I did not come up with this idea, but I love it! I am naming this energy bar a copycat kind bar because it reminds me of a kind bar, taste and texture wise. I also changed the nuts and seeds in the original recipe to the ones I prefer!

You be sure to do the same and make it your own! You and I can all thank the lovely German lady on YouTube, Lena, (from Sweet and Healthy) who made these little rounds and called them cookies.

Trust me, they are not cookies!

But they are simple to prepare, low in natural sugar (honey), and full of protein and yumminess! She has many ideas, and they are all low in natural sugar.

The only reason I am posting this as a recipe here is so I can calculate my nuts and seeds of choice in the recipe plugin and see the macronutrients available in these energy bars.

Each energy bar round has 10 grams of protein, 4 grams of fiber, and only 2 grams of natural sugar.

Benefits of Energy Bars

Nuts and seeds are rich in heart healthy fats! They are good sources of protein and fiber, too!

Not only that, but nuts and seeds in these bars provide good source of vitamin E, some B vitamins, magnesium, potassium, selenium, and zinc.

They help us feel satisfied after a nice salad, keep us feeling full longer, and have just enough sweetness to feel like an indulgence!

Can you imagine drizzling some honey and salt over the top? Or maybe, adding dark chocolate chips?

There are so many ways to make them your own! Have fun experimenting with them!

My son, eat honey, for it is good,
    and the drippings of the honeycomb are sweet to your taste.

Proverbs 24:12-14 ESV – If you say, “Behold, we did not know – Bible Gateway

What God puts in the garden is good!

Check out more recipes here on the blog! Let me know how you like them by giving them a rating!

Take care!

A delightful theme I see in Ezra is even during the dark reign of sin’s captivity and punishment, the hand of the God is on us. Are you like me, and sometimes wonder how much of the circumstances you are experiencing are of your own creation?

In my teenage years and early adulthood much of my confusion, pride, pain, and lack of solid relationship was born out of my own rebellion. Dark, ominous thoughts, and self-loathing lingered through those early years.

Much like Israel emerging out of seventy years of captivity, my own darkness began to finally abate at nineteen. I wonder in awe sometimes at how the hand of God was all over me during that time and it brings me to tears to see the parallel in Israel’s history.

Please join me this week as we read the book of Ezra and see how the hand of God is on him and his people as the exiles, whom Nebuchadnezzar the king of Babylon had carried captive to Babylonia, return to Jerusalem.

In the first year of Cyrus king of Persia, that the word of the LORD by the mouth of Jeremiah might be fulfilled, the LORD stirred up the spirit of Cyrus to make a proclamation throughout the kingdom. (Ezra 1:1)

The proclamation is “Whoever is among you of all his people, may his God be with him, and let him go up to Jerusalem, which is in Judah, and rebuild the house of the LORD, the God of Israel. And let each survivor, in whatever place he sojourns, be assisted by the men of his place with silver and gold. (v3-4a)

Not only were they to be given money, manpower, and the animals to assist in the work of rebuilding the temple, ALL of the vessels of the house of the LORD that Nebuchadnezzar carried away will be returned.

How do you see God moving the heart of a pagan (nonbelieving) king in these verses?

King Cyrus decrees the God of heaven charged him to build a house at Jerusalem and return all the vessels of the temple. I see God moving heaven and earth in perfect harmony as he orchestrates kings to do his bidding for His purpose and His glory.

The exodus, the end of slavery, the growing legacy of David and Israel’s rise and fall, all play a part in reflecting His power and holiness. Knowing God moves in a mighty way helps my faith stay strong when things happen that I don’t understand.

Most importantly, I also see what the enemy takes, God will restore.

The pain of arguing and fighting, and the insecurity poverty wrecks in a home to the point of total rebellion, is no match for the love he is capable of showering over every situation to reach those He loves.

What area of your life can you look back on and see the hand of God there guiding you? Take a moment to thank Him and if you haven’t yet, maybe ask Him to restore the peace, the harmony, and the contentment you once knew, or maybe never knew.

Ezra-The Scribe and Rebuilding of the Altar

Ezra is a scribe skilled in the law of Moses, that the LORD, the God of Israel, had given, and the king granted him all that he asked, for the hand of the LORD God was on him. (Ezra 7:6)

Now in the second year, after their coming to the house of God at Jerusalem, the Levites and kinsmen who came out of captivity appointed Levites to supervise the work.  

As we read Ezra 3:10 -13 take a moment to see and savor what true repentance and understanding looks like when a people remember how worshipping God wholly and completely used to be.

Please, write your thoughts about what the Holy Spirit is showing you in these verses in your journal and I’ll share mine below.

The children of Israel gathered to make sacrifices to honor God in the original place of the first temple Solomon built. As the people gathered to build the temple and stones were laid, the childhood memories of the first majestic temple come flooding into their hearts and minds.

They are overcome with such a mixed bag of emotions they are undone! Regret, shame, relief, redemption and awe of God roll up in their hearts and they dissolve into weeping messes.

Repentance works that way.

When past pain, heartache, and sin’s repercussions are behind us and a feeling of forgiveness and love emerge to wash all the shame away, we are left with tears of redemptive joy!

Jesus the cornerstone of the eternal temple will come a few hundred years later and establish a new place of worship. He creates the avenue of redemption through his life, death, and resurrection and restoration takes place in the temple of our body.

Glory to God for this amazing picture of grace and salvation.

Ezra 5-6 Opposition Abounds but God is Still Moving

We don’t know how much time elapsed but the governor of the outlying province and his associates saw the rebuilding of the temple and were threatened by the Jews’ prosperous work and convinced Artaxerxes they were wicked and rebellious.

So, he makes a decree to stop the work on the temple and the rebuilding of the city until the reign of Darius.

