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.

 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.