Do you ever get frustrated planning for the holidays? Or does the gift of hope get lost in the pressure of expectations?

If you are like me, you take time to choose a special gift and pay careful attention preparing a loved one’s favorite dish. All the while, you’re really wondering if they’ll even show up.

Pressure mounts when you can’t find the item you need or the ingredients that make your recipe just right.

In addition to figuring out the month’s itinerary, work still has to be done, errands ran, and bills paid.

If we’re not careful, we can lose sight of the hope of the season.

“The Lord brings the counsel of the nations to nothing; he frustrates the plans of the peoples. The counsel of the Lord stands forever, the plans of His heart to all generations.” (Psalm 33:11)

“Our soul waits for the LORD; He is our help and our shield. For our heart is glad in him, because we trust in His Holy name. “

The gift of hope is coming! 

As you and I begin to celebrate the advent of our Savior’s birth, we can rest assured in God’s steadfast love. 

Overthinking everything else dims the brilliance of this perfect gift in our hearts.

The hearts of our loved ones are not won by special gifts, or by our skills in the kitchen.

The gift their hearts truly crave is Jesus, since God placed eternity on the heart of all mankind.

May you and I let the greatest gift be resting in the shield of his protection and love. The gladness of our hearts will illuminate the gift of hope for everyone around us.

God’s love is indeed steadfast!

Hope Deferred (Luke 1:1-24)

You, O Lord are my hope.

Even when you say no.

Even when the root of bitterness rises, you gently remind me to trust you.

You incline your ear to me and save me from my own thoughts.

My rock of refuge, I continually come. Just as the Psalmist turns to you when his strength is spent, so do I. Upon you I have leaned from before my birth, you are He who took me from my mother’s womb. My praise is continually of you

(Psalm 71:6).

God’s plan for you and me is clear from birth too. From scripture we see his love for His own.

His plan for Zechariah and Elizabeth to have a son was delayed, but oh so glorious. The hope deferred was so overwhelming it brought disbelief.

Yet it still came.

The multitude of people were praying outside at the hour of incense when the angel Gabriel appeared to Zechariah.  Five months later, she who was called barren conceived a son. For nothing is impossible with God.

The bitter self- disgrace was removed from Elizabeth’s thoughts. She kept herself hidden saying, “Thus the Lord has done for me in the days when he looked on me, to take away my reproach among people (Luke 1:25).

Reproach is a cause or occasion of blame, discredit, or disgrace.

What is an area of your life that needs blame or disgrace removed?

Let the hope of the Lord remove it today. Remain steadfast, righteous, and faithful as God works through you and around you.

The miracle child of Zechariah and Elizabeth is to pave the way and ready a people for Jesus. You, sweet friend, have been chose too.

In your circle of influence, you prepare children, friends, and family to see the beauty of hoping in Jesus too.

The impact on their tender hearts will have eternal rewards!

Gift of Hope in The Word Made Flesh

“My Soul longs for your salvation; I hope in your Word.” (Psalm 119:81)

The hope of salvation rests on the Word of God. Coming to fruition is the everlasting covenant promised to king David, and revealed to the virgin in Bethlehem.

I imagine Mary, breathless with fear as the Word of God comes out of the mouth of Gabriel. Assurance is hers, as it will not return empty, but accomplish all that He purposes (Isaiah 55:11).

“You will conceive in your womb and bear a son. He will be great and will be called Son of the Most High. And the Lord God will give to him the throne of his father David, and he will reign over the house of Jacob forever, and of his kingdom there will be no end.”

(Luke 1:31a, 32-33)

A word of assurance and a true gift of hope in God’s word.

In the beginning was the Word, and the Word was with God and the Word was God. He was with God in the beginning. And the word became flesh and dwelt among us, and we have seen his glory, glory as the only Son from the Father full of grace and truth.

(John 1:1,14)

The promised Messiah. The Word becoming flesh. Is coming through her, how can this be?

Simple, dear Mary, the power of the Most high will come upon you.

And Mary said, “Behold, I am the servant of the Lord, let it be to me according to your word.” (Luke 1:36a)

You and I don’t rest in fantasy or empty promises from those who may disappoint us. Like Mary, we can rest in the living Word of the Most High who humbled himself to become a babe in the womb.