 Zerubbabel and Jeshua began to rebuild again as letters to Darius are sent to search the royal archives and for the decree of Cyrus to rebuild the house of God in Jerusalem.  Darius the king makes a simple decree:

Let the work on this house of God alone.

The cost is to be paid to these men in full and without delay from the royal revenue, the tribute of the province Beyond the River. May the God who has caused his name to dwell there overthrow any king or people who shall put out a hand to alter this, or to destroy the house of God. (Ezra 6: 7,8b,12)

What do you see happening in this passage of Ezra 5-6?

How do you respond when you face opposition to what God has called you to do?

Once again, God directs the heart of a king to provide authorization, approval, and funds to rebuild the place of worship. It is he who orchestrates the big picture and allows things to fall into place.

What would happen to the stress, worry, and dissatisfaction of our lives if we just trusted God with the big picture?

The cost of our redemption is paid in full by Jesus.

Whatever is needed to lift us spiritually comes in the form of a loving church family and a solid effort to read God’s Word daily.  In the midst of this, the adversaries flee and ask for a blessing and prayer!

Ezra Sent to Teach the People

In Ezra chapter seven we see the repeated phrase “for the hand of the Lord his God was on him” (we also see it in the first person–  “the hand of the Lord my God, was on me” and in the plural form—“the hand of our God on us”).

My friend Gayle uses this phrase often in natural conversation.

She can fall down and bruise her face and she’ll say, “The hand of the Lord kept me safe and I didn’t hurt myself severely.” Much like Ezra and his contemporaries, she sees the hand of God in her life.

She even lives in expectation of God’s hand upon her. What would that look like in your life?

As you and I read the letter of King Artaxerxes in Ezra chapter seven we see this beautiful truth all over it!

1. He makes a decree that anyone (the people in captivity) who wants to return to Jerusalem may go.
2. Ezra is taking the Law of God with him.
3. Silver and gold are supplied by the king and his counselors for the house of God.
4. The money will be used for worship and whatever else is required for the house of God.
5. Whatever is decreed by the God of heaven, let it be done in full for the house of God.
6. Ezra is given power to appoint judges and magistrates to enforce the Law of God.
7. Ezra is to teach those who do not know the Law.

Ezra says, “Blessed be the LORD, the God of our fathers, who put such a thing as this into the heart of the king, to beautify the house of the LORD that is in Jerusalem, and who extended to me his steadfast love before the king, his counselors, and before the king’s mighty officers. I took courage for the hand of the Lord my God was on me, and I gathered leading men from Israel to go with me.” (Ezra 7:27-28)

Ezra 7 ESV – Ezra Sent to Teach the People – Now – Bible Gateway

Now, the beauty of the bible is its authentic style and genuine portrayal of the character of God and the character of the people represented. Despite having the letter from the king giving him all authority to carry out the above tasks for God, Ezra was still afraid!

When you and I are given a task to do for God we can expect to meet opposition on every side and experience some fear. We can have the decree of salvation firmly tucked into our soul and still be ashamed to ask for help, too!

So, before we step out in faith, we can humble ourselves before our God to seek Him for a safe journey for ourselves, our children, and all our goods.

If we declare God’s hand upon our lives, we also have the freedom to walk in it!

As you read Ezra chapter eight this week look for the hand of God on his people and enjoy the same promise it carries into the lives of each and every Christ follower you know.

I am especially enjoying how to face the fear of a God given task in verses 21-23 and the action plan displayed by Ezra and the returning exiles to defeat fear.

What nuggets of truth in these verses can you hold onto and memorize for your next battle with fear?

Ezra Prays About Intermarriage and The People Confess

The end of our reading this week takes us through Ezra chapter 9 and 10.

We understand from scripture that intermarriage with foreign wives led the Israelites away from God. In their worship, their daily lives, and how they treated one another.  The order of repentance for them and for us is to confess and turn away from sin.

This sounds very harsh and contrary to God’s command to “honor the wife of your youth” and take care of the widows and fatherless”. But I don’t see God saying not to support them financially and give them what they need.

I see God pointing out the children of this union do not know him. They don’t even speak the language of their father’s people. Scripture is clear about Rahab the prostitute from Caanan, and Ruth the Moabite being accepted by God because they gave up their pagan ways and followed the One True God.

So maybe, when you and I read these chapters and the command to put away foreign wives and children we can read it through the understanding of God’s grace and goodness.

God does not turn his back on those who repent and have a sincere heart change. There is no evidence of this in the wives of the returning exiles or else they would be accepted by God. The influence and abominations of their unclean ways will continue to influence their husbands.

God says we can’t have two masters, or please both masters, because we will be led astray.

Since God sees all and knows all, His decision here is right and just.

How do theses passages speak to your heart today?

Is there someone in your life influencing your faith in God in a negative way?

How can you pray for rescue in this situation?  

The Israeli survivors were still allowing the dark reign of sin to define who they were. The were embracing the culture’s ungodly ways and creating pain and heartache for their families in the process.

When I participate and approve of things contrary to God’s Word, I am doing the very same thing. God warns me not to do things or become deeply involved with events/people/ organizations that tempt me to forget Him.

This doesn’t mean I can’t associate with them, because I am to be in the world and not of the world. However, I don’t want my affections, personal goals, and identity to get so enamored with the world that I forget the good God whose hand is upon me at all times.

Find your own nuggets in the book this week, my friend! I pray if lifts you and carries you through all your questions and concerns! If you want more encouragement from Bible study check out the Daniel Overview, too!

Do you ever find yourself wanting more time to relax?

Maybe you just want a few hours to meal prep or play.

My hope for this Better Bonding Challenge is to put some strategies in place to help you and I do just that.

