I’m really trying to get sourdough starter down, so I am not dependent on buying yeast for making bread. In the information age we live in there are so many voices and instruction to steer a person off course. It’s no wonder my first two sourdough starters failed. So, I’ve watched about four different Youtubers make their sourdough and I’ve settled on the one that makes the most sense. However, it requires wasting half the starter each day, so I had to come up with some sourdough starter waste ideas.
According to several reputable sources, sourdough bread is beneficial for feeding the good gut bacteria, decreasing thy phytic acid in the grain that competes with absorption of minerals, and it doesn’t spike blood sugar or insulin levels (1). A pretty impressive profile combined with the naturally occurring B vitamins, selenium, fiber, and protein found in whole grain bread.
Sourdough Starter Process
The first step in making my sourdough is to combine 1 cup of flour with 1 cup of water and mix well, the first day, while leaving it on the counter (lightly covered) at room temperature to ferment. The problem for me is a dark grey film spread over the top of the starter after 12 hours.
Not good.
I thought maybe I’ve had this fresh milled grain too long in the fridge and it’s bad, or my water is not as clean as I thought. So, I scraped all the grey stuff off and threw it away. Although the mixture didn’t’ smell bad, I decided to waste that completely and start with fresh milled grain, and twice filtered water.
The second day, you remove half the starter and add the same amount of flour and water, and repeat this process the third day, and twice a day the fourth and fifth day. So, what to do with the sourdough starter waste?
.
Below are the two recipes I decided to try with the sourdough starter waste…
Quiona, Peanut Butter & Whole Grain Pancakes
I take my sourdough starter waste and add 1/2 cup of quinoa, 2 tablespoons of peanut butter, a teaspoon of cinnamon and a pinch of salt. (I forgot to add an egg! But it didn’t need it after all). I grease my preheated cast iron skillet with a teaspoon of avocado oil or ghee and divide the batter into two small cakes. I lightly fry them on each side until golden brown. While they are cooking, I gather fresh or frozen strawberries and mangos and drizzle them with a teaspoon of maple syrup.
Once the pancakes are done, I top them with the fruit.
Sourdough Starter Waste Muffins
The second day I mix the sourdough starter waste with a half a cup of unsweetened almond milk and a cup of fresh milled whole grain flour to make muffins. My hubby’s favorite is below:
Peanut Butter & Chocolate Chip Muffins
Take the sourdough waste and flour as mentioned above (1/2 cup starter, 1/2 cup almond milk, 1 cup whole grain flour) and add 1 tsp baking powder, 1/2 cup honey, 1/4 cup of peanut butter, 1/2 cup 72% cacao chocolate chips, 1/4 teaspoon salt, and 1 egg. Mix well and pour into greased muffin pans. Bake at 375 for 18-20 minutes or until a toothpick comes out clean.
I made a similar recipe gluten free last week and you can find it here.
Since I’m new to this entire process, I’d love your input and ideas! Progress is good when you have a friend to help you along. Besides, scripture assures us we are better together!
Have a blessed day and continue to take advantage of what God puts in the garden, because it is so good!
I’m always looking for meals to help maximize energy. First, I must be aware of what zaps my energy. I’ve been associating the effects of food on my body over the years because of studying wholistic nutrition at Clayton College of Natural Health and reading nutrition books.
So, today I’d like to share with you two meals and a Three-Day Food Diary to show you how to become more aware of food’s effect on your body. It is a technique good for helping you identify problems and spurn you into an Intentional Eating program for yourself and your family. The process is really simple, and I’ve included a downloadable pdf journal below so you can attach it to your phone or print it at your convenience.
The great thing about this 3 Day Food Journal is you’ll quickly learn what increases your energy and what zaps it!
Three Day Food Diary: A three-day food diary is helpful to note eating patterns and signs and symptoms (S/S) after eating certain foods. For example, you may not normally associate a burning sensation in your stomach after eating salsa and chips, coffee or citrus. But I assure you, there are acidic foods, spices, and drinks creating havoc in your stomach. Although you and I may be able to tolerate one acidic substance, we find out when we add two or three more, we’re up all night with pain!
Another thing that occurs with energy zapping foods is fatigue or muscle aches. Some people even get headaches, itching, or bloating as symptoms. Even though we may not have a food allergy, the discomfort is real. We can quickly begin to identify food sensitivities by recording how we feel after we eat in this three-day journal.
I also like to ask people to record all serving sizes, soft drinks, added toppings. So, we don’t miss anything!
In the meantime, enjoy this Energy Packing Salad I make just about every day, and this Salmon, Broccoli, and Sweet Potato Omelet I found on YouTube. You’ll enjoy plenty of helpful Omega 3, magnesium, B vitamins, and power packed Broccoli’s antioxidant and cancer fighting ability! Not only that but you’ll have energy to sustain you throughout the day!
God loves you and I so much He sufficiently provided for our bodies time here on earth through every item in the garden. But more importantly, He shows us His love through His Son’s sacrifice on the cross for our eternal souls. May He bring you much joy from His wonderful goodness today!
Before you know it, you maximize your energy too!
