I, like you, have the opportunity and privilege of praying for my family, friends, and clients. It is the joyful foundation of our faith and where our hope lies. Plus, it draws us closer together. Although prayer for guidance, healing, and strength is commonly requested, I find inviting the Holy Spirit into our decision process is another matter.

Let me give you two examples of Christian women seeking wellness coaching to show you what I mean. Just for fun, I’ll call the first woman Mary and the other, Martha. Both Mary and Martha are struggling with their weight and health issues.

Mary explains to me how she sets her mind to lose fifty pounds and trudges through until she meets her goal. Once met, she slowly goes back to her previous eating habits and gains more than she weighed before. However, her struggle with chronic pain, prediabetes, and depression are now taking their toll on her health. She says, “I’ve never invited the Holy Spirit into this process, and I’m ready to do that now.”

Martha also shares with me her past attendance at weight loss programs and final success of weight loss after gastric bypass, only to gain it back with emotional eating. She says, “When I leave work and see that fast food restaurant, I don’t pray because I know it will stop me from going through that drive through.”

Inviting The Holy Spirit Gives Us Clarity

I paint the picture of these two differing mindsets because it is a common struggle in every decision process for myself, and maybe you, too. The underlying tension lies in trusting God enough to meet our emotional, physical, or financial needs rather than the things in this world. Not just in weight control, but in our service to God, our physical health, occupation, and relationships.

I believe inviting the Holy Spirit into situations like these not only gives us clarity, guidance, and power, but an opportunity for submission, true freedom, and trust. My Sunday school teacher, Gayle, always says, “We have to remove ourselves from the throne and put God back on the throne where he belongs.”

 What a simple biblical view of describing Martha’s dilemma with emotional eating and my struggle with decision making!

Therefore, when I am facing a crisis in life physically, emotionally, or relationally, I benefit more by putting my will and desires beneath God’s will and desire for my life. Gayle’s reminder is a gift sticking with me as I review my options, and so is Mary’s. I hear the soft whisper of conviction begin to wrestle with my soul.

 The sad truth is, when I do things my way instead of inviting the Holy Spirit into every decision, I love myself, my lifestyle, and my habits more than God.

I don’t receive power because I don’t submit to him.

I don’t experience freedom because I enjoy pleasure or comfort over sacrifice and possible long-term benefit.

So, how does inviting the Holy Spirit into my choices make a difference?

Here are 4 Ways Inviting the Holy Spirit into My Choices Makes a Difference

1. Power
   When I understand fully, and remind myself regularly, of God’s amazing power through the Holy Spirit, to live victoriously, I crave him more! His power, living in me, overcomes indecision, casts out harmful lies, gives grace to others, and places my impulses in their proper place.
   I welcome the inspired words of the apostle Paul as they flow into my mind and transform my thinking. Moreover, I invite you to do the same in your area of struggle. He says:

“May the God of hope fill you with all joy and peace in believing, so that by the power of the Holy Spirit you may abound in hope.” Romans 15:13

“My speech and my message were not in plausible words of wisdom, but in demonstration of the Spirit and of power, so that your faith might not rest in the wisdom of men but in the power of God. (1 Corinthians 2:4-5)

“But we have this treasure in jars of clay, to show that the surpassing power belongs to God and not to us. We are afflicted in every way, but not crushed; perplexed, but not driven to despair;

( 2Cor 4:7)

For the weapons of our warfare are not of the flesh but have divine power to destroy strongholds. We destroy arguments and every lofty opinion raised against the knowledge of God, and take every thought captive to obey Christ, (2Cor 10:4-5)

3 Results Taking Place When We Invite the Holy Spirit

• Submission
  Submission to God, rather than obedience looks a little different too. Submission is doing what I know is right out of love and respect for God rather than fearing his punishment. So, to remind my flesh prone decision-making processes again; obeying is having to do something; submitting is wanting to do it.

The whole point of salvation is God changing my selfish heart. When my desire is to please God with my decisions, my impulses, and my behavior, I remove myself “from the throne” and put him there where he belongs.
Scripture is clear, you and I are not our own, we were bought with a price. (1 Cor. 6:20, 7:23).

Our precious Savior stepped into time to redeem and restore us to the Father with his own body and blood. Paying the debt, you and I could never pay, he earns the respect, love, and admiration necessary to happily surrender our will.

We count it all joy to face trials of various kinds, and we walk by the Spirit and do not gratify the desires of the flesh because they oppose each other. (James 1:2, Galatians 5:16-17)

What sweet joy submission is! The more we dip our toes into its intoxicating power the closer we are to freedom!

• Freedom
  “Now the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom.” (2 Corinthians 3:17)
  Once we have experienced the power, and submitted to the Spirit of God, we begin to feel the freedom from sin. We’re not deceived by false prophets who come along and promise freedom in sinfulness. “For whatever overcomes a person, to that he is enslaved.’ (2 Peter 2:19b).
   Humility fills our hearts and we resist using our freedom as an opportunity for pleasing ourselves; we instead use it to serve others. (Gal. 5:13)

   The burden of control, the weight of guilt, and the heaviness of shame are lifted as we give, master self-control, and serve. We are also empowered to make better choices for our health, livelihoods, relationships, and careers. As we walk in this newfound faith and God continually shows himself faithful, we learn to trust him more.