How Does A 414 Better Bonding Challenge Work?

So, welcome to this challenge of 4 weeks/1 night/4-hour better bonding challenge.

Maybe you’ve decided what night to begin your screen free time, and what hours work for you and your family.

Chances are you’re thinking about activities or your grocery list. Perhaps you even have your bible ready.

Or maybe you need more time think about it and are here looking to see what the challenge is all about.

Regardless of where you are in the decision process, I am so glad you are here!

Please take your time, read the post and the graphics and let me know if you have any questions.

Who knows?

Maybe God is calling you and I to gather with our family because He has something extremely good for us in the next four weeks!

 And he who searches hearts knows what is the mind of the Spirit, because the Spirit intercedes for the saints according to the will of God. And we know that for those who love God all things work together for good, for those who are called according to his purpose. 

Romans 8:27-28

Romans 8:27-29 ESV – And he who searches hearts knows what – Bible Gateway

Most importantly, I know He will honor the time you and I take to draw closer to Him and to one another.

I believe this 414-bonding challenge will be easy to implement, and helpful in giving you and I family time to build our faith in God.

At the same time it builds structure in our homes, places God at the center of our lives, and helps us carry out the Great Commission within our family.

We are equipping our children to read God’s Word, and giving them solid principles, life lessons, and time to discuss how the scriptures apply to our lives.

Part of the challenge includes a time for meal prepping.

Just think for a minute about four whole hours one night a week with no phones, TVs, laptops, or video games!

What would you like to do, distraction free?

Will it be peaceful, or will there be chaos?

Maybe it is a time to think about the health and well-being of the entire family. Preparing meals for the week as a family can help us all plan and eat more nutritious food.

Better food means a better mood and better sleep.

I’m ready for all of that, how about you?

You decide what works best for your family in this wonderful space and time together.

If you need ideas I have worksheet to start you off with an example itinerary. You’ll find it here:

I have some pretty good meal prepping strategies on this website if you’d like to check them out during your meal planning phase!

10 Ways to Use Tortilla Wraps

Meal Prepping with Chicken

Leftover Turkey Ideas

Breakfast Ideas

Easy No Knead Bread

Once we get the meal prepping strategy ready we can relax.

Have you ever just laid in the floor and let your child or your partner play with your hair.

Oh, my! Keep me awake for the next activity!

Maybe we can adjust the sequence of these activities just a bit and save that one for last! It really depends on your day.

Did you have a long exhausting day moving around a lot or did you sit most of the day?

The energy we expend and the food we consume really affects our energy levels. You do you on this one!

If we’ve had a stressful day we may not feel like play time in this bonding challenge.

However, when we find the energy to get up and move, 9 times out of 10, we feel better for doing it!

What is fun for you and your family? Does kicking or passing a ball sound fun?

Maybe, singing a song and dancing to a tune. . . oops no phone, what will you use? An old-fashioned radio or record player without a screen?

Summary

I hope and pray this 414 Bonding challenge is something worthwhile to get you started on family time and a healthier eating routine.

I am here for you if you need encouragement, click here to join. Maybe get some extra support by getting your tribe of friends and family to do this with you!

I look forward to serving you!

Check out the Focused Family Health Podcast and follow for weekly ideas and strategies for biblically improving family health.

The biggest impact the book of Daniel has on me as a bible student is: Unfailing character, faith, and resolve cannot be removed no matter what the circumstances are or who rules the world.

Judgement came to Israel and the fate of the people resulted in either captivity, famine, or death by the sword. Daniel is one of the captives taken to Babylon and entered into the king’s service. He and three of his friends have their names changed, learn a new language, and are taught the customs and laws of a new nation.

Since he is held accountable to the “chief of Eunuchs” I can assume he and his friends have also been made eunuchs. Just imagine the fear, trauma, and anxiety of leaving literally everything you knew as a young man and entering the service of this pagan ruler.

“Daniel resolved he would not defile himself with the king’s food or with the wine he drank. And God gave him favor and compassion in the site of the chief of Eunuchs.” Daniel 1:8

Daniel has no control over his life except in the area of food. All the choices of study, how he lives, the language he speaks, and even his name is dictated by a new king.

As followers of Christ, we can relate, can’t we?

We live in a culture that wants to dictate right and wrong with an evil lens. We can choose to go along with it or take a stand. The massively greedy retail giants control the airwaves and try to pollute our view of what’s good.

Daniel and his friends, made up their minds they would not defile themselves.

Later, God honors the three friends in one of the most spectacular displays of grace I’ve ever seen in the bible! You know this story from when you were a little child in Sunday School. The fiery furnace.

King Nebuchadnezzar creates a statue of himself and expects everyone to bow down and worship him.

“Then Nebuchadnezzar in furious rage commanded that Shadrach, Meshach, and Abednego be brought. So they brought these men before the king. ¹⁴ Nebuchadnezzar answered and said to them, “Is it true, O Shadrach, Meshach, and Abednego, that you do not serve my gods or worship the golden image that I have set up? ¹⁵ Now if you are ready when you hear the sound of the horn, pipe, lyre, trigon, harp, bagpipe, and every kind of music, to fall down and worship the image that I have made, well and good. But if you do not worship, you shall immediately be cast into a burning fiery furnace. And who is the god who will deliver you out of my hands?”¹⁶ Shadrach, Meshach, and Abednego answered and said to the king, “O Nebuchadnezzar, we have no need to answer you in this matter. ¹⁷ If this be so, our God whom we serve is able to deliver us from the burning fiery furnace, and he will deliver us out of your hand, O king. ¹⁸ But if not, be it known to you, O king, that we will not serve your gods or worship the golden image that you have set up.”

