The passage of scripture for this week’s study is Exodus 2:11-3:22.
I pray our hearts and minds are open to what God wants to show us this week as He establishes a leader for Israel. To begin with, we see an adopted son show a particular affiliation with the people of his birth. Although Moses grew up in the house of Pharaoh, he knows he’s a Hebrew.
He comes to the defense of a Hebrew slave being beaten by an Egyptian. However, his efforts are rejected, and he flees the country. The corresponding next we read alongside Exodus this week is Stephan’s account of Moses’ history in Acts 7:17-36. Please take a moment to relish the extra details he offers.
Meanwhile, Moses camps out by a well in a land far away and meets his future wife, Zipporah. We learn from Acts that he is around 40 when he arrives, and he stays there to shepherd Jethro’s flocks for around forty years. The text says,
After a long time, the king of Egypt died, and the Israelites groaned because of their difficult labor, and they cried out; and their cry for help ascended to God because of their difficult labor.
A Covenant Perfected
The God of Deliverance heard their groaning, and He remembered His covenant with Abraham, Isaac, and Jacob. Wilkin has us look up definitions throughout her studies. I love to do this because it takes me down a delightful rabbit trail and into a deeper understanding of God and His word!
So, according to ancient Hebrew sources, the covenant was an agreement that worked like a Suzerain/Vassal treaty. The lesser/weaker vassal pledges fidelity to the more powerful Suzerain. The vassal shows his loyalty through giving part of his crops and lending his services, while the Suzerain offers his protection. The ancient Hebrews established this covenant with the sacrifice of animals and dividing them into halves. The two parties walked together between the divided animals to seal the treaty. If the parties failed in their part of the agreement, the understanding was, what was done to the animals would happen to them.
Now, take another rabbit trail with me to Genesis chapter 15. Please read the entire chapter—-I promise it will be worth your time! God, Himself, makes the covenant with Abram! But, in this covenant, Abram is asleep; only God, in the form of the smoking fire pot and flaming torch, appears between the divided animals. Therefore, the price of not meeting the demands of the covenant fall on God. The beauty of a better covenant is fulfilled when the Word became flesh and dwelt among men in the form of Jesus!
The Promise is for Us Too!
Yes, my sweet friend, God hears, he remembers, and he has delivered a way. Not only for oppressed Israel but for you and me. We have no way of meeting the requirements of righteousness in our flesh. However, all we must do is place our faith in Jesus, and his righteous blood covers us. He walked through that covenant long ago as Abram slept. He also perfected it years later when he took the wrath of God upon himself for all eternity. Praise and glory to God, the father of our Lord Jesus Christ.
I pray you have a wonderful week studying our Mighty God of Deliverance! Please don’t forget, it is in your workbook and personal time with God that you grow spiritually. Look for the link in Week 1 to get your book, written by Jen Wilkin and offered through Lifeway. God bless you!
My small ladies group is beginning the study of “Exodus: God of Deliverance” by Jen Wilkin. It is a solid study, and if you want to participate, you can. There is an affordable deal by Lifeway to purchase a book and video rental for only $24.99—considering the cost of studies these days, you can’t beat that offer!
Jen’s method of study is straightforward and comprehensive too. I like that “God of Deliverance” focuses on the attributes of God and how I can draw closer to Him through his word.
Exodus 1-2:10 is our passage to read and study this week.
As the first week of our Exodus study, “God of Deliverance” begins, we see the names of the twelve tribes. Jacob’s sons who left Canaan during the famine to live in Goshen. They are shepherds under the rule of their brother Joseph, second only to Pharaoh, in Egypt. However, Joseph’s heroic acts of saving Egypt has long been forgotten, by the new king of Egypt.
An interesting turn of events leads Pharaoh to deal harshly with the Israelites. He is threatened by their large numbers and chooses to work them harshly. The scripture says, “mercilessly”. God sees and he hears their groaning. So, he begins His intervention.
Surprisingly, as Wilkin points out, God’s plan to free Israel begins with five women deliverers. Let that sink in a moment. God’s plan for redemption is seen through the heart of a mother, a sister, an unbelieving King’s daughter, and women who devote their lives to delivering babies.
God’s Plan
Throughout the text we see God is fulfilling the promise of Israel’s fruitfulness as they continue multiplying. Despite their oppression, they keep producing babies. The threat of their numbers and their proximity to the border makes Pharaoh uneasy, so he commands the deaths of all the newborn boys.
The girls are no threat.
Infanticide is a common practice throughout history and continues today. The bottom line behind this evil atrocity is a lack of value for human life.
