There are some days you just want a small taste of chocolate. Since the 72% Cacao chips by Simple Truth are nice for making a healthier chocolate chip cookie, there will be less guilt for my cookie loving friends. Oh, and these are made without eggs too.

I also wanted the full fiber, vitamin E, and nutrients provided by the fresh milled whole grain. Hopefully my gluten free friends will remember I use 1/2 cup almond flour and 1/2 cup of arrowroot flour with 1 tsp xanthan gum for a gluten-free version.

Although, I didn’t get to taste these cookies because I’m detoxing from sugar this month, my best taste tester, said “These are really good.” I don’t get “really” good very often… so take that however you like.

God is faithful to give us just what we need, while not giving too much for a big ego.

Here is what you need to get started for these Vegan Coconut Chocolate Chip Cookies

¼  Tsp. Salt

¼   cup coconut oil melted

1 1/4 Cups of fresh milled whole grain flour (or 1 cup unbleached flour)

½   Cup unsweetened coconut flakes

½   Cup 72% Cacao Chocolate Chips

¼   Cup Unsweetend Vanilla Almond Milk

1   Tsp vanilla

¼    Cup Sugar plus one scoop pure stevia*

¼    Cup Vanilla almond milk

Preheat Oven to 350 degrees. In a small bowl combine the flour and salt. In a separate bowl combine the melted oil, milk, vanilla, sugar/stevia. Whisk until well combined. Add the flour mixture, coconut flakes, and chocolate chips.

Use a small teaspoon or cookie scoop to place 10-12 dough balls onto an ungreased cookie sheet. Bake 10-12 minutes or until golden brown.

**a Scoop of Stevia looks like this:

Time is moving on! It’s already week four of the Strength Approach to Christian Wellness. I pray these last three weeks of strategies will help you establish lasting change. Today’s strategy is E=Engage Others for Support.

Now, the last thing you and I want to do is engage lightly. It is not a flippant effort to get someone else involved in what we are doing. Rather, it involves establishing a meaningful contact or connection. Because, my friend, we cannot do the most challenging things alone.

Take the engagement of Mary to Joseph, for example. The betrothal agreement at that time was in essence a marriage; however, it occurs prior to living together and consummating the marriage. Timothy S. Lane and Paul David Tripp in their book, How People Change point out the many instances in the bible where we, as Christ followers, are married to Christ.

Lane and Tripp ask, “What does it mean to be married to Christ?” Jesus loves us so much he died for us, so his affection in bringing us into relationship with Him is evident. When we are “married” to Christ, we honor him with our attention, our bodies, our consumption of goods, and even our attitudes.

But do we truly honor this engagement? How do we place things, people, food, jobs, success, or money ahead of Him? Lane and Tripp say in their book we are enticed by comfort and after a hard day we think we deserve it. This quote in their book really resonated with me:

“Comfort and leisure are good things, but when my personal comfort becomes more to me than Christ, it impacts my behavior sinfully.”

Tripp & Lane

It sure does! That’s why I need to engage others for support. Honest, bible-believing friends and family are needed who not only encourage me, but hold me accountable for my actions.

Because, my friend, we cannot do the most challenging things alone. Loved ones may not understand at first the desire for new habits. However, earnestly enlisting their attention and support helps the process.

Think about how many times you’ve started a lifestyle habit and someone close to you unwittingly tempts you to take three steps back. 

Maybe well-meaning family and friends like us just the way we are. Or they may begin to feel a little insecure if we change too much. They like comfort and leisure as much as we do! Regardless of their reasons, our loved ones need to understand why our efforts and intentions for a better life are so important.

Sincere conversations with those we love engages them in the change process. When we share the heavy burden of discontentment with the way we are now, they truly understand why we need their support. Especially if the lifestyle change is avoiding certain establishments, vulgar language, violent movies, or bringing tempting items into the house.

Engaging Others for Support, Step by Step

Once the burden in shared, boundaries can be set in place to avoid temping, cajoling, or creation of circumstances to sabotage our efforts. Whether, the focus of our goal is to improve health, relationship, or reduce anxiety, asking for support is acceptable. Here is what this looks like in action:

1. Share your deepest desire to change with your trusted friend or loved one.
2. Tell them what areas you need help in the most. 
3. Ask them to pray with you and for you every day of your challenge.
4. Let them know ahead of time what activities you will not be participating in as you establish new habits.
5. Together, discover new areas of entertainment or activities that are equally enjoyable and place Christ first in our hearts.