It’s the hope of the Word made flesh our souls long for, because in it is salvation. Our spiritual health depends on applying scripture’s truth to our lives each day.

How will you hold this gift of hope close to your heart today?

The Gift of Hope in Obedience

When I get some amazing news, I can hardly wait to tell my family. I make haste to grab my phone and tell my husband, my daughters, or my mom and sister!

Mary is no different. When the angel departed from her, Mary arose and went with haste into the hill country of Judah. With the hope of the angel’s words fresh in her heart, she entered the house of Zechariah and greeted Elizabeth.

Confirmation of Elizabeth’s condition combined with her excited proclamation of, “Blessed are you among women, and blessed is the fruit of your womb! And why is this granted to me that the mother of my Lord should come to me?”, fills Mary with rejoicing humbleness. (Luke 1:42-43)

As the infant, John, leaps for joy in Elizabeth’s womb, the Holy Spirit fills her to quiet the emotions this enormous task places on the young virgin.  “Blessed is she who believed that there would be a fulfillment of what was spoken to her from the Lord.” (Luke 1:25)

All amazing news is a gift of hope from God we can’t wait to share.

It fills us with the hope and brings us closer to our Savior. Mary’s song of praise represents how our hearts can accept and share the hope of Jesus.

• *My soul magnifies the Lord
• *My spirit rejoices in God my Savior
• *He looks on the humble state of His servant
• *He who is mighty has done great things for me
• *His mercy is for those who fear Him
• *He has shown strength in His arm
• *He has brought down the mighty from their thrones
• * He has filled the hungry with good things

Although the task God calls Mary to do is above and beyond any you and I are called to do, we can still capture the spirit of being called and glorify the Lord humbly in obedience.

For some of us, that may mean walking away from sin and committing ourselves to the Lord. For others, it may require removing our pride and apologizing to someone we’ve wronged.

Whatever the call is upon our lives, make haste to rejoice like Mary and Elizabeth, and move forward in the hope of Jesus clearing the way for belief.

The Gift of Hope in Salvation

God of our salvation and hope of all the ends of the earth and of the farthest seas.

O you who hear prayer, to you shall all flesh come.

By awesome deeds you answer us with righteousness.

Blessed is the one you choose and bring near, to dwell in your courts! (Psalm 65:5b,2,5a,4)

The blessed hope of a son arrives for Zechariah and Elizabeth in the joyous presence of friends and family. Filled with the Holy Spirit, Zechariah’ muteness dissolves into a glorious prophecy for his son:

• *Blessed is the Lord God of Israel, for he has visited and redeemed His people
• *Raised a horn of salvation for us
• *Spoke from the mouths of his holy prophets from of old, that we be save from our enemies and those who hate us
• * We being delivered from the hands of our enemies might serve Him without fear, in holiness and righteousness
• *And, the child John, will be called the prophet of the Most High; for you go before the Lord to prepare his way
• *Give knowledge of salvation to His people in the forgiveness of their sins
• *Because of the tender mercy of God
• *Giving light to those who sit in darkness to guide our feet in the way of peace

(Luke 1:67-79)

The enemy who hates you is Satan, and he wants you to stay bogged down in self-loathing lies.

Lies that invade your thoughts about yourself, your friends, your family, and your coworkers.

The hope of his defeat is herald by John and the angels, the Most High becomes a babe, lives a sinless life, and suffered and died on a tree so you and I can live free of Satan’s lies.

Despite walking among those who are still living in darkness, Jesus makes a way for peace to enter our souls. May the God of our salvation who brings hope from the farthest seas speak softly to your spirit today, friend. Rest in knowing, “Oh you who hear prayer, to you shall all flesh come!”

What is the deepest hope of your heart today and how can I pray for you?

You may not be comfortable sharing personal things in public places, and I understand.

So, just say in the comments, “God knows!”, and that will be enough information to let me pray for you.

 Let God work a miracle in your heart this season with His mighty word, and may your spiritual health be lifted today as you trust in Him for all your needs.

