I use onion powder/1/2 tsp garlic powder/salt/pepper/oregano)
If using the fresh red pepper chop and add here or if using the 12-ounce bag of frozen peppers add it here.
Place the zucchini and cooked ground turkey into the 9×13. Add 9 eggs and stir well until well combined.
Top with 1/2 cup cheddar cheese or parmesan cheese
Bake for 30 to 40 minutes until browned and fully cooked.
Abdel-Aal el-SM, Akhtar H, Zaheer K, Ali R. Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health. Nutrients. 2013 Apr 9;5(4):1169-85. doi: 10.3390/nu5041169. PMID: 23571649; PMCID: PMC3705341.
Regu GM, Kim H, Kim YJ, Paek JE, Lee G, Chang N, Kwon O. Association between Dietary Carotenoid Intake and Bone Mineral Density in Korean Adults Aged 30-75 Years Using Data from the Fourth and Fifth Korean National Health and Nutrition Examination Surveys (2008-2011). Nutrients. 2017 Sep 16;9(9):1025. doi: 10.3390/nu9091025. PMID: 28926945; PMCID: PMC5622785.
de Castro NT, de Alencar ER, Zandonadi RP, Han H, Raposo A, Ariza-Montes A, Araya-Castillo L, Botelho RBA. Influence of Cooking Method on the Nutritional Quality of Organic and Conventional Brazilian Vegetables: A Study on Sodium, Potassium, and Carotenoids. Foods. 2021 Jul 31;10(8):1782. doi: 10.3390/foods10081782. PMID: 34441559; PMCID: PMC8391696.
Healthy & Easy 4th of July Treats Kids Love
I am always looking for easy and healthy treats my kids will love! So, these easy 4th of July treats fit the bill. Plus, summer makes it so irresistible with all the fresh berries in season. God provides all the beautiful antioxidants we need and combines it with a sweetness we love.
There is no reason my family and yours can’t maintain our healthier eating habits around this boisterous freedom holiday. When we focus on combining fresh, fiber-filled fruit with whole grain and healthy protein we can easily stay the course.
It’s a win-win for everyone, adults and children alike.
I like to keep it simple and use what I have on hand. Since stocking up on or growing fresh fruit is a part of my weekly routine, these easy 4th of July treats are a no-brainer.
Of course, staying the healthy eating course means these treats are going to top off the lean ground meat portions we choose. . .without nitrates or nitrites. Fresh veggie salads are also on the menu with our very own salad dressing mixes, and maybe even a bun or two we’ve made ourselves!
Yep, easy whole food never tasted so good!
So Let’s Get Started with those Easy 4th of July Treats!
I am a big fan of the protein craze and using what we have to meet our bodies needs and the nutritional needs of our children, while still having fun and enjoying life. Trust me, when the family’s taste buds are weaned off high sugar items laced with chemicals, they learn to love the simplicity of fresh items much more. That is why these Yogurt & Fruit Parfaits with triple zero yogurt from Oikos works in these treats. It’s low in sugar and provides a decent amount of protein, while tasting delicious with fresh fruit and our favorite granola.
2. Mini Fruit Pizzas!
Fruit pizza has been around for decades! The base is usually made with hydrogenated oils and lots of sugar on top of bleached white flour cookies or the famous store-bought brand with the same ingredients. Let’s make it healthier with some gluten-free nuts, some delicious triple zero (stevia only sweetened) Oikos yogurt, and fresh fruit!
3. Watermelon Bowl
Who loves an easy throw away item to take to a party that doesn’t risk food poisoning? ME! I learned this years ago in some Woman’s Day magazine, I’m sure! But the idea is perfect. I slice my watermelon down the middle. Set aside a large bowl and begin to carefully slice and remove the chunks. I then wash my blueberries, strawberries, cantaloupe, and kiwi and chop them, too.
Once the watermelon is empty and smooth, I start taking small cuts around the edges and remove them to create a nice design. On the bottom I make a fine little slice removing the curve but not puncturing the “bowl”, so it sits flat. I fill it with all the chopped fruit, cover it with plastic (I know, ick! But what other options do I have? Let me know what you would use in it’s place!)
Easy. Simple. Delicious. We’re off to the party.
I hope your 4th of July is wonderful. We can celebrate our freedom in this very unique country founded on the principles of openly practicing our faith. A faith not hindered by governing bodies who fear the ONE authority who is truly in control of our freedom.
Even with all its flaws, it is still a joy, an honor, and a privilege to live in such a beautiful place that allows you and I to honor God and worship Him.
Today, as we celebrate our country’s freedom from oppression, may we never forget who died for our eternal freedom!
So if the Son sets you free, you will be free indeed.
John 8:36
Now the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom.
May God bless you and our country today and every day!
Take the 2 Day Per Week Anti-inflammatory Soup Challenge!