Salmon Sweet Potato & Broccoli Omelet
1 Cup Chopped Fresh Broccoli
3 Eggs
1 Cup Sweet Potatoes (Diced and Precooked (I use left overs))
1 Tsp Oregano (I like fresh, you can use dried)
3 onces Salmon (Again, I use left overs)
1 Tbsp Onion (Chopped)
1 Tbsp Olive Oil
1 Clove Garlic (Minced)
Heat Skillet while you preare your eggs. Beat the eggs in a bowl.
Add the oil to the skillet.
Saute the onion and garlic until translucent,
Add the beaten eggs, then potatoes, broccoli, salmon, and oregano. You can also add salt and pepper to your taste. Place a lid over the mixture until eggs are done to your preference.
Energy Packing Salad
2 Cups Mixed Greens
1 Carrot
2 Tbsp. Parsley
1 Egg (Boiled)
1/4 Cup Quinoa (Precooked)
2 Tbsp. Beets (Fresh Julianned )
1 Tbsp. Sunflower Seeds
1 Tbsp. Pumpkin Seeds (Hulled)
2 Tsp. Olive OIl (Ordanic Extra Virgin)
1 Tsp. Apple Cider Vinegar
1 Stalk Celery (Chopped)
1 Cucumber (Chopped)
1 Tsp. Onion Powder
Gather your salad greens on a plate, top with the chopped vegetables, parsley, punpkin and sunflower seeds and onion powder. Then mix your olive oil and apple cider vinegar to place on top.
“So, Moses summoned Bezalel, Oholiab, and every skilled person in whose heart the LORD had placed wisdom, everyone whose heart moved him, to come to the work and do it.” (Exodus 36:2)
When I ask myself if my heart is moved to do the work God has called me to do, I almost hesitate. I say almost, because some test long ago informed me, I am a direct controller. Yeah, I get that analysis. Raising two kids, managing a home, and nursing ill and dying people in a hospital setting tends to propel a mom into some form of order and control, just to survive.
So, the “almost” hesitation comes from questions that arise when changing complete direction in that path. Life and career were steady, set, and comfortable until an unsettled yearning began to take place.
It may be the same for you in a relationship, career, or health challenge. Your heart may be moved to do the work, but the action required is foreign to anything you’ve ever done before!
Take for example my friend, Halina. She is an avid baker and energetic woman who makes the most amazing perogies you ever put in your mouth. She also has Hashimoto’s thyroiditis, an autoimmune condition that is wrecking her body with inflammation and hormone imbalances. She’s discovered her body cannot tolerate gluten and she is taking measures to remove the substance from her diet.
It’s hard. Cheating here and there, while indulging in bread led to severe inflammation in her hip. Her heart and her body are now moved to do the work necessary to remove this suffering and restore her health.
Moreover, her tent (body) housing the Holy Spirit has much more work to do for God’s kingdom. I think about the picture of our tents often as compared to the first place of worship built for the Lord God. The tabernacle (tent) built in the wilderness required hearts offering something to God bigger than their own desires.
” Do you not know that you are God’s temple and that God’s Spirit dwells in you? If anyone destroys God’s temple, God will destroy him. For God’s temple is holy, and you are that temple.”
Today however, the most precious things we have to offer God is the temple of our bodies. In order to do His work, we offer our minds in seeking him daily, and prepare our hearts for opportunities to share Him with others. The gifts we came into this world with are and the exact things we are leaving with. I think that is why when we obey God, we store up treasures in heaven.
The tangible things we assign value to are disposable and meaningless spiritually. However, they are necessary to carry out the function of the meeting place, like Israel’s offerings were for the tabernacle in the wilderness.
The scriptures create a picture of freed slaves with absolutely nothing to their name giving their newly plundered gold, jewels, precious stones, and fine linens over in order to worship God.
“So, the Israelites brought a freewill offering to the LORD, all the men and women whose hearts prompted them to bring something for all the work that the Lord, through Moses, had commanded to be done.” (Exodus 35:29)
Morning after morning the people continued to bring their freewill offerings. There were more than enough materials present to do the work and Moses stopped the people from bringing more! The principle here is not the more you give the more you receive. But the more your heart is moved to give your best, the more overflow is present and sufficient to get the job done.
Therefore, whatever efforts you and I put into restoring relationship, career, or health; the more God provides to get it done.
The jewels for health may come from God’s Garden of nutrient rich antioxidants, minerals, and proteins. The fine linen and precious stones to restore our relationships may come from diving deeper into God’s word with our loved ones each day. Remember, morning after morning they came and offered…
So many times, I ask myself, “Is my heart moved to do the work?” What would my life and your life look like if we came morning after morning to offer our very best? What if we consume the very best for our flesh?
I pray this day, we see the wisdom of God’s plan for our bodies, our minds, and our spirit. It is with His help; our hearts are moved to do the work it takes to bring joy and harmony into our lives.
By the way, my gluten free baking week is in honor of my dearest friend, Halina! Please check out the gluten free baking recipes on the blog! I am here to serve you any way I can, so if you need encouragement, wellness coaching or ideas send me a request at mystypfefferwellness@gmail.com
Gluten Free Apple Tarts
I made forty-eight miniature apple tarts this week for some little, and not so little, munchkins at church. And because I like to include everyone, I changed my fresh-milled wheat recipe to ground oats and added tapioca flour for my gluten-sensitive friends. This combination for gluten free apple tarts is a result of many trial and error efforts to make a gluten free pie crust.