Daniel 3:13-18

Daniel 3 ESV – Nebuchadnezzar’s Golden Image – Bible Gateway

Character, faith, and resolve in the face of death and being burned alive is before the three young friends of Daniel. Making a choice against everything honorable and holy takes extreme courage and faith. They are resolving in their hearts not to bow down to idols.

At the risk of death, they are not giving in to evil, and their core values shine a light on what really matters in life.

Remaining faithful to God.

It reminds me of Jesus in Luke 12:8-12 telling the disciples not to deny him before the authorities. He tells them “everyone who acknowledges me before men, the Son of Man also will acknowledge before the angels of God”. He tells them not be anxious about what they will say, because the Holy Spirit will teach them what to say.

Time and again God is there for faithful believers. Daniel and his three friends escaped famine and sword and were shown favor.  Today is no different.  It is exactly how we as Christians can have bold faith and respond when we are attacked for our convictions.

We can graciously and respectfully refuse to bow down as evil rages in our culture and Christ will show up to strengthen us.

He was in the fiery furnace with Daniel’s three friends and he will be there for our fiery trials too.

What encouragement do you find in this today?

How is God using your circumstances to draw you closer to Him?

Daniel and The Writing on the Wall

Moving through the book of Daniel we see his life is long as her serves four kings of the Medo-Persian empire. In Daniel chapter 5, we meet Nebuchadnezzar’s son:

 ^“Belshazzar, when he tasted the wine, commanded that the vessels of gold and of silver that Nebuchadnezzar his father had taken out of the temple in Jerusalem be brought, that the king and his lords, his wives, and his concubines might drink from them. Then they brought in the golden vessels that had been taken out of the temple, the house of God in Jerusalem, and the king and his lords, his wives, and his concubines drank from them. ⁴ They drank wine and praised the gods of gold and silver, bronze, iron, wood, and stone.⁵ Immediately the fingers of a human hand appeared and wrote on the plaster of the wall of the king’s palace, opposite the lampstand. And the king saw the hand as it wrote. ⁶ Then the king’s color changed, and his thoughts alarmed him; his limbs gave way, and his knees knocked together.”

Daniel 5:2-6

Daniel 5 ESV – The Handwriting on the Wall – King – Bible Gateway

The queen mother remembers Daniel and his ability to interpret visions. I’m sure the picture of her deceased husband succumbing to his pride and eating grass like a wild animal is still etched in her memory.

I infer Daniel is put aside in this king’s court because the queen mother has to remind him who Daniel is. Nebuchadnezzar made him chief of the magicians, enchanters, Chaldeans and astrologers because of his ability to interpret his dream.

Here is what we can gather from the text:

1. Belshazzar is in active rebellion against our holy God by purposely defiling the instruments used in the worship of God. His life is one of disbelief, revelry, and worship of wealth and false gods.
2. When he sees the writing on the wall his merriment fades and the color drains from his face as his knees knock.
3. He doesn’t even know what it says, but he is terrified to see a human hand appear and write on the wall.
4. His mother remembers Daniel and urges for him to be called.

Friend, God sees the heart of everything we do. Daneil may have even felt forgotten when Nebuchadnezzar passed, but God still has plans for him. The unwavering favor of God over his life, I believe, is a result of his prayer life and unflinching character.

It is an example of faithful living I cherish and hope to live out myself.

The queen mother remembered the light and wisdom found in Daniel. May we too be remembered for trusting God humbly for answers.

How does Daniel’s vision make you think about our culture’s attitude towards God today? Are there similarities? How so?

What does the picture of revelry then fear in this king show you about his character?

What stands out to you in Daneil chapters 5 and 6?

Daniel, the Angels, & His Visions

In Daniel chapters nine, the aging prophet begins to reflect on the exile of his people and the time elapsed in captivity. He begins to pray, earnestly, fervently, and with great remorse for the sins of his nation.

If you’ll notice as we read the Bible in a Year, Daniel’s prayer is much like each prayer of his contemporaries. The prayer pattern of the prophets looks like this:

1. They acknowledge the authority, love, and power of our mighty God and pay him the reverence and respect he is due.
2. Then they confess their sins and the sins of their leaders and people. The lack of obedience, the greed, the idolatry, and intentional following their way instead of God’s way.
3. Lastly, they ask for God to hear their prayer, listen to their pleas, and grant forgiveness, mercy, and redemption.

As he was speaking, the angel Gabriel came to him and assures him he is greatly loved. I did a three-day Bible lesson on this for the YouVersion Bible app a few years ago. It just amazed me the level of care and concern God showed Daniel.

I am convinced it is because of his unfailing character and unflinching faith.

Don’t you want that for yourself and your family today?  I sure do. Fear can consume us if we take our eyes off the Lord and all he’s done for us.

Daniel 9:20-11

At the end of chapter nine and beginning of chapters ten and eleven, Gabriel explains to Daniel the spiritual battle taking place in the heavenly realms and gives him a vision of how this long battle will end. Kings and kingdoms will rise and conquer, and their power grows to plunder and spoil the lands they take over, but only to fall to the next king and kingdom.

Daniel is trembling and troubled for weeks at the site of this future vision of destruction and devastation. But low and behold, the final King, the messiah Jesus Christ will come to rule and reign forever!

Daniel Chapter 12

“At that time shall arise Michael, the great prince who has charge of your people. And there shall be a time of trouble, such as never has been since there was a nation until that time. But at that time your people shall be delivered, everyone whose name shall be found written in the book.” Daniel 12:1

The good news of the gospel is not good news until you and I understand the bad news. I think if people could just wrap their minds around their own sinfulness and falling short of our holy God, then they would understand why they need a Savior.