How about joining me for a anti-inflammatory soup challenge?
I have been reading about the anti-inflammatory eating plan for several years now and truly believe it can benefit my clients. There are so many voices out there vying for our attention, you and I need some solid tools to get us started.
One way is to invest in an expensive program approved by your doctor, and mine. I’ll pass for now.
Another is to focus on choosing foods God created in the garden, while eliminating the ultra-processed foods He didn’t create.
There is one particular plan using the Fasting-Mimicking method, developed by Dr. Valter Longo, that uses prepackaged soups, crackers, and protein to give the body support, but at the same time trick the body into thinking it is fasting.
Did you know the Fasting Mimicking diet has been shown to reduce C-reactive protein, homocysteine levels, and other inflammatory markers? (1) This is huge for my clients suffering from metabolic syndrome and who need a boost to get started in the right direction.
It does work for weight loss (mostly water) and removing the toxic load. It is for 5 days straight and costs anywhere from $100 to $150.
So, I thought why can’t I do this with the Super Easy Anti-inflammatory Cabbage Soup 2 days a week and see if it works the same way?
Well, maybe my clients and friends would like to try it too!
**As always check with your doctor or dietician before trying any recipe strategies on this site**
Are you Interested?
Comment YES in the comments section below!
Who is Eligible: Anyone NOT on medications to lower blood sugar or blood pressure. Why? Because any severe changes in intake can make your blood sugar or blood pressure go too low with medications on board. If you are under 65 or over 18 and do not have an eating disorder.
Here is how it works:
1. Make the Soup
Pick if you want to use the Super Easy Anti-inflammatory Soup or the Asparagus & Kale Soup recipes below and make the soup of your choice.
2. Decide Which 2 days of the week to Eat ONLY the Soup
Yes, only the soup for two days. Breakfast, lunch, and dinner. There is no eating between meals, just drinking plain water or herbal teas. The days don’t even have to be together. You can do Monday/Wednesday or Tuesday/Friday, just don’t let the soup go bad. It should last in the fridge safely 5 days.
3. Drink plenty of water, lemon water, herbal tea you like between the Soup meals.
4. Do this every week for 4 weeks
5. Meet me on my Facebook page weekly to check in and see how it’s going.
I’ll leave prompts each week and you can comment on how you feel, if you’ve lost some pounds, if you felt stuck and now you don’t, whatever is going on with you.
What do you think?
Can you do this little experiment for only two days a week for four weeks? If you cannot eat cabbage or tomatoes here is your alternative soup:
Alternative to Cabbage Soup is Asparagus/Kale Soup
Asparagus & Kale Soup 1 bunch of Asparagus chopped and washe 1 chopped and Washed Leek 1 bunch of kale washed and chopped 1 yellow pepper 2 15 oz cans of chickpeas 1 clove of garlic 2 tbsp fresh oregano or 1 tbsp dried 2 tbsp fresh turmeric or 1 tbsp dried 1 32-ounce vegetable broth Bring all the vegetables to a simmer and cook until tender. You can use a slow cooker on low 8 hours or an instapot on pressure cook for 30 minutes.
1 Tsp Cayenne Pepper ((optional, leave out if you don't like it))
Wash and Chop all vegetables and add them to a soup pot. (No worries if you don't have fresh tomatoes, just us the salsa)
Add your chopped garlic, onion, and turmeric.
Add the broth and water bring to a simmer and let cook until all the vegetables are tender, about 2 hours.
If you have a slow cooker put it on before you go to work and leave it 8 hours on low.
If you have an instapot and want it sooner, let pressure cook 30 minutes.
Let me know when you are starting. I am shooting for June 23rd because I have some delicious cabbage coming on in the garden!
I want to do this anti-inflammatory soup challenge because I think two days a week is much easier to get us started than five. It is not going to affect our health negatively if we are responsible and recognize our bodies needs.
Super Easy Anti-inflammatory Cabbage Soup!
My clients are always looking for a quick jump start to get healthier! I can’t think of a better way to help them than to introduce them to this super easy anti-inflammatory cabbage soup. Yes, it’s been around a long time. My mother’s generation and your grandmother’s generation all know about the quick fix 3 day cabbage soup diet.
The tale told to me is that this soup was developed by a heart surgeon many years ago in an attempt to get his patients ready for heart surgery. I’m impressed with any surgeon who thinks of the long-term recovery of his patients and understands the vital role nutrition plays in any healing plan.
This guy was SOOO ahead of his time! He understood oxidative stress in the body plays a role in elevated blood pressure, heart failure, myocardial events, and lack of oxygen to the cells! AND he understood how cabbage works to derail all of the harm oxidative stress does to the cardiovascular system.
However, you and I are not talking about a cabbage soup diet today.
Nope! We are talking about how to take this soup to the next level and use it in our weekly eating routine to jump start our healthier lifestyle. I’m all about using the LIFE approach to get us where we want to be.
