Hello friend! I’m calling this month, determined December because you and I’ve worked hard all year to feel better and function with clarity and purpose, so we don’t want to blow this healthy streak we’ve got going, right?
The joyful season of Christ’s birth is fun to celebrate, but if we have a sugar addiction it can derail us completely!
Since we don’t want brain fog, high insulin, low energy, chronic pain, and stiffness creeping back in either, we need encouragement to stay the course. So, how do we stay determined?
For me, it’s easier to focus on the good, enjoy the people and places, and remember why I started this journey in the first place.
However, I’d love to know how you stay in the groove of healthy eating, sleeping, and activity during the holidays. Maybe you keep your wellness vision statement handy, so you don’t forget why you started. Or maybe you just feel so much better without all the sugar and heavy carbohydrates, you can see past the pretty packaging.
Whatever the reason, I am here with you, and making the best of every situation. One of those situations is the habit of snacking. I mean that is exactly what it is for me, a habit.
At times, it is just part of our culture and something we do, but most of the time we are not even hungry. Where does that term come from anyway, is it a marketing term pounced on by the food companies to sell more products and make more money?
Determined Not to Snack
Well, after a little research, I found out that snack comes from an old Dutch work, “snak” which means to bite or snap. The original term is similar to the sound of a dog’s teeth snapping when they are trying to steal a morsel of food. It then became associated with small bites or meals. So, here we are today with the term firmly ingrained into our daily lives.
I can think of several reasons snacking is not the same today as it once was. I’ll share a few with you today and let you decide on how you want to proceed with those intermittent small meals. If we’re not homesteaders, preppers, or farmers, generally speaking:
We are not dependent on the land for our meals and food is not scarce
We don’t have to walk far or climb a tree or do much work to gather our food
Most meals are obtained from our grocery store or local fast food restaurant
The meals we partake of are large in comparison to what people ate a hundred years ago
The ingredients in the snacks are not whole food.
When we understand we are moving less as a whole population, and eating more, then we get an idea of how snacking is no longer necessary. In fact, it simply keeps insulin high in the blood and puts us in that fat storage mode instead of fat burning mode.
Plus, it’s not real food! Like say an apple, or nuts. It’s ultra-processed, cheap material combined to make a product without significant nutritional value.
Check out my Facebook class in the client support group to see how to evaluate 100 calorie snacks!
Reading labels is really nice for helping us stay determined this December! The Bible reminds us to do everything with wisdom and discernment, and I believe eating real food is key to functioning well and completing our purpose.
For God is my witness, how I yearn for you all with the affection of Christ Jesus. And it is my prayer that your love may abound more and more, with knowledge and all discernment, so that you may approve what is excellent, and so be pure and blameless for the day of Christ.
Thinking about all the good reasons we started our health journey and focusing on the true meaning of the season may help you and I stay determined this December. Maybe the wisest thing we can do is still enjoy our sweets but remember the portion sizes. Keeping the tasty morsels for dessert after our main course and not over-stimulating insulin with snacking between meals, keeps us on our healthier way of living.
So I tell you this, and insist on it in the Lord, that you must no longer live as the Gentiles do, in the futility of their thinking.
Futility of their thinking is defined as useless thoughts. Therefore, spiritual and emotional health starts by letting Christ take every thought captive. He wants you and I free from futile thinking because it is purposeless and unfruitful for us and our children.
So, how do we follow the apostle Paul’s advice and no longer live in futility of thinking?
Or as I like to say, “What does letting go of useless thoughts look like in the Christian life?”
I don’t think it’s easy by any means, but I’m hoping with more time in prayer, and quickly recognizing when I’m susceptible, God will guide me through it. Especially if I take a biblical approach to those useless thoughts.
With that in mind, my plan is to dive a little deeper into Ephesians with you today and define futile thoughts. We will then identify them in our lives and the lives of our children and learn how to biblically create new thoughts to replace them. The best part is we all have the ability to do this!
It’s called neuroplasticity. The brain’s ability to adapt to changes in the environment, learning, recuperating from an injury, and experiences. (1) If you want an in-depth way to learn about creating new thought patterns check out Dr. Carline Leaf’s blog.
My friend, I believe building ourselves and our children up in times of great evil depend on our ability to biblically adapt our brains to this environment.
Shall we get started?
How the Gentiles (Non-Jews) Are Futile in Their Thinking
When the bible talks about Gentiles, we know the writers are referring to non-Jews. In today’s culture believers of Christ may consider non-Christians in a similar light.
The one of the primary themes in this powerful book is how experiencing Christ’s grace gives us a heart for others, a persona of general peace, and a loving nature.