Jesus says, “Do not fear those who kill the body but cannot kill the soul. Rather fear him who can destroy both soul and body in hell.” (Mathew 10:28) There is a promise from Him encouraging us not to focus so much on this life and our bodies, but to really think about our souls and eternity.

In chapter twelve we see this promise come to life, for the people of Israel and for us, who place our trust in the Lord.

“And many of those who sleep in the dust of the earth shall awake, some to everlasting life, and some to shame and everlasting contempt. 3. And those who are wise shall shine like the brightness of the sky above, and those who turn many to righteousness, like the stars forever and ever. “ Daniel 12:2-3

If your walk with God and my walk with God, meaning our faith, words, action, and writing, turns others from their sin and towards the righteousness of Jesus, seeds of faith are sewn.

God waters them to make them grow! Someday, long after we leave this earth, those who listened and obeyed are wise and will shine like the brightness of the sky above.

Summary

Wow! Daniel’s life of unfailing character and unflinching faith is rewarded in a beautiful way. The assurance to go his way until the end is locked into place. He shall rest and stand in his allotted place at the end of days. (vs. 13).

Enjoy the book of Daniel this week my friend and let me know what nuggets you find there!

What do you learn about God in chapters 9-12?

What do you learn about the future?

How does knowing the future draw you closer to God?

What dos placing your faith and trust in God look like in your daily life?

I look forward to serving you here and on my podcast, Family Focused Health, where we tackle health topics each week and what God provides in His Word and the garden to sustain us body and soul, check it out on the podcast page!

Moving through the book of Ezekiel you and I will see the glory of heaven and the Spirit of God in motion. Ezekiel is called to prophecy to the house of Israel but is also warned by God about their hard hearts. They will not listen to what he has to say about the coming judgement and their idolatry.

We see this resistance in ourselves and the ones we love, don’t we?

Does anyone want to hear about their lifestyle and habits that don’t honor God or themselves? It’s just not what we want to hear! The people of Israel are no different.

Ezekiel has a mountain of resistance before him and some really bad news to share. So, what does God do? God gives him a picture of the throne of glory and how the hosts of heaven worship and honor God.

The stark comparison of heaven’s glory and proper worship to Israel’s confused mix of a little of God here, and a little pagan there is striking.

The half-hearted loyalty and stiff-necked people are stubborn and resistant to the only true Deity who can give them peace and contentment.

So, I think of Ezekiel as the heart of stone prophet. Not that his heart was hard but that his message was a plea for people to tear down the wall around their hearts that shuts God out. You know that wall all of us carefully build to protect ourselves from emotional turmoil and further disappointment.

Much like Israel, our culture places too much trust in the world around them. They get sucked into the mainstream of life and its ways and before they know it, the principles of God’s law are forgotten. As a society, they depend on jobs, finances, or the government for security and even guidance.

Ezekiel is saying to Israel, and I believe to us, wake up.

He becomes the watchman to warn the people of their wickedness—even though God’s already told him they won’t listen. God puts it this way:

“If I say to the wicked, ‘You shall surely die,’ and you give him no warning, nor speak to warn the wicked from his wicked way, in order to save his life, that wicked person shall die for his iniquity, but his blood I will require at your hand. But if you warn the wicked, and he does not turn from his wickedness, or from his wicked way, he shall die for his iniquity, but you will have delivered your soul.”

 Ezekeil 3:18-19

Judgement came to the house of Israel, and the people were scattered. Yet God’s plan to redeem and restore them is a beautiful shadow of how He will send His son Jesus, a few hundred years later, to save us.

God tells Ezekeil the exiled people of Israel will be given a new heart!

They will realize their sin and repent of their idolatry.

“And I will give them one heart, and a new spirit I will put within them. I will remove the heart of stone from their flesh and give them a heart of flesh, that they may walk in my statutes and keep my rules and obey them. And they shall be my people and I will be their God.”  Ezekiel 11:19-20

Questions to Ponder:

• Why do you think the Holy Spirit put theses verses in the bible?
• How does it move you to think, speak, or live for God in a different way?
• Are you a watchman for the lost people within your influence?

The hope of the gospel is to surrender our entire way of thinking to the Lord Jesus Christ and confront the broken awful blackness of our soul. As we lay it before him and ask Him to redeem and restore us, a new regenerated soul is born. We have a one heart with Christ, a new heart and a new spirit.

Gone is the heart of stone with its cracked wall of feeble protection that allows loneliness, jealousy, envy, and greed to seep in and corrupt our souls. In its place is a pliable, open softness towards ourselves, our past, and those around us!

It’s a heart willing to forgive generously, love unconditionally, and move excitedly to honor and please God.

Glory to you, God for the message of freedom to face our sin, confess our sin, and lay it before you for our healing.  A new life here and for eternity!

God bless you, today. I am praying for you as you read this and listen to the message God has for you! You’ll find more encouragement, recipe devotions, and health tips on the blog, so look around and let me know what you think!

I’m expanding my physical and spiritual health ministry into a podcast too; it’s called Family Focused Health and it’s on Spotify! I would be so grateful if you can join me there each week for health topics, scripture, and ways to implement healthier lifestyle habits into our lives.

Ok, January week 3 meal prepping is underway for the week! Hang in there, busy friend, this is doble! I will list the items and the cost and keep it simple for you.

How are we thinking differently these days about meal prepping?

Maybe we’ve made the decision to move more, have a better attitude, trust the Lord more and the world less, or maybe we are making better choices in our eating habits.

The thought patterns may be small but. . Oh! How effective they become when we take one step at time, master it, then move forward.

Intention is the key for me when it comes to all of these factors. I have to start with prayer, then move to Bible reading first thing in the morning.