• Trust
  “The Lord is a stronghold for the oppressed, a stronghold in times of trouble. And those who know your name put their trust in you, for you, O Lord, have not forsaken those who seek you.” (Psalm 9:9-11)

“Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths.” (Proverbs 3:5-6)

Trust in the Lord is at the heart of our worship to him. In the example of Mary and Martha, Mary recognized the power of the Holy Spirit and submitted her health to him. Not her weight loss, her health.

Since she applies a biblical view to her relationships and life decisions, applying it to her health made sense, too. She was able to recognize her food addictions as sin, and submitted her life to Christ all over again.

Martha, on the other hand, is not quite there yet. I’m afraid, I’m not either…in the life decision department, anyway. She is still on the throne of her health and her emotional eating patterns, and I resist toppling myself from my throne of career decisions.

However, with prayer and influences like Mary’s, I’m confident she, and I, will come to that place of surrender, where we invite the Holy Spirit into all our choices. There, in the calmness of submission, we will fully trust God to meet every physical, emotional, and financial need.

I am here for you any time you want to talk about your struggles with health! Click the booking appointment link and we’ll see how to get started with the strength God gives you!

Sleep & Brain Health Starts in Youth

The wisdom of God’s Word is timeless in all areas of the mind and body. When I think of “eating the bread of anxious toil” in regard to rest and sleep, it makes me think of ruminating. Thoughts of a sour conversation, or words spoken carelessly by me or to me, replays over and over in my mind as I long for slumber.

You and I are to rest in Him, because He gives his beloved sleep. Anxious toil like that is not meant for us, or our children. We’ve all been through tough nights, alongside our kids, and all suffer for it. A recent study supports the relationship of good rest and brain health for our kids. The Lancet Child and Adolescent Health journal released new findings in July for sleep patterns and brain health in children, ages 9-10.

The study compared children getting nine hours of sleep or more per day to those getting less than nine hours and found those with less sleep have more behavioral problems. Stress, acting out, impulsivity and aggressiveness were noted, in addition to difficulty with memory, conflict solving, and learning. (1)

We see distracted behavior and memory difficulty in all age groups, don’t we?

Sleep Deprivation in Adults

• Weight Control—Difficulty recalling names, forgetting why we left the room, and where we are headed are common actions, we find ourselves doing. But do we think about how slumber even affects our weight and calorie intake? A National Institute of Health study compared adults who get six hours of sleep (the control group) to those who received sleep counseling and improved their rest 1.2 hours and found the group with less sleep consumed on average, 270 extra calories. (2) Over time, this number of calories would significantly affect weight loss if participants could get some much-needed rest!
• Physical Health—According to the National Institute of Health, a good quality night’s rest is necessary for repair of blood vessels, how our bodies react to insulin, our ability to fight infection, and it promotes growth hormone that allows us to heal and repair cells. (3)
• Mental Health—Studies show that insomnia and sleep disturbances affect 50% of people with anxiety. (4) Researchers are experimenting with tools to increase slow wave sleep to help alleviate this profound disorder. It is also thought that norepinephrine and serotonin systems are affected by increased REM (rapid eye movement-a lighter sleeping state) activity and contribute to depression as well. (5)

Habits for Renewing the Body with Sleep

A restful night is so important for our brain (and overall) health; it’s worth exploring how to renew the body with its many benefits. I’ve been sharing tips for improving it on my Facebook and Instagram platforms this week. Foods that help us get that night of peace, turning off electronic devices, Wi-Fi, and laying our stress before the Lord are some of the tips shared on those platforms.

• Tryptophan Containing Foods—The wonderful amino acid provided naturally by God has many benefits. Unlike its synthetic counterpart made by man that has side effects like belching, skin rashes, and cramping; the preformed tryptophan in food plays a major role in producing:
• 1. Serotonin–mood stabilizer
• 2. Melatonin–sleep stabilizer
• 3. Kynurenine (metabolite used to produce niacin)
• 4. Niacin– essential for brain and heart health.

Although more studies are necessary, there is potential benefit in eating fresh fruits and vegetables as opposed to junk food. Sugar saturated and refined carbohydrate intake is associated with poor resting patterns, but more so is the consumption of energy drinks. (6) Large amounts of alcohol also affect poor sleep patterns.

• B Vitamin Foods—B12 has been found to increase melatonin plasma concentrations to help train the light/dark wake cycles. So, foods highest in B12 naturally, are lamb liver and veal liver. Whole foods like clams, sardines, salmon, trout, beef, and eggs follow close behind. I have several beef and egg recipes on the Strengthen Your Heart Blog.
• Fatty Fish—-Although fatty fish increases vitamin D3 and omega 3 fatty acids, both of which are important for sleep regulation, there was not sufficient proof of improved sleep in one inmate study. Incorporating fish in a daily routine can be simple and easy with Fish Tacos.
• Kiwi-–This delicious fruit given to participants before bed showed improved total sleep time and sleep efficiency in one study. Study subjects also kept a diary and reported less episodes of awakening after onset of sleep. You and I can easily incorporate this fruit in our daily routines with easy recipes like Kiwi smoothies or on morning yogurt.
• Cherries–A two-week study of drinking eight ounces of tart cherry juice twice daily showed significant improvement in overall insomnia and waking after sleep onset. Another study of athletes showed two servings of 30 ml cherry juice increased circulating melatonin, and improved sleep duration and quality. (6) It’s anti-inflammatory properties may be helpful in aiding sleep, too!

