The harvest of butternut squash is storing well for winter and I’m using one today to develop a butternut squash pie for my family, Thanksgiving Day. God’s design for this winter squash is something to be admired. The skin hardens to protect the flesh inside and it stays well protected for months.

It gets so hard, I don’t even bother to peel it when I’m ready to use it! Instead, I place it on a baking sheet to bake at 350 degrees. After about 45 minutes in the oven, I let it cool until it’s ready to handle.

Benefits of This Butternut Squash Pie

• The pie is naturally sweet so you and I can use less sugar.
• It tastes like pumpkin pie, so you won’t need a store-bought unknown source of pumpkin to bake with, you can create your own.
• It’s super easy to make!
• It has the same antioxidant benefits of all butternut squash recipes. They have beta-carotene and A-carotenoids. This is helpful to deter macular degeneration and cataracts and help protect the epithelium (the inner lining of our blood vessels). We need all the heart protection we can get.
• One cup has a large amount of vitamin A (212%), some C (35%), B6 (10%), and a little potassium and magnesium.
• God’s plan for your physical health is evident in the things He created. We see this every time we read how many vitamins, minerals, and antioxidants are placed in the plants and what they do for our bodies! On the other hand, we know man’s ultra-processed items destroy the cells and cause chronic disease.
• Let’s get our families away from that practice and towards a less toxic cooking experience.

He has caused his wondrous works to be remembered;
    the Lord is gracious and merciful.
He provides food for those who fear him;
    he remembers his covenant forever.

Psalm 111:4-6 ESV – He has caused his wondrous works to be – Bible Gateway

Recipe for Butternut Squash Pie

I hope you give this zero refined sugar pie a try for your holiday! I love developing recipes from God’s garden goodness, He supplies such abundance and gives so much thought and care into what we need, it is easy to be thankful!

If you are looking for other recipes using your butternut squash here is another one you might like! I do an entire workshop on using butternut squash too, so look at my booking a workshop page to see if you and a few friends might want a girl’s night out to enjoy this creative workshop!

I look forward to serving you and offering you add free recipes and browsing on this site! Share this recipe with a friend or on your social media so others can be encouraged too!

References:

Tang G. Bioconversion of dietary provitamin A carotenoids to vitamin A in humans. Am J Clin Nutr. 2010 May;91(5):1468S-1473S. doi: 10.3945/ajcn.2010.28674G. Epub 2010 Mar 3. PMID: 20200262; PMCID: PMC2854912.

Do you ever eat something and feel so miserable afterward you wonder, “What in the world caused that!?”

My guess is, you probably have. There are so many foods that can cause an allergic reaction or an inflammatory response, I thought it might be helpful to post a brief cheat sheet of the top culprits of each.

Keep in mind, this is not an exhaustive list, and some sources vary in their choices of foods that cause reactions. There are also multiple environmental factors affecting our food; like, pesticides, herbicides, preservatives, colorings, flavorings, etc.

Top 6 Foods for Causing Inflammation and Why it Matters

Inflammation in the short-term is good, it’s a part of our bodies defense system. However, continuous exposure to inflammatory foods leads to chronic conditions like arthritis, diabetes, high blood pressure, and heart disease. Even more alarming is the connection of inflammation to Parkinson’s, asthma, mental illness and depression. (1)

 However, most sources agree on the following six foods as causing reactions.

Substance	What the Studies Say
Sugar and High Fructose Corn Syrup	Intakes of apple juice in children 2-9 years old show 5 times more incidence of asthma. (2) Young adults drinking 5 drinks or more per week are 3 times more likely to have arthritis. (3) Excess sugar consumption correlates to the increase in Nonalcoholic Fatty Liver Disease and Prediabetes (4)
Trans Fats	It’s important to understand the differences in naturally occurring trans-fat in animal products like milk and meat (supported as healthy by some sources and demonized by others) verses harmful chemically altered, hydrogenated, trans fats like margarine and vegetable shortening. Intake causes excessive production proinflammatory cytokines and increased metabolic syndrome and heart disease (5) The relationship to diabetes is present in some human studies but not in others. It lowers good cholesterol (HDL) and impairs blood flow in the arteries. (6)
Vegetable and Seed OIls	Seed oils are high in omega-6 fats, which is not bad in itself, however, the overuse of them in our food supply make the ratio of Omega-6 to Omega-3 inflammatory. We want a 2:1 ratio for best health and we’re getting around 15-20:1, according to most sources. Also, these oils are mechanically removed, bleached, and deodorized in order for them to be consumable. Harsh chemicals are used to do make this oil “look clean”. Proceed with caution!
Refined Carbohydrates	Again, ultra-processed, refined white flour, and sugar cause blood sugar spikes, and increase inflammation. These are found in glazed doughnuts, cakes, cookies, breakfast cereals, and fast-food restaurants. Avoid, avoid, avoid,
Excessive Alcohol	The American Heart Association recommends one alcoholic beverage for women and no more than two for men in a day. That means, an 8-ounce beer, 1 ounce of hard liquor, or 6 ounces of wine. Drinking more than this amount has been implicated in increased heart disease and cancer.
Processed Meats	Sausage, bacon, hot dogs, lunchmeat and other ultra-processed meat items contain monosodium glutamate, nitrates, and nitrites that are known to cause cancer and inflammation.

I like a short list like this because it makes it easier to eliminate potential offending items. If one of my clients in in chronic pain, has digestive issues, or has another chronic condition, I want to help them find the underlying cause. 

A short list is easier to use for identifying inflammation triggers, remove them for a few weeks, and give the cells rest. It is a simple way to determine if they feel better when the foods are not consumed.

After two weeks is up, they add one of the items back and see if it causes problems. If yes, they know to not eat it. If no reaction, they add another item the next week and see if their body reacts to it… and so on and so forth with the remaining items.

When we are mindful of how our bodies react to certain foods, we can begin intentional eating that may help heals us at the cellular level. 

God put over 8,000 antioxidants, plus vitamins and minerals in the plants to sustain and nourish us.  The mutations and flaws in the human race over time, alongside the tampering of our food supply has contributed to allergic reactions, with a few of these natural foods.

If this is you today, and you want simple strategies to overcome inflammation in your body, I hope you find the answers you are seeking.

I think you and I can make the items we love much better than any ultra-processed item found in a box or fast-food restaurant. God’s plan that first day of creation saw to it, we will always have what we need to thrive, in Him and His provision from the garden!

 If you need help getting started with a more satisfying plan, I can help you through coaching and walk you through an anti-inflammatory workshop!

References:

1. Inflammation (nih.gov)

2. DeChristopher LR, Uribarri J, Tucker KL. Intakes of apple juice, fruit drinks and soda are associated with prevalent asthma in US children aged 2-9 years. Public Health Nutr. 2016 Jan;19(1):123-30. doi: 10.1017/S1368980015000865. Epub 2015 Apr 10. PMID: 25857343.

3. DeChristopher LR, Uribarri J, Tucker KL. Intake of high-fructose corn syrup sweetened soft drinks, fruit drinks and apple juice is associated with prevalent arthritis in US adults, aged 20-30 years. Nutr Diabetes. 2016 Mar 7;6(3):e199. doi: 10.1038/nutd.2016.7. PMID: 26950480; PMCID: PMC4817078.

4. Softic S, Cohen DE, Kahn CR. Role of Dietary Fructose and Hepatic De Novo Lipogenesis in Fatty Liver Disease. Dig Dis Sci. 2016 May;61(5):1282-93. doi: 10.1007/s10620-016-4054-0. Epub 2016 Feb 8. PMID: 26856717; PMCID: PMC4838515.

5. Softic S, Cohen DE, Kahn CR. Role of Dietary Fructose and Hepatic De Novo Lipogenesis in Fatty Liver Disease. Dig Dis Sci. 2016 May;61(5):1282-93. doi: 10.1007/s10620-016-4054-0. Epub 2016 Feb 8. PMID: 26856717; PMCID: PMC4838515.

6. de Roos NM, Bots ML, Katan MB. Replacement of dietary saturated fatty acids by trans fatty acids lowers serum HDL cholesterol and impairs endothelial function in healthy men and women. Arterioscler Thromb Vasc Biol. 2001 Jul;21(7):1233-7. doi: 10.1161/hq0701.092161. PMID: 11451757.

I am reviewing “Everyday Theology, What You Believe Matters” by Mary Wiley, today because it’s so good you’ll want to add it to your list of must do studies! It is not only foundational, encouraging, and biblically solid, it will prepare you to articulate solid truth for the world.

Why is that so important?

Well, because the world is really busy filling my mind, my kids’ minds, and your mind with its views!

I notice this every day in media, marketing, articles, and even health promoting sites. However, I experienced it yesterday through casual conversation, meeting a new person for the first time. The person was so adept at incorporating his worldview into everything he said, I left the encounter knowing exactly where he stood on every frontline issue.

His choice of words to describe his role at a previous school gave a brief view of what he taught. However, the Hillbilly antics of the people who lived there filled his conversation and expressed his perception of the racial divide. By the time we were ready to leave, I knew his views on marriage, abortion, and conservatives.

My friend, I want our radically different views of life, marriage, and family to roll off our tongues in casual conversation too! Mary Wiley’s, “Everyday Theology” is going to help us do that! More importantly, it will show us how to do it in a non-confrontational or negative way.

Sessions Covered in Everyday Theology

We will start the study learning about the following topics:

• Scripture
• God
• Jesus
• The Holy Spirit
• Humanity
• Salvation
• The Church
• The End Times

In this eight-week study, you will get a clear view of everyday theology and how to talk about your beliefs with others. If you want a study guide to follow, you can order it with her video teaching sessions at Lifeway.com.

A sneak peek for the study is also available if you want to check it out too.

In our introduction and the following weeks reveal the importance of forever. When we examine scripture and see God’s plan for order and protection, we see love and guidance for a more peaceful way to live. I want that for myself and my family, and I want it for you!

Let’s take a look at the term “forever”.

What does forever mean to you?

To me, it means to the end of the age and beyond death. Our scripture memory verse today in Isaiah 40:8 describes God’s Word as standing forever.

I invited a lady to bible study yesterday because this day of study helped me clarify my purpose.

Sharing with her how studying the bible has changed my life for the better just rolled off my tongue. The thought provoking questions that make me think about what I’m reading has transformed my life more than just sitting down to read a chapter or listening to a sermon ever could.

However, even though I’ve enjoyed bible study for personal growth over the years, it’s never been something I wanted to keep secret.

The urge to share it with you and others just kind of took over my life. It has nothing to do with me being a good person, but evidence of the transforming Word of truth hitting a humbled heart. I want everyone I know to experience this!

My friend, God’s Word is forever, because it’s relevant, meaningful, and purposeful. It is everyday theology coming alive is us as we share his living and active Word that is sharper than a double-edged sword to pierce the thoughts and attitudes of every heart!

Spend some time in the following Psalm to understand a heart longing for God and understanding how important it is to communicate with our heavenly Father.

Psalm 119:89-91

Psalm 119:92

Psalm 119:97-104

Mary Wiley says, “If we love God without loving God’s Word, we don’t really know the object of our affection.

Pray for a desire to seek God in His Word over every other desire in your life. He’ll gladly answer this prayer and give you the true desire of your heart…Him.

I look forward to walking alongside you in your journey, please check out the blog for recipes and the devotions for encouragement.

Mysty

Simplifying Health God’s Way

I’ll be the first to admit, I am not a good baker. However, that does not stop me from making these fresh-milled whole wheat buns!

Guess what? You don’t have to be a good baker to make them either!

I adjusted this recipe from Sue Becker’s adaptation of the Sojurishi recipe. Her blog post is here if you want to see what she does to make hers. She is the pro, not me! My journey started here!

However, in baking we do what works for us, don’t we?

God provides us just what we need when we need it, and He has gone above and beyond with the benefits of the various grain varieties He created. Even if you have a wheat sensitivity, there is a grain for you.

The choices of millet, barley, oats, quinoa, and buckwheat are some that come to mind. They are filling and satisfying.

Anyway, I hope you like the recipe, and the ways I used them for my various meals in the pictures below.

If you like this no sugar bread, give it a rating and let me know how you make yours!

Mommas and grand mommas do you understand the potential power you have over your family’s health?

“Train up a child in the way he should go; even when he is old, he will not depart from it.”

Proverbs 22:5-7 ESV – Thorns and snares are in the way of the – Bible Gateway

Although this may be tough at first, when the whining, begging, and tears of little ones aside their health is worth the effort. When the junk is not present in the house, you and I have all the power over better choices.

And it starts in the grocery store by filling the cart with garden goodness and not bringing junk home.

God’s plan for you, me, and our children is to thrive. Therefore, we can be thankful He put all the healing properties we need in the food He created.

Culturally, for me in rural Kentucky, growing up with a high sugar breakfast, lunch, and snacks were the norm. So, when I consider this statement from the CDC’s website, I cringe inside:

“Empty calories from added sugars and solid fats contribute to 40% of daily calories for children and adolescents age 2–18 years—affecting the overall quality of their diets. Approximately half of these empty calories come from six sources: soda, fruit drinks, dairy desserts, grain desserts, pizza, and whole milk. Most youth do not consume the recommended amount of total water.”

Although the choices of my culture can be eliminated at the grocery store, wise marketing and strategically placed items of little nutrition are still present and tempting.

They are placed within view on every isle of the store. Not to mention, television ads are geared towards our little ones.

Momma’s Power to Resist

How does a momma start to change the culture of her home with this onslaught of persuasion making life easier for her?

One way is prayer, another way is knowledge.

When you and I understand how damaging this ultra-processed food is to our child’s genetic code and his ability to fight chronic disease, we realize the value of filling our cart with God’s miraculous healing food instead.

As the tantrums and meltdowns begin at home, we can calmly take the child over to the cabinet or refrigerator and show him the apples, grapes, bananas, mandarin oranges, kiwi, and pineapple that are available.

We’re off the hook because we are not the villainous sugar depriver in his mind. A simple statement like, “Sorry honey, this is what we have to eat” is all he needs to hear.

Just like the myth of Santa roams through his childish mind, so does the myth overly processed food is satisfying and what he craves. Eventually, out of site will be out of mind, too.

Seeing the effects on his nervous system is also helpful in gaining knowledge, as seen in the diagram of handwriting samples below. How can a child think clearly with such frayed neurons?

The Benefits of Momma Gaining Power

Don’t get me wrong, removing ultra-processed food completely, may not be easy the first week. I remember changing my girls’ routine when they were around seven and nine years old. It took them a few days to get used to the lack of junk food in the house, but they survived.

Well, actually, they thrived.

However, for others, retraining the mind may be easier than retraining the taste buds. Not only that, but new taste and textures form slowly for children. Some sources say it may take 10-15 tries before they begin to like new things.

But offering very small amounts to the side of their plate instead of on the plate is a good way to get used to this as the new normal. Also, being careful not to force them to eat or take a bite, helps avoid power struggles where both of us leave the table defeated and upset.

Kids will eventually explore new items themselves out of curiosity, without mom or grandma pushing it on them verbally (2)

Oh, how I remember my own childhood and the reminders from my parents of starving kids in Africa! Missionaries came through church at various times throughout the year to show us pictures of these children, so I knew they were real.

Being thankful and grateful for our food is worth learning as a child and encouraging children to try new things, without guilt, is even more worthwhile. Teaching them how God placed vitamins, minerals, and antioxidants in food to help them grow works better than a guilt trip. It shows how much He loves them.

Children receive good reasons to try new things and momma has an arsenal of immune boosting support for the next round of illnesses that are sure to come.

Momma’s Power to Help Restore Gut Health

Common childhood infections of the ears and throat come alongside the use of antibiotics too, don’t they? This is understandable, because kids are young and developing their immune systems. Plus, they are exposed to bacteria and viruses all around them.

So, what’s a mom to do when several courses of antibiotics have also wiped out the good bacteria in their child’s gut?

Momma’s power to help restore this very important component of her child’s health is in her hands, too. Here are three ways I’ve learned help us get started:

1. Increase a child’s intake of fermented foods

• Kefir- a cultured milk drink that can be purchased plain and blended with fruit for a smoothie.
• Fermented pickles
• Sugar-free yogurt—the average yogurt for kids has 14grams of sugar, that is over 3 teaspoons!
• Small amounts of kombucha— which is a fermented tea, a little sour, and naturally carbonated.

2. Include finely chopped onions and garlic and other root vegetables in meals

• Root vegetables offer the right amount of natural sugar (oligosaccharides) feeding the good bacteria
• our gut, they help break down fat, increases nitric oxide production, and are high in the antioxidant, quercetin.

3. Explore ways to increase fiber rich foods in every meal

• Oats and the use of whole grains in muffins
• Ground flax and chia seeds can be hidden in soups, on hot cereals, in cookies, or in burgers.
• Encourage as many fruits and vegetables as they will eat, like carrots, apples, celery, bananas, cucumbers, avocados.

Don’t despair, God has placed all things, in many forms, for us to restore health. Trust Him as you explore items with your family to improve your health and prevent chronic disease.

He is worthy of praise!

I am here in the battle with you, and I’m here for you if you or your family need coaching, just contact me!

References:

1. https://www.cdc.gov/healthyschools/nutrition/facts.htm
2. van der Horst K, Sleddens EFC. Parenting styles, feeding styles and food-related parenting practices in relation to toddlers’ eating styles: A cluster-analytic approach. PLoS One. 2017 May 24;12(5):e0178149. doi: 10.1371/journal.pone.0178149. PMID: 28542555; PMCID: PMC5443548.

As you know, the month of October is breast cancer awareness month. Since all cancers combined are the #2 killer of women: What is your go-to cancer battle strategy?

I have a special friend beginning her battle to defeat the enemy of cancer as I write this. So, I’d like to spend our time together focusing on prayer, uplifting scripture, and discussing the wonderful provision God provides in his garden to battle this disease in all its forms.

Prayer

Dearest God, you know the heart of my friend battling cancer and what she needs today. I pray she feels your Holy Spirit holding her close and guiding her through this scary process. You see the uncertainty, the trepidation, and courage. She is resilient because she is well loved. She is thankful because you have placed people in her path who care and seek to help. Glorious God, you make a way for the heart of my friend to survive and be filled with all this support. I thank you and praise you for your loving care.

Scripture

“Protect me, God, for I take refuge in You. I said to Yahweh, ‘You are my lord; I have nothing good besides You. As for the holy people who are in the land, they are the noble ones. All my delight is in them. Psalm 16:1-3

Psalm 16 ESV – You Will Not Abandon My Soul – A Miktam – Bible Gateway

Provision

Prayer and scripture are powerful tools for battling the enemy of cancer, aren’t they? Another blessing for our arsenal is God’s wonderful provision in the garden.  Here are a couple things to avoid and a few top things to consume when fighting this enemy.

One is to avoid highly processed food with additives, preservatives, and sugar. Plus…

—– All tobacco products and alcohol.

Major risk factors for breast cancer are genetic mutation, obesity, alcohol consumption, lack of physical activity, red meat consumption, and processed food intake. (1)

Two, is a no brainer… consume fresh fruits and vegetables. Plus eating lean sources of lean protein to keep up your strength.

Although there is no specific diet for fighting breast cancer (or other cancers), we can trace the general practices of populations with low incidences of cancer to get an idea of how to follow their lead.

What do they eat regularly to have such low rates? How do they live?

As with all healthy practices and efforts in improving our health, the L.E.A.N principle applies with cancer prevention too. L.E.A.N. stands for Lifestyle, exercise, attitude, and nutrition, they are the four pillars of health I teach in my family, pregnancy, and adult programs from the Dr. Sears Wellness Institute.

God ‘s powerful provision for battling this disease is so impressive! We can sample a few each day to build or restore our defenses.

“Lord you are my portion and my cup of blessing; You hold my future.  The boundary lines have fallen for me in pleasant places; indeed, I have a beautiful inheritance.”

Psalm 16 ESV – You Will Not Abandon My Soul – A Miktam – Bible Gateway

Now let’s talk about the right fats to battle breast cancer

Here are a few facts I learned about fat this week when researching diet and breast cancer.

Since the last four decades have touted the benefits of low-fat dieting it’s going to take a while to cease and desist. Discernment in reading is imperative, as well as looking at who is funding the studies we are reading.

 Please know, newer studies show that understanding “right fats” is more important to prevention of cancer and other chronic diseases, than a “low fat” concept.

Now, does that mean you can eat as much fat as you want? I’d say think about how God placed fat naturally in nature.

Did He create it alongside sugar cane or honey? No.

Did He put it in starchy vegetables or bread? No.

Did He put it alongside protein? Yes

Abundant healthy monosaturated fat sources are in things like fish, nuts, seeds, and some fruits. While its saturated sources are from beef, poultry, and others.

In Leviticus chapter 16 specific parts of the fat were to be removed and offered to God in the sacrifice. The fat around the entrails, the organs….in other words the “hard fat” around the meat was to be burned. 

“It shall be a statute forever throughout your generations, in all your dwelling places, that you eat neither fat nor blood.”

I find it interesting; this is God’s way of protecting us from saturated fat that stores toxins and chemicals the animal consumes.

Several studies confirm this:

1. Experimental data shows the composition of dietary fat has a greater impact on the pathogenesis of cancer than the total fat.  In fact, saturated fat does not pose a health risk within a ***balanced diet. *** (1)

2. An 8-year women’s study in 40 US clinics found no effect of low-fat interventions in lowering breast cancer risk. (2)

3. A clinical trial in Canada showed “fat intake at baseline and after intervention were not associated with changes in breast cancer risks. In this study, higher fat intake was associated with lower risk of Era negative breast cancer. (3)

4. A large meta-analysis study suggested a positive association between consumption of PUFAs and breast cancer incidence. These are the seed oils we talked about avoiding in the Women and Heart disease class! (4)

5. There is a beneficial effect on the long-term dietary use of extra virgin olive oil in the primary prevention of breast cancer. (5)

So, there you have it, the right fats are more important to overall health and reducing cancer risks.

The main point of concern is not abusing sugar laden items loaded with fat or eating large meals with saturated fat.

I’m here for you if you need further education or coaching on any of these matters on this site or by contacting mystypfefferwellness@gmail.com!

Thank you,

Mysty

Simplifying Health God’s Way

References:

1. Bojková B, Winklewski PJ, Wszedybyl-Winklewska M. Dietary Fat and Cancer-Which Is Good, Which Is Bad, and the Body of Evidence. Int J Mol Sci. 2020 Jun 9;21(11):4114. doi: 10.3390/ijms21114114. PMID: 32526973; PMCID: PMC7312362.

2. Donovan MG, Wren SN, Cenker M, Selmin OI, Romagnolo DF. Dietary fat and obesity as modulators of breast cancer risk: Focus on DNA methylation. Br J Pharmacol. 2020 Mar;177(6):1331-1350. doi: 10.1111/bph.14891. Epub 2020 Jan 26. PMID: 31691272; PMCID: PMC7056465.

3. Toledo E, Salas-Salvadó J, Donat-Vargas C, Buil-Cosiales P, Estruch R, Ros E, Corella D, Fitó M, Hu FB, Arós F, Gómez-Gracia E, Romaguera D, Ortega-Calvo M, Serra-Majem L, Pintó X, Schröder H, Basora J, Sorlí JV, Bulló M, Serra-Mir M, Martínez-González MA. Mediterranean Diet and Invasive Breast Cancer Risk Among Women at High Cardiovascular Risk in the PREDIMED Trial: A Randomized Clinical Trial. JAMA Intern Med. 2015 Nov;175(11):1752-1760. doi: 10.1001/jamainternmed.2015.4838. Erratum in: JAMA Intern Med. 2018 Dec 1;178(12):1731-1732. PMID: 26365989.

4. Alegre MM, Knowles MH, Robison RA, O’Neill KL. Mechanics behind breast cancer prevention – focus on obesity, exercise and dietary fat. Asian Pac J Cancer Prev. 2013;14(4):2207-12. doi: 10.7314/apjcp.2013.14.4.2207. PMID: 23725113.

Ok, confession time…I am a huge fan of omega 3. Since wild caught tuna is a good (and cheap) source of this wonderful oil, sneaking it into the spaghetti alfredo for our Wednesday night children’s program is right up my alley. I want them to have a healthier snack with more omega 3 for better attention and less inflammation.

There’s also a decent amount of finely chopped vegetables throughout the dish. Thankfully most of them avoided picking out the items from the sauce… and they even came back for seconds! I’ll keep trying to convince them they won’t notice the veggies. Who knows? They may even start to like them.

Benefits of Tuna Spaghetti Alfredo

One serving of this tuna spaghetti gives them a decent amount of protein, calcium, and iron. Alongside some vitamin A, potassium, B vitamins, and fiber they’ll get more nutrients in this “snack” than a packaged item.

Exposing children to vegetables each meal teaches them, this is how we eat. It also teaches them this is what we are designed to eat. God created all the vegetables for our growth and the maintenance of our cells. When children’s taste buds are trained to only eat sweets and processed food, they’re cheated out of good health. Plus, they don’t have the fuel or energy they need to function in school, nor do we in life!

The cream cheese gives this dish the rich full cream texture and the parmesan gives it just the right amount of sharpness.

There are many who say, “Who will show us some good?

    Lift up the light of your face upon us, O Lord!”

⁷ You have put more joy in my heart

    than they have when their grain and wine abound.

Psalm 4:5-7 ESV – Offer right sacrifices, and put your – Bible Gateway

I hope your little ones like this tuna spaghetti alfredo as much as our church kids did! Check out more recipes in The Garden on this site!

It is a joy to serve you!

Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you.

1 Thessalonians 5:16-`8

1 Thessalonians 5 ESV – The Day of the Lord – Now concerning – Bible Gateway

Is there someone in your life that reminds you to hold fast to the good and be thankful in all circumstances? Who is the person telling you to look at the bright side?

I’ll be honest, I’m not always thankful in every circumstance.

Other than Paul in my daily bible reading, there is no one around me reminding me to be thankful in all circumstances either.

Sometimes I savor a little self-pity before conviction takes over and I see God is up to something. My heart needs tweaking from the Holy Spirt to hold fast, love more, give grace, and be patient.

When I think I have difficult times, all I have to do is attend a local community sporting event or interact with children at our Wednesday night church program, and see my life is not as complicated as I think.

Satan is harassing families and tearing them apart. The grade schooler playing soccer and running to the sidelines for a drink of water from his parents seems perfectly normal. The little girls at church giggle and hold fast to the joy of playing with others, until they settle down for our lesson and tell me about their parents in jail.

I notice the distance of the soccer player’s mom and dad from grandma and grandpa at the game. I also wonder about who is mothering these girls while they are separated from their mothers. I’m more than a little sad, I’m angry because I know Satan loves this. He thrives on tearing these families apart.

Many grandparents in the area are raising their grandchildren due to the drug use of their parents. They do the best they can and hope for the better days ahead. I’m certain they are especially hoping for freedom from this cancer of the soul.

In his letter to Thessalonica, Paul says,

Hold Fast to What’s Good in Life!

They are holding fast to the good, while their children are struggling with evil. A physical example of what I sense in the families of those sweet girls on Wednesday night. Lord, may they never fall into the cycle of addiction their parents are trapped in at the moment. Instill them with the power of your Word, so they abstain from every form of evil.

  Only Jesus can soothe the loneliness of an absent mother, calm the overwrought emotions of a fearful child, and remind them who He is. He is the Great I am. He is worth rejoicing, and only He will find a way for these families to survive all the evil placed before and upon them!

I pray for them to find relief, and the sanctuary of hope through Jesus. As I studied the state of humanity in bible study this week the question arose, “What are you most looking forward to when Jesus returns?”

I’m looking forward to no more child abuse and innocents suffering!

I’m tired of Satan having his way with families, as the evilness of the human heart overflows with pain and misery, looking to fill the void with substances and hurting those they love in the process.

Thanks, in All Circumstances

How do I rejoice and give thanks in these circumstances?

I rejoice because I know the Healer who can put his arms of protection around these families. I look to prayer warriors who call upon the name of the Lord to remove wicked desires and unnatural cravings. I ask for forgiveness for lack of action on my part, and pray He shows me a way to help.

Most of all I rejoice that God is good, and I can hold fast to what’s good. Although He doesn’t remove all evil, He works it out for those who love Him. In His timing, and in His way.

If you are also struggling to rejoice in all circumstances and mourning the status of torn families, I pray He shows you how to hold fast to what is good, too.

You and I can take comfort in knowing, Jesus has the power to reconcile all the angry, frustrated, drug-addicted, abused, and sad people we know to God, in one body through the cross, thereby killing the hostility. Because he came and preached peace to everyone far off and those who are near (Ephesians 2:16-17).

Glory to God.

If you need further encouragement to embrace bold faith, check out more devotions here!

The cool air of fall brings with it the thoughts of pumpkin spice…everything. Today, I’m making a pumpkin pecan coffee cake using a blend of fresh-milled hard white, hard red, and oats. It has half the sugar of a normal coffee cake, while the bran and germ remain from the fresh-milled grain to provide a guilt-free treat.

Benefits of Pumpkin Pecan

Although all cake is to be enjoyed small amounts and for an occasional treat, it’s nice to know this one provides a good amount of fiber and nutrients. It has alpha carotene, lutein, zeaxanthin, and beta-carotene in the pumpkin that provides antioxidants to help with repairing cells and combating free radicals. Toxins, and chemicals we are exposed to create these free radicals, so it’s beneficial to have a defense system in place.

Pumpkin also has a blend of various vitamins like A, E, and natural folate. Minerals present include some iron and potassium. By adding pumpkin with the pecans, we get a healthy monosaturated fat, and magnesium. They also add more vitamin A and E to this dish, with some zinc.

Moreover, the fresh-milled whole grains provide added fiber and minerals to make this cake a little more nutritious than your average coffee cake. I love how God places such wonderful items in the garden for us to enjoy! He is worthy of praise!

I call upon the Lord, who is worthy to be praised,

    and I am saved from my enemies.

Psalm 18:2-4 ESV – The LORD is my rock and my fortress and – Bible Gateway

I hope you are free from your enemy of chronic disease by making better choices and staying active. While you’re at it, enjoy items like this fresh-milled pumpkin pecan coffee cake!

If you’re not sure where to get your fresh-milled grain, check around your neighborhood to see if someone mills their own grains. I’m sure they’ll sell you some reasonably priced. I like to mill mine and use them in workshops to show people how wonderfully health they are to use in place of store-bought flour. I also give them to friends and family.

If you need help simplifying health God’s way, be sure to let me know, I help individuals and families meet health challenges head on. I can meet you online for a free consultation. While you’re here check out the other recipes in Garden!

I look forward to serving you.

Fad diets come and go, but God’s plan for nutrition is trustworthy and stands the test of time. Despite all the confusion, you and I can trust Him and His Word for guidance. In all matters of spiritual and physical health, He will not steer His creation wrong.

Take protein sources for example. Good quality protein is essential for growth and development, pregnancy stages, as well as to maintain hormones, muscles, and bones. Although there are several competing theories demonizing one source over another, the simple truth for what is good is available in the bible.

Genesis 1:29 “And God said, ‘Behold, I have given you every plant yielding seed that is on the face of the earth, and every tree with seed in its fruit. You shall have them for food.”

Plants that yield seed for food are grains, beans, and legumes. When we consume these items in their fullness, they supply quality amino acids (the building blocks of protein) to meet our nutritional needs.

 Quinoa, a seed, and soybeans (a legume with all nine essential amnio acids), provide a complete protein source in a vegan (plant only) diet.

In order to meet complete protein nutrition in the plant-based diet, other grains and beans must be combined. In assessing the sources of protein intake in this case, please investigate the number of pesticides, fertilizers, and herbicides sprayed on these crops before ingesting them daily or giving them to your little ones.

The same is true for animal sources of protein. God told Noah after the flood,

“Every moving thing that lives shall be food for you. As I gave you green plants, I give you everything.” Genesis 9:3

We learn later through the covenants and ceremonial law, “every moving thing” is not bottom feeders, reptiles, or scavengers that clean up the dead bodies of other animals. (Leviticus 11) Nor is it anything that has its lifeblood still present.

Specific animals were listed in Leviticus for burnt offerings, as well as specific organs.  Duly noted is that with every animal sacrifice is also the firstfruits of grains. Whatever grain, organs, or meat is left on the altar, “Aaron and his sons shall eat” (Leviticus 6:16, 18, 26. 7:6,15,18. 8:31, 10:13-14)

Based on the biblical text, a clear picture of what is a healthy protein is established. As New Testament believers feel the freedom from “clean” and “unclean” restrictions placed on the people of Moses’ day, it is wise to note these items are not “spiritually” unclean for we are covered by the blood of Jesus.

However, they remain “physically” unclean as their flesh and fat absorbs today’s toxic chemicals, viruses, and pollution they consume.

Scientifically, protein quality is measured in various ways. A protein efficiency ratio, biological value, net protein utilization, and net digestibility corrected amino acid score are a few methods used to determine protein quality. (2)

None of these measures are 100% accurate or tell the whole story of what is taking place in the body. Therefore, considering all the measures in relation to the proteins listed below may help give a rough estimate of best sources.

Benefits of Quality Protein

Therefore, a quality protein is one that is easily digestible, has an adequate amount usable by the body, and helps a body grow and maintain muscles, bones, and hormones. My top picks for all of these qualities are:

1. Eggs
2. Salmon
3. Lean Beef
4. Quinoa
5. Almonds
6. Peas
7. Turkey
8. Milk/cottage Cheese
9. Lentils
10. Whole Grains

You can find a general protein nutrition requirement at Protein Calculator.net

If you need some recipes with quality protein, take a look at the blog. I’m here to serve you if you need coaching too!

Reference:

The Holy Bible, ESV, 2016

Hoffman JR, Falvo MJ. Protein – Which is Best? J Sports Sci Med. 2004 Sep 1;3(3):118-30. PMID: 24482589; PMCID: PMC3905294.