It takes a look at lifestyle (how we live, sleep/deal with stress/ and play) intake (what we eat and drink, cook with, slather on our bodies, and breath in everyday), frame of mind (how we think, react, respond, and cope), and exercise. The pillars of health that keep us going day after day. Check out the process inmy coaching program here.
God has a better plan for us and it’s in His Word, the Bible, and His garden. We are spiritually an physically thriving when we surrender our will to His and enjoy His plan for our health.
Anti-Inflammatory Cabbage Soup Benefits
He knew the benefit of this soup would be many.
The main ingredient is cabbage. In one study cabbage extract protected participants from oxygen depleted cell death and protected the mitochondria of the cardiac cells! That’s huge!
In addition to vitamin C, calcium, vitamin E, and proteins, cabbage is also rich in luteolin, myricetin, quercetin, and polyphenols. All of which decrease inflammation and help the cells recover better. (1) It is also used in traditional medicine to treat ulcers, gastritis, and irritable bowel disease. As a firsthand testimony, I can say this soup is one of the best methods for cleaning out the colon I’ve ever used!
Not only is it helpful for the heart and gastrointestinal system, but there is growing evidence of its use for hepatitis, cirrhosis, and abnormal cholesterol levels. Do you see why I want this in our weekly arsenal of improving health! We can do this!
After cabbage is tomatoes. Tomatoes are rich in lycopene, an antioxidant that helps lower our risk of cancer and heart disease. Beta-carotene is also present in tomatoes. It converts to vitamin A in our bodies. Other antioxidants in tomatoes, like chlorogenic acid, which lowers blood pressure and naringenin helps reduce inflammation. I need that every single day, how about you?
Then we have our herbs: turmeric, garlic, onion, and oregano. All well-known herbs for fighting inflammation and cancer due to their antibacterial, antifungal, antiviral, and anticancer properties.
Here is a graphic to breeak it down:
Devotion
God’s divine nature and glorious power are truly revealed in the things He created as Romans 1:20 says! You and I can tap into that power by trusting Him more with our health. He knew exactly what we would need thousands of years after creating our first parents. He also knew the battles we will face each day as the world tries to deceive us into believing what is good and what is not good.
He provides His Son, Jesus, for our eternal spiritual health and His garden to heal and restore our bodies. In God’s Word we find strength, purpose, and His loving attributes. We don’t have to settle for artificial ingredients, preservatives, and dyes in our food. The real color and real benefit are in all of the brightly colored foods we have at our fingertips!
We don’t have to struggle against the world as hard when we understand and fully embrace God’s love and His provision, spiritually and physically.
For I want you to know how great a struggle I have for you and for those at Laodicea and for all who have not seen me face to face,that their hearts may be encouraged, being knit together in love, to reach all the riches of full assurance of understanding and the knowledge of God’s mystery, which is Christ, in whom are hidden all the treasures of wisdom and knowledge.
We are knit together in love! God wants us to have the knowledge of Christ because in Him we have the heart change necessary to see truth, overcome dependence on food and substances, and receive the strength of the Holy Spirit to live the abundant life God calls us to live. So, here you go! Take the plunge and try this amazing soup.
I
Super Easy Anti-inflammatory Cabbage Soup Recipe
Super Easy Anti-inflammatory Cabbage Soup
1 Large Head Cabbage
6 Large Tomatoes ((or a 24 oz jar of Salsa))
1 Large Onion
1 Clove Garlic
2 15 oz cans Chick Peas
2 Tbsp Oregano ((fresh or 1 tbsp dried))
2 Tbsp Turmeric Root ((fresh or 1 Tbsp dried))
1 32 oz Vegetable Broth
2 Cups Water
1 Tsp Salt
1 large Yellow Pepper
1/2 Tsp Pepper
1 Tsp Cayenne Pepper ((optional, leave out if you don't like it))
Wash and Chop all vegetables and add them to a soup pot. (No worries if you don't have fresh tomatoes, just us the salsa)
Add your chopped garlic, onion, and turmeric.
Add the broth and water bring to a simmer and let cook until all the vegetables are tender, about 2 hours.
If you have a slow cooker put it on before you go to work and leave it 8 hours on low.
If you have an instapot and want it sooner, let pressure cook 30 minutes.
I hope you enjoy this super easy anit-inflammatory cabbage soup.
Let me know how it goes. I’m working on a challenge get the details here!
References:
Yang DK. Cabbage (Brassica oleracea var. capitata) Protects against H2O2-Induced Oxidative Stress by Preventing Mitochondrial Dysfunction in H9c2 Cardiomyoblasts. Evid Based Complement Alternat Med. 2018 Aug 12;2018:2179021. doi: 10.1155/2018/2179021. PMID: 30158990; PMCID: PMC6109504.