I love how God offers simple solutions for our sleep wake cycle in the foods He created. His Word is truly uplifting too, when are looking for understanding. He is with us through our stress and concerns. I’m pretty sure that is why He tells us not to toil over anxious thoughts, but to rest, beloved!

I look forward to sharing more with you in the weeks to come! If you need further ideas or help making decisions on your path to wellness, just let me know! I serve individuals through workshops, classes, individual, family, and group coaching.

God bless you,

Mysty

References:

1. Children’s sleep linked to brain development | National Institutes of Health (NIH)
2. Getting sufficient sleep reduces calorie intake | National Institutes of Health (NIH)
3. Sleep Deprivation and Deficiency – How Sleep Affects Your Health | NHLBI, NIH
4. Sleep and anxiety: From mechanisms to interventions – PubMed (nih.gov)

Doherty R, Madigan S, Warrington G, Ellis J. Sleep and Nutrition Interactions: Implications for Athletes. Nutrients. 2019 Apr 11;11(4):822. doi: 10.3390/nu11040822. PMID: 30979048; PMCID: PMC6520871.

I love spending time with my family, and I can’t think of a better way to spend time than preparing a batch of brownies! These fiber and protein packed breakfast brownies have all the vitamins and minerals in fresh-milled whole grain, too.

I talk often about intentional eating only because I want more energy and a highly functioning body to do God’s work. I want that for you and your children too! Therefore, it’s worth taking 25 minutes out of my busy schedule to teach them how to live, prepare, and enjoy life a little more. It also helps them avoid future chronic disease.

Plus, handing them processed packaged doughnuts and cakes don’t give them the vitamins, minerals, fiber and protein they need to function in school, pay attention, and learn like these brownies will.

Brownies from the Garden? Yes, and All the Benefits too!

Now, I know you’re probably thinking brownies don’t come from the garden. However, cocoa beans come from one of the most plentiful and nutrient rich gardens in the world! They are packed with phytonutrients and minerals and according to a PubMed article they help muscle uptake of glucose for better use. The better our muscles use glucose the better we control our weight. Cocoa also helps neurons in the circulatory system improve thinking and helps boost the mood (1)

Like cocoa, dates also come from tropical areas. Although high in natural sugar and carbs, they contain a good amount of selenium, magnesium, copper, zinc, and complex B vitamins. Not only that, but they are a good source of fiber. Lord knows, we need more fiber to flush out all the toxins and chemicals we are exposed to daily.

You’ll get even more fiber, protein, B vitamins, and vitamin E in the whole grain and oats used in this brownie recipe. Plus the oats are rich in beta-glucan and known for helping to control diabetes and lower cholesterol. (2)

God’s always looking out for you and your family, my friend. Let’s give Him praise for His abundant goodness!

Devotion

Oh, how abundant is your goodness,

    which you have stored up for those who fear you

and worked for those who take refuge in you,

    in the sight of the children of mankind!

Psalm 31:18-20 ESV – Let the lying lips be mute, which speak – Bible Gateway

You and I can take comfort in knowing we have such a mighty Champion who stores up goodness for us! He is working for us, in us and through us to reach this lost and broken world. Physically and mentally, my friend! What greater peace than to take refuge in Him. Moreover, when we do, we teach our children to do the same.

They can maneuver through this life with the teachings of faithful parents and grandparents, or flounder aimlessly without purpose. Let’s take that added anxiety and frustration away by giving them the hope and confidence of God; while filling their bellies with good food.

Thank you for stopping by today and checking out this brownie recipe! I look forward to serving you with any recipe ideas I come up with or come across, as well as encouragement from God’s mighty word. If you or your family need further coaching with health issues or chronic disease, contact me for affordable coaching, I am here for you.

Also, if your church wants to do bread workshops or participate in classes, I am available for speaking engagements and retreats for your ladies’ group.

References:

Latif R. Health benefits of cocoa. Curr Opin Clin Nutr Metab Care. 2013 Nov;16(6):669-74. doi: 10.1097/MCO.0b013e328365a235. PMID: 24100674.

Sang S, Chu Y. Whole grain oats, more than just a fiber: Role of unique phytochemicals. Mol Nutr Food Res. 2017 Jul;61(7). doi: 10.1002/mnfr.201600715. Epub 2017 Feb 22. PMID: 28067025.

Part of simplifying health God’s way is looking for easy ways to boost nutrition while on the go. A simple and intentional breakfast smoothie helps you and I stay on track and gives us the energy we need to get through our morning and stay on our intentional eating plan.

To make it even easier, we can pick a large package of organic spring greens from our local grocery store, that’s already been triple washed, to help us get started. Keeping some unsweetened almond milk on hand with some fresh fruit is helpful too. It also gives this smoothie a little sweetness and extra protein.