Rice flour is too gritty, and my bible study group tasted and rejected quinoa flour years ago! Although, I like almond flour and arrowroot flour as substitutes for many recipes, I had fresh old-fashioned oats on hand. To my surprise, it made a decent pie crust.
I’ve been trying various gluten free recipes over the years because several friends and family members have become gluten sensitive or have celiac disease. Celiac disease is an inherited autoimmune disorder and when wheat or other grains with the gluten protein are present it attacks the lining of the intestine. (1)
Although people may experience bloating, diarrhea, and abdominal pain with this disorder, more insidious damage is taking place. Bone loss, malnutrition, anemia, liver damage, joint pain, hair loss, and fatigue are a few other findings associated with celiac disorder. A person may have a positive antibody test indicating the possibility of this disorder; however, a definitive diagnosis is done with an intestinal biopsy.
Benefits of Gluten Free Apple Tarts
Now, the fun part of making something different is looking for and reporting the benefits. The top advantage for gluten free apple tarts is there is no bloating or abdominal discomfort for wheat sensitive people. You’re welcome. And those who don’t react to gluten can enjoy them too! Oat flour is a good source of protein and fiber, which is always helpful to feel full and satisfied as well as move toxins out of the body. It also is a good source of minerals like selenium, magnesium, manganese, and zinc.
Gluten Free Apple Tarts
I’m not sure why certain people develop gluten sensitivities. We live in a fallen world that is prone to decay. Our bodies included. I do know manufacturing and mass production is polluting our food supply with toxic chemicals. The general population is feeding on highly processed, bleached wheat with nearly all the nutrients removed, while synthetic vitamins are added. Not only that, but there are preservatives listed on the label that are skin irritants on a material safety data sheet.
The more information I find, the more passionate I am about helping all of us eliminate what we can. It is why I truly believe in increasing awareness of how wonderful God’s garden is for combatting disease. He loves us and cares for us in so many ways. All we have to do is turn to Him for complete healing, body and soul. We get nourishment for our cells to function each day and we are filled with hope for the day we won’t’ have to strive to keep these bodies going.
Gluten Free Apple Tarts
1 1/2 Cups Gluten Free Old-Fashioned Oats (ground into flour)
1/2 Cup Tapioca Flour (Plus 1 tbsp for the filling)
1 Tsp Xanthan gum
1/4 Tsp Salt
1 Tsp Sugar (optional)
2 Apples (Peeled and Chopped)
1/4 Cup Sugar
1 Tsp Cinnamon
1 Stick Butter
1 Tbsp Olive Oil
6 Tbsp Cold Water
Preheat oven to 375 Degrees.
In a large mixing bowl combine the ground oats, tapioca flour, salt, sugar, and xanthan gum.
Cut the butter into small pieces and use a pastry cutter or fork to combine the butter and flour until it makes a course crumble. Mine was too dry, so I added the tablespoon of olive oil.
Add the cold water and knead on a lightly floured surface until a firm dough forms. Roll out as thin as you can and cut circles for the tart shells with a biscuit cutter.
Place the cut-out dough into the muffin pan.
Filling
In the bowl combine the chopped apples, cinnamon, sugar, and 1 tbsp of tapioca flour together until well combined.
Fill each tart shell with the apple filling and bake at 375 for about 20-25 minutes or until the tart shells are light brown and the filling bubbly.
Keep in mind, this is a treat designed for sharing with others and not to be used in place of a nutritious meal.
In any case, I hope you try the recipe and enjoy your gluten free apple tarts with friends. It’s delicious with a wonderful cup of Teecino herbal coffee substitute. No acid or caffeine, just wonderful bold flavor and enjoyment!
The best news about these peanut butter and chocolate chip muffins is they can easily be adjusted to include gluten free and wheat eating friends. However, if you have a nut allergy you may want to use a seed butter like pumpkin or sunflower. I find them not be a sweet as peanut butter but adding chopped prunes or a banana can fix that easily enough.
I also use dark chocolate chips. They have 72% cacao, and only 4 grams of sugar per tablespoon. Remember, 4 grams of sugar equals 1 teaspoon and we want to minimize the amount of sugar we consume to reduce inflammation and our chances of developing chronic disease.
Benefits of Peanut Butter Chocolate Chip Muffins
Cacao contains flavonoids that help with oxidative stress in our cells and protect the epithelium layer of our blood vessels (1). It also contains polyphenols that decrease inflammation in the vasculature. The same autoinflammatory effect reduces insulin resistance. As mentioned previously, being cautious of the sugar content in your choice of dark chocolate is important. Benefits are minimized the more the cacao is processed, and as high amounts of sugar are added.
On the other hand, pairing your dark chocolate with high fiber whole grains and peanut butter gives you added benefits. Nuts and legumes provide protein, fiber, minerals, and antioxidants like vitamin E (tocopherol). Metanalysis observation studies show reduced ischemic heart disease in people who with regularly consume nuts (2).
God’s plan for our sustained health and productivity continues to reveal itself in the studies I review for these recipes. He is ever glorious, mighty, and willing to save us if we just turn to him for physical and spiritual nourishment.