Consider the following scriptures:

“Because there is one bread, we who are many are one body, for we all partake of the one bread.  1

Corinthians 10:17

“Let no one seek his own good, but the good of his neighbor.”

1 Corinthians 10:24

“For just as the body is one and has many members, and all the members of the body, though many, are one body, so it is with Christ. For in one Spirit, we were all baptized into one body—Jews or Greeks, slaves or free—and all were made to drink of one Spirit. If one member suffers, all suffer together; if one member is honored, all rejoice together.”

1 Corinthians 12:12,13,26

Change is a battle of our flesh against the temptations of the world and God’s will for us. He wants us to have Shalom–wholeness, harmony, delight, and flourishing (1). But our flesh longs for things not created or designed by God to allow Shalom to take place.

So, as you and I engage in this battle to improve our lives with sustainable lifestyle changes, we can call on friends, loved ones, and the body of Christ to encourage us along the way.

I am here with you and rooting for you!

References:

Lane, Timothy S. Tripp, Paul David 2019. How People Change, New Growth Press, Greensboro 27404

McLelland, Kristi, 2019, Jesus and Women In the First Century and Now, Lifeway Publishing, One Lifeway Plaza, Nashville, TN 37234

The fresh smell of lemons reminds me of warm summer days and lots of sunshine! I think I’ll bring a little of that sunshine into my baking today. Since I also want to make my hubby some healthier snacks for work (to keep him out of the vending machines!) lemons are making this cold winter day brighter. Another plus is this simple recipe only makes a small batch of crispy low sugar lemon cookies. It’s ideal for one or two people.

Although he is not getting too many cookies, he’ll have enough to enjoy a couple after his lunch each day. The benefits of this recipe come from using the fresh milled whole grain with vitamin E, fiber, fatty acids, and B vitamins. The low sugar content, combined with extra fiber and protein in the whole grain, decreases a spike in blood sugar. That’s important for him and anyone else trying to maintain a healthier lifestyle.

Surprisingly, the bitterness of stevia is lost when combined with the sugar. It’s a win-win situation…for him, anyway. He’s not too fond of stevia. So, this may also be a nice trick for anyone who dislikes sugar substitutes.

However, I prefer the stevia in very small amounts in baking because it comes from a plant. Although highly processed, at least it is not artificially made from chemicals.

You really can’t beat six ingredients either!

Fresh milled flour and fruit makes me feel extremely blessed to have access to so much provision. I appreciate the thoughtfulness of our Creator and I’m always reminded what God puts in the garden is good.

Did you know Isaiah says He looks from His dwelling like clear heat in sunshine? The smooth poetry of scripture comes from the best…the author of life Himself.

All you inhabitants of the world, you who dwell on the earth, when a signal is raised on the mountains, look! When a trumpet is blown, hear! For thus the Lord said to me: “I will quietly look from my dwelling like clear heat in sunshine, like a cloud of dew in the heat of harvest.”

Isaiah 18:3-5 ESV – All you inhabitants of the world, you – Bible Gateway

I pray you enjoy His word today alongside a crispy low sugar lemon cookie or two.

God Bless you!

Welcome to week three of the STRENGTH approach to Christian Wellness. In week one I covered S= Strategies for lasting change and in week two T=Tastes that Satisfy. Today is R= Receive benefits of God’s provision in scripture and the garden. I pray you and I are ready to dive in and receive what God has for us today!

When we are in a posture to accept such a gift, we get a deeper appreciation of all power and authority belonging to God. He spoke the plants into being and gave them the ability to restore and repair cells. Our thoughtful, loving Creator knew what you and I would need before we came to be.

Let His kindness and care wash over you a few minutes.

Who loves you so much, that every need your physical body requires to function is placed at your fingertips? God does. He said,

“Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food.”

Genesis 1:29

However, God’s presence among us is even more impressive! Our souls long for Him and He is there. Opening the bible daily with intention, gives us all of Him. It is the living Word (Hebrews 4:12) capable of filling us with encouragement, wisdom, love, and strength.

The Lord is my strength and my shield; in him my heart trusts, and I am helped; my heart exults,
 and with my song I give thanks to him.

Psalm 28:7

He is our strength, and apart from Him we can do nothing (John 15:5) However, to receive what God has to offer, we must ask.

Jesus said, “Therefore, I tell you, whatever you ask in prayer, believe that you have received it, and it will be yours.

Mathew 11:24

But what is it we truly want to receive?

Is it a desire for more of Him and less of the world? It is less instant gratification ruling choices more than the Creator? Maybe it’s freedom from daily choices hindering lasting joy or fruit of the Christian faith?  The fruit of  the Spirit like love, joy, peace, patience, kindness, goodness, gentleness, faithfulness, and self-control (Gal 5:22).