As Christians, standing for the life of the innocent is something we are all called to do. It is also something Shiphrah, and Puah, the midwives, take seriously before God Almighty.
I am keeping in mind, God’s plan for Israel’s spiritual redemption is greater than their physical redemption at this point, but I still mourn the loss of so many innocent children…then and now.
In reading Exodus 1-2:10 this week we’ll see the repeated language of fruitfulness as spoken in Gen 1:28, 9:1, 17:2, 6, 22:17, 26:4, 28:14, 35:11, 48:4.
As Jen Wilkin always points out in her studies, “What aspect of God’s character has this week’s passage of Exodus shown you more clearly?
Enjoy your 1st week of study time, as God’s word accomplishes its purpose!
When I’m stuck in my house and want a pizza I have to see what is available for ingredients. Today there is a package of Adel’s Chicken Apple Sausage and mozzarella in the fridge. There is also can of tomatoes, some onions, and kale from the garden. Good enough! Dave and I will have a Chicken & Kale lover’s Pizza in no time.
I did a little investing towards the flour for this pizza. You, of course, use what is available to you. But I’m totally into grinding my own whole grain kernels and milling freshly grained wheat! Using this method, there is no fortified processing or enrichment necessary. What God put in the grain is still in tact and ready to nourish this body. Plus it is not bleached and sitting on a shelf becoming rancid.
100 grams of soft white kernel (whole grain) wheat is quite nutritious too! It provides a good sources of zinc, potassium, manganese, thiamin, niacin, and folate. Check out the nutrition facts here. Put this whole wheat together with some nitrate and nitrite free sausage, top with some fresh kale and onions, and yum this Chicken & Kale Lover’s Pizza becomes an easy delicious and nutritious pizza.
Chicken and Kale Lover’s Pizza
2 Cups Fresh Milled Whole Grain Flour
1/4 Cup Organic Extra Virgin Olive Oil
1/2 Tsp Garlic Powder
1 Tsp Onion powder
1/2 Tsp Salt
Crust
Topping
2 Links Adel's Chicken Apple Sausage Chopped
1 Cup Fresh Chopped Kale
1/2 Cup Fresh Chopped Onions
1 15 oz can Diced Basil, oregano, garlic tomatoes
1/2 Cup Fresh Mozzarella
Preheat oven to 400
Crust: Combine the flour, spices, and mix well. Add the olive oil and mix until crumbly, add 1/2 cup hot water to this and mix onto surface until well combined. Roll out the dough onto a stone pizza pan and bake 10 minutes. Remove from the oven to add toppings.
I puree the tomatoes in my bullet and strain all the water out (you can substitute your favorite pizza or alfredo sauce here) and spread on the partially baked crust.
I then add my chopped chicken sausage, kale, onions, and cheese.
Bake for 15 minutes until cheese is golden brown.
Enjoy!
Devotion
The beauty of nutrition in the food we eat is the plan of provision for our sustenance. Where there is evidence of a physical plan, there is also a spiritual plan. The earth opens to bear its fruits of nourishment and Isaiah reminds us the heavens open to provide spiritual renewal.
“Shower, O heavens, from above,
and let the clouds rain down righteousness;
let the earth open, that salvation and righteousness may bear fruit;
A tuna and red pepper melt with dill is a quick easy dinner loaded with vitamin C, omega 3, and antioxidants. Since, I’m always looking for an easy meal after work, the quick preparation of this dish is a plus too!
Benefits
When I read an article about antioxidants I find comfort in knowing God preplanned its use long before I came along. Therefore if the article names flavonoids, anthocyanins, and saponins to help with inflammation I’m impressed.
However, when I look further into the research, and see dill showing a 70% free radical scavenging capacity and a 63% chance of chelating to heavy metals, I’m blown away! (1). Since I am exposed to heavy metals every single day, it makes sense to eat some fresh herbs that bind to them and move them out of my system.
Moreover, with this dish you’ll get plenty of Vitamin C, Vitamin A, fiber, a little calcium and good dose of essential fatty acids. The tuna alone will equip you with omega 3 (433mg), niacin (102%) , B12 (77%), and selenium (177% of your daily value). (2)
What shall I render to the Lord for all His benefits to me, indeed!
What shall I render to the Lord for all His benefits to me? I will lift up the cup of salvation and call on the name of the Lord, I will pay my vows to the Lord in the presence of all his people.
Place the Spinach leaves onto the Red Pepper wedges and sprinkle with onion powder.
Drain the tuna and place it in a small bowl. Add the onion, celery, sunflower seeds, mustard, and mayo and mix well.