You visit the earth and water it abundantly, enriching it greatly. God’s stream is filled with water, for You prepare the earth in this way, providing people with grain.
1 Cup Buttermilk or Unsweetened Vanilla Almond Milk
1/2 Cup Honey
Preheat Oven to 375
Grind the 1 1/2 cup of oats into a fine flour then add the remaining oats, spices, salt, baking powder. Set aside.
In a separate cup add your oil, egg, peanut butter, and milk blend well then add to the dry ingredients. Then add the chocolate chips.
Divide batter into 12 muffin cups and bake for 20 minutes or until toothpick comes out clean.
God bless you as you make and share these muffins with others today!
References:
Katz, D. L., Doughty, K., & Ali, A. (2011). Cocoa and chocolate in human health and disease. Antioxidants & redox signaling, 15(10), 2779–2811. https://doi.org/10.1089/ars.2010.3697
Afshin, A., Micha, R., Khatibzadeh, S., & Mozaffarian, D. (2014). Consumption of nuts and legumes and risk of incident ischemic heart disease, stroke, and diabetes: a systematic review and meta-analysis. The American journal of clinical nutrition, 100(1), 278–288. https://doi.org/10.3945/ajcn.113.076901
I Know What I Need to Do, I Just Don’t Do It.
John is a man who exercises faithfully five times a week. He is obedient to his doctor’s instructions to stay active and takes all his medicine as prescribed. As a pastor, he delves into God’s word, cares for his congregation, and shares the gospel. Although his glucose numbers are within range to help control his diabetes, he is not losing weight.
More importantly, I’m concerned his eating patterns and the quality of food he consumes are setting him up for another cardiac event.
When talking to John about his eating patterns, I ask how I can help. He says, “You can’t, I’m busy and on the go, so I eat out a lot. I know what I need to do, I just don’t do it.” His statement is one I hear quite often as a registered nurse and wellness coach trying to help people improve their health.
The saddest thing to me is a mindset that thinks eating what God supplies in the garden is too difficult or not good enough. If I could only convince him to see what God provides is superior to driving through a fast-food joint.
Plus, planning and organizing the week’s meals is beneficial to his health goals. Especially since John’s knowledge of whole food benefits is well established. His previous attendance at wellness classes taught him how to nourish his cells to gain energy and stamina to carry through with his God-ordained tasks.
He is also aware of the multiple studies revealing dangerous inflammatory markers in fried and processed foods; while items God designed are anti-inflammatory and beneficial.
The mindset of this child of God being blind to how the Maker’s gift of nutrient rich food can improve his quality of life is tragic. The man has had three heart attacks! Only the Lord above is keeping His hand of protection upon him and postponing the inevitable. But at what cost to his ability to carry through with God’s mission.
When considering the time to recuperate from the events, chronic fatigue, and brain fog that results from poor quality food choices, the cost is high. It is too high when God’s child, knows what he needs to do and just doesn’t do it.” It’s almost like refusing to bring his best to the house of God in order to serve God.
God tells Moses in the wilderness to bring the best firstfruits of your land to the house of the Lord your God. (Exodus 34:26, HCSB) The finest linens and gold are used to erect the first tabernacle and clothe the representatives of God. It is a picture of God setting apart the very best for worship and service to Himself.
Therefore, God expects my best, your best, and John’s best when we serve him. We don’t have firstfruits to offer from a harvest, and the house, according to the new covenant is our bodies.
Therefore, when we know we are consuming harmful substances that destroy our bodies instead of building them up, we are sinning. Even worse, is when we instill these habits in the children under our care! The apostle Paul reminds us our old self was crucified with Christ so sin’s dominion over the body may be abolished. We are to consider ourselves dead to sin but alive to God in Christ Jesus. So that, we do not let sin reign in our mortal bodies and obey its desires. (Romans 6: 6, 11, 12, HCSB)
The sin committed in the partaking of the Lord’s supper in Corinth is another example. At the meal each one eats his own supper ahead of others. So, one person is hungry while another gets drunk! The unworthy manner in taking the remembrance was gluttony. Paul says later, he who eats and drinks without recognizing the body (or Lord’s body), eats and drinks judgement on himself. This was in fact why many among them were ill and some even died. (1 Corinthians 11:21, 29, 30)
Paul ends one of his letters with a powerful reminder of soundness:
“Now may the God of peace Himself sanctify you completely. And may your spirit, soul, and body be kept sound and blameless for the coming of our Lord Jesus Christ. (1 Thessalonians 5:23 HCSB).
I want that for John, myself, and you.
It is the love, power, and presence of God renewing our minds that opens the eyes of the blind. The hazy blanket of mindless wandering in the soul and eating for sheer pleasure evaporates. In its place is a clear appreciation for God’s provision. He made special preparations to nourish, sustain, and even heal us before he formed Adam and Eve from the dust of the ground. Scientists have just begun to learn the powerful antioxidants in fruits, vegetables, herbs, and grains in the last fifty years.