The context of Mathew 11:24 shows Jesus and the disciples approaching a fig tree the day before and not finding any fruit on it for them to eat. Jesus said, “May no one ever eat fruit from you again.” The physical meets the spiritual as he moves on to Jerusalem and overturns the money-changers’ tables in His Father’s house. The house of prayer had been turned into a market place. The hearts of those in attendance, were far removed from the Lord and focused on their immediate needs.

The next day, the disciples witnessed the withered fig tree and Peter says, “Rabbi look! The fig tree you cursed has withered. Jesus answers, “Have faith in God. Truly, I say to you, whoever says to this mountain, ‘Be taken up and thrown into the sea’ and does not doubt in his heart, but believes that what he says will come to pass, it will be done for him.”

What is the spiritual or emotional mountain that you and I need to receive peace from today?

If we are feeling withered and drained of energy, focus, and excitement, we can pray to receive it today! God is faithful to the heart that believes He is capable. I believe, we’ll both find that he is willing to remove it from us and give us a contentment we’ve never known before.

In addition, benefits of receiving God’s Word, is how it renews our minds. We confess to the Lord Jesus Christ any emotion, addiction, areas of unbelief, or disregard for His provision in prayer. The mountain of guilt and shame we experience with every failure and weakness is lain at His feet.

Moreover, we have new eyes to receive God’s provision in scripture and the garden as compared to what the world offers. As the fleeting pleasures of the world fail to meet the deepest needs of our soul, the desire to give in to them will depart.

“But put on the Lord Jesus Christ, and make no provision for the flesh, to gratify its desires.” Romans 13:14

The table below shows a comparison of what we choose to receive from God and the scriptures and what we choose to receive from the world.

The bottom line is YOU and I matter to God.

Therefore, the daily choices we make matter to God, too. Our attitude, speech, tone of voice, how we treat one another and ourselves scream to the world where we stand in our faith. The food choices we make also reveal little appreciation for physical wellness.

But is does not have to be that way!

The hard truth you and I face daily in the mirror is we cannot do it alone. When we willfully seek the things of the flesh, and turn to receive things of the world to satisfy needs, we look just like the unbelievers around us.  The message sent to our Father in heaven, and the world is, “I know best”.

Furthermore, the serpent’s lie to Eve in the garden is still alive and thriving today. But God is not holding out on us! He sternly warned her son Cain to be cautious about his attitude and actions. I understand it as a warning for me and what I choose to receive as well.:

“…because sin is crouching at the door and it desires to have you, but you must rule over it.” Genesis 4:7b New International Version

Three questions I’d like you and I to ponder this week and pray about are:

1.  How much am I like Eve and Cain in choosing to receive what the world offers?
2. What part of this world holds such vast joy that I choose to receive it over God’s provision in scripture and the garden?
3. What mountain of habitual behavior (or sin) below inhibits me from living in full joy and what would it feel like to have victory over it for good?

Please know, I need this series as much as you do! I am praying for you and learning alongside you as I study God’s life-changing Word. May we both receive the benefits of God’s provision in scripture and the garden each day to live full lives!

Prayer:

God in heaven, you are holy, mighty, generous, and merciful! Your abundant provision in scripture and the garden are powerful to restore my mind and body. I need more of both, Lord, each day. Therefore, I confess my weakness of flesh, and my desire to please the flesh. May the harmful choices I receive from the world become repulsive. Please take away the guilt and shame and renew my mind. I want to walk completely with you, mind, body, and spirit. I want to fully function in peace and harmony that only comes with your instruction. In you, there is a contentment that surpasses all understanding, I ask, and I believe I will receive all of you today. In Jesus’ name I pray, amen.

Week 2 of Strategies for Lasting Change

Tastes are powerful motivators and distractors! Did you know our taste buds replenish themselves every ten to twelve days? (1) New cells can develop new tastes that satisfy as we begin to learn the value of intentional eating and why God’s Garden is so Good.

More importantly, tasting the Word of the Lord has more value and purpose than what He placed in the garden. King David, the Psalmist reminds us:

Oh, taste and see that the Lord is good! Blessed is the man who takes refuge in him! Psalm 34:8

We develop a taste for physical foods when we are in our mother’s womb. Shortly thereafter, as we develop and grow, we learn about tastes of a spiritual sense.

For instance, a fetus develops taste buds in her mother at around 10-13 weeks’ gestation. (2) Food flavors are transferred to the fetus through the continuous swallowing of amniotic fluid in the womb. Whatever the mother eats consistently throughout her pregnancy, is present for her child’s future preferences.