Divide the tuna mixture over the four red pepper wedges and cover each with 1/2 slice of cheese (cut in fourths).
Place in a dish under the broiler until the cheese melts, just a couple of minutes. Top the pepper slices with fresh dill and enjoy!
So, enjoy this simple and nutrition packed meal for an easy and satisfying dinner! Also, while you’re here check out some other recipes, because what God puts in the garden is good!
Ground Beef & Sweet Potato Sauté is a quick and delicious week night meal that is ten times better than anything in a box! This recipe comes to you from my kitchen as I wondered what to do with a few garden sweet potatoes. Harvest time is always a fun time to play with new ideas and… my food. So for this dish, all you need is some fresh sweet potatoes, ground beef, herbs, and root veggies and you are ready to go.
Benefits
Sweet potatoes provide a decent amount of fiber (6.5 grams) for gut health. It also has the antioxidant (anthocyanin) for a neuroprotective role and decreasing neuroinflammatory markers; which is good news for aging brains(1). They also contain a good amount of manganese, vitamin A, and beta-carotene. Plus, they are yummy in this ground beef and sweet potato sauté. Just add some chili powder, fresh oregano, onions and celery.
Pair this dish with a side of steamed broccoli and you have a well balanced and EASY supper! What God puts in the garden is so good!
Go to the ant, O sluggard;consider her ways, and be wise.Without having any chief, officer, or ruler,she prepares her bread in summerand gathers her food in harvest
Henriques JF, Serra D, Dinis TCP, Almeida LM. The Anti-Neuroinflammatory Role of Anthocyanins and Their Metabolites for the Prevention and Treatment of Brain Disorders. Int J Mol Sci. 2020 Nov 17;21(22):8653. doi: 10.3390/ijms21228653. PMID: 33212797; PMCID: PMC7696928.
Eggs and Kraut with Fresh Herbs
You may not think eggs and sauerkraut with fresh herbs sound good in the morning, but you may be surprised! This delicious combination will provide a wonderful amount of protein, choline, lutein and zeaxanthin. Essential elements that are present for our brain and heart function. Although, eggs are not promoted as being heart healthy, new research is finding little to no association to eggs and heart health (1). Does this mean you can eat all the eggs you want?
Well, if you’re avoiding processed man-made food like doughnuts, chips, processed cookies in a package, sugar-laden cereals, sodas, teas, and the like…the answer is yes! Therefore, if you are eating God’s provision in the garden and partaking of fresh greens, homemade bread, lean beef/chicken/fish you’re most likely safe to eat at least one a day.
Eggs and Kraut
So, enjoy your eggs and kraut with fresh herbs! It will provide a delicious microbiome-immune-boosting meal to start your day and break your nightly fast!
What God puts on the land and in the sea is good!
Here is what you’ll need.
Eggs and Kraut with Fresh Herbs
2 or 3 Farm Fresh Eggs
1 tablespoon olive oil
2 teaspoons chia seeds
2 Tablespoons sauerkraut
1 Teaspoon fresh chopped parsley
1 Teaspoon fresh chopped dill or oregano
Heat the olive oil in a warm skillet (not too hot, keep your oil from damage by keeping it at 3 and no higher). Add the eggs, then the chia seeds. Cook until done to your preference. Season as desired (I love onion powder!) Once, on the plate add your kraut and fresh herbs
Nicholas R Fuller, Amanda Sainsbury, Ian D Caterson, Gareth Denyer, Mackenzie Fong, James Gerofi, Chloris Leung, Namson S Lau, Kathryn H Williams, Andrzej S Januszewski, Alicia J Jenkins, Tania P Markovic, Effect of a high-egg diet on cardiometabolic risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) Study—randomized weight-loss and follow-up phase, The American Journal of Clinical Nutrition, Volume 107, Issue 6, June 2018, Pages 921–931, https://doi.org/10.1093/ajcn/nqy048
A Mood Boosting Breakfast with Salmon Tortilla
Filling my mind with God’s word in the morning feeds my soul and boosts my mood, it can yours too! The love of God comes to us through his word and assures us we can rely on His provision. Whether by land or sea, He continually supplies a fresh word or catch to sustain us body and soul! I am using some salmon from last night’s supper to create a mood boosting breakfast tortilla with veggies and fresh dill to accomplish part of that task today!
Salmon provides a good amount of essential omega3 fish oil in its natural form to help fight inflammation, lubricate blood vessels, and ease the hormone balance necessary for calming emotions. One study, found it helping elderly patients with mild to moderate depression.