As the day progresses so does writing tasks, workflow, moving, and eating. One of my favorite things to do to make my life flow more effectively and help me stay on track is to meal prep.

Although I move between making wraps and quinoa bowls, soups, salads, and meat dishes. . . all play a huge part of my meal prepping days and being intentional.

January week 3 Meal Prepping is super simple and delicious:

Keep in mind, I use organic in all of my meals as much as possible because of the heavily laden pesticides sprayed on our food. So, the prices below reflect that cost.

If organic items are not available or I can’t afford them, I soak the food in baking soda and vinegar to remove the pesticides and rinse them well. I do this with organic, too!

Here are January Week 3 Items and the cost:

• Organic whole chicken —-$16 (sometimes I get two when they are close to expiration, so keep an eye out!)
• Carrots —$2.99 for 32 ounces
• Celery—$2.79 one bunch
• Onions—$1.59
• Garlic—$1.99
• Salsa– $1.79
• Spring greens–1 lb—$5.99 or 5 ounce container for $3.29
• Wraps–-Make your own, the recipe I have makes 12 medium wraps, or 16 small. I seriously could not find a decent wrap on the Kroger website that has quality ingredients. If you find one use it!

So, a total cost of this meal prepping is $29 (rounded up) is for 6 servings of soup, 12 Wraps (I already had the flour), and 6 salads. That’s three days of eating for two in our house. It may be two days if you have young children, or 1 day if you have growing teens!

How to do it!

One whole organic chicken in the Instapot for 32 minutes (its 8min per pound)

Chop carrots, celery, onions, and garlic.

Get a small jar of salsa ready (or chop fresh tomatoes/peppers/onions)

You’ll be finished chopping in less than 32 minutes.

Pull the chicken out carefully, and let cool a few minutes until it’s ready to handle.

Separate it into three sections, removing the gristle and bones (I totally puree all the tiny bones and meat in my bullet and only the large bones and skin are wasted, I keep it for my chili) keep the broth and place it in the soup pot of veggies.

One section is shredded for wraps, one for soup, and one for a salad.

Don’t you get excited when life becomes a little easier and you don’t have to think about what to cook for dinner every day?

There are more ways to use wraps on this blog so please check them out! I am here to serve and encourage you in your health journey! It does take work, but I think you and I are up to the task!

Devotion

We can’t do this alone; it takes a good network of supportive people. It reminds me of Nehemiah rebuilding the wall around Jerusalem in the Bible. He had the torn down wall, ruined city, and the people on his heart. Mourning what was lost and thinking about its previous splendor and purpose to honor God, he stepped up to make a difference in the lives of his people.

He rallied each family, and side by side, they began to work on the portions of the wall around Jerusalem.

So, we built the wall. And all the wall was joined together to half its height, for the people had a mind to work.

Nehemiah 4:6

Nehemiah 4 ESV – Opposition to the Work – Now when – Bible Gateway

Amazing things happen when we have a mindset to do the work. Whether it’s moving more, arguing less, loving exponentially, or eating healthier.

Our bodies rally to do the internal work of restoring and repairing our cells the way God designed them to do. The preservatives, additives, pesticides, and poison of the world and food are no longer appealing to us or our children.

Sometimes it takes planning and sacrifice, but the key is keeping it simple and enjoyable, with our focus on the prize.

The prize is good health, a stronger body that fights infection well, and a clear mind. God’s plan established the ingredients for both thousands of years ago in the garden of Eden.

The mountain of resistance we face is daunting and the only way we can climb it is with a consistent plan in place. A plan that satisfies and doesn’t make us feel deprived!

For instance, I can take any of these items to a party and enjoy the party. Once I’ve fed my cells, I can take a small piece of whatever delightful dessert is catching my eye.

I have found, when my cells are satisfied, there are fewer cravings and dissatisfaction. So, a small piece of chocolate or a sliver of cake is enjoyable and savorable as it tops off my healthy meal! I may even choose not to eat it at all!

Regardless of how you approach your battle strategy in being healthier spiritually and physically, I am here for you! Let me know how you’re doing and if you need more wellness coaching, we can do a discovery call!

When I meet a client with allergies, I want to help them find healthy substitutes for what they “think” they’ll be missing. So, naturally a whole grain sourdough comes to mind for someone with a wheat sensitivity.

The problem with premixes of gluten free flours is they are very expensive, and they are not very nutritious. I mean just reading the label shows they are refined white rice flours and starches. This is no better than refined white flour and sugar to spike blood sugar and insulin levels in the blood.

Both of which are responsible for making chronic disease and inflammation in the body worse, not better. As caring parents we can do better.

It’s an effort of love to learn how to do it, and even though I’ve played around with gluten free grains for the past twenty years, I have to admit, bread making is a learning curve.

The complexity of the flours, the binding ingredients needed, rising, and the water absorption capacity are all new factors to consider. Therefore, it makes sense to just follow a recipe, right?

LOL, I wish it were that easy for me. But it’s not. I have several varieties of grains in my pantry, and I have to make do with what I have. So, the resources I found helpful were on YouTube. Mary’s Nest has a great video that breaks down the various gluten free flours and there are several blogs that work through the water absorption.

One of the comments on Mary’s video said, “Use two parts flour to one part starch”. Now, that is something I can work with! Simple directions combined with a good resource for binding agents, and some past experience with dough consistency.

Another resource I used on YouTube was Elly’s Everyday Wholegrain, she is using millet to make her sourdough and that is the primary flour I am using today. I also have amaranth grain I want to use and some oats. The problem is I don’t have the psyllium husks and can’t find it anywhere in town.

I’m substituting ground chia seeds and flax seeds to see how it goes.

I also wanted to do a nutritional comparison of a gluten free flour blend and this wholegrain recipe to show you how we can make a healthier gluten free bread.