My prayer for John and the rest of us in the body of Christ is to embrace the healing goodness God offers through His creation. For now, in the age of electron microscopes and studies of plant components combatting cancer cells, His power is clearly seen through what He has made. (Romans 1:20)
May the desire for harmful processed food be eliminated and a craving for whole food be instilled as a way of life for all believers. I pray time taken to prepare vegetables, fruits, grains, and lean meats in advance for easy retrieval becomes a priority. Serving God joyfully and effectively is easier when our bodies feel well. We will then know what we need to do and be happy to do it!
Sweet Potato & Pecan Pancakes for 2
Sweet Potato & Pecan Pancakes for 2 are not on my mind often.
Although eating intentionally for optimum health becomes second nature when it’s incorporated into my daily routine, things happen to throw a wrench into my plans.
Like, waking up and not wanting what I made for dinner the night before as a breakfast option in the morning.
Do you ever wake up wanting bread instead of an omelet? I do!
But I didn’t have bread made. Ick…not in the mood to cook either.
Bread-making day is Thursday or Friday. However, I did have some fresh milled grain left over from Thursday in the fridge. Just enough to make 5 small pancakes. Easy and quick, is always a plus.
Sweet Potato & Pecan Pancakes
When I make pancakes, I always think of Abigail in the bible making preparations for the sheering of the flocks. Her husband Nabal refused to give David and his men some of the flock they’d protected from predators, and David was about to descend on Nabal’s family with some vengeance. Quick thinking Abigail, grabbed 200 fig cakes, bread, and 5 prepared sheep and set out to meet David. She fell at his feet and offered him the food. But her speech reminded him who he was, who his provider is, who his protector is, as well as his purpose:
Please forgive the trespass of your servant. For the Lord will certainly make my lord a sure house, because my lord is fighting the battles of the Lord, and evil shall not be found in you so long as you live. And when the Lord has done to my lord according to all the good that he has spoken concerning you and has appointed you prince over Israel my lord shall have no cause of grief or pangs of conscience for having shed blood without cause or for my lord working salvation himself.
I am amazed when I think of all the people, she had a hand in keeping alive that day. Yep, a quick-thinking and resourceful woman can keep many men out of trouble and benefit entire families. Speaking of benefits, there are some nice benefits for our energy levels with these pancakes.
Benefits of Sweet Potato & Pecan Pancakes for 2
The fresh-milled grain I’m using is a hard red wheat that provides a great source of protein and fiber. It also retains the original B vitamins and Vitamin E the way God intended it to be eaten (The faulty nutrition label below does not take these vitamins in account but, I assure you they are there). Manufacturing this product and separating the bran and germ to leave the white starchy protein is the bread filling store shelves.
Small growing bellies are consuming the nutrient poor bread every day and are instead filled with “enriched” synthetic vitamins. They deserve better than bleached flour enriched with synthetic vitamins and harmful preservatives.
It does more harm to kid’s cells than good, but it’s better than nothing. I served it and ate if for years before I knew better. I wish someone had shown me how to do it right the first time.
Oh, well enough lamenting… It just wasn’t in God’s timing. Like everything, He has a plan and a purpose.
Here is the simple and delicious recipe for these pancakes,
Sweet Potato & Pecan Pancakes for 2
1 Cup Hard Red Wheat (milled)
1 Egg
2 Tbsp Sweet Potato ((Precooked and mashed))
1/4 Tsp Salt
1/2 Tsp Baking Powder
2/3 Cup Vanilla Almond Milk (Unsweetened)
1/2 Tsp Cinnamon
6 Pecans (Chopped )
Preheat skillet on low while mixing ingredients
Combine the flour, salt, baking powder, cinnamon in a bowl and whisk well.
In a large measuring cup place the milk, egg, and sweet potato. Blend well with a fork. Then pour into the flour mixture and add pecans. Mix well.
Melt a small tsp of butter or oil of your choice in the skillet. Pour the batter into three small rounds in the skillet and let cook on low-medium heat until bubbles appear, and the edges of the pancake look done. Flip it over and cook another minute or two.
Serve with maple syrup.
I hope you enjoy these pancakes! Check out my ideas for extra sourdough starter too, if you want another pancake recipe. I look forward to helping you and your family get on track fighting chronic disease so leave me a message to get started with health coaching!
Week 8 for the STRENGTH Approach to Christian Wellness is H = Hold onto the Holy Spirit as He Guides You in the Change Process.
Well, if you’re reading this today you made it to week 8 of the STRENGTH Approach to Christian Wellness with me! H stands for hold onto the Holy Spirit as He guides you in the change process! I don’t know about you, but I find myself failing daily and hanging onto the promises of scripture as my Helper and Counselor guides me.
He reminds me gently in my spirit to think twice, be softer in my words, love like the Father and the Son love, and show grace. The more I fill my mind with God’s Word, the easier it is to submit my will to Him. I hang onto the Holy Spirit as those times of heated emotion emerge too. In the bible, I learn:
“My flesh and my heart may fail, but God is the strength of my heart my portion forever”
Psalm 73:26
The helpful words found in His life-giving book are just what I need when dealing with areas of strong emotion and habitual behavior. Especially when the temptation to lash out, allow fear to take over, or lose self-control when eating is present and persistent.
Scripture memory is so vital in this process because the Living God is speaking to me through His living Word!