The way I look at it is, if God created fish and Jesus lovingly prepared it for his disciples after his death, burial, and resurrection; it is beneficial for you and me too! My heart just melts when I think of him preparing breakfast for them after a long night of night of unsuccessful fishing because they are still mourning his recent death. It definitely fills my soul this morning…
Come, Have Breakfast
Just as day was breaking, Jesus stood on the shore; yet the disciples did not know that it was Jesus. Jesus said to them, “Children, do you have any fish?” They answered him, “No.” He said to them, “Cast the net on the right side of the boat, and you will find some.” So they cast it, and now they were not able to haul it in, because of the quantity of fish. That disciple whom Jesus loved therefore said to Peter, “It is the Lord!” When Simon Peter heard that it was the Lord, he put on his outer garment, for he was stripped for work, and threw himself into the sea. The other disciples came in the boat, dragging the net full of fish, for they were not far from the land, but about a hundred yards off. When they got out on land, they saw a charcoal fire in place, with fish laid out on it, and bread. Jesus said to them, “Bring some of the fish that you have just caught.”
Heat the tortilla 10-12 seconds in the microwave to just heat, the salmon heat about 20 seconds, place the yogurt on the shell, cover with salad greens, the salmon, dill, avocado, and fresh red pepper, season it to your taste and enjoy!
Benefits
The benefits of this power packed fish tortilla include omega 3 and vitamin C. The whole grains and nutritional yeast provide B vitamins. Dill, on the other hand, has been studied in mice to restore aortic vessel wall function and reduce stiffening. Studies, like this offer glimmers of hope for those struggling with cardiovascular disease. Moreover, it is HARMLESS to take and adds wonderful flavor to food. So, enjoy a new breakfast tortillas and boost your brain power at the same time!
Fhayli W, Boëté Q, Kihal N, Cenizo V, Sommer P, Boyle WA, Jacob MP, Faury G. Dill Extract Induces Elastic Fiber Neosynthesis and Functional Improvement in the Ascending Aorta of Aged Mice with Reversal of Age-Dependent Cardiac Hypertrophy and Involvement of Lysyl Oxidase-Like-1. Biomolecules. 2020 Jan 23;10(2):173. doi: 10.3390/biom10020173. PMID: 31979322; PMCID: PMC7072659.
10 Ways to Biblically Boost Your Mood
I hope your week is going well and you are staying healthy spiritually and physically, despite the chaos of our day. I don’t know about you, but for me, with so much unrest in the world, it is hard to stay focused on what is good and Holy!
However, that is exactly what we are called to do!
Therefore, I need some biblical ways to boost my mood! God’s word is more powerful than a double-edged sword to spiritually combat negative thinking and attacks from the evil one. Plus, His word never returns void or empty.
So, with that in mind, and following up with on the 10 Easy Ways to Strengthen Your Immune System post, I want to give myself and you 10 biblical ways to strengthen our mood; while also easing our mind, will, and emotions. Are you ready?
1.Praise God
When we fill our hearts with gratitude and praise God almighty for His unending, unshakable, enduring faithfulness we boost our mood. Negative thoughts are consumed by gratitude and evaporate from our thinking.
Romans 12:2 is an often-memorized verse in the bible to help us change our thinking. It says:
Do not be conformed to the pattern of this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.”
The testing comes in the form of situations, people, or circumstances that rub us the wrong way. As soon as negative thoughts build from encounters with others or text messages start rolling in, we are conforming to the pattern of this world.
Rather than getting our moods down, we can boost it instead by saying, “God, I praise you for this person, this situation, and this opportunity to turn to YOU for comfort and peace! Although, I don’t know what you want to accomplish with this situation, I trust you and praise you as you lead me.
2. Pray Scripture
I love to do this over you and my family! The best time to do it is in my early morning reading of the bible. Scripture is something we can incorporate into our morning prayers for ourselves and others because we oftentimes think of people in need as we read. For instance, Paul, in Ephesians chapter six calls the believers to be strong in the Lord, and in the strength of His might. He urges them to put on the whole armor of God that they may stand against the schemes of the devil.
My friend, there is no greater victory for the devil than when he steals your joy!
As he reads our faces and remembers our reactions, his tactics become more precise. We need our full armor of protection on before we leave the house in the morning. Remember, he is the tempter, so if we are prone to gossip, we’ll get a juicy tidbit of information from someone who is always ready to fill our ear. Pray for her and remember:
1 Timothy 5:6 “She who is self-indulgent is dead even while she lives.”
Do you see how serious this is?
