Healthier Eating is a difficult start for families who have never been exposed to fruits and vegetables. Imagine growing up in a loving environment where everything is in a plastic bag. It’s not their fault, it’s all they know because it’s all they’ve been exposed to.

Eating healthier may also be a challenge for littles or grown-ups who are not used to eating the bitter flavor of vegetables and have a taste for sweet and salty.

But, for the better health of our family and ourselves, it’s worth giving vegetables at least 3 bites and 3 separate tries until we acquire the taste adjustment necessary to make a change.

Some experts say it takes as many as 20 tries to like a vegetable! Let’s at least try 3.

Another drawback is getting used to the texture of vegetables! Chewing slowly and thoroughly allows our palate to get used to the new food.

Don’t’ give up! Our health is worth the extra effort!

There is also a misunderstanding of what is good or what is real food. Myths abound!

The first myth is thinking ultra-processed products are food. The reality is packaged food is a sad comparison to the real thing.

Not only that, but it also has additives, preservatives, flavorings, and dyes that are known to make us sick. The original food is lost deep in the manufacturer’s pit.

However, when we begin to branch out and eat fresh fruits and vegetables, we learn to change our taste buds and the taste buds of our children.

Whole food, in its natural form comes to life in us and feeds us well. Giving us the energy and stamina to get through the day.

We’ll also find our kids, calmer, less hyperactive (without all the processed sugar and dyes) and more manageable.

The other myth is that “eating healthier is too expensive.”

When you and I measure our items and count the true cost we see that fake food is more expensive.

Take a look at this grocery comparison chart for some basic breakfast items to get an idea of what I mean:

I get it. Everything is expensive right now!

But even though this chart is from last year and eggs are much more expensive at this time, there is a way to calculate the true cost.

Ounce for ounce eating healthier is much cheaper and saves us money because we are not prone to every virus out there!

Staying healthy and not going to the doctor saves us money. We are saving money building our immune systems and the immune system of our children.

The next question is usually well what do we eat? Where do we start?

Start small!

Add some fruits and vegetables to your diet each week.

Buy some fun looking salad mixes and serve them with each meal.

Buy root vegetables and others (squash, sweet potatoes, zucchini, beets, Brussel sprouts, etc.) and roast them in the oven at 375 with olive oil, paprika, onion powder, salt and pepper for 25 to 30 minutes.

Season cauliflower, carrots, broccoli, spinach, kale and others with your favorite spices, or just plain salt and butter and sauté until lightly cooked about 5 to 10 minutes. It’s delicious.

There are 12 ounce bags of frozen vegetables in the grocery store. Just empty them into a glass bowl with some salt and butter and microwave them for 3 minutes, stir and microwave one more minute.

Never cook the food in plastic, it leaches plastic particles into the food and damages our health.

Some people don’t trust microwaves, if you are one of those people, just place them in a skillet and cook over medium heat. Add salt and butter and cook covered 8 to 10 minutes, stirring frequently.

Thin sliced meats, like chicken tenders, salmon, cod fish, turkey patties, beef patties, cook 5 minutes each side and are done in 10 minutes.

Think healthy, simple, variety of color, and on the table in less than 30 minutes.

That is my go-to method for cooking family meals.

The average family, man, woman, and child needs approximately 0.8 to 1 gram of protein/lb. of body weight. But that varies with the resources we follow. The USDA Daily Recommended Amounts can be calculated here:
DRI Calculator for Healthcare Professionals | National Agricultural Library

Too much sugar is hard on our teeth, skin, hair, bones, brain, blood vessels, and liver.

We need all those organs to keep us up right and functioning. Our kids need those organs working well so they can learn and grow without being in the doctor’s office every week or picking up the latest virus!

Yep, our immune systems love much healthier food.

A Simple Healthier Eating Tool I Use from My 1st Coaching Program with Dr. Sears Wellness Insitute is Traffic Light Eating.
It looks like this:

Taking the time to learn about green go foods for better skin, less illness, better behavior, is a benefit for the entire family!

Learning that children need healthy, fiber rich carbohydrates like whole grains will help their tummies! They have smoother, easier bowel movements, feed their good gut bacteria, and get more nutrients!

Check out these recipes for fiber rich breakfast ideas for your family!