I am here for you as a RN Health & Wellness Coach if you need spiritual coaching, as you navigate the beautiful gift of hope during on this journey of life! It is a sure path to complete wellness alongside our physical health!

Mysty

Simplifying Health God’s Way

I’m sharing 10 ways to use your leftover turkey today!

You’ve praised and thanked God for this year’s provision and survived your 3rd turkey dinner of the week. Feeling full as a tick about to explode, you may be wondering what to do with the rest of your leftover turkey. Rest assured, in today’s post I have a few ideas that will help you’ll enjoy enhanced and varied flavors of the leftover bird.

#1 Way to Use Leftover Turkey–Turkey Tortilla Soup

I love to make a Turkey Tortilla Soup. It’s as simple as using my Chicken Tortilla Soup-Autoimmune Style and substituting the chicken for turkey. This soup base has a puree of boiled beets, carrots, onion, and garlic that make an amazingly tasteful broth for the soup. Best of all its anti-inflammatory, something we need after a little too much celebrating.

If you’re used to the old-fashioned way, and can tolerate tomatoes without inflammation, feel free to use a large jar of salsa in place of the beet puree. The recipe is easy and will be ready within the hour. Spice it up with some fresh or dried oregano, garlic, onions, and chopped zucchini. It’s delicious!

# 2 Way to use Leftover Turkey—Turkey Salad

This is a no brainer, right? Chop some turkey, add a little cranberry sauce, chopped fresh celery, pecans, and you have a delightful turkey salad to eat for lunch on some fresh tortillas and greens! Staying on track with your health plans is doable during the holidays! Click here for my full Turkey Salad Recipe.

#3 Way to Enjoy Leftover Turkey—Turkey and Butternut Squash Enchiladas

You will enjoy the simplicity of this very tasty dish. Using 2 cups of the leftover turkey (instead of chicken in the original recipe) combine it with 1 teaspoon of cumin and 1 tsp of oregano, 1/2 cup chopped onions, and a small can of green chilies, in a small bowl. Mix well and place 2 tablespoons of the mixture on a fresh tortilla and roll up nice and neat, place it in a 8×8 pan. Cover with butternut squash sauce. See full recipe Here

# 4 Turkey Pot Pie

Yes, easy leftover turkey pot pie is so good! All you have to do is combine 2 cups of chopped turkey in a large soup pot, add 2 bags of frozen mixed vegetables or your own leftover vegetables (corn, green beans, carrots), add 3 cups of broth bring to a simmer and add 1 cup of milk (I use plain almond milk) mixed with 2 tablespoons of flour, (or thickening regent of your choice), and seasonings (salt, pepper, onion powder). Once the liquid thickens, place onto your favorite pie crust and top with remaining crust. Bake according to Pie directions about 25-35 minutes at 350 is what I usually do. It’s so delicious.

5. Turkey Shepherd’s Pie

Replace the beef or lamb, in your favorite Shepherd’s pie recipe, with turkey. Combine the turkey with mixed vegetables, 3 cups of broth, spices, and flour milk mixture. Brink to a simmer until thickened, and then place in a 9×13 dish, cover with your left-over mashed potatoes and bake at 350 until heated through.

6. Buffalo Turkey Dip

Yep, this is going to go very well with some nachos! Combine 2 cups of leftover turkey with 1 teaspoon of cayenne pepper, 1 block of cream cheese, 1 can of green Chilles (with the juice) and 1/2 cup chopped onion. Heat on the stove or place in a small crockpot until ready to serve.

7. Mini Turkey Pizzas

A turkey mini pizza uses a tortilla wrap, cover with butternut squash sauce (baked squash, 1 clove minced garlic, 1 tsp salt blended in a blender) or your favorite tomato or yummy green pesto sauce, cover each tortilla with 1/2 cup shredded turkey, 1/2 cup red onion, and 1 cup chopped kale. Top with a sprinkle of aged parmesan, or Romano cheese, or a dab of mozzarella.