Likewise, if we are prone to anger or fear, we’ll be tempted with the same scenarios each day that stimulate those turbulent emotions! (See more under # 3)
3.Memorize a Combat Verse
This one is so easy and EFFECTIVE in the heat of the moment. My personal favorite memory verse from scripture to combat the evil of the enemy and my own negative thoughts is—–“Take captive every thought and make it obedient to Christ Jesus.” Look through scriptures for your personal favorite and use it as soon as those defeating thoughts creep into your mind.
This is especially helpful when fear, anger, and pride well up within at the sound familiar scenarios. If it is the news, turn if off! Gaslighting is a tactic of the devil and used by the media ALL THE TIME to pit one person’s view against another and stir up more hatred. Social media and search engines watch everything you browse, so they know how to add fuel to your own little fire.
If it is not the chaos in the world, it may be our spouse, family, or neighbors who stimulate unwanted or anxious emotions. We can pray for a soft heart towards them and to respect their stance on an issue without judgment.
James 1:19-20 God please let me be “quick to hear, slow to speak, slow to anger, for the anger of man does not produce the righteousness of God.
Therefore, confessing the behavior you and I are most likely to fall under and finding a scripture to pray ahead of time over this pattern will help us boost our mood; even under full blown attacks!
4. Laugh
—Look around us for fun and join or listen in on the activity. Yesterday we played kick ball with three of our grandsons. The middle one can’t stand to get out, so when he knows he’s caught between the person with the ball and the next base, he runs everywhere but toward the next base—-it’s hilarious! For you, it may be listening to your favorite Dry Bar comedian (they are clean and fun), watching puppies romp, or a funny movie.
5. Listen to Good Music
I love praise music and contemporary Christian songs that are upbeat and make me want to dance! You may like the old hymns, eighties, sixties, classical, or even bluegrass; wonderful! God created our love of music to lift our moods, express our gratitude and even express our sadness. It’s one way to work through our emotions.
6. Walk
Taking a walk does so many good things, it gets us out into the sun (see #7). Also, exercise as many of you know releases endorphins, known as the happy hormones in our brain. It’s true, so take advantage of something free and wonderful to just notice life, appreciate the breeze on your face, or the wonder of nature!
However, biblically speaking, walking with God means walking in His ways and in obedience to Him. There is no better way to boost our moods than when we are in step with God.
Ephesians 4:1-3—” I, therefore, a prisoner for the Lord, urge you to walk in a manner worthy of the calling to which you have been called, with all humility and gentleness, with patience, bearing with one another in love, eager to maintain the unity of the Spirit in the bond of peace.”
Psalm 84:11 For the Lord God is a sun and shield; the Lord bestows favor and honor. No good thing does he withhold from those who walk uprightly.
7. Sunlight
Genesis 1:16 “God made the two great lights—the greater light to rule the day and the lesser light to rule the night—and the stars.”
God provided the sun for our benefit! Not only to give us light and warmth, but to make plants grow and feed us. It rules the day. Just think of its power over the earth.
Moreover, taking that walk or sitting in the sun 20-30 minutes will bring a bright light into dark thinking. Soaking up the sun gives us the wonderful vitamin D synthesis I talked about last week. Not only does it build our immune system, it boosts our mood!
Studies show a release of serotonin (the mood boosting hormone) at highest levels during summer sun exposure. (1)
8. Socialize
I know, if you’re an introvert like me, you must internally process emotions privately and in your own time; that is fine for the first day or so of your mood change. You can pray, and agonize with God and to God about all the stuff you’re dealing with. However, after the first day, find we need to find our trusted person or persons with whom to gather. The comfort, presence, and encouragement of other believers will biblically lift our mood!
Hebrews 10: 24-26 —And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.
9.Omega 3’s.
These amazing ESSENTIAL oils are found best in tuna, salmon, sardines, and halibut, so try to eat them at least twice a week in this “preformed” way. If you don’t like fish, and want a different source, try chia seeds, hemp seed hearts, ground flax seeds or flax seed oil which can be added easily to salads. Your body must do a little more work to transfer it to the long chain fatty acid it needs, but still, it’s better than nothing. I mentioned the fish first because it contains the necessary EPA that has been proven in studies to help with reducing anxiety, depression, and boost our mood!
Although I cannot find a scripture that says fish boosts your mood, I do know Jesus ate, prepared, and served A LOT of fish. He called fisherman to serve Him, fed the five thousand spiritually starving people with it, and it was the breakfast he shared with his disciples after his death, burial and resurrection (John 21).