Compare The Homemade Ingredients and Nutrition of the Loaf Above with a Popular Store Brand of Whole Grain Gluten Free Bread Below

Benefits and Drawbacks

The thing I love about this bread is there is 5 grams of protein and 4 grams of fiber per slice! Not only that, but there is also a good bit of potassium and iron. Although magnesium and B vitamins are not listed on the nutrition label, they’re in there, too!

The millet and amaranth (if you choose to stick that in and remove 1/3 cup of the millet) alone provide 30mg of magnesium per slice of bread. There is also biotin, niacin, and selenium present to provide optimal health.

A drawback for making this bread and what I learned is it definitely needs a long baking time. I got it out 10 minutes early and although edible, it was doughy. I’m toasting it daily on the frozen setting of my toaster to counteract that mistake. Otherwise, it would have made a great sandwich bread.

Something else I noticed; there was ZERO gas and bloating with the addition of flax seeds! That has never happened before. I may have a wheat sensitivity after all.

Taste wise, the amaranth is quite strong, so if a peppery taste is not one your palate joys, it may take some getting used to alongside the ground chia—you be the judge on that. However, I’d sample a little to see if I like the flavor before diving in to purchase the grain and make an entire loaf.

I prefer the taste of hard white and red wheat grains, but this is okay.

Cost wise, you and I come out ahead on this loaf of bread. The cost of a comparable gluten free whole grain bread on the shelf is $5.49 and I made this loaf, with twice the nutrition, for about $4.34. I’ll take that bargain any day.

When we explore new ways of baking whole grain sourdough, we find out all kinds of good things!

And may we never forget the source of all good things—the mighty God who provides these lovely nutritional grains for us! What he puts in the garden is good!

Preparation day this week is full of breakfast bars, and they are gluten free. Blueberry chia bars not only provide the antioxidants and nutrients we need, but they are also full of flavor we can enjoy.

The best part is the cost and nutrient profile beats the commercial brand on the shelf by a long shot! There are 7 grams of protein and 6 grams of fiber in each bar of our homemade, whole grain gluten free bars.

You and I can make 9 bars for roughly $3, whereas the store brand is almost $6.

Benefits of Blueberry Chia Bars

Knowing this breakfast bar has double the nutrients of store brands, no synthetic vitamins, added flavorings, colorings, or highly processed seed oils, will be worth the effort to find quality ingredients and make these bars.

The millet and oat combo alone, give this recipe around 170mg of magnesium per 100 grams of flour. It is also rich in potassium, zinc, selenium, and B vitamins. Lutein and zeaxanthin are present, too! The antioxidants in the blueberries namely the flavonoids, anthocyanins, and quercetin help with oxidative stress.

As we know, reducing oxidative stress helps blood vessels relax and lowers blood pressure. Antioxidants also clean up DNA damage and help reduce our risk for cancer and heart disease. (1)

Devotion

What God puts in the garden is good! He knew our need for His salvation plan and His divine design of our food long before He created mankind. I never get tired of reading about how His hand is upon the prophets of old as they shared his promises.

Even more effective is knowing His hand is upon everything we do when we follow His lead today. It is a huge relief because it takes away the worry and the fear that come with striving. The prophet, Ezra, learned this during his years of captivity in Baylon.

 And Ezra came to Jerusalem in the fifth month, which was in the seventh year of the king. For on the first day of the first month he began to go up from Babylonia, and on the first day of the fifth month he came to Jerusalem, for the good hand of his God was on him. For Ezra had set his heart to study the Law of the Lord, and to do it and to teach his statutes and rules in Israel. (Ezra 7:9-10)

Ezra 7 ESV – Ezra Sent to Teach the People – Now – Bible Gateway

Blueberry Chia Bars

I hope you like these blueberry chia bars! I have plenty more gluten free items on the website that can help you if you have a gluten or wheat sensitivity. So, I hope you check them out and let me know how you like them. The page to book a health coach is here! It is my pleasure serving you.

Have a blessed day!

Mysty RN/BSN NBHWC

References:

Cassidy A, Mukamal KJ, Liu L, Franz M, Eliassen AH, Rimm EB. High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women. Circulation. 2013 Jan 15;127(2):188-96. doi: 10.1161/CIRCULATIONAHA.112.122408. PMID: 23319811; PMCID: PMC3762447.

Another year, another promise, another hope for a different outcome loom before us in a couple of days. New Year’s plans come in strong, and we find ourselves resolved to do something. The resolve may look different for you and me, but at the heart of it is the desire, and determination, to change.

This new desire may be so strong we write it down and place it somewhere close to refer to time and again. It’s like the wellness vision tool I encourage my clients to think through and develop. Writing down strong statements affirming their strengths, abilities, skills, and support systems helps them visualize the healthy person they want to be.

The client then develops an overarching statement emphasizing those attributes. If you are interested in formulating yours, I have a free download for you when you subscribe to my site. I’ll be happy to share it with you!

Resolved–Formulating a Plan

Now, back to the hope of a new day and a new year.

How do you see yourself taking steps towards your new resolve? Maybe you need a priority list of things you’d like to accomplish. Perhaps it would help to write down all your thoughts then prioritize them in number of urgency or importance.

The hope may be to spend more time with family, stress less, care more about people, eat less sugar, be more active, read more books, pray more, be involved with the community or study more.

Whatever your dreams are for the coming year, God is here for you. He wants you to live the abundant life His son died for you to live. Guilt free, shame free, and hoping for an honorable walk with Him.

If you’re like me and need a little reassurance, please take a moment to read Daniel’s thoughts about resolve in Daniel chapter 1.