Combine this morning power drink with a fresh-milled slice of toast and peanut butter and you’ve got a well-rounded breakfast to start your day. It’s a great idea for kids too! The kiddos might really enjoy it with a Fresh Milled Oat and Wheat Poptart.

Benefits of a Power Green Smoothie

The kale and spinach provide vitamin K, C, and A, with potassium and calcium. Banana and Kiwi are going to provide more fiber, vitamin C, a well-rounded B complex (without B12) plus some magnesium. Serve this with a multi-grain English muffin, or toast, and a boiled egg and you have a complete and simple breakfast.

God’s always providing us with wonderful options in His garden!

Devotion

And to every beast of the earth and to every bird of the heavens and to everything that creeps on the earth, everything that has the breath of life, I have given every green plant for food.” And it was so.

Genesis 1:29-31 ESV – And God said, “Behold, I have given – Bible Gateway

Everything that has the breath of life, God gives green plants for food. It is so comforting to me, every time I read His Word, to see how He plans for every single need. A good amount of minerals circulating in our blood through the whole food we consume helps decrease leg cramping, relaxes blood vessels, while also providing necessary B vitamins that help us stay calm.

What God puts in the garden is good!

(1) Facebook has my microblog about different smoothie recipes I like.

Since a problem for many people, and maybe you too, is casein and whey in dairy, causing increased inflammation, we’re omitting regular milk. Pasteurization may remove pathogens, but it also removes the necessary enzymes needed to digest milk properly for adults. It Seems like there would be a set standard to create clean milk nationwide at the milking facility, rather than remove vital ingredients after the fact.

If you’re like me, it may take several years to realize just how stiff joints can be after consuming dairy. Since I’m sure God wants us to function at our highest potential physically and spiritually, we can rethink what we put in our mind and bodies to help us maintain health.

So now, when considering a cool summer treat, using unsweetened vanilla almond milk (USVAM) to make one, instead of ice cream makes more sense. It slows down the stiffness and pain. If you’re interested, some favorite smoothie combinations are listed here:

Blueberry, avocado Smoothie
1/2 cup frozen Blueberries, 1/2 of an avocado, 1 cup USVAM

Banana Strawberry
1 banana, 3 frozen strawberries, 1 cup USVAM

Orange, Banana
1 frozen orange, 1 banana, 1 cup USVAM

Plus, the recipe of the day.

I hope you enjoy this smoothie recipe and the others listed above. Be sure to let me know what your favorite combination is! I am here for you if you need guidance and encouragement fighting chronic disease and getting healthier. There are many free resources and recipes to help get you started, especially my 15 strategies for intentional eating. However, if you need more personal attention, I’d be happy to meet with you for a consultation here: Coaching Services.

A wrap is my favorite go-to, easy meal after a long day. Not only is a wrap convenient, but it is also delicious and easy to make. You can find three of my favorites by clicking here! Every week, I set aside a couple of hours to prepare these tortillas, chop my vegetables, and prepare my fresh mayo, and sauces for the days to come. Another plus for thinking ahead is, we won’t’ miss out on any nutrition!

We need good fuel to get our cells ready for the work we have to do. Moreover, the principles of eating whole food, with something raw, and something fermented helps us maintain microbial gut health. This task is also easily accomplished with a wrap.

And, Oh!…My goodness… What God puts in the garden is good!

I’m always humbled by His thoughtfulness and awed by His wonderful provision.

Devotion

Psalm 37 shows you and I an example of his provision, while holding onto hope, when times are tough. Although Israel saw days of hardship and were overcome by enemies, the Psalmist reminds them, the wicked only appear to prosper. God see’s everything they do, and they will be “cut off”. However, those who follow God and remain upright, have a future of peace. They also have abundance during famine.

As you and I look around at the abundance of material things, activities, and values of our society, we see things becoming less available and prices doubling; however, me can take comfort knowing, God’s children are not forsaken. The promise in this passage for Israel, and I believe us, is we will not have to beg for bread any more than they did.

I’m sad to say we do, however, face a famine of nutritious bread when we rely on man-made items with bleached flour and preservatives!

I have been young, and now am old,

    yet I have not seen the righteous forsaken

    or his children begging for bread.

He is ever lending generously,

    and his children become a blessing.

Psalm 37:24-26 ESV – though he fall, he shall not be cast – Bible Gateway

Here are 10 Easy Wrap Ideas for Dinner

• 1. Salmon Egg & Krout Wrap
  Preheat oven to 375. Season the salmon with a tablespoon each fresh oregano, dill, minced garlic and add 2 tablespoons coconut amino acids.
• Bake 15-20 minutes depending on your preference for doneness.
• Serve over a fresh milled tortilla with fresh greens, a fried egg, and 1 tablespoon of sauerkraut.
  Sauce: 1 tablespoon fresh mayonnaise, 1 Teaspoon coconut amino acids.

2. Egg, Sweet Potato, & Salmon Wrap

• This easy wrap uses leftover salmon & sweet potatoes.
• Heat a skillet over medium heat, add olive oil and two beaten eggs.
• Cover with slices of sweet potato, fresh broccoli, and sliced cooked salmon.
• Top with fresh dill and oregano, cook until all ingredients are heated through and done.
• Serve over your favorite multi-grain tortilla or sweet potato tortilla!