10.Serve Someone Else
Getting out of the house and doing something for someone else is an amazing biblical mood booster! When we are self-focused our mood is down or if overburdened with the care of a loved one, we may feel we are serving enough. But I ask you to just start small; this can be sending a card with a thoughtful note, or even simple text message. If you are particularly energetic, mow your neighbor’s lawn, or help someone load their car at the grocery store. God gives us PLENTY of opportunities to serve others; even if it is just a prayer.
1 Peter 4:9-10 “Show hospitality to one another without grumbling. As each has received a gift, use it to serve one another, as good stewards of God’s varied grace:
I hope these 10 Ways to Biblically Boost Your Mood Help you this week!
References:
https://pubmed.ncbi.nlm.nih.gov/12480364/ Lambert GW, Reid C, Kaye DM, Jennings GL, Esler MD. Effect of sunlight and season on serotonin turnover in the brain. Lancet. 2002 Dec 7;360(9348):1840-2. doi: 10.1016/s0140-6736(02)11737-5. PMID: 12480
10 Easy Ways to Strengthen Your Immune System
How Changing a Few Daily Habits Builds Immunity
My friend, if you want some simple ways to increase your ability to fight off infection look no further. Today, I am sharing 10 Easy Ways to strengthen your immune system naturally. Claude Bernard, the father of physiology said,
Diseases hover all around us, their seed scattered in the wind but they do not settle in the terrain unless the terrain is ready to receive them.
Diseases are here to stay, and viruses mutate, as evidenced by over 100 variants of the flu. Your and my best defenses are given by God above, and mindfully incorporating them into our daily routines will strengthen our immune systems naturally. Here are my top 10.
1. Sunshine
“And God said, “Let there be light,” and there was light. And God saw that the light was good (Gen. 1:3-4a). God’s presence and spoken word provided the light. Later, on the fourth day, He creates the greater light to rule the day and separates the light from the darkness (Gen. 1:16-19). Ruling the day with massive energy production, the sun is busy controlling wind and weather. It also provides life and growth to plants, while synthesizing vitamin D in the human skin.
Although Ultraviolet Rays (UVR) from the sun often get a bad rap. The danger of UVR only accounts for 0.1% of the total global burden of disease, whereas not getting enough sunlight daily accounts for 3.3 billion debilitating diseases (1). For instance, melanoma is often found to be dangerous to light skinned people who need protection from EXCESS sunlight, not ALL sunlight.
“Over 1,000 different genes governing every tissue in the body are now thought to be regulated by vitamin D3 including calcium metabolism, neuromuscular, and immune system functioning”
Meade, 2008
The amount of sunlight you need depends on your skin type. Light skinned people can receive approximately 50,000 IU’s with just a half and hour in the sun. Tanned and darker skinned people may receive anywhere form 8,000 -30,000 IU’s.
God has provided us beautiful provision for our immune systems with this great light. So, I pray you make time today for a little sunshine. It may be obtained on your lunch break or sitting on the front porch for 3o minutes. Letting children play and setting the timer on a phone for 30 minutes before showering them, or yourself, with sunscreen is helpful too. It will do you and the little ones a world of good.
2. Eating Fruits and Vegetables
“The earth brought forth vegetation, plants yielding seed according to their own kinds, and trees bearing fruit in which is their seed, each according to its kind. And God saw that it was good (Gen 1:12). Our Father, God, is such a fine designer, before he creates humankind he prepares for their provision. Scientists are discovering the power of fruits, vegetables, herbs and spices in the form of antioxidants. Polyphenols, flavonoids, carotenoids, are just a few examples of properties in plants that combat oxidative stress on human cells. Therefore, creating anti-oxidants to help us fight damage to cells.
Over the past fifty to sixty years scientists have discovered thousands of beneficial antioxidants in plants to ward off disease, repair cells, and help the body function more effectively. Moreover, they contain sufficient amounts of fiber to nourish the gut and help move waste products of metabolism out of the body. God’s plan in the garden is still good today.
3. Adding Fresh Herbs to Meals Daily
Not only do fresh herbs and spices add delicious flavor to our daily intake, they also provide a profound ability to strengthen the immune system. Rosemary, sage, oregano, parsley, and mint are just a few herbs supplying anticancer, antiviral, and anti-inflammatory power to the cells (1).
Many herbs are easy to grow perennials that can be added to backyard gardens or patio containers for year round enjoyment. Herbs are also helpful in teaching children to appreciate tastes other than sweet! Tangy, savory, and bitter flavors are good to incorporate early in life to train the taste buds for healing benefits of herbs.