Now, I understand we don’t get there overnight.
But as Christ continues to transform our hearts into his image, we long to be rid of the ways of the world alongside futile thinking. Paul, the author of Ephesians, gives us four distinct descriptions of useless thoughts the Gentiles practice and what we may even see in ourselves at times.
“They are darkened in their understanding and separated from the life of God because of the ignorance that is in them due to the hardening of their hearts.” (Ephesians 4:18)
Darkened in their Understanding
Separated from the life of God
Ignorant
Hard Hearts
Four Ways Useless Thoughts Affect Christians
First, we Christians can be darkened in our understanding, just like non-believers. We see this when morality and spiritual issues arise. Lack of knowing and reading God’s Word can affect how we respond, think, and feel.
It can also leave us open to false teaching. But what happens to people like you and me who read the Bible every day and still struggle with areas of darkened understanding?
We are easily frustrated, fall into a defeated mindset when we mess up, and berate ourselves and others when we don’t get our way. Before we know it, we are falling back into our old patterns of coping.
Binging on food, television, our drink of choice, or ranting verbally to anyone who will listen is something I’ve been guilty of more than I care to admit. Even worse, is withdrawing into myself and believing the worst about myself and how the other person feels about me.
They are lies from the enemy, I am too eager to believe because he is so good at convincing me it’s true. And I forget who I am in Christ.
I know Jesus came and died to free me of that way of life and that way of thinking. However, living out victory takes intentional thought-grabbing moments and laying them at his feet.
I don’t mind admitting, I need help doing this more often. It’s also something my heart longs to do better in my closet relationships. Maybe you do too.
After all, understanding is a gift (Daniel 2:21) to be prayed for (Psalm 119:24). It has cognitive, moral, and spiritual implications. (1) When you and I are darkened in our understanding, there may be an area of our sin nature we are reluctant to surrender to Christ.
This can be an area of pride, fear, or anger. Or it may be lustful desires for material things, desire for attention, success, or food. Paul is urging us to see with new eyes and grasp with new thoughts, the power of Christ’s grace and generosity.
He knows how hard it is to put off the old self and what we’ve been taught to believe our entire lives. However, we’ve been given the special gift of a renewed spirt. With the Spirit comes a heart willing to bow to Christ and love anyway. It’s a heart who yearns to let go of the old life and its corrupting ways.
Second, useless thoughts separate us from the life of God.
When you and I heard about the good news of Jesus we were taught the truth that is in Him. (Eph. 4:21) The sinful life entangling us and separating us from God has been bought and paid for by Christ.
Ideally, we can come before Him and commune with Him, whereas before, we could not fully do so. No longer darkened in our understanding of who God is and what he has done to repair and restore relationship with Him through His Son, Jesus, we desire to walk with Him in holiness and righteousness.
Although this new relationship does not take away the sins naturally falling from our human nature, it does change our hearts to please God, seek Him, and get to know Him better.
The thing I notice the most is when I give in to selfish, useless thoughts, I feel distant from God. Do you ever feel that way?
Sometimes I still choose to do things my way, and not His. Then I have the nerve to complain, “Where is God? Why isn’t He doing something about_____?”
Thirdly, ignorance can be at the root of useless thoughts.
The context of ignorance in this verse seems to be willful and intentional. God has said from the beginning if we love Him, we will find Him when we search for Him with all our hearts. (Jeremiah 29:13)
The question may be, “Where are we searching for answers?” When old wounds, hurtful comments, or difficult situations take place in our lives we have a choice.
We can stop and identify the emotion triggered with the experience. Before letting our thoughts get carried away, we can ask, “Is this true?”
Sometimes we associate and insert thoughts that progress us towards a negative direction when they are not even true! Instead, we can memorize a familiar scripture to plant the seeds of God’s truth in its place and counteract untruth.
I’m not talking about denial I’m talking about confronting negative thoughts, determine the root, and determine if it’s true.
Or we can hang on to our old patterns of thinking. In my life it may look something like this:
My Family: “Why did you leave the door open to the garage and let all the cold air in?”
My Thoughts: “Great job being careless and leaving the door open.”
My Words: “I don’t know, I guess I forgot to close it.”
Maybe ignorance, in this case, is willfully choosing to continue a negative cycle of thinking with others because of a history of criticism, distrust, or fear. Were my thoughts above true?
No. They were not true. However, the emotion evoked was shame and guilt, which from previous experience with the person asking the question made me feel careless.
Lastly, a hard heart dwells on the interaction repeatedly and holds a grudge.
Jesus taught us to forