Sources say 88% of the American population is metabolically unhealthy! Glycemic control is one element that plays a major role in helping us understand how metabolic health declines. We define metabolic disease as a waist circumference in men greater than 40 inches and greater than 35 inches in women. We may also see climbing blood pressure, cholesterol, and blood sugars at each yearly physical.

Continuous glucose monitors are making an impact in some circles to curtail these climbing health risks. They are all the rage in hip young athletic enthusiasts who are trying to understand their glycemic response and cheating blood sugar spikes.

It’s understandable to have concern about blood sugars when one in three adults in America have prediabetes and it is a major risk factor for developing Type 2 Diabetes and heart disease.

Does the young athlete have cause for concern for a glycemic response, too? If they are headed towards insulin resistance, yes.

Glycemic response is a reflection of circulating blood sugar after eating. The response will vary based on the amount of glucose absorbed from the food, it’s entry into circulation, it’s exit from circulation due to tissue uptake, and the liver’s ability to regulate glucose. (1)

The use of continuous glucose monitors among people with and without diabetes has brought to light how long a person’s blood sugar stays in a particular range. The time in range (TIR) for higher verses tighter glycemic numbers are associated with increased microvascular complications.

 Although experts still argue about its validity, glycemic index and glycemic load have science to back up their use as a valid tool in managing metabolic syndrome. Simply because it helps those with metabolic syndrome, diabetes, and prediabetes choose foods that have less impact on blood sugar. The measurement of how quickly carbohydrates break down into sugar for these individuals is important!

Glycemic Control Matters, But It’s Not An Indicator of Healthiness

The higher the number on a scale of 1 to 100, the more a food increases blood sugar.  However, glycemic index or load should never be considered in isolation, but in relation to the other aspects of a food’s energy contents, like fiber, micronutrients, and protein.

Just remember, whole food is and always will be your friend in health and preservative filled, packaged fake foods will not only spike blood sugar, but make your body work harder to detoxify its contents. Yep, fake food is your cell’s sworn enemy.

Therefore, a more sensible and accurate way to consider these other variables is to look at the glycemic load, which was developed by Harvard researchers.

Glycemic Response—Glycemic Index
Glycemic Response	Glucose in the bloodstream after eating in the individual. **A Spike of 30 to 40mg/dl per meal is ideal in most sources**	Rate depends on: Glucose absorbed from food, it’s entry into circulation, how quickly tissue uses it, and the liver’s ability to regulate glucose.
Glycemic Index (GI)	The rate at which blood sugar rises with food in relation to pure glucose. It does not consider the overall nutrient profile (antioxidants/vitamins/minerals)	Low GI < 55 Medium between 56 and 69 High GI is >70
Glycemic Load (GL)	The quality and quantity of food. Cooking, amount of ripeness, and processing affect the glycemic load, too. MAKE IT SIMPLE FOR YOURSELF AND DOWNLOAD THE FREE GLYCEMIC INDEX/LOAD APP	Low GL is 10 or less Medium is between 11 and 19 High is 20 or more

Keep in mind, the health of the individual and the ability of their muscles and liver to utilize the available glucose really does matter!

If someone has diabetes, gastroparesis, poor gut health, insulin resistance, fatty liver, inflammation, or is taking medication to lower their blood sugar; their glucose response is going to be different than a healthy individual with none of these issues.

Also, just because a food is low in glycemic load, does not mean it’s healthy! Remember hydrogenated trans fats? They are also low in all GI and GL numbers but a travesty to the health of our blood vessels. So, if you haven’t thrown out all your fake butter and pie crust yet, maybe start there.

Back to the main point: You and I need to understand even “healthy” individuals see a spike in blood sugar with simple carbohydrates (white flour, rice, sugar, juice, sodas, etc.).  Therefore, since we are all different and blood sugar response is a concern for us, it makes sense to know how we respond to the food we eat.

Steps to Measure Glycemic Response and Questions to Ask When Numbers are High

 However, we don’t need to invest in an expensive continuous glucose monitor to figure this out. We can buy a $30 glucometer at our local retail store and check how we respond to the food we eat.

How do we do that?

A fasting blood sugar is checked first thing in the morning without any food or drink on board, the desired result should be less than 100mg/dl. If it is consistently greater for more than a few days, we want to ask ourselves a few questions.

• “Did I eat late last night after dinner?”
• “Did the items I ate and drank for supper have too many carbohydrates and sugar and not enough fiber and protein?”
•  “Did I get enough movement in yesterday?” “Am I getting sick with a virus, or am I stressed?”

All of which can elevate blood sugar.

Another way to check blood sugar is to eat breakfast, check blood sugar 30 minutes later to see how the blood sugar spikes. Then again two hours after the meal to see how well our bodies utilized the sugar available. Established entities today say two hours after a meal blood sugar should be less than 180mg/dl. If it’s the old Endocrinology standard and the optimal level of 140 mg/dl, even better!

Now, I realize three finger sticks may be a bit much, but you do not have to do this every meal. You can record the day’s breakfast numbers, then the next day check before and after lunch, the following day, check before and two hours after dinner.

Recording each day’s rotation of meals, food consumed, spikes, and post meal blood sugars, will give you a nice journal by the end of the week to evaluate and make changes. It will also be a journal to share with your health care provider.

Intentionality is Key

Knowing blood sugar levels after meals helps us be more intentional about the choices we make.  “Why push our bodies to do the hard things they were not meant to do?” “Why tax and push our bodies to respond to repeated stressors like a high glycemic response, when it’s already working overtime to remove the everyday waste from our environment?

You know, the pollution, pesticides, herbicides, plastic particles, and ultra processed food without fiber.

Since we are becoming more aware of toxins, and endocrine (hormone) disruptors in our food with the Yuka app, it makes sense to check out an international table of glycemic index and glycemic load resource, too. It is available for you to review at Diabetes Care and will be found in this link:

International Tables of Glycemic Index and Glycemic Load Values: 2008 | Diabetes Care | American Diabetes Association

You will see very clearly after surveying this list of foods how much we need more fiber in our diet and less simple carbs.

Fiber is Your Friend for Cheating Blood Sugar Spikes

An analysis of 135 million people across 185 studies suggests a15-30% decrease in all cause mortality in people who eat a higher fiber diet. This includes a decrease in deaths from cardiovascular disease, diabetes, colorectal cancer, and incidence of heart attacks and strokes. (2)

If you and I are looking for an easy and delicious way to decrease our risk factors maybe we can eat more fiber each day!

We can do that by simply adding nuts and seeds to our main dishes, or increasing our intake of fresh fruits and vegetables with every meal.

Why fresh?

It is thought that 80-85% of vital antioxidants, and nutrients are lost with cooking. We need the enzymes and phytonutrients available in our fresh produce to help us fight disease. The fiber present helps us remove waste products, keeps us feeling full longer, and feeds our gut microbes well!

In turn, the gut microbes give us short chain fatty acids that help us control blood sugar better and lower cholesterol.

Cheating blood sugar spikes just got a little easier and tastier, my friend! Check out the site for more information on tasty fiber and well rounded whole meal ideas.

References:

1. Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019 Feb 2;393(10170):434-445. doi: 10.1016/S0140-6736(18)31809-9. Epub 2019 Jan 10. Erratum in: Lancet. 2019 Feb 2;393(10170):406. doi: 10.1016/S0140-6736(19)30119-9. PMID: 30638909.

Carbohydrate quality and human health: a series of systematic reviews and meta-analyses – PubMed (nih.gov)

Can you believe it? The holiday season is upon us already!

 Are you like me and my friends and already losing sleep over it? Well, not really losing sleep over the holiday season itself, but the added responsibilities that come with an already busy life. It’s kind of hard to stay focused on healthier eating and lifestyle patterns when we’re busy and stressed.

The purpose of my coaching style is to help you and me be flexible in these times of celebration and stress. So, what does it look like to keep our focus on the 4 pillars of health during our celebrations?

We’ve worked hard to establish new habits, and we feel better. It may be helpful to hang onto those long-term rewards when we’re tempted to give in to the instant rewards of the holidays.

Considering lifestyle (how we sleep, deal with stress, play, interact with others, and work) alongside our intake, frame of mind, and exercise will help us balance our time, enjoy the season more, and rest in its purpose, which is gratitude.

Although we are grateful and thankful for all of God’s blessings, picturing all the chaos ahead can be overwhelming. Maybe we can take a few moments to be quiet with him a little more often.  

Battling the interruption with the time change also throws a twist in our sleeping routine and we may lay awake thinking about. . . .

“What ifs” for hours!

How am I going to do. . . what if. . . .maybe I need to. . .

Whew! Please God, help with the imagined drama already! The pillar of health you and I need most at the busiest time of the year is our sleep and here we lay, thinking about things that haven’t even happened. I personally think we do this to prepare for battle.

A better idea to calm my heart and soothe my brain for imagined spiritual battles is to memorize scripture. Another way is a little trick I learned in Nursing school many years ago. It’s a sweet way you and I can train our brains as we begin this stressful time of year that sometimes steals our sleep.

First of all, I love how Jesus calls us to calmness:

” Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls.”

Mathew 11:28-29

Here is what you and see in these verses:

There is no burden he cannot carry better than you and me.

When we trust him to handle it, he gives us rest.

He is gentle and low in heart, meaning humble, and not prioritizing material things over people. He is not selfish or worried about what people think either.

Therefore, learning from him, we think like him and find rest for our souls!

HMMMM, sounds good to me! Now for the trick!

When you wake up in the middle of the night to do whatever. . . put yourself back to sleep by not letting any thought in your head but sleep.

Please do not grab your phone.

But this. . .No, sleep. What if. . . push it out with one word. . . sleep.

If you and I have to say it 1000 times, so be it. Do not let any thought enter your mind but one word. . . sleep. All the while you are taking deep breaths in and blowing out slowly as if you were sleeping.

I have been doing this little trick for many years, and it works for me, but please let me know how it goes for you!

Staying Active in Our Intentional Celebrations

Another great trick for sleeping better is exercise early in the morning, especially walking outside! Sounds crazy right?

But that is when the light enters our retina and resets our circadian rhythm. Dreading the chills and temperature changes in the weather don’t make this an appealing venture, does it? I get it, friend. Even though the crisp orange and yellow leaves drew me out of the house for morning walks over and over again in early fall, now, it’s rainy and cold.

The shortest, most spectacular blurb of the year is gone. Thel fleeting enjoyment of milder temperatures and scenery without humidity gave us a feeling of peace and rest.

Now most of the leaves are gone, and the desire to walk outside evaporates. However, it is a pillar of health you and I cannot avoid.

I mean, we have fresh baked pies and extra goodies this time of year everywhere. I don’t know about you, but usually for most people, more pie, means higher blood sugar and inflammation.

Therefore, the choice is clear for me personally and I hope it helps you, too: Eat more, move more. Plus, paying close attention to the stiffness in my joints the excess sugar causes remind me, no more sweets the rest of the week. We can count that as our cheat day.

Intentional celebrations can include a little walking after enjoying our treats. Grabbing a friend or a coworker and braving the cold gives you and me energy, focus, and strength for the rest of the day.

The alternative may be using a walking pad or treadmill while watching our favorite videos when we get home.

Either way, here are 10 reasons to include walking in our celebrations for physical and spiritual wellness this season.

• Walking increases our metabolism, especially in cold weather!
• Walking reduces stress
• It lowers blood sugar
• Walking strengthens bones and muscles.
• Walking is free and easy to do.
• Walking makes our lungs stronger.
• Fresh air is good for our mood.
• It’s a great time to pray and meditate on God’s Word.
• It’s wonderful for circulation, oxygenation of the tissues, and better lymphatic flow.
• Consistent walking strengthens our heart and helps lower blood pressure.

10 beautiful reasons to celebrate walking, my friend!

If we think physical walking has benefits, spiritual walking has at least 100 times more!

When we know God’s will, we hear his voice, and long to please him. Isaiah puts it quite simply. He assures us wherever we are walking, God is right there with us.

“Whether you turn to the right or the left, your ears will hear a voice behind you saying, ‘This is the way, walk in it.'”

Isaiah 30:20-22 ESV – And though the Lord give you the bread – Bible Gateway

So how do you find blessing in your daily walking patterns? What helps you stay focused and confident you can do this?

I look forward to hearing from you and serving you this season! You can find recipes, health tips, and encouragement here so don’t forget to subscribe to the site and take a look around.

Please share with a friend if you find these celebration reminders helpful. We’ll cover more in this series in the week to come!

You’re right, I don’t understand.

Several years ago, my sister was laid off from work and we decided to start a Bible study. As we walked around town putting up flyers for our new adventure, she said, “We should do it at the jail.”

In the silent recesses of my mind, I balked. Thoughts loudly and vehemently swirled around my inability to handle such an adventure.

My low confidence in leadership and lack of skill navigating the complexities of a jail ministry led me to blurt out immediately, “You don’t understand, I don’t feel called to do a jail ministry, I just want to study the bible with other women.”

I know. . . excuses, excuses! But, honestly, I didn’t’ feel ready, or spiritually mature enough. Or maybe I just didn’t have enough love for the women hurting there at that point of my rededication journey.

You see, like many in the church, I had lived my life with God on the backburner. I said my prayers throughout the day, went to church on Sundays with my family, and lived the best I could.

It wasn’t until after my girls graduated high school and I looked back at every single area of my life where God had carried me, loved me, forgave me, and guided me through my rebellion that I fell before him in tearful gratitude and thanksgiving.

The Strong Conviction to Understand

Rededicating my life to him soon after, my thirst for more of his word became insatiable. I longed to share this freeing feeling with other women struggling in their faith journey. Hence the Bible study adventure with my sister.

Needless to say, the venture was a flop. No one came to the library for Bible study. She went back to work, and I spent my days off studying by myself and inviting women to join me in my living room.

It started small with two or three of us, and eventually grew as we felt the urge to move it to the local library and offer it to women in our community.

Two years later, a sermon I was listening to and a passage in the Bible struck me with strong conviction. John the Baptist is sitting in prison and contemplating his predicament, which leads him to question Jesus.

The preacher on television shares his ideas of John’s thoughts: “If Jesus is who he says he is, he will get me out of here.” “If he loves me, he will save me.” He is feeling doubt because he knows Jesus’ power, yet he is not experiencing freedom from his circumstances.

 “When Jesus had finished giving orders to His disciples, He moved on from there to teach and preach in their towns. When John heard in prison what the Messiah was doing, he sent a message by his disciples and asked Him, “Are You the One who is to come, or should we expect someone else?”

Mathew 11: 1-3

The faithful John the Baptist is questioning Jesus. Perhaps he is lonely or scared. Maybe he is beginning to feel betrayed. I’m pretty sure my sinful thoughts would lead to, “After all I’ve done for you?”

I’m not sure. What would I say about Jesus if I were in John’s predicament?

Putting myself in John’s shoes for just a split second allowed the Holy Spirit to wash over me with conviction and purpose. Memories of my sister’s idea flooded my brain. I knew in that moment, “I have to go to the local jail and tell women how much Jesus loves them.”

Seriously, Lord, I didn’t feel you prompt what I think you prompted.  

I can’t do that. I don’t know how to do that. My ugly flesh balked again. Really? If that is true, I won’t have any difficulty. He will open every door and there will be no obstacles. And that is exactly what God did. Every query got a yes, and every request to learn more and be a presence in the local jail was answered.

At that point I was an experienced Bible study facilitator, but I had never taught a lesson. So, I prayed often during my study time for God to give me words, songs, and scriptures to help these women see no matter what they did, God still loves them.

Understand, It’s Going to Be Hard!

God is faithful! My two thirteen-week stints at the jail taught me to trust God and love others in a way I have never done before. I’m not going to sugar coat the situation, because personally it was rough, heart-wrenching, and discouraging.

One particular day stands out to me above all the rest. The minimum-security drug rehabilitation unit I visited held six women. As we sat around a table and I started my lesson on Rahab, I assured the ladies that every single person inside these four walls and outside these four walls sins; we just sin in different ways.

However, every single one of us will be forgiven of our sins when we lay it before God, and accept his son Jesus as Lord and Savior. He in turn transforms our hearts to will and want what he wants!

A girl, I’ll call Nadine (not her real name), a newly baptized Christian, looks at me with tears welling, and screams, “You don’t understand! I’ve committed murder! I had an abortion!” As I’m digesting this confession and my soul is feeling the depth of her pain, the women in the room begin to confess, too.

The woman on my left says, “I’ve had an abortion.” The girl next to her, I’ve had two abortions.” Around the table they confessed their multiple abortions until it came to the last woman who said, “I didn’t have an abortion but I tried every way I could to kill that baby. I even . . .”

I can’t put into words her confession. It still creates a horrific image of pain and heartache in the deep corners of my mind. For the first time, I am seeing the heavy, darker side of an issue that brings people to battle.  Yet, no one wants to talk about the long-term consequences for women who make this choice.

God is showing me hurting, desperate women; numb and suppressing the pain of their sin for so many years they turn to drugs for escape, instead of him.

Volunteering at the Pregnancy Resource Center did not prepare me for this!

My mind was fiercely battling with images of tortured babies and the pain of this one woman who could not forgive herself.

Praying desperately for the “show no emotion” facial expression, and for the right words to minister to this woman, I pulled her aside to pray with her and over her.

Specifically, I assured her, “You don’t understand, Jesus holds your little one now and did the second he departed this world. He is also holding onto you! You confessed, you repented, you turned from your sin and now you are a new creation. The old girl you once were is gone and, in her place, a new girl stands, forgiven and fully cleansed of murder. I pray now, God gives you the power to forgive yourself.”

Revelation 21:4 says this: He will wipe away every tear from their eyes.
Death will no longer exist; grief, crying, and pain will exist no longer, because the previous things have passed away.

What we only get a glimpse of now in ministry, we will understand fully when Jesus returns.

Bible Study Teaches Me to Understand

 Bible study has taught me over the years God is faithful. When he leads me to a difficult place he leads me through it. I got in my car that day and let the tears flow. I hit my steering wheel with my fist and questioned why he let me experience such pain and heartache in the world.

Slowly, in the depths of my soul, I felt the Holy Spirit wash over me. His comforting embrace deflated all the pent-up anger and frustration. In its place was an appreciation and softening of my heart that was missing two years before. He sees and feels their pain the same way I do.

 You and I can study the Bible all we want, but until it moves us to become the hands and feet of Jesus, it is our secret treasure.  It’s freeing power to remove sin and change lives is held closely and tightly.

The sad truth is: As much as we love being together and talking about his amazing power in study, we will never persuade a dying and broken world of their need for him in the comfort of our little groups.

“You don’t understand” becomes a true statement from a lost world to a saved one.

Unless. . . we take the time to put ourselves in someone else’s shoes, wipe away a few tears, and give them the hope of glory we hold so dear. It doesn’t have to be a jail either! It can be a nursing home, a workplace, a health club, or even a daycare. There is someone out there who needs us to listen, validate their situation, and offer them hope.

The great news is, when God leads us to it, he will equip us through it!

Check out the site for more encouragement to understand our walk!

I’m here for you!

Mysty

Simplifying Health Faithfully

I love to use every part of the potato when cooking! When they are fresh out of the ground, and cleaned, I peel them to make this super easy potato peel hash.

This way, we keep the majority of minerals and vitamins found in the peel of the potato for all of our body’s needs. Waste not, want not, right?

The surprise spice that gives this dish a different spin is the ranch seasoning and chicken apple sausage. Yum!

Potato Peel Hash Benefits

Combined with spices from the herb garden, alongside some onions and peppers, this tasty dish stacks up as a nutrient dense main course. According to a PubMed article, a serving of baked potato can provide 18% of our daily requirement of potassium, 6% of our copper, magnesium, phosphorous, and 2% of our calcium and zinc. (1)

For you and me the mineral composition of plants is important because we need them for every muscle contraction, all nerve impulses, maintaining water balance, and so much more!

Even more impressive, is when we look a little deeper, we find there are over 200 potato genotypes! Colleges studying the mineral content of various potatoes find red potatoes have the highest mineral content, and russet potatoes the lowest.

Of course, the various colors and types of potatoes will provide a variety of different minerals for us to enjoy at our leisure. In general, they are a better nutrient dense option over French fries, any day!

My hubby and I have enjoyed growing them at home since early 2000. If it’s not raining, we plant them the weekend after St. Patrick’s Day. Although each year holds its challenges, we’ve learned they like cold weather, lots of rain and rich deep soil. More importantly, it’s well worth the care and effort of growing these special plants so we know how our food is produced.

It makes it hard to waste any part of this fruit of the earth, too!

Sure, we could place the peels in the compost pile and reuse for fertilizer. But who wants to do that when we can make a delicious meal like this potato peel hash?

Devotion

God has been good to provide! He always is! When I think about how hard things were for ancient people it makes me respect gardening work so much more.

Can you just imagine the amount of water we use each day compared to them? It seems unreal, picturing them lugging water from a well or river source to their homes. I’m sure they took many trips to those places and providing for the animals and plants first would take most of their day.

It makes me appreciate the availability and convenience of our water source each time I turn on the faucet for a drink or to boil water for tea! God is always faithful and giving of his wonderful gifts. We see His divine nature in the things He made all the time!

Even though I cannot outgive God, I can be consistently thankful for each tender shoot of plant that appears each spring. Loving Him and giving Him praise for the ability to tend the plants, enjoy their growth, and anticipate digging into their earthy goodness at harvest is something we look forward to each year.

Let us enter His presence with thanksgiving; let us shout triumphantly to him in song.

For the Lord is a great God, a great King above all gods.

The depts of the earth are in His hand, and the mountain peaks are His.

The sea is His; He made it. His hands formed the dry land.

Come, let us worship and bow down; let us kneel before the Lord our Maker.

(Psalm 95: 2-6)

The Psalmist goes on to say we are the people of His pasture, the sheep under his care. Today if you hear His voice: Do not harden your hearts! (8a) Whew! To know and appreciate His tender loving care is a special feeling, my friend. Rest in it as you enjoy this recipe!

Super Easy Potato Peel Hash Recipe!

I hope you enjoy this very simple potato peel hash! If you’re new to the site please subscribe to receive health tips and recipes in your inbox a couple of times a month. While you’re here check out other potato recipes like this Potato and Tomato Salad-– Fun fact! Cooled potatoes become a resistant starch, meaning it’s structure changes from a sugary fat storing molecule to a gut feeding microbiota nourishing fiber! How cool is the potato?

Have fun trying the recipes! If you need a health coach for workplace wellness, individual, or family, I’m here for you! Check out the services page here!

God Bless!

Mysty

Simplifying Health Faithfully

References:

Pandey J, Gautam S, Scheuring DC, Koym JW, Vales MI. Variation and genetic basis of mineral content in potato tubers and prospects for genomic selection. Front Plant Sci. 2023 Dec 22;14:1301297. doi: 10.3389/fpls.2023.1301297. PMID: 38186596; PMCID: PMC10766833.

Turkey Meatball & Pineapple Rice is an easy and delicious meal that will be ready in about 30 minutes. My go to for any easy dish is a well-stocked kitchen with all my favorites on hand for easy preparation and delivery to the table. Isn’t that what we all do?

We’ve got our favorite grains, lean meats, beans, root vegetables, salad greens, extra virgin olive oil and spices ready to go!

It makes quick meals a snap and we are leading our families with zeal. Plus, we can pair this meal with a brightly colored side salad of fresh greens, peppers, tomatoes, and fresh herbs and we’ll meet a good chunk of our nutritional needs for the day.

Benefits of Turkey Meatballs & Pineapple Rice

There is a good amount of quality protein and fresh herbs in this dish. But even better, we get sweet pineapple with its bromelain to help us digest our food well. God knew exactly what we needed before the foundation of the world, and he took care and love providing it in the things he created for us!

The zeal of his leadership makes me smile every time I think about it. It makes me want to follow in his footsteps. Do you follow him and lead with zeal, too?

Devotion

Romans 12 describes the various gifts of grace given to the body of Christ. Among the many gifts, leading with zeal stands out to me for busy parents struggling to care for their families spiritually and physically. It is a massive job we do not take lightly, and we need all the grace we can get!

. . For as in one body, we have many members, and the members do not all have the same function, so we, though many, are one body in Christ, and individually members one of another.  Having gifts that differ according to the grace given to us, let us use them: if prophecy, in proportion to our faith;  if service, in our serving; the one who teaches, in his teaching;  the one who exhorts, in his exhortation; the one who contributes, in generosity; the one who leads, with zeal; the one who does acts of mercy, with cheerfulness.

Romans 12: 4-8

Zeal comes from the Greek work zelos that sounds like boiling water bubbling over. That inner feeling of doing well for others. Setting an example for our children to be people of integrity, honor, and trustworthiness is well worth our hard-fought efforts. Knowing God placed this gift before us and in us, makes it truly doable. . .and enjoyable.

So, here you go! Lead your kids with a 30. . ish minute meal and 5-minute devotion on zeal!

Turkey Meatball & Pineapple Rice

I hope you enjoy this turkey meatball & pineapple rice dish as much as we did! There are so many fun ways to make 30 ish minute meals check out the site to find vegan ideas or other quick main course meals! Your talents will bubble over with all the ideas you come up with!

Have a great day and remember to serve your family and others with zeal!

What God puts in the garden is good!

Have you ever noticed most jars of mayonnaise in the store are full of soybean oil? Ick! A mayo free chickpea salad sounds much better!

I saw this recipe several years ago in a grocery Magazine and they used mayonnaise. I can’t find it anymore, but I remember it was just like my favorite chicken salad recipe with grapes, celery, and pecans.

However, using plain Greek Yogurt in place of the mayo gives it more protein, probiotics, and less inflammatory seed oils. Of course, if you prefer a vegan dish, you can use your favorite coconut or almond yogurt to make this protein rich salad quite nice, without excess oil, too.

Although I make a honey mustard dressing (1/2 cup plain yogurt/1 tsp mustard/1 tsp of honey) you can easily substitute your favorite flavors or leave the yogurt plain. Maybe try paprika, chili sauce, or turmeric with chickpeas. . . use whatever sounds good to you!

I serve this salad over a bed of greens, or in a lettuce wrap. However, it’s also good with a little extra fiber and protein in a Chia & Flax Tortilla!

Whatever you decide to do, I’m sure it will be good!

Benefits of Mayo Free Chickpea Salad

Because everything God puts in the garden is good!

According to the USDA Nutrient Database for reference, chickpeas hold 8.86 grams of protein, 7.69 grams of fiber, 49 mg of calcium, 48 mg of magnesium, and 291 mg of potassium per 100 grams. They have a low glycemic load, which helps keep blood sugars stable. (1)

No spikes and drops in blood sugar are what we want, right?

Several studies cite chickpeas as lowering LDL-C cholesterol and Total cholesterol, while also lowering blood pressure. (1) I’ll take that special loving care from the Creator any day!

The PubMed article I’m citing today, refers to chickpeas as pulses, the edible seed of plants in the legume family. I think it’s interesting the captive Daniel, in the Bible refused to eat the king’s rich food and requested “pulses”. After 10 days he and his comrades looked healthier than all the other men.

At the end of ten days, it was seen that they were better in appearance and fatter in flesh than all the youths who ate the king’s food. So the steward took away their food and the wine they were to drink, and gave them vegetables (pulse, KJV).

Daniel 1 ESV,KJV – Daniel Taken to Babylon – In the third – Bible Gateway

Mayo Free Chickpea Salad Recipe

I hope you enjoy the connection of how well we are cared for and how our health is improved when we take advantage of the simple things provided for us in life!

It’s fun to explore new recipes and flavors as we seek better health, spiritually and physically!

This mayo free chickpea salad is just one of many ways to eat more vegetable-based meals throughout the week.

Have a great week!

References:

Wallace TC, Murray R, Zelman KM. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016 Nov 29;8(12):766. doi: 10.3390/nu8120766. PMID: 27916819; PMCID: PMC5188421.

An easy and tasty treat is at your fingertips with these low sugar cranberry macadamia nut blondies. It is an end of lunch light sweetness that makes you feel like you are cheating on your eating plan but you’re not.

It’s made with coconut flour and some of my favorite seeds to give it added protein and fiber. Even better, the cranberries are sweetened with juice instead of sugar, while the batter is slightly sweetened with maple syrup.

Cranberry Macadamia Nut Blondie Benefits

The inulin in this recipe amount to 2 teaspoons, that’s about two servings containing 10 calories, 5 carbs, and 4.4 grams of fiber. Inulin is made from organic chicory root which comes from the dandelion family.