3. Chicken and Garden Greens Wrap

This chicken with garden greens wrap is the easiest wrap of all! I often use a rotisserie chicken, with fresh greens, a sliced avocado, and ranch dressing. Yum!

• 4. Tuna & Zucchini Relish Wrap

• The multigrain wrap is so full of fiber, protein and nutrients you’ll love this simple combination for increased omega 3 and less inflammation.
• Prepare the zucchini relish by shredding one zucchini, 1/2 red onion, 1/2 teaspoon salt, 1 teaspoon apple cider vinegar (or whatever vinegar you have on hand), and 1 chopped banana pepper.
• I layer the relish over the tortilla, spread on some fresh baby kale, then the tuna, and top with more zucchini relish. It’s fabulous.

5. Ground Turkey & Shredded Veggie Wrap

• Heat a skillet to medium and sauté a lean, made by you turkey sausage until done. Don’t fret, all you have to do is add a clove of fresh minced garlic, 1/2 fresh minced onion, 1/2 tsp salt, 1/2 tsp pepper, 1 tsp oregano, 1/2 tsp coriander, and 1/2 tsp ground celery to the one pound of ground turkey.

• In a separate dish, shred a carrot, a yellow beat, one zucchini, half a cucumber, and half a red onion. Place your tortilla on the plate spread a little honey mustard sauce over the bottom, top with fresh salad greens, the turkey sausage, then the shredded veggies. If you’re like me, you can’t eat just one!

6. Steak & Spinach Wrap

• Heat your skillet to medium heat and add your favorite sliced steak. Sauté until tender and your preferred doneness.
• In a separate bowl combine fresh spinach, shredded carrots, shredded beats, fresh steam broccoli, and fresh steamed snap peas.
• Serve over your favorite multigrain tortilla with tzatziki sauce or chili sauce.

7. Beef & Beet Wrap on a Multi -Grain Wrap

• Heat a skillet to medium heat, mix the 1 Lb of lean ground beef with 1 clove of garlic, salt, and pepper, and form into patties.
• Sauté the patties with fresh sliced onions and cook until done in the center.
• Place the tortilla on a plate, apply a tablespoon of fresh mayonnaise or mustard, cover with fresh salad greens, the burger and a shredded beat or red cabbage slaw. You will enjoy all the pleasure of a burger without any of the guilt.

8. Cod Fish & Fresh Greens Wrap

I love fish and the milder the flavor the better. Two of my favorites are cod and mahi-mahi. They both cook quickly and are wonderful in a wrap.

• Heat your skillet to medium. Season the cod with 1/2 tsp each, onion powder, fresh oregano, chili powder, and pepper. Sauté 1 Lb of cod or mahi-mahi in a little avocado oil for 10 minutes in a medium heat skillet or until done inside).
• Place your wrap on the plate, apply a tablespoon of tzatziki sauce (1/2 cup yogurt, 1 tsp fresh minced garlic, 2 tbsp. shredded cucumber, 1/2 tsp salt, 1/2 tsp pepper, 1 tsp lemon juice, 1 tsp fresh dill or parsley).
• Cover the multigrain tortilla with fresh greens, the fish, and top with sliced avocado.

9. Allmond Veggie Wrap with Butternut Squash Sauce

• Use a tablespoon of prepared butternut squash on the bottom of your multigrain tortilla (I bake mine on my prep day and store it in the fridge to heat as needed).
• Top with spinach, kale, or whatever fresh greens you have on hand.
• Top with your favorite fermented vegetables, kimchi or a cauliflower blend is wonderful!
• Next, scatter on the slivered almonds and enjoy!

10. Sauteed Cabbage & Lamb

• In a medium skillet sauté 1/2 head of cabbage, 1/2 onion, 2 sliced carrots, 1 clove of garlic, and 2 mushrooms until just tender.
• In a separate skillet prepare lamb chops or sliced steak as you normally do until done.
• Place a dollop of avocado dressing on a multigrain tortilla (the dressing is 1 whole avocado, 1 minced clove of garlic, a pinch of salt and pepper, the juice of 1/2 lemon, and 1 spoon olive oil).
• Cover with fresh greens and top with your sliced lamb.

I hope you enjoy these easy dinner ideas as you think about how to prepare healthier meals for yourself and your family. Eating whole food each day can be simple and delicious with a little preparation! If you need help getting started, consider a prep day workshop with me online, at your women’s club, or church group.

I am here to serve you and help you simplify your health, God’s way.

The Burden of a Health Crisis

A few years ago, my two co-workers were diagnosed with cancer around the same time. One of them colorectal, and the other breast cancer. The first had recently adopted two boys from Russia, while the other found her lump breastfeeding her child.

Although the burden of this catastrophic diagnosis weighed heavily on these ladies and every single one of their family members, they both faced it matter-of-factly, like they did everything else in life. 

I remember watching them continue working in the intensive care unit as they underwent treatments. They’d say, “Everything is going to be ok; God has this.” They tolerated chemotherapy like champs, and they’d laugh and joke with the nurses hooking them up to treatments.

The unspoken ruminating going on in their minds remained a hushed mystery.