4. Restore the Gut Biome
Although, restoring the gut biome may sound like a foreign task, it is essential to the bodies ability to fight disease. The intestines or our “gut”, is responsible for nutrient absorption and establishing a barrier to harmful macromolecules. It is also home to billions of good and bad bacteria. Long-term use of antibiotics kill good bacteria in the gut and allow the harmful bacteria and fungus to grow. Sugar also altars gut biome in a negative way by enhancing the growth of pathogenic bacteria in the gut (I’ll discuss it’s effect on immunity more in # 6).
Restoring gut biome starts with reducing sugar and artificial sweetener consumption. Artificial sweeteners, like sucralose (Splenda) destroy the good bacteria in the gut and damages the replication of others. On the other hand, excess sugar feeds harmful bacteria. Adding fermented foods like sauerkraut, kombucha, kimchi, kefir, and unsweetened yogurt feed the good gut bacteria and allow more to grow.
5. Exercise
Regular exercise, such as consistent walking, biking, hiking or swimming for 30 minutes every day has a positive impact on the immune system. It increases blood flow, conditions skeletal muscles and the heart, improves endorphins that regulate hormone function, and enhances cell function. Neutrophils, helper T cells and B cells are maintained through physical activity (2).
6. Reducing Stress Strengthens the Immune System
Solomon says, “Anxiety in a man’s heart weighs him down, but a good word makes him glad.” (Proverbs 12:25). The repeated stress response we are given by God to flee danger or fight in our defense is constantly triggered through daily stressors. Moreover, the hormones that regulate this response are overstimulated in areas of our lives that are not life threatening. Excess worry over finances, health, relationships, our self-worth, abilities or lack thereof, create tension and steal our joy.
Truly trusting in God and the promises in His word will help us navigate undo or imagined crisis that we struggle to overcome. Although short-term stress is good for stimulating our immune system, long-term stress contributes to excess inflammation and reduces cytokine response and T-cell function over time (5).
Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you,casting all your anxieties on him, because he cares for you.
A beautiful thing God designed to restore our bodies while we sleep is something scientists call autophagy. A process that involves the metabolic function of our cells to clean up the debris and dead cells, while restoring and repairing cell walls. Our bodies are doing more work during the night than when we are awake. That is why it is so important to get a good night of uninterrupted sleep.
A few ways to do this are praying before bed and meditating on God’s Word, turning off the television, disabling Wi-fi beside our bed on our phones, and cutting out caffeine six hours before going to bed.
8. Reduce Sugar & Highly Processed Food Intake
Proverbs says it’s not good to eat too much honey and a man (or woman for that matter) who lacks self-control is like a city is like a city broken into and left without walls! Eating too many sweets is becoming a huge health hazard all around. If manufacturers put it in our cereal, breakfast bars, snacks, ketch-up, salad dressings, sauces, stews and even chips—how are we supposed to limit harmful intakes of less than 10% for ourselves and our children?
We can’t, unless we stop eating highly processed food. The preservatives are designed to keep food on the shelves, but NOT help you fight infection. The body has to work overtime to process all of the chemicals added to our food!
According to medical sources, a high sugar diet is also linked to reduced white blood cell function which affects our ability to fight viruses, bacteria and pneumonia. Some sources report this high sugar intake reduces the WBC by 40% (4). Limiting the craving for sugary beverages can be done by consuming fresh fruit high in vitamin C that helps build the immune system and fight infection.
We can even substitute Kool-Aid with 100% fruit juice. However, without its valuable fiber fruit is just as high in fructose as a soda. So, the amount of sugar can be reduced, and the volume doubled by mixing it with equal parts of water. Kids and adults will adjust their taste buds as they are offered this substitute repeatedly.
So, load up the fridge with fresh strawberries, cantaloupe, kiwi, and oranges today for slow edible grazing throughout the day to strengthen your immune system!
9. Eliminate Smoking & Smokeless Tobacco Products
I know this is a no-brainer, but seriously people are still sucked into this really damaging habit. Especially since smoking and other tobacco products help people cope with stress. Although its addictive pattern is a stronghold for many, God gives us the power through the Holy Spirit to send this addiction away.
Physically, smoking destroys the cilia in the airway that helps cough up dust trapped in the mucous. Sublingually, the chemicals and toxins placed on the plants as they grow are absorbed into the body. Not only do damaging carcinogens enter the lungs and mucous membranes and damage cells, but viruses and bacteria entering the lungs are given opportunity to grow and spread. Stopping today can kickstart God’s beautifully designed plan to strengthen your immune system.
10. Reduce Alcohol Intake
Excessive alcohol on the other hand, depletes the body of necessary B vitamins like thiamine and folate. Over time, this depletion affects the ability of the immune system to fight infection. The standard recommendation of intake is one drink for women (12 oz beer or 6oz of wine) and two for men to prevent adverse effects of Chronic Disease.