““For the word of God is living and active, sharper than any two-edged sword, piercing to the division of soul and of spirit, of joints and of marrow, and discerning the thoughts and intentions of the heart.”
Hebrews 4:12
God, in the form of his Holy Spirit, is for me and you and not against us! He wants each of us to be whole in mind and body so we can live the abundant life Jesus calls us to live. I love how John Owen describes the Holy Spirit in a compilation of his work titled, “The Holy Spirit, His Gifts and Power”, he says:
“So, it is said of God, ‘God is a Spirit’ (John 4:24) his is a pure, spiritual, immaterial nature; not confined to a place, nor regarding one more than another in his worship. The reference of the Third Person of the trinity, as ascribed to him, declares his special manner and order of existence; so that wherever the Holy Spirit is mentioned, his relation to the Father and Son is included, for he is the Spirit of God. Herein there is an allusion to the breath of man; for as the vital breath of man has a continual emanation from him, and yet is never so utterly separated from his person, as to forsake him, so the Spirit of the Father and the Son proceeded from them by a continual divine emanation, still abiding with them.”
(Christian Heritage Imprint, 2004)
On a personal and spiritual level, as a believer and follower of the Lord Jesus, I take this to mean that the Holy Spirit is as much a part of me as my own breath.
Also, when I think of all the times I try to breathe in anxious moments, rising tempers, during exertion and activities, or when raising my voice to be heard among screaming kids….I NEED MORE of it.
Therefore, the same is true of the Holy Spirit, I need more of Him in those same moments.
So, how do you and I hold onto the Holy Spirit in these situations?
We take a super deep breath as we say, “Lord God, please take every thought captive to obey Christ (2 Cor. 10:5)
We hold tightly to the apostle Paul’s teaching before taking every thought captive: He says, “For though we walk in the flesh, we are not waging war according to the flesh but have divine power to destroy strongholds. That divine power is Jesus’ extended presence in the Holy Spirt. We understand we have no power, but God in us, DOES have great power!
Recognize the event causing turmoil and breathe through the emotions it evokes. At the same time accept the presence of the Holy Spirit with confidence and submit to Him the emotions, while processing the situation, being very specific in prayer as to what you need help doing as related to the following:
Controlling Fear/Anxiety/Anger/Depression
Battling the temptation to gossip/complain/criticize/argue with others
Overcome hurtful words, disrespect, sadness of a fallen world, laziness, or apathy
Honor the body (the tent of the Holy Spirit) by resisting addictive substances of sugar, alcohol, tobacco products, processed foods, or the temptation to overeat. Ask for the power to resist things that are harmful to the body instead of restorative.
A couple of examples of this from my daily failings are as follows. First, the chances of me seeing a deer on the side of the road as I start my commute are good, since I’ve hit nine of them in ten years. So, instead of succumbing to worries that escalate my heart rate or cause me to grip the wheel tightly in anticipation, I begin proactively praying. Before I get into my car I pray, “Lord Jesus, I ask for your angels to guard my path, my car, my life and the lives of others from destruction as I drive this car today.”
Second, I’m prideful and I’ve been around a few years, so most of the time I think I’m right. It is, therefore, a daily battle to humble myself, submit my mind and thoughts to Jesus, and think of others more than myself. I start my day with, “Lord, please give me a pure heart and a steadfast Spirit, forgive me for______, and help me put You and others before myself and my desires.
The bottom line to holding onto the Holy Spirit as He guides you and I daily is trusting His power to change us. We can face irrational thoughts or behaviors coming in swiftly, with intentionality. As we breathe and pray for help with emotions, we recognize our usual unhealthy coping measures full force and say stop. I’m not that person anymore. Yes, I have a weakness, but I am facing it and drawing upon God’s power to behave honorably. He loves me and works all things for my good (Romans 8:28).
In conclusion, I hope this eight-week series to the STRENGTH Approach to Christian Wellness has been helpful for you. I know it has been a good exploration for me mentally, physically, and spiritually. Therefore, I plan to develop it further as a resource for my clients. Please leave me a comment if you are interested in this resource, or if you would like to talk more about wellness. Take care, and God bless you.
References:
https://biblegateway.com
Owen, John, The Holy Spirit His Gifs and Power, Christian Heritage Imprint (2004) Christian Focus Publications, Geanies House, Fearn, Tain, Ross-shire, IV20 1TW, Scotland, UK
Maple Pumpkin & Pecan Muffins
If you’re looking for a refined sugar free muffin recipe, I think you’ll like this one! I’m using a small amount of stevia and a little maple syrup to give these Maple Pumpkin & Pecan Muffins just a touch of added sweetness. After all, the pumpkin puree is sweet, too.
Benefits of Muffins
I also use two eggs because I find my fresh milled whole grain makes crumbly muffins. So, the extra egg not only gives more moistness but adds a little more choline, protein, A vitamins and natural folate. Boosting this muffin’s nutrient power is also nice when considering the antioxidants lutein and zeaxanthin in the eggs help with maintaining eyesight.
Thankfully, all those years of misunderstanding about the cholesterol in eggs is resolved, as it has no detrimental impact on blood cholesterol levels. In fact, studies show it actually improves high density lipoproteins HDL (the good cholesterol) and reduces small density lipoproteins (1).