But Daniel resolved that he would not defile himself with the king’s food, or with the wine that he drank. Therefore, he asked the chief of the eunuchs to allow him not to defile himself. And God gave Daniel favor and compassion in the sight of the chief of the eunuchs, 

Daniel 1:10-11

Daniel resolved to not eat the luxurious food and wine from the king’s table. He also found favor with the chief eunuch who granted his request of vegetables and water. Daniel’s resolve comes from his dedication to the One true God.

Although not clear in the text, it is inferred that the food was used in pagan worship and did not contain was the Mosaic law described as “clean”. Regardless of the state of the food, Daniel’s resolve came from his desire to continually honor God.

Despite his captivity, being stripped of his identity, and placed in a palace to learn a new religion, language, and way of life, he remained true to God.

His prayer life, kindness, respectful attitude, and ability to maintain his faith in a culture of depravity gives me hope to carry through my challenges too! I hope it does for you as well!

After all, staying the course on our new hopes and dreams is so much more than a New Year’s resolution! Because truthfully, we don’t always approach them with the planning and seriousness they deserve.

Sometimes we just jump in and tackle the monstrous goal with all of our newfound drive, then fizzle out in a frazzled, defeated mess. All the previously failed attempts come rushing forth and we berate ourselves once again.

But what if we take a different view and implement the baby steps necessary for success?

Resolutions are weak and wear out if we don’t determine our true need and plan accordingly.

The allure soon fades when we don’t see the results we want. Or we get caught up with the same daily grind and fall back into our familiar habits of comfort food, mindless eating, sitting for long periods of time, and fault finding.

Given his circumstances, what do you think Daniel would say to that mindset?

He resolved (determined in his mind) to do something different than the world around him for the purpose of honoring God with his mind and body.

What does being resolved look like for you today and how can I pray for you?

I am only a discovery call away if you need extra help, too. You can book your appointment here and find recipes and encouragement too. I look forward to serving you!

Mysty

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My favorite no-sugar cookie is hands down, coconut cherry almond! When I say no-sugar, I mean zero unrefined processed sugar and lightly sweetened with a couple of tablespoons of maple syrup.

So, yes, you and I will get some carbs and fat in this delicious cookie for the holiday season, but we will also load up on fiber, nutrients, and antioxidants. That’s why when I do our traditional cookie day, I make this low sugar coconut cherry almond cookie for my personal enjoyment.

Being careful to indulge and not binge is the key to staying on track with healthy eating. One way to do that is to think about the upcoming holiday parties and plan meals and treats accordingly.

Asking ourselves a few questions keeps us aware and intentional about what we are eating.

How many parties am I attending this week and what can I do between them to offset indulging?

What treats at work, school, or home are tempting me between meals that I can choose to set aside and savor after my salad for lunch? Enjoying the small treat after feeding my cells will help me feel satisfied and full. Also, by eating it this way, I am not spiking my insulin or blood sugar between meals.

Some Benefits of Coconut Almonds and Cherries

Since saturated fat has been ostracized for decades, it may be a little difficult embracing its beneficial properties. However, they are still there! For instance, coconut oil has been shown to help with weight loss and Alzheimer’s. It also has antimicrobial, antifungal, anti-inflammatory, and anticancer effects. (1)

As with any high fat, high calorie food, we want to be wise in how we combine it with other foods. When Pacific Islanders ate their native coconuts with all the fiber present, they were at low risk for metabolic disease. Once they began incorporating highly processed (refined white flour, refined white sugar, etc.) foods to their high saturated fat diets, they too became susceptible to increasing risks of cardiovascular disease.

Almonds are also rich in monounsaturated fats, polyunsaturated fats, vitamin E, fiber, potassium, and magnesium, nutrients essential to heart health. (2) Throw in some anti-inflammatory cherries, some fresh milled soft white wheat with all its B vitamins, and overall, you have a decently healthier cookie. As I always say, “What God puts in the garden is good!”

We can enjoy a few treats with our family and friends while keeping the fruit of self-control firmly in our hearts this Christmas season. I pray you are filled to overflowing with the love of God and His plan for restoration for one and all.

The Lord is not slow to fulfill his promise as some count slowness, but is patient toward you, not wishing that any should perish, but that all should reach repentance. 

2 Peter 3:9

I savor the hope, joy, peace of Advent too, but there is something about the love that tops it off and stirs my heart in a way nothing else does. It’s so nice to rest in the love of God, and not worry so much about feeling unloved by others.

I talk more about God’s love in The Gift of Love blog post, check it out if you have time.

In the meantime, I hope this low sugar coconut cherry almond cookie becomes one of your favorite treats for the holidays as much as it is mine!

Coconut Cherry Almond Cookies

I hope you enjoy this easy cookie recipe and share it with your family and friends! I look forward to offering more recipes and health tips on this blog without annoying advertising.

You can always contact me for coaching if you need further assistance in making healthier choices. I look forward to serving you!

Merry Christmas!

Mysty

References In Order of Use:

1. Sekhar S, Makaram Ravinarayan S, Kashmer D Yu A, Kilic F, Dhawan R, Sidhu R, Elazrag SE, Bijoora M, Mohammed L. Are We Nuts Over Coconuts? Studying the Effects of Coconut Oil on Low-Density Lipoprotein and Cardiovascular Diseases: A Systematic Review. Cureus. 2022 Apr 17;14(4):e24212. doi: 10.7759/cureus.24212. PMID: 35637823; PMCID: PMC9132222.
2. Kalita S, Khandelwal S, Madan J, Pandya H, Sesikeran B, Krishnaswamy K. Almonds and Cardiovascular Health: A Review. Nutrients. 2018 Apr 11;10(4):468. doi: 10.3390/nu10040468. PMID: 29641440; PMCID: PMC5946253.