It is thought to help stabilize blood sugars, works like a stool softener, and feeds our good gut bacteria. According to a Healthline article a 12-week study showed the oligofructose in this little gem decreased levels of ghrelin (the hunger hormone) in 48 adults.

Pairing this fiber with flaxseed meal and chia seeds gives each serving of this end of meal treat just over 3 grams of fiber per serving and 4 grams of protein. You know what that means?

Yep, you are well on your way to meeting your fiber and protein goals for the day.

You may notice I use chia seeds in most of my blondies or breakfast bars, too. The following graphic illustrates why. . . there are powerful benefits of adding this little jewel to any recipe. (1)

Recipe Devotion

God’s amazing handiwork is seen in some of the smallest and simplest things he made, aren’t they?!

We didn’t understand or see the power of antioxidants until a few short 40 years ago. The ability for these polyphenols and isoflavones to protect against cancer, diabetes, heart disease, and painful inflammation is truly stunning.

He also understood ahead of time how our overabundant environment of ultra-processed food would contribute to hormone dysfunction and illness. I am so grateful for his thoughtfulness and foresight in planning our rescue!

Now, if we only understand and appreciate his efforts by partaking of his magnificent garden!

For since the creation of the world God’s invisible qualities—his eternal power and divine nature—have been clearly seen, being understood from what has been made, so that people are without excuse.

Don’t forget what God puts in the garden is always good! His plan for our physical and spiritual health is perfect. We can lean into his guidance and settle in His word to find contentment in every aspect of our lives.

Cranberry Macadamia Nut Blondies

I hope you enjoy making your own cranberry macadamia nut blondies for a quick on the run breakfast or use them for after dinner treats. There are many other breakfast bar ideas on the blog, so feel free to look around and check them out!

If you need coaching, I am here for you!

References:

Knez Hrnčič M, Ivanovski M, Cör D, Knez Ž. Chia Seeds (Salvia hispanica L.): An Overview-Phytochemical Profile, Isolation Methods, and Application. Molecules. 2019 Dec 18;25(1):11. doi: 10.3390/molecules25010011. PMID: 31861466; PMCID: PMC6994964.

I’m continually wondering how to reduce waste in food items. So, when summer comes and watermelon is plentiful, making a watermelon rind pie seems logical. Well, it may actually seem a little odd to some people, but being open to possibilities with God’s creation is why he gave us a brain, right?

After all, we are made in his image and after his likeness, which could mean a number of things. (Genesis 1:26) However, the ability to think, have character traits similar to him, and to create things, all come from God.

Therefore, it’s fun to look up ways to experiment with food leftovers, especially large items like watermelon rind!

Devotion

God gives us so much joy in the little things, doesn’t he? We can explore new things, use our imaginations, and create pleasant things for the people we love. The gift of life and the fullness of joy is being carved and molded into the image of his Son, Jesus.

I can’t think of a more generous gift or way of living than to be pleasing to others. Although, I’m not great at doing it all the time, it is my heart’s truest desire.

Every minute of our devotion to what is good and pleasing to God, matters, my friend.

He sees and He knows, how you want to please Him, too. Eventually, our ultimate pleasure is being with him forevermore.

You make known to me the path of life;
    in your presence there is fullness of joy;
    at your right hand are pleasures forevermore.

Psalm 16:10-11 ESV – For you will not abandon my soul to – Bible Gateway

In the meantime, we’ll enjoy everything he puts in his Word, the garden! There are more than a few benefits to this watermelon rind, than I ever knew.

Once I got some taste testers in line and proper feedback, I was able to tweak the recipe to be more texture and taste friendly. Oh… . and this much watermelon rind is enough to make two pies! So, you may want to double the pie crust recipe below for another, or use your standard pie crust recipe.

So, are you brave enough to try it?

I will definitely try it again, since the texture issue is fixed! I’ll post better pictures, too!

If you haven’t subscribed yet, don’t forget to do that on your way out.

Also, be sure to check out other low sugar summer treats on the blog! Low Sugar Cherry Tarts, Energy Boosting Breakfast Brownies, and Cranberry White Chocolate Granola Bars are a few.

If you need a wellness coach, I am here for you request an appointment here!

Mark 1 shows us the beginning of the gospel of Jesus Christ, the son of God. His message of repentance, the faith required to believe, and his authority are all on display.

John the Baptist prepared the way,

John appeared, baptizing in the wilderness and proclaiming a baptism of repentance for the forgiveness of sins.

Mark 1:4

I think it’s interesting after Jesus’ baptism the Spirit immediately drove him out into the wilderness. When he returned, he began driving out demons (spirits).  Here are the points I noted:

1. The demons knew him and saw his authority.
2. He taught the scriptures with authority.
3. With a word, the demons came out and Jesus silenced them.
4. At once, his fame spread everywhere in the region of Galilee.
5. He healed many, and cast out demons.