Maple Pumpkin & Pecan Muffins
Devotion
I see, God knew what he was doing when he created all living things. It makes me appreciate Him more as I think about studying the bible. A small group of ladies and I get together each week to study. We just finished reading the building of the Tabernacle in Exodus chapter 25 and 26. God’s plan to meet with His people is described in detail. As New Testament believers, it’s nice to have the advantage of seeing the whole picture of Christ fulfilling the promise of God coming to dwell with us.
Although through his holy Spirit, he actually dwells in us, doesn’t he? What amazes me about the study of the tabernacle, also called the tent of meeting, is the precise way God wanted it designed and filled. Only the finest cloth, and pure gold were to be used for the Holy place.
Since Christians are now the “tents” of the indwelling Holy Spirit, I often think of how we fill our own tents with things that are not pure or fine. In fact, my choices in the past have been downright harmful. All the preservatives, additives, colorings and flavorings are meant for extending the shelf life of products not my life. Many of these products contain polyunsaturated oils from seeds chemically extracted, heated to high temperatures, and bleached.
It is the reason I am taking more precautions now. Knowledge is power, or so people say.
But more importantly, knowing the Holy Father demands only the finest offerings for His tent, makes me think twice about what I put in mine.
Therefore, there are no unstable oils in this muffin mix, just olive oil and if you like, a little butter. Items found in the bible many times and wonderfully healthy alongside the eggs, pumpkin, and pecans.
So, I hope you try this recipe for Maple Pumpkin & Pecan Muffins sometime. You’ll fill your temple with delicious and filling garden ingredients while improving your cells and building your stamina.
Preheat oven to 350 and lightly oil your muffin pans
Place the fresh flour, salt, baking powder, and pumpkin pie spice in a large bowl and whisk well.
Add the stevia to the unsweetened almond milk and stir well. Pour into the flour mixture and add eggs, oil, and pumpkin puree. Stir until well combined.
Place 1/4 cup of batter into each muffin cup (makes 12)
Melt the butter in a small dish and add the maple syrup, mix well, then add a half a tsp of the mixture to each muffin, then stir slightly into each muffin with a butter knife. Add a few chopped pecans to each muffin.
Bake 20-25 minutes or until a toothpick comes out clean once inserted.
Mutungi G, Waters D, Ratliff J, Puglisi M, Clark RM, Volek JS, Fernandez ML. Eggs distinctly modulate plasma carotenoid and lipoprotein subclasses in adult men following a carbohydrate-restricted diet. J Nutr Biochem. 2010 Apr;21(4):261-7. doi: 10.1016/j.jnutbio.2008.12.011. Epub 2009 Apr 14. PMID: 19369056.
15 Strategies to Begin Intentional Eating: Living the Life God Calls us to Live.
The introduction a few weeks ago of Intentional Eating is part of a plan to help you and I, as participants in the body of Christ, live the abundant life God calls us to live. Change begins when we want something better. This may be a better night’s sleep, less pain, more energy, or less brain fog.
As a bible believing child of God, I want His Word to make an impact on my life in every single way and every single decision. So, my mindset is vital to the process of surrender and living for God instead of the desires of my flesh.
Sadly, it has to be the hardest thing I’ve ever done.
No one, including myself, thinks they have a food addiction. That is, until we embark on the next diet adventure or try to eliminate processed food. At that point, our eyes are opened pretty wide.
The apostle Paul understood the struggle so well! After a long battle with his desire to please God and please his flesh he says:
“For those who live according to the flesh set their minds on the things of the flesh, but those show live according to the Spirit set their minds on the things of the Spirit.”
In the scriptures, God gives clear instruction on how to follow him spiritually and physically. Since you and I are three-part beings, everything we do physically has spiritual impact. Just as everything we do spiritually has a physical impact. Focusing on Him for emotional needs and following His guidelines in the bible for our physical needs, will enable us to live an abundant life.
Mysty PFeffer
In looking at these emotions it is helpful understand our relationship to food. You know the unmet need-to-be-filled emotional roller coaster we venture upon when we’re bored, tired, sad, or lonely.
For others, it may not even be a relationship but mindless munching. Regardless of the reasons, we place a high value on pleasure and convenience in the choices we make every day.
The sad part is the choices we make are so automatic they require no thought or effort on our part. Don’t feel guilty at this point or beat yourself up, because our culture has taught us to think this way.
The advertising and the internet cookies make sure they know what you want when you type your first three letters into the search bar. They’ll even provide tempting pictures and headings of the items you and I look at often.
However, what would it look like to stop and think before every choice? Asking myself questions like, “Do my choices honor God and the temple of the Holy Spirit? Do they help me function the way He designed me to function?
Of course, we do…sometimes!
The late Dr. Rex Russell’s book, “What the Bible says About Healthy Living” shows us a better way. He gives us three principles of eating the foods God created for us, not altering God’s design, and not allowing food or drink to become an idol are simple and realistic lifestyle goals (1996).
So, with surrender and dependence on the Living God for guidance, here are 15 strategies to begin Intentional Eating:
Intentional eating begins with prayer. Prayer for God to show you and I areas of addiction/idolatry that are hindering our daily function. Praying for wisdom to remove harmful substances and making them less desirable.