I can only guess their thoughts as I put myself in their shoes. “How long do I have, Lord?” “Will my family remember me fondly?” “Did I do what you wanted me to do?” “How will my children react, and who will look out for them when I’m gone?” “Will my husband be ok?” “How long before he finds someone else?”

The emotion of the unknown is stifling.

The apostle Paul felt it come crashing in upon him and his comrades in Asia, much like today’s newly diagnosed cancer patient and their families reel from the shock of this diagnosis. The burden is so heavy he despairs life itself. He says in 2 Corinthians,

Indeed, we felt that we had received the sentence of death. But that was to make us rely not on ourselves but on God who raises the dead. He delivered us from such a deadly peril, and he will deliver us. On him, we have set our hope that he will deliver us again.

2 Corinthians 1:9-10 ESV – Indeed, we felt that we had received – Bible Gateway

Although the burden is overwhelming, he draws strength from God, who he knows delivers. He implores the church in Corinth,

You also must help us in prayer, so that many will give thanks on our behalf for the blessing granted through the prayers of many.

2 Corinthians 1:11 ESV – You also must help us by prayer, so – Bible Gateway

Purpose of the Burden

I rejoice as I read this because the prayers of many helps lighten the burden of the unknown for my friends and family facing cancer. The purpose of it also becomes clear as we draw closer to each other and to God. Prayers restore peace to the heart under great duress. The power of prayer can heal the body of cancer cells and deliver ruminating minds from unanswered questions too.

Most of all, the prayers of many are felt wholeheartedly by the one receiving them. The Holy Spirit moves in and among us, connecting our thoughts to those of our friends in need. He can span many miles in mere seconds to soothe and comfort a hurting and doubtful soul.

The breath of life also works miracles.

It’s been almost ten years since my two friends faced cancer and won. Even though it was not an easy road to take, and the burden of complications from being sick is ongoing, their hope remains.

They didn’t lose heart, nor should you and me. The reality is our outer self is wasting away, but our inner self is being renewed day by day. For this light and momentary affliction is preparing us an eternal weight of glory beyond all comparison, as we look not to the things that are seen but to the unseen things. For the things that are seen are transient, but the things unseen are eternal (2 Cor. 4:16-18).

A Prayer for The Burden

Father God, I pray today for my friend whose burden is beyond her strength. You see her, know her, and love her more than words say. May the prayers of many reach her and her family at this moment. I pray you lift the burden of the unknown and the fear. Eventually, all of us will face the day when this tent, our earthy home, is destroyed.

But we have a building from you, God, a house not made with hands, but eternal in heavens. On that day, the burden of the immortal will be swallowed up by life. Praise you, God! You have given us the Spirit as a guarantee. (2 Cor. 5:1-4) Until then, Lord, prepare my friend and me for whatever we face in this tent. Please give us more time to do what you have called us to do and draw us closer to you in the process. In Jesus’ name, I pray, amen.

For more encouragement in your walk with God and easing your burden see the devotions page; Bold Faith.

The garden gives me so much inspiration for new recipes! The possibilities are endless, but a low acid pizza is on the top of my list today. Most of us enjoy a good pizza now and then. But for those of us who suffer from acid reflux, it’s one of the hardest things on our stomachs. That is why I’m using butternut squash to create my sauce on this low acid pizza. I’m also using part of my weekly bread dough for a fresh-milled crust. The abundance of vegetables in the garden this summer make this pizza easy to prepare.

Benefits of Low Acid Pizza

The best part of this low acid pizza is most of the toppings come straight out of the garden. A little kale, onions, and zucchini provide a nice variation for toppings, while the butternut squash makes a sweet and flavorful sauce. Of course, you don’t have to have a garden to enjoy these toppings, any local farmer’s market or grocery store can supply everything you need.

The multi grain crust provides a decent amount of B vitamins, essential amino acids, beta carotene, protein and fiber. At the same time, those delicious summer vegetables provide plenty of magnesium, manganese, calcium, and vitamin A. Fresh oregano and basil add just enough spice, while the chicken apple sausage (nitrate and nitrite free!) gives this low acid pizza more flavor and protein.

God is always looking out for us and giving us plenty of options to choose from. His gardens around the world just can’t be beat. Nothing compares to the benefits and antioxidants available in fresh greens and whole grains for our physical health. Moreover, he has provided abundantly for our spiritual health in his Word and his Son, Jesus!

Blessed be the God and Father of our Lord Jesus Christ, the Father of mercies and God of all comfort, who comforts us in all our affliction, so that we may comfort those who are in any affliction, with the comfort with which we ourselves are comforted by God.

2 Corinthians 1 ESV – Greeting – Paul, an apostle of Christ – Bible Gateway

I pray you find comfort in the steady promises of scripture…and this healthy low acid pizza today. If you’re struggling with eating healthier, I can give you plenty of ideas here, so look around! But if you need more than a few recipes to get you feeling better, I can help you there too, just check out the services page. I do group, individual, and family coaching!

I’m using spelt today for my fresh-milled lemon cake roll. All I can say is, it’s been an adventure turning my original pumpkin roll recipe into various fruit flavored concoctions! But mastering the method to prepare this super easy 25-minute cake is worth the effort!

Just imagine all the different flavors! Check out my Dye-Free Red Velvet Cake Roll or my Low Sugar Orange Creamsicle Cake Roll for some delicious examples of ways you can make one too!