We know from the scriptures; demons have zero power in the presence of Jesus. They are silenced, sent away, and they even know their ultimate fate of torture for eternity.  

But knowing this, the demons have no power to stop their evil acts. Much like lost souls have no desire or power to stop living for themselves and harming others in the process.

The cycle of sin and abuse spiral out of control as demonic activity reigns in the lives of people. Whether they try to escape mentally through pleasure seeking, are driven to eating excessively, buy all the latest trends, or drown themselves in work, the insidious power of evil won’t loosen its grip.

 People invite more demons in through their lifestyle choices. Before they know it, the people around them are sucked into the swirling abyss of constant pleasure seeking and escape from pain. Innocent children are affected and turned towards evil too and not by their own choice!

And here we thought the Old Testament was dead and gone.

Nope.

God just chose this place and time to put his Son in the midst of their depraved culture to show us and them who the demons and eventually we—will surrender to.

At the mighty name of Jesus, EVERY knee will bow!

When scriptures like this speak to you and me and God opens our eyes to areas where demonic spirits have more control over our lives than the Holy Spirit, we have hope.

 All we have to do is call on him, my friend.

No demon is too big or too strong for Jesus.

If it’s the spirit of anger—hand him over to Jesus.

If it’s the spirit of fear—trust Jesus to meet your needs.

If it’s the spirit of unbelief—-ask for faith to take over instead.

If its’ the spirit of greed, gluttony, power, or selfishness—-sincerely plead with Jesus to reign over your heart in its place.

If it’s sexual sin, confess to him and repent—he is faithful and just to forgive.

No one is above the need for Jesus.

A centurion and a synagogue leader are perfect examples in the Bible of how the strong may become weak. They heard of Jesus’ power and authority to heal spiritual and physical ailments, and both came to him. They understood authority as leaders of men, who were both holding high positions, yet now power to help the people they love.

No matter how important these men were, they came to a place of humility and understood the greater power of God.

In like manner, no matter how important we think we are, eventually we will all come to a place of humility before Jesus, too.

He has been given all authority and all power. The centurion said,

Just say the word and my servant shall be healed. (Mathew 8:8)

I want that kind of faith and confidence. At the same time, I want the humility to surrender my past, my pain, and all my ugliness to him.

You and I have the wholeness of the gospel and the fullness of Jesus to absorb these next few weeks and I pray we understand it as the complex, deep, and abiding word that it is.

In it we will see miracle after miracle, and healing after healing. But we will also see Jesus submitting to Father God’s will.

If we understand that concept as the most important element of worship, I believe we will walk away from this study with unshakable faith.

I look forward to studying with you! Check out the resources on the blog for your physical and spiritual encouragement!

Carob & almond butter dates are small little delights to enjoy after a protein packed meal. Although, carob is not the same as cocoa, it does have a similar flavor. It’s milder than chocolate, and if we have a sensitivity to chocolate, or heaven forbid. . . don’t like it. . . carob might be a good substitute.

Anyway, since I like playing with food, I’m giving it a try. If you’ve visited this site much at all you can probably guess the reason why.

The nutritional value of carob makes me a fan!

Benefits of Carob Almond Butter Dates

Carob comes from the Mediterranean area and is rich in phytosterols. It is particularly rich in D-pinitol, an antioxidant that lowers cholesterol and improves blood sugar regulation. It is helpful in scavenging free radicals that can be precursors to cancer, while at the same time reducing oxidative damage to the pancreas and liver. Paired with dates, another polyphenol rich gift from God’s garden, and you and I get a double dose of goodness for improving HDL-cholesterol. (1)

The fiber-rich dried date is slow to raise blood sugar, and also contains calcium, magnesium potassium and zinc. (2) Overall, the nutrient rich benefits of these two garden goodies is well worth the 5 minutes it takes to make them! I love how God puts his divine stamp on everything he makes!

Devotion

So I will bless you as long as I live;
    in your name I will lift up my hands.

My soul will be satisfied as with fat and rich food,
    and my mouth will praise you with joyful lips,
when I remember you upon my bed,
    and meditate on you in the watches of the night;

Psalm 63:4-6 ESV – So I will bless you as long as I live; – Bible Gateway

King David, the Psalmist, praises the Lord despite being fiercely chased by his enemies. His trust is fully in God spiritually and physically, remembering in his thoughts and prayers a relationship outside of his circumstances. How inspiring it is to see a war-torn soul like his search for and praise God with joyful lips.

We can turn to Him in our distress too!

Our souls will be just as satisfied as our tongues are with a sweet and tasty treat!

Carob & Almond Butter Dates

I hope you like the taste of Carob & Almond Butter Dates as much as my friends and I do!

I’ll be looking forward to more ways to use Carob for treat recipes very soon!

It might be a nice addition to some Copycat Kind Bars or Breakfast Bars!

Take care, and God bless!