Remove toxic food or food altered from God’s design from the weekly grocery list. If the package has ingredients we cannot pronounce, it has been altered from God’s original design and is meant for shelf life not our lives.
Although we don’t want to waste food, intentional eating involves reading every label in the pantry, cabinet, and refrigerator. With our minds set on God and His plan, we can pray if we should buy it again. Also ask Him what we can replace it with, or maybe make our own version with ingredients we can pronounce.
God created vegetables and fruit with powerful antioxidants. To date, over 8,000 phytochemicals have been identified by Scientists. These antioxidants work together to fight cancer, environmental damage from pollution, heart disease and more! Therefore, eating a variety of three to four servings a day are recommended to prevent disease. I know this is hard for people who don’t like vegetables. They must not have had a mom who insisted on them at least trying them frequently at mealtime as a child. The rewards of giving them another try makes retraining taste buds worthwhile. It can be done with fasting, prayer, removal of processed food, and repeated exposure. I cover this in week two of the STRENTH approach to Christian wellness.
Give thanks for every day God gives us to be alive and an encouragement to someone else. We have the beauty of God’s Garden at our fingertips in every grocery store. It is an honor and privilege to have so much produce available to help us function. As we place Him high and lifted up in value above His provision for our daily comfort, we displace our potential idols.
Another intentional eating approach is to understand it is not necessary to eat meat every meal, every day. Exchanging pork and beef for beans, legumes, vegetables, whole grains, nuts, and seeds, is a good start as we see clear direction in Gen 1:29. Eating chicken and red meat once a week in addition to plant items will give us adequate protein. Remember the festivals in the Old Testament? Israel ate meat at special occasions or for special guests.
Eating more fish is an excellent way to improve heart healthy, inflammation reducing omega 3 in God’s eating plan. Jesus served fish, ate fish, talked about it and used them in his miracles. It’s worth eating frequently and abundantly. However, Dr. Russel points out in his book, shellfish and catfish are bottom feeders and toxic chemical filters, they will make you sick! Therefore, they are not on God’s list of good things to eat.
Dr. Russell also reveals in his book that pigs eat until they are engorged, and they’ll eat anything, including raw sewage. Have you ever sat down to eat pork and it smelled funny? Their stomachs can’t handle all the food, so it seeps into their muscle, along with all the toxins, chemicals, parasites, and viruses they consumed. So gross, you and I may rethink this process before eating pork (1996).
9. Using portion control keeps us from placing food in the idol position. Since our stomachs are roughly the size of the fist, a plate just a little larger than the fist will hold what our bodies need. Experts suggest balancing the plate with a healthy protein, fat, and carbohydrate. The great news about eating from God’s Garden is vegetables and fruit provide all the macro and micronutrients we need to live! God loves us bunches, doesn’t he?
10. Slow down when chewing. Digestion begins in the mouth with an enzyme called amylase. Honestly, how many times do you and I frequently swallow half-chewed food? More than I care to admit. It will help you enjoy your food more, make your satisfied quicker, and digest it better with less gas and bloating.
11. Avoid eating three hours before going to bed or after supper. Eating right before bed can interfere with sleep and the body’s natural detoxification process. Fasting during this time allows it to remove toxins and wastes more effectively. It’s also a good time to wind down and begin a time of reading and prayer. Such practice helps prevent food or drink from becoming a God.
12. Drink plenty of water, the standard 8-10 glasses, depending of energy exertion is a nice guideline. Unless there is a reason for water restriction in people on dialysis or with heart failure, it is safe to consume this amount of water each day.
13. Reducing soda consumption is a smart and intentional way to reduce caffeine, sugar, and artificial sweeteners. Also, the phosphoric acid in soda beverages rob calcium and precious minerals from the bones. A process that especially harmful for children who are building bone and adults who are trying to maintain the bone they have! Excess caffeine, sugar, and artificial sweeteners are thieves of good health. God didn’t make or even think about His people drinking pop (according to the bible). But man, sure has a way of making this poison look and taste appealing to line his pocket.
14. Alcohol consumption is another thief of health. It may be best for special occasions, or if it’s an addiction, avoided altogether.
15. Last, but not least, intentional eating helps us be aware of sugar intake. Large amounts of sugar contribute to diabetes, premature aging, decreased muscle tone, robbing of minerals from the blood to balance its effects, hyperactivity in children, obesity, cancer, decreased immunity, and heart disease. And this is only the beginning. Removing or drastically decreasing our desire for this substance is something to pray about.
Encouragement for Implementing Your 15 Strategies of Intentional Eating
In conclusion, God has plenty to say about what he put in the original garden as “good”. He also gives us plenty of warning about idolatry. Any substance that has power over our everyday decisions and our health is an idol. But he has given us a way to overcome the world, the flesh, and the devil. His son came a took all our sin upon himself in his death and redeemed us through his resurrection.
Praise God, we can count on the Holy Spirit to guide us through this process.
I am happy to serve you and offer recipes, and strategies to begin intentional eating. Pleasing our Father in heaven more may become more rewarding than satisfying our physical cells in the days to come. I find this hard too, and I’m with you, so if you need a coach to walk alongside you, I am here! Contact me at Mysty Pfeffer Wellness Coaching.