Raspberry Millet Breakfast Bars (You can substitute Oats for Millet)
Energy Boosting Breakfast Brownies
10 Sugar Free and Hearty Meals for Breakfast
Peanut Chocolate Chip Muffins
Sweet Potato and Pecan Pancakes

I Have So Many Ideas for Getting Started with Healthier Eating!
Here is a Shopping List:

The ground turkey can be split in half and used for two recipes:

1. Ground sausage: 1 tsp salt, 1 tsp onion powder, 1 tsp pepper, 1 tsp coriander or cumin, 1/4 cup avocado oil. Mix all the spices and oil well with the ground turkey and sauté until browned. Use it for omelets, scrambled eggs, or add 3 tbsp of flour and 2 cups of mild stirring often to make sausage gravy!
2. Use the other half of the ground turkey to make meatballs (you can easily freeze these for another meal for another day once they are baked) add 1/4 cup olive oil, 1/2 tsp garlic, 1 tsp onion powder, 1 tsp salt, 1/2 tsp pepper, 1 tbsl parsley flakes, roll into 1 inch balls and bake on a cookie sheet 20 minutes at 350.

How About Some EASY Fresh Baked Bread?

This is not your ordinary bread loaf!

It doesn’t have cancer causing bromide or other preservatives (less than 2% per package labels) or bleached flour that is in white bread and lasts years on the shelf!

Nope! This bread is fresh and delicious and will MOLD in 2-3 days AS IT SHOULD, if it’s not eaten right away.

I will usually wait until it’s cool, slice it and freeze any leftovers for the family to eat later in the week for toast or thawed 30 seconds in the microwave for a grilled cheese or grilled sandwich.

Easy No Knead Bread Recipe and Video is here!

Make your own tortillas! You can have the entire family join you for the fun!

Once cooled, they store easy in the refrigerator in a plastic bag.

My favorite tortilla recipes are here!

Don’t let the process intimidate you, once you begin to make your own and let the kids help, you’ll have fun and love them so much no other tortillas will compare!

If you need classes in your community and want me to come and help, I will!

Are you experimenting with all the cottage cheese recipes online? The Protein Delight ideas in this post are inspired by the combinations of fruit and cottage cheese that are all the craze today!

We have the best of both worlds! Fresh or frozen fruit combined with a good quality protein source! Therefore, we have the fiber, the water, and the amnio acids present to keep us full until our next meal or as a small, sweet topper to our lunch.

Protein Delight # 1 Pineapple

If you can find a really sweet pineapple you won’t need to add maple syrup or a non-artificial sweetener of your choice. Although if the pineapple is a little on the sour side, do your taste test and add the small amount of sweetener as needed.

A cup of cottage cheese has 26 grams of protein. So if you’re skipping the ice cream and want a sweet treat, this one satisfies.

Protein Delight # 2 —Cherry!

Fresh picked or frozen at the peak of ripeness, cherries make a delicious little treat. They have wonderful anti-inflammatory properties too! Another plus? They have nutrients to help me sleep, which is really nice! I have several cherry recipes here on the blog so you and I can improve sleep even more. Check out my Low Sugar Cherry Tarts or the Cherry and Broccoli Salad!

This cherry blend can be topped with some dark chocolate so you can make your own cherry cordial. My sister told be about this one and I had to try it—without the chocolate. As much as I like chocolate, I don’t like chunks of it in my creamy treats.

Protein Delight # 3–Almond or Peanut Butter

Creamy nut butter blended with cottage cheese is another way to get our protein in while making it taste like a decadent treat. The combinations are just limitless! What are some of your favorites?

I’m thinking of Brazil nuts, Cashews, Pecans. . . Oh my! I can see the little ones coming with mouths open when they see the joy on our faces eating these healthy creations. Don’t you just love finding ways to get them healthy, while also pleasing their palates?

God’s mighty garden of goodness continues to delight the tastes and senses for our continued physical health. His powerful Words in the Bible are present to calm our hearts and renew our spirits each day, too. I pray you rest in that knowledge and hope today.

Do not lie to one another, seeing that you have put off the old self with its practices and have put on the new self, which is being renewed in knowledge after the image of its creator.

Colossians 3:9-11 ESV – Do not lie to one another, seeing that – Bible Gateway

Oh, are all of the possible combinations are just rolling through your mind like they are mine?

What if we tried blueberries and topped with pecans, peaches with walnuts, or banana with hemp seed hearts? We can start our day with a protein packed breakfast or divide the items into smaller bite size containers for an after meal treat.

Whatever you do, have fun with it and enjoy!

Take care and remember to simply your health faithfully and renewed practices and habits will happen!

I am here for you!

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)