The trick for me on this recipe is adjusting the amount of spelt. I started with 3/4 cup and realized the batter was too runny, so I added a 1/4 cup hard white. I used a zucchini squash for added filling, and it may have contained too much water. Patty pan or hubbard squash may give it yellow color with less water content. I’d use whatever squash, (pineapple or banana) you have on hand.

The consistency with the extra flour looked like my original cake batter, so I went forward with that amount for this lemon cake roll. The freshness of lemon sounded so good for a summer treat for my hubby. I decided to use two in this recipe with the zest. Now, if you find this is still not enough lemon flavor, think about adding a small amount of lemon extract. It really depends on the freshness of your lemons.

Benefits of Fresh-Milled Lemon Cake Roll with Spelt

As most of you who follow my blog know, I don’t eat or recommend eating a lot of sweets. So, when I do prepare a treat for my family, I want it to be low in sugar and higher in fiber, protein, vitamins, freshness, and taste. Today, I’m using spelt to make this lemon cake roll. I’m also adding a little bit of hard white wheat.

Well, that wraps it up nicely for this lemon cake roll recipe, my friend. I hope you invite God’s goodness into all of your baking and skip the overly processed items that deplete health. It’s easy to do one step at a time. Remember, I’m here to coach you along the way if you need individual, family, or group coaching, so just let me know on my services page. I look forward to serving you!

God bless!

References:

Ruibal-Mendieta NL, Delacroix DL, Mignolet E, Pycke JM, Marques C, Rozenberg R, Petitjean G, Habib-Jiwan JL, Meurens M, Quetin-Leclercq J, Delzenne NM, Larondelle Y. Spelt (Triticum aestivum ssp. spelta) as a source of breadmaking flours and bran naturally enriched in oleic acid and minerals but not phytic acid. J Agric Food Chem. 2005 Apr 6;53(7):2751-9. doi: 10.1021/jf048506e. PMID: 15796621.

Biskup I, Gajcy M, Fecka I. The potential role of selected bioactive compounds from spelt and common wheat in glycemic control. Adv Clin Exp Med. 2017 Sep;26(6):1013-1019. doi: 10.17219/acem/61665. PMID: 29068605.

What is the one thing in your life that is sabotaging your health, but you can’t let it go? You know, the one thing causing you multiple aggravations, but you hold onto it because the comfort or delight it brings outweighs the pain it causes.

It may be a daily habit to help with stress, an emotion, a beverage, or even food.

A physical thing for me, is my morning coffee. I know it irritates my stomach and causes unnecessary gastroesophageal reflux, but I can’t seem to break the habit.

I push the limits of my discomfort because I know if I remove all other acid producing substances from my diet, I can enjoy this dark comforting brew in the morning…in very small amounts.

An emotional thing for me, on the other hand, is my tendency to avoid people and situations I find difficult. Does that solve discomfort or my poor communication skills? It doesn’t. However, it does give me time to process my feelings toward the person, pray about why I feel the way I do, and ask for guidance.

The Advantage of Identifying Your One Thing

There are so many advantages to identifying my one thing, or your one thing!

But the most important is acknowledging…accepting or admitting the existence a truth...that may be damaging our mind or body. When we do, we are able to own it, admit it, and bring it out of darkness and into the light of conscience. We can then see it clearly for what it is and what it does.

I can’t help but think of king David, in 2 Samuel chapter 12, when he is confronted by the prophet Nathan about his adultery with Bathsheba. He is guilty of getting her pregnant and hiding his sin by placing her husband on the front lines of battle to be killed.

Naththan, weaves a story about a rich man with many sheep stealing the one sheep owned by a poor man. Angry and disgusted, David says, “As the Lord lives, this man deserves to die.” Nathan says to David, “You are that man!”

Ah, his eyes are now open. He understands clearly what is buried deep in his soul that he cannot face… his sin.

Acknowledging and confessing harmful behavior helps him seek healing from its hold over him. It is the same for you and me when we admit the existence of a harmful habit.

The grip of dependency for the substance is slightly loosened. It may not be completely gone, but there is renewed power in appreciating the harm it causes.

More importantly, we stop making excuses, for why we continue.

The Next Battle….Placing the One Thing in Its Proper Place

Now that you and I are acknowledging our one thing we can place it in its proper place below the power and authority of our Lord and Savior. The challenge here is wrestling with the pleasure center of the brain and the primary hormone feeding our pleasure center…dopamine.

According to a News in Health article from the NIH, pleasure habits are harder to break because our brain releases a little dopamine each time, we do them. (1)

It helps explain why we continue to do something even when the long-term effects make us feel miserable. We become wired to crave the one thing we cannot resist.

For instance, I am a morning person. I’m naturally awake by 5 or 6 am and LOVE the quiet of mornings!

There are no people to avoid either. The first thing I do is pray, then I get my coffee brewing, so I can sit in a chair and study my bible. My morning habit and routine has been the same for the past fifteen years. I don’t need the caffeine to wake up, I like the flavor. I also like sipping while reading.

As long as I make it weak, and limit it to mornings only, I can keep the reflux at a minimum. Although not eliminated, overindulging in coffee is placed under control.