8. Turkey Frittata

Oh, so good. Line a oven-safe skillet with avocado oil, shred a sweet potato over the bottom about an inch thick, season with a little salt, paprika, and pepper. In a blender grate fresh turmeric and a teaspoon each of cardamom and pepper with 8 whole eggs. Blend well and pour onto shredded sweet potato. Add 2 cups of shredded chicken, 1/2 cup shredded cabbage or Brussel sprouts, 1/2 cup chopped orange or red peppers. Bake at 350 for 35-40 minutes or until eggs are fully cooked. Enjoy!

9. Turkey Cabbage Rolls

This is very tasty and delicious way to use your left-over turkey. In a pan, slightly boil 1/2 head of cabbage until just tender, about 20 minutes. Pull out of the water to cool until its ready to handle. Meanwhile, in a separate bowl, combine 2 cups of shredded turkey, 1/2 cup of onion, 1 tsp salt, 1/2 tesp pepper, 1 tsp oregano, and 1 clove of mince garlic, mix well. When the cabbage leaves are cooled, remove one and place a tablespoon or two of the turkey mixture into a leaf, roll it up and place it side down into a casserole dish. Continue until all the mixture is gone. Preheat oven to 350. Cover the cabbage rolls with 2 cups of cream of mushroom soup (I use 1 package of fresh chopped sauteed mushrooms in avocado oil, then combine 2 cups of broth and 1 cups of milk (I use almond) and 3 tablespoons of flour, mix while all are cold and add to the heated mushrooms, stir until thickened). Bake for 20 minutes or until heated through.

10. Turkey Avocado Cups

This refreshing and filling little appetizer looks great on a serving tray and is a nice treat during Saturday festivities. All you have to do is mix 2 cups of leftover turkey with 1 large, mashed avocado, 1/2 cup red minced onion, 1/2 red minced red pepper, and 1 minced clove of garlic, with the juice of 1 lime. Place a tablespoon of the mixture in some fresh baked phyllo shells and enjoy!

Then he said to them, “Go your way. Eat the fat and drink sweet wine and send portions to anyone who has nothing ready, for this day is holy to our Lord. And do not be grieved, for the joy of the Lord is your strength.”

Nehemiah 8 ESV – Ezra Reads the Law – And all the people – Bible Gateway

I hope you enjoy these 10 easy ways to use your leftover turkey this weekend! I pray you have a blessed holiday season and remain thankful for all of God’s many blessings!

I’m here for you if you need coaching through the holidays! Staying on track and eating good food is possible, all we need is the right attitude.

I love the gift of olive oil! Its many valuable uses, benefits, and flavor are worth sharing and enjoying every day.

“If he offers it for a thanksgiving, then he shall offer with the thanksgiving sacrifice unleavened loaves mixed with oil, unleavened wafers smeared with oil, and loaves of fine flour well mixed with oil.”

Leviticus 7:12

Olive trees have been around long before 5000 BC., one of God’s many gifts to man.

* Israel used it to mix with fine flour and present it to the priests as a first fruit offering. (Lev. 2)

* They used it for burning lamps in the sanctuary (Ex. 27:20)

* Wound healing (Luke 10:24)

* Annointed kings, prophets, and priests (Ex. 29:21, 2 Kings 9:1-3)

* Made cakes and bread (1 Chronicles 12:40)

They cold pressed the precious olive fruit to extract the oil and create their anointing oils, cakes, and bread. How simple life is when living off the land, yet also difficult. According to Bible History, the olives are ripe in September and are harvested and pressed for oil until November.

The branches are picked, and olives removed. They are placed on the stone surface and a large millstone is used to press out the oil. The Bible History site says the word for olive press is Gethsemane.

Oh, how the truest gift of Christ kneeling in prayer in such a place filled with history and purpose come to life!

What Makes Olive Oil a Wonderful Gift?

Olive oil makes the heart glad in more ways than one! It’s such a beautiful gift from God.

Olive oil is made of up of 80% monosaturated fat and 1-2 % polyphenols. However, the geographic location, and the way it’s processed makes a difference in retaining its precious properties.

Nutritional and antioxidant properties of EVOO are related to the presence and concentration of tocopherols, carotenoids, and phenolic compounds that greatly impact human health.

No seed oil (soybean, vegetable, corn, or canola) has these beneficial properties!