We all have favorite tastes. Some prefer the dark, rich, brew of morning coffee while others a fresh cup of juice. We consume salty chips with relish or a mouth-watering chocolate brownie fix with delight.  The palate preferences of bitter, salty, and sweet all evoke emotions and satisfy.

However, the one thing they all have in common… taste is fleeting.

It’s here one moment and in the belly the next. There is no lingering contentment, just desire for more. Furthermore, our memory of it creates mouth-watering anticipation when our eyes see the favored morsel again.

On the other hand, the idea of tasting the “heavenly gift” and the “goodness of God’s word” is far superior to any earthly item we consume (Hebrews 6:4-5). It provides lingering contentment for our souls. When we are transformed by the power of the Holy Spirit, we crave and savor God’s word more than our favorite meal.

Therefore, strategies for lasting change in tastes that satisfy begin with these simple steps:

Appreciate the flavors you are experiencing by slowing down the chewing process to 20 -30 seconds. Savor your favorite taste slowly and leisurely. Jean Kristellar, PhD., developed a Mindfulness Eating Program to help people with eating disorders. She suggests to be aware of all the flavors in the food, as well as the feelings associated with hunger and fullness. The more aware a person is of those true hunger pains and fullness, the less likely he is to overeat.

Research shows the first two bites of food a person eats are the most pleasurable, then taste sensation diminishes. So, a technique suggested in Kristellar’s program is to pick a favorite snack and make the first two bites last in your mouth a whole minute. One square of chocolate, for instance, may be enough to meet the pleasure spot on the pallet rather than an entire candy bar loaded with sugar and calories.

Replace sugar-loaded sides as the main meal or desserts with fresh fruit.  Whole fruits, rather than fruit juice, provides nutrients and fiber alongside their natural sweetness. If the fresh fruit is chosen as dessert the meal itself will have plenty of protein to avoid sugar spikes and lows.

However, if it replaces a sugary breakfast choice, add a couple of walnuts or almonds for protein. An example of this is peanut butter on an organic apple for breakfast or kiwi and plain yogurt with walnuts. The quality nutrients in this choice will give us more energy, and a sense of fullness throughout the morning.

• 

• 

• 

Doughnuts and sugar-laden cereals have next to zero nutritional value for children and adults. Making them a part of everyday life damages the body’s cells and leaves them hungry for real food. Nutrient depleted items like these were not on our Creator’s mind when He made us.

Give Vegetables Another Chance

Intentional eating approaches vegetables with a new mindset. It means changing the focus from an experience of “How will this make me feel?” to “How will this nourish me to do God’s work?” The more one understands the benefits of vitamins, minerals, and antioxidants in food, the more value it holds. The nutrients available supply added energy, stamina, and vitality. All important factors in living an abundant life and fulfilling our calling.

“When I was a child, I spoke like a child, I thought like a child, I reasoned like a child. When I became a man, I gave up childish ways.” 1 Corinthians 13:11

Although some people are reluctant to consume vegetables, it is a good idea to give them another try. Tastes and values change as we age and it takes several tries of various plants to develop a desire for them. Also, when tastes are accustomed to high amounts of sodium and sugar in processed food, the taste buds are trained and expect more of the same substances.

Retraining the taste buds can happen though, with good seasoning and highly fragrant spices.

• 

• 

• 

Fasting From Processed Food with Prayer

Removing processed food from the pallet for four weeks will diminish the desire. I know, who does that now days? We as Christ-followers, that’s who.  A fast of this nature can be done with prayer and scripture memorization.

Jesus said, “It is written “‘Man shall not live by bread alone, but by every word that comes from the mouth of God” Mathew 4:4

He also said:

Jesus said to them, “I am the bread of life; whoever comes to me shall not hunger, and whoever believes in me shall never thirst. John 6:35

The goal is to look beyond food for emotional satisfaction and think logically about what you and me, as Christians, consume each day. Do we live as though every day is a feast day?  Or, do we practice restraint when we sit down for a meal? “Are you and I eating mindlessly and not chewing slowly and savoring each bite with gratitude? I must admit, I am guilty of this more than I care to admit.

Eat Less Often and Smaller Amounts

People in Jesus’ day walked everywhere and ate what was available fresh. They ate fresh milled bread, curds, cheese, fish, fruits, and vegetables (Gen 18:8, Deut. 32:14, Gen 1:29, 1 Sam 17:18, 2 Samuel 17:29, Daniel 1:12-16 ESV) We have an idea of how much was acceptable to eat daily from the amount of manna the Israelites collected in the wilderness. The dry measure of one omer was about 3.7 quarts of bread per day for the entire family (Exodus 16:16).