I hope these 10 easy steps to naturally strengthen your immune system has been helpful for you today! For more ideas to boost fruits, vegetables, and fresh herbs into your daily routine visit The Garden
Mead M. N. (2008). Benefits of sunlight: a bright spot for human health. Environmental health perspectives, 116(4), A160–A167. https://doi.org/10.1289/ehp.116-a160
Yashin, A., Yashin, Y., Xia, X., & Nemzer, B. (2017). Antioxidant Activity of Spices and Their Impact on Human Health: A Review. Antioxidants (Basel, Switzerland), 6(3), 70. https://doi.org/10.3390/antiox6030070
Weyh, C., Krüger, K., & Strasser, B. (2020). Physical Activity and Diet Shape the Immune System during Aging. Nutrients, 12(3), 622. https://doi.org/10.3390/nu12030622
Dhabhar FS. Effects of stress on immune function: the good, the bad, and the beautiful. Immunol Res. 2014 May;58(2-3):193-210. doi: 10.1007/s12026-014-8517-0. PMID: 24798553
Strengthened With All Power According to His Glorious Might
Strength Comes Through His Power
May you be strengthened with all power, according to His glorious might, for all endurance and patience, with joy giving thanks to the Father who has enabled you to share in the saints’ inheritance in the light. Colossians 1:11-12
There is nothing more comforting in times of cultural chaos, fear, and discontent than to read the words of being strengthened with power according to “His glorious might”! It takes the focus off of me and places it directly on the shoulders of the One in control. At the time of this letter to the church of Colossians there was confusion about Christian living and false teaching abounded.
Sound familiar?
As technology becomes the primary focus of our day, information is bombarding our minds and hearts at breakneck speed. Especially through all media outlets. Gone are the days of awaiting news through letters and savoring the words over and over again. Instead, we’re given sound bites of someone’s opinion on a matter instead of a rational explanation of what is taking place. If we’re not careful we and our loved ones can me mislead.
The assurance of God’s inspired word to Paul gives us a better hope in overcoming chaos and fear. He says we’ve already been rescued from the dominion of darkness and transferred us into the kingdom of the Son He loves! Although, physically our bodies are still here to working out our salvation with fear and trembling among precarious circumstances, spiritually we are with Jesus. Therefore, through faith in Him, we have redemption and forgiveness of sins.
How We Are Strengthened
Not only that, but POWER to resist the devil’s schemes. How wonderful is this promise amid the constant barrage of divisive tactics all around us? As soon as I feel his schemes coming along in my household, in my workplace, and on the road, I immediately start praising God and thanking Him for placing me with Him!
Moreover, my friend, I’m actively practicing what I read in scripture. If I want to sleep better and throw my anxiety out the window, all I have to do is grasp onto power beyond my own strength. I begin by praising God. Christ is the image of the invisible God, all thrones and dominions submit to Him! He is above all things and in Him all things hold together. You and I are secure in His love, so we can give Him praise when we feel like the world is closing in on us and taking our loved ones along with it.
It’s bold faith that see’s us through the refining fire of chaos, fear, and disdain of others. In our hearts and souls we have an unending calmness. The assurance He is working all things to our good and for His glory.
My Prayer For Today
Holy Father in Heaven, You see all things and know all things, My heart and *[FNAME]*’s hearts are before you this day bare and open to be filled. I ask you today Lord come and fill every empty place in our hearts. Remove any bitterness that lingers over lost dreams or disappointments. Help us come to peace with the things that are out of our control and look to you for fulfillment.
Lord, I pray for *[FNAME]* to be strengthened with all power according to your glorious might! This means the two of us bow before your son as the firstborn of all creation. For by him all things in heaven and on earth were created. Visible and invisible entities, whether thrones or dominions or rulers or authorities—all things were created through him and for him. Just knowing, Father, that he is before all things, and in him all things hold together gives me peace. I pray it does for *[FNAME]* as well.
We have hope with Jesus Christ as the head of the body, the church. He is the firstborn from the dead, that in everything he might be preeminent. For in him all the fullness of God was pleased to dwell and make peace for us by the blood of his cross. I thank you God, for this sacrifice because I know that me and *[FNAME]* were once alienated and hostile in mind, doing evil deeds, but Jesus reconciled us with his body of flesh by his death, to present us holy and blameless and above reproach before you. Praise you, God may we live in gratitude this day and every day with the fulness of your love. (Scripture taken from Colossians 1:15-22).