I’ll share more about benefits of olive oil tomorrow. Today, I want you to have this simple and delicious dressing to use each day on your salads.

Apple Cider and Vinegar Dressing

1 ounce apple cider vinegar

2 ounces Organic Extra Virgin Olive Oil

2 teaspoons of raw honey (optional)

1 pinch each, salt, pepper, onion powder, or your favorite herb.

Combine, mix well, and enjoy!

I use it on my Kale & Apple Salad and my Broccoli Cherry Salads

Benefits of Olive Oil

God’s gifts just keep on giving, don’t they?

How thoughtful and loving He is to provide such a delicious and functional oil to consume.

Check out these healing properties of olive oil:

*Polyphenols to reduce inflammation, bind to free-radicals, and remove heavy metals

* Reduces oxidized LDL particles and makes platelets less sticky

* Improves glycemic control and insulin sensitivity

* It increased GLP-1 (a hormone in the gut that helps us feel full and delays gastric emptying of food.

* The anti-inflammatory effects also help the liver tissue and fat cells.

*It works as a prebiotic and helps good gut bacteria grow.

My friend, our thoughtful God wants you and I to thrive physically with His provision in the garden and spiritually, through His Son, Jesus!

Gifts worthy of Thanks and praise!

Have a blessed day!

Mysty

Simplifying Health God’s Way

References:

The Holy Bible, English Standard Version. ESV® Text Edition: 2016. Copyright © 2001 by Crossway Bibles, a publishing ministry of Good News Publishers.

Ancient Olive Press – Bible History (bible-history.com)

1. De Santis S, Cariello M, Piccinin E, Sabbà C, Moschetta A. Extra Virgin Olive Oil: Lesson from Nutrigenomics. Nutrients. 2019; 11(9):2085. https://doi.org/10.3390/nu11092085
2. Romani A, Ieri F, Urciuoli S, Noce A, Marrone G, Nediani C, Bernini R. Health Effects of Phenolic Compounds Found in Extra-Virgin Olive Oil, By-Products, and Leaf of Olea europaea L. Nutrients. 2019; 11(8):1776. https://doi.org/10.3390/nu11081776
3. Jasmine F Millman, Shiki Okamoto, Taiki Teruya, Tsugumi Uema, Shinya Ikematsu, Michio Shimabukuro, Hiroaki Masuzaki, Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health, Nutrition Reviews, Volume 79, Issue 12, December 2021, Pages 1362–1374, https://doi.org/10.1093/nutrit/nuaa148

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

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

Benefits of This Butternut Squash Pie

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

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

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

Recipe for Butternut Squash Pie

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

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

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

References:

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

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

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

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

Top 6 Foods for Causing Inflammation and Why it Matters

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

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

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

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

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

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

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

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

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

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

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

References:

1. Inflammation (nih.gov)

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

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

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

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

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

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

Why is that so important?

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

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

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

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

Sessions Covered in Everyday Theology

We will start the study learning about the following topics:

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

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

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

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

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

What does forever mean to you?

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

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

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

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

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

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

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

Psalm 119:89-91

Psalm 119:92

Psalm 119:97-104

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

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

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

Mysty

Simplifying Health God’s Way

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Momma’s Power to Resist

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

One way is prayer, another way is knowledge.

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

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

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

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

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

The Benefits of Momma Gaining Power

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

Well, actually, they thrived.

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

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

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

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

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

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

Momma’s Power to Help Restore Gut Health

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

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

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

1. Increase a child’s intake of fermented foods

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

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

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

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

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

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

He is worthy of praise!

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

References:

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

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

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

Prayer

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

Scripture

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

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

Provision

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

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

—– All tobacco products and alcohol.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Did He put it alongside protein? Yes

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

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

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

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

Several studies confirm this:

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

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

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

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

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

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

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

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

Thank you,

Mysty

Simplifying Health God’s Way

References:

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

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

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

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

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

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

Benefits of Tuna Spaghetti Alfredo

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

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

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

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

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

⁷ You have put more joy in my heart

    than they have when their grain and wine abound.

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

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

It is a joy to serve you!