A Simple strategy to implement as we follow their lead is to stop eating between meals and after dinner at night. Another is to remember the size of our stomach is roughly the size of our hand and using a plate that size helps us with portion control. Although the stomach’s stretching capacity is 40 times that size, Hiatal hernias and reflux disease are common among those who practice testing its limits.

Eating items rich in fiber, protein and nutrients may not only help us feel full, but remove cravings. Drinking water to offset false hunger is helpful alongside the first step of eating slowly during our meals and recognizing when we are truly hungry and full.

I hope with prayer and gratitude towards God and His provision, we will truly appreciate tastes that satisfy. More importantly, may we learn to rely on the goodness of His Word as the taste that truly satisfies! I am confident the strategies for lasting change can be done when our focus is off ourselves and on God.

Don’t forget, I am on this journey with you and I am here for you!

References:

Anatomy, Head and Neck, Tongue Taste Buds – StatPearls – NCBI Bookshelf (nih.gov)

AlJulaih GH, Lasrado S. Anatomy, Head and Neck, Tongue Taste Buds. [Updated 2021 Aug 11]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK539696/

Developing and regenerating a sense of taste (nih.gov)

Barlow LA, Klein OD. Developing and regenerating a sense of taste. Curr Top Dev Biol. 2015;111:401-19.

Bite, chew, savor (apa.org)

By Amy Novotney, November 2012, Vol 43, No. 10 Print version: page 42

Peanut butter & chia oat bars are something I make for my hubby’s snacks. They are dry like a granola bar, and slightly crunchy. I saw a similar recipe in Bread Becker’s cookbook as I was looking for some bars to make with the fresh milled whole wheat.

Although, this recipe is completely different, theirs gave me inspiration… I use the fresh milled whole grain but add oats, pumpkin, chia, and hemp seeds. They are rich in good omega 3 fats and also low sugar.

Benefits of Peanut Butter & Chia Oat Bars

Benefits of these bars are the high protein, high fiber, and as previously mentioned omega 3 fat. With this lusciously crunchy combination, these peanut butter bars will satisfy a hunger craving until suppertime. A 2-ounce bar has 2.5 grams of fiber, 175 calories, 5 grams of protein.

Chia seeds are rich in calcium, zinc, and phosphorous. They also have a good amount of omega 3 fat, protein and fiber. Plus, they’re so tiny you won’t notice anything but the slight crunch they add to these peanut butter bars. Their partner in these peanut butter and chia oat bars is hemp seed hearts. A source of complete protein, more omega 3, vitamin E and potassium.

Pumpkin Seeds are a good source of magnesium, manganese, and antioxidants. A rich source of antioxidants taken in our snacks help reduce inflammation and feed our cells what they crave…nutrients! Nutrients that help maintain bone, heart, and muscles. They are also well known for their prostate support. God’s thoughtfulness is evident in the things created to nourish and sustain us!

Devotion

I will give thanks to the LORD with my whole heart; I will recount all of your wonderful deeds, I will be glad and exult in you; I will sing praise to your name, O Most High.”

Psalm 9:1-2 EST

When I read about the macro and micronutrients in the grains and seeds God provided, I think of the Psalmist with his praise. Rejoicing in the little things is worship, my friend. God sees and He knows when we appreciate every little thing, He does to give us strength for each day. In our culture, these things are at our fingertips. May we recount all of His wonderful deeds!

I pray you are given stamina today with your choice of nuts and seeds. Maybe combine them all together in a peanut butter & chia oat bar for some added energy! Whatever you choose, know He is with you today and every day. God bless you!

Intentional Eating Series 1

            Intentional eating begins with a new mindset. If I can clearly see a plan set before me to thrive, I want to be a part of it and share it with you. God’s plan from the third day in the garden is exactly where that begins. Mindsets change from what is pleasing to the flesh and become what is pleasing to God when you and I follow his plan.

He is pleased when we obey Him. I believe it’s just like when I am pleased my grandkids don’t run out into the street when a car comes. Preventing our hurt saves Him hurt.

Jesus said, “If you love me, you will keep my commandments. And I will ask the Father, and he will give you another Helper, to be with you forever”

John 14:15 ESV

Although we are sometimes taught to think of everything he said in spiritual terms, he put the spirit in a body, with a mind, that makes decisions every day. It’s easy to play the Pharisee in terms of other sins against the body than the one I am most guilty of…food.