At the same time, connecting with my Father in heaven every morning prepares my mind to love and communicate more effectively with the difficult people I’ll face that day (especially the one I see in the mirror!).

How to Strengthen Our Resolve

According to Dr. Roy Baumeister, a psychologist at the Florida State University, humans are much better at exercising different types of self-control, because they can picture the long-term reward and benefits of their self-control. (1)

It makes sense!

Developing a plan to incorporate a new habit is one way, you and I can replace the one thing causing us discomfort, sabotaging our health goals, or just making us more stressed and emotional.

The suggestion in the News in Health article is to picture yourself doing the actions successfully, over and over.

Mentally practicing the helpful behavior over harmful behavior is key!

This is a very nice little trick if you and I are going to work, family gatherings, or parking our car at the grocery store and we foresee a potential encounter with a difficult person or situation.

When we enter environments where poor choices are readily available, we are tempted to practice our usual routines.

Most importantly, you and I must never forget we have the most abundant power source for self-control than any other people group on the planet, the Holy Spirit. We can ask Jesus to change our desires.

¹³ Whatever you ask in my name, this I will do, that the Father may be glorified in the Son. ¹⁴ If you ask me anything in my name, I will do it.

John 14:13-15 ESV – Whatever you ask in my name, this I – Bible Gateway

I realize changing “feel good” behaviors damaging our health is a real struggle.

However, I believe identifying one thing and overcoming that one thing with the Lord’s help is priceless in overcoming it for good.

I am with you, and I understand how hard it is! If you have difficulty with changing the way you eat, I have an Intentional Eating series that may help.

The Strength Approach to Christian Wellness is also a series I put together to help with behavior change. Please remember, I am available if you need help with changing habits or want someone to talk to about them! Contact me at mystypfefferwellness@gmail.com or here on my services page.

God bless you in your health journey!

References:

(1) National Institute of Health, News in Health, (January 2012). National Institutes of Health
9000 Rockville Pike, Bethesda, Maryland 20892

The idea of superpower is ingrained in our minds as we watch fictional heroes saving the world from evil. Let’s face it, good versus evil makes a good story. It also fills our hearts with hope that evil will be conquered someday.

I often wonder what would happen in the daily choices of my friends and family if they understood there is a continual battle in our bodies of good and evil too. Not just in the mind and thoughts we battle, that goes without saying. I’m talking about at the cellular level when infection and exposure to chemicals in our environment begin to attack our cellular structure.

The good news for us is God provides superpowers in his garden goodies to help us conquer daily attacks. Just like he provides his Word to ward off spiritual aggression, he equipped an arsenal of fruits and vegetables to defend our bodies too!

For instance, the superpower of vitamin C can knock out infection, bring damaging free radicals under control, and feed the supporting structures of tendons (1). But that is just the beginning. According to the National Institutes of Health, vitamin C is required for the synthesis of collagen, integral to wound healing, improves the use of nonheme iron, and can prevent or delay cancer and cardiovascular disease. (1)

The evidence of science is revealing some pretty impressive superpowers! Are you feeling the love of your Creator yet?

1 Corinthians 2:9 “But, it is written, ‘What no eye has seen, nor ear heard, nor the heart of man imagined, what God has prepared for those who love him’

Below are some additional facts about vitamin C’s superpower.

1. It must be ingested by humans for survival.
2. Kiwi fruit increases plasma vitamin C levels, and one serving provides the recommended daily amount. (3)
3. Consistent consumption of fruits and vegetables (not supplements) are associated with lower cardiovascular disease risks in meta-analysis studies.
4. Plasma concentrations of vitamin C are low in people with cancer
5. It reduces monocyte adherence to the endothelium; those spiked white blood cells that release inflammatory markers and attached to the lining of the blood vessels.
6. Vitamin C improves nitric oxide (a chemical messenger in the body crucial for blood vessel health and blood vessel relaxation) allowing blood to flow more smoothly and blood pressure to be reduced.
7. Vitamin C are found in immune cells and contribute to effectiveness of memory B and killer T cells.
8.  Bioavailability (saturation and usefulness for the cells) of vitamin C peaked at 200mg for a single dose. (4) This means more than 200mg at one time is going to be excreted in the urine and is not thought to be useful for the cells.
9. Results from two case-control studies indicate that vitamin C intakes greater than 300 mg/day reduce the risk of cataract formation by 70%–75%. (1)
10. Higher doses of vitamin C are necessary during times of infection due to the increased inflammatory response and metabolic demand. (4)
11. Lack of vitamin C is related to low levels of mental vitality; whereas consuming vitamin C increased work motivation and focus. (5)
12. Vitamin C’s role in neurotransmission and development supports its use for therapeutic and prevention of mental illness. (6)

My friend, God’s thoughtfulness in making this essential nutrient for our good and his glory is mind blowing. I am excited, grateful, and thankful for his loving care in the simplest items of everyday life. Enjoy and share the graphic below for a quick reference of food sources to obtain vitamin C’s superpower!

I pray you and I enjoy more of them as we learn to become good stewards of our bodies and build strength to carry out the work, he has called us to do. If you need help getting started with more confidence in reaching your health goals just let me know! I am available for wellness coaching; I work with individuals, families, and groups!