You know, those certain items in the daily routine that have no nutritional value and are loaded with preservatives that are damaging to the cells. The “Frankenfoods” that are more than a habit, they’re must haves. When there is physical withdrawal from them or when my mouth waters at the site and smell of them, I might have an idol.

It may be easy for some people to deny food as an idol, but I’d like to see them give up their favorites to fast and pray so they see what happens. When you and I are intentional about eating what God provides in the garden, we are less prone to food idolatry and chronic disease. My friend, obeying God’s plan this way means less suffering for us, which is pleasing to God!

  “I see a day not long from now when every major mainstream media outlet proclaims this headline: Christians are the world’s healthiest people, with less heart disease, diabetes and obesity than the rest of the world and have a vibrant level of health”

Jordan S. Rubin

Can you see that day coming too?

I can, and it is my passion for the body of Christ. I have spent half of my life caring for, teaching, and comforting families of the sick and dying as a registered nurse. When I look at God’s plan unfold in the bible, I long for my brothers and siters to grasp the abundant life God calls them to live.

His plan is for our good and prosperous health! Not only that, but he provides everything we need to maintain and sustain the bodies he gave us to house the Holy Spirit.

I found the quote from Rubin, in the foreword of a book I just finished by Dr. Rex Russell, “What the Bible Says About Healthy Living.  Dr. Russell’s three principles are easy to follow and very rewarding.

1. Eat the Foods God Created for you
2. Don’t Alter God’s Design
3. Don’t let Any Food or Drink Become Your God “( 1996)

Intentionally incorporating this way of eating every day will change our minds about the choices we make each day. I don’t know about you but I’m tired of battling repeated sinus infections, colds, GERD, and arthritis pain! Changing my eating healed my irritable bowel syndrome years ago, it can help with these problems too.

 Even though I eat healthy; practicing 80 percent whole plant based, clean meat items, and 20% junk, I still suffer. I’m ready to start a new plan, God’s plan, with a new mindset. I will be sharing what I learn in Dr. Russell’s book and others in an upcoming workshop an on the Strengthen Your Heart blog with the STRENTH approach to wellness.

Stay tuned for times and dates for an Intentional Eating series as well. I am here for you and will pray with you and coach you any time!

References:

Russell, Rex, M.D. 1996, “What the Bible Says About Healthy Living” Baker Publishing Group, P.O. Box 6287, Grand Rapids, MI 49516-6287

Welcome to week one of the STRENTH Approach to Christian Wellness. This week I will share with you my favorite way to combat the enemy of fear, doubt, shame, pride, and illness!  I don’t say that lightly, it is a daily battle! I believe the victory starts with the S in STRENGTH, S=Strategies for Lasting Change.

 Strategies for lasting change begin with small steps that lead to big changes.

The first strategy is to pray for more of God and less of self. A focus on self will always find discontent because it is on wants instead of needs. The focus is on the thoughts and desires of the world and not God.

Second, pray about what God is calling you and me to change in our lives. It may be in an area of relationship, health, addiction, anxiety, or lifestyle choices. The change you and I decide to make may improve how we function in our home, workplace, social gatherings, or church.

 Since we are three-part beings; mind, body, and spirit, everything around us and what we put in us matters! Just living through the past two years of 2020 and 2021 has impacted our mental and physical stability. We can’t escape the enticement to fear/anger/anxiety in a toxic culture, but we can create strategies for change that help us cope more effectively and last a lifetime.

Reacting in anger, distancing ourselves from others, reaching for substances or food to find comfort are all vices we reach for to help control emotions.

Whatever the personal struggle giving us some form of comfort, even when we know it’s not healthy; we can name it. And pray for God to place it beneath Him in our desires. We can be sure, we are not alone in our struggle; He loves us and wants us to succeed.

“For I’m sure that neither death nor life, nor angels nor rulers, nor things present not things to come, nor powers, nor height nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord.”

Romans 8:38-39 ESV

Moreover, if we are a people struggling with deteriorating health or battling emotional overeating, poor quality food choices, inactivity, or lack of knowledge; this is a safe place to confront destructive behavior and explore new options. We can connect for a free 30-minute consultation any time.  All without judgement or condemnation.

Although, we may want more energy, feel calmer, live healthier, and think more clearly, there is comfort in settling where we are. Using tools like the “wheel of life survey” helps clarify areas of potential dissatisfaction.  The Values in Action survey determine ingrained strength to lean into as we approach the change process.

Once God reveals the area of discontent, we can pray about removing obstacles, habits, or desires that conflict with his divine plan for our well-being.

Remember, change begins when we want something better.

Strategies for Lasting Change

• Pray for more of God and less of self.
• Pray about what God is asking me to change in my life.
• Pray for a desire to eat God’s plan of nutrition designed the 3^rd day in the garden to restore, sustain, and heal the mind and body. We have been deceived! There are so many substances in processed food that interfere with brain function! Look at this quote from a PubMed article:

“The most frequently encountered food excitotoxin is glutamate (Glu) which is commercially added to many foods despite evidence that it can freely penetrate certain brain regions and rapidly destroy neurons by hyperactivating the NMDA subtype of Glu receptor. “

NMDA (N -methyl-D-aspartate receptor) in the brain is affected by MSG monosodium glutamate is many processed foods. Kicking it out of our systems and replacing it with natural food from God’s Garden sets us on a path to healing.

•  Pray for Him to remove the desire for highly processed food with additives, preservatives, and chemicals that are harmful to the cells. Reach instead for foods that coat and protect the brain cells and calm the nerves.
• Cast out fear of viruses and plagues by concentrating instead on building our immune system.
• Pray for him to remove fear, anxiety, or anger that is destroying our relationships. Trust and believe that God will give us more of Him and less of the world. Its empty promises are no match for the abundant life we find in our Creator!

Prayer for Lasting Change

The strategies for lasting change my friend, begin with prayer. Seeking God in all we do gives us more strength because He IS our strength. I am here with you and for you, and will be happy to pray for you as you enter this phase of change.

Prayer:

Father God, I come to you humble, bare, and stripped of all barriers blocking my submission to your plan and your ways. Spiritually and physically, I need you now more than ever. I see your power and loving plan for me and others in creation. For your invisible attributes, namely your eternal power and divine nature have been clearly perceived ever since the creation of the world (Romans 1:19) and more recently in the microscopic evidence of your plants. How glorious and wonderful you are, my God and Savior! May I understand today that although all things are lawful, not all things are beneficial or build me up (1 Cor. 10:23). It’s a hard truth, but for anyone who eats and drinks without discerning the body eats and drinks judgment on himself (1 Cor. 11:29) Help me learn a better way! Please help me see the damage of chemicals in food that are making me sick and change my desire for them to foul and disgusting! I cannot do it on my own, I need you, Holy Spirt to guide me in each moment of weakness. I thank you for the victory today, Lord; for it is yours and yours alone! In Jesus’ name I pray, amen.

References:

Olney JW. Excitotoxins in foods. Neurotoxicology. 1994 Fall;15(3):535-44. PMID: 7854587.

Quinoa & Cucumber salad may not sound like a winter dish but in a new year of possibility and hope, it becomes one! You and I get a new start with fresh vegetables, curtesy of our local grocer, making this normally summertime salad possible.

I am thankful for the provision. And also, for my daughters, who inspire me when they share their latest recipe finds. My oldest called me today raving about her shredded brussels sprout salad with cashews.

It sounded delicious, but I don’t have fresh sprouts…just cucumber and onion. Hmm. That sounds doable for a simple salad. But wait, intentional eating is all about balance, I’ll need protein and fiber. Since I love quinoa and its fiber and protein content, it adds heartiness to create this quinoa and cucumber salad.

I’m thinking of tabouleh-type salad but without peppers…adding spicy onion, sweet beets, and cashews. Yum! The Brazil nuts are also on hand so a few of them will go in too. Who says meal prep for one person isn’t possible?

It is! However, if onion is too strong for your taste buds, you might want to substitute a shallot. Don’t forget allium plants provide cancer fighting properties and immune boosting power in the winter flu season (1)

Benefits of Quinoa & Cucumber Salad

One serving has a whopping 15 grams of protein, 29 grams of good fat, and 8 grams of fiber, so it’s delicious and filling! To top it off, did you know one serving (the amount in this recipe) of Brazil nuts has 537mcg of Selenium?

Selenium is good trace mineral necessary for balancing hormones, maintaining brain function, removing toxins from the body, and helping protect the heart (2). The generous amount of fiber in this dish balances out the carbs without a rise in blood sugar, while keeping a belly full for hours. You and I never have to worry about feeling deprived when eating from God’s Garden! His thoughtful care and love are displayed in everything He made for us.

Devotion

For what can be known about God is plain to them, because God has shown it to them. For his invisible attributes, namely his eternal power and divine nature, have been clearly perceived, ever since the creation of the world, in the things that have been made.”

Romans 1: 19-20 ESV

High-tech microscopes are now revealing over 8,000 beneficial properties of plants! The miraculous wonder of God’s plan continues to unfold with time. It brings to light his power and divine nature. I pray you are actively taking part in his plan today spiritually and physically.

If you need help don’t hesitate to contact me for a consult! I am here for you! In the meantime, start with this Quinoa & Cucumber Salad and be blessed!

References:

A review of anti-inflammatory, antioxidant, and immunomodulatory effects of Allium cepa and its main constituents – PubMed (nih.gov)

Marefati N, Ghorani V, Shakeri F, Boskabady M, Kianian F, Rezaee R, Boskabady MH. A review of anti-inflammatory, antioxidant, and immunomodulatory effects of Allium cepa and its main constituents. Pharm Biol. 2021 Dec;59(1):287-302. doi: 10.1080/13880209.2021.1874028. PMID: 33645419; PMCID: PMC7919894.

Selenium – Health Professional Fact Sheet (nih.gov)

I love the flavor of fresh turmeric root shredded on any dish for flavor and spice, especially eggs! So early this morning when the sniffles and cough become more intense, I decided to put a double dose on my eggs. The results…Spinach & Turmeric Eggs on Multigrain English Muffins.

It’s easy and delicious!

The turmeric can be found at a Wholefood store or ordered from a reputable supplier. I went to Etsy and found some to propagate for future use and some to eat fresh now. From the research I’ve seen, it takes this root about eight months to form good rooters. I’ll try to be patient, and start them indoors, since I don’t live in a beautiful tropical climate.

Healthier brands of English Muffins can be purchased at your local grocery store, or you can make your own. I prefer to make my own with fresh milled whole grain, but you do what works for you.

• All you need is a couple of free-range eggs
• 1 tbsp organic extra virgin olive oil
• 2 tsps. fresh grated turmeric root and ground black pepper
• 2 tsps. fresh chopped (or dried) oregano
• 1 tbsp of sunflower seeds
• 1 tbsp of plain yogurt
• 1 whole grain English muffin
• 1/2 Cup fresh spinach.
• Heat the skillet, add the oil and spices, eggs, and then sunflower seeds.
• Toast your muffin, add the yogurt (some onion powder and more pepper) then the fresh spinach. Top with the eggs and seeds.
• You’ll get roughly 422 calories, 25 grams of GOOD fat, 18 grams of protein, 4 grams of fiber, and a good portion of your potassium and magnesium for the day. Plus, a good portion of pain fighting, and anti-inflammatory properties found in the spices!

Benefits of Turmeric

Turmeric root is so amazing! Zesting the root into your oil as you begin to sauté eggs or veggies opens makes it more available for use in your cells. I did not know this spicy herb was fat-soluble until today. Also, a very wise Indian friend of mine told me to also “always” add black pepper to help absorb its healing and anti-inflammatory properties.

If reducing arthritis pain is not enough to make you enjoy turmeric regularly, how about its anticancer effects? Or maybe the eighteen studies verifying its use to improve skin issues like dermatitis, photoaging, and psoriasis (1)? I’m all in for this tasty herb’s powerful benefits and in wonder anew at God’s magnificent plan to provide exactly what you and I need daily!

Devotion

God’s timing is always perfect. I may not realize it until much later, but after situations resolve, and I look back at what took place, I see Him there. I see what He prevented, and I see the wisdom in what he allowed. I know whatever happens is eventually for my good.

To this end we always pray for you, that our God may make you worthy of his calling and may fulfill every resolve for good and every work of faith by his power, so that the name of our Lord Jesus may be glorified in you, and you in him, according to the grace of our God and the Lord Jesus Christ.

2 Thessalonians 1:10-12 ESV – when he comes on that day to be – Bible Gateway

Oh, the awe and wonder of looking back and remembering the encouragement from others. Most importantly, those powerful prayers! Emotions are not as tender and the hurt not as new as time passes and faith pulls us through. May God continue to make us worthy of his calling and fulfill every resolve for good.

I pray you get encouragement from His word today! And I hope you begin making this Spinach & Turmeric Egg on an English Muffin a part of your daily defense against chemicals and disease!

References:

Effects of Turmeric (Curcuma longa) on Skin Health: A Systematic Review of the Clinical Evidence – PubMed (nih.gov)

Vaughn AR, Branum A, Sivamani RK. Effects of Turmeric (Curcuma longa) on Skin Health: A Systematic Review of the Clinical Evidence. Phytother Res. 2016 Aug;30(8):1243-64. doi: 10.1002/ptr.5640. Epub 2016 May 23. PMID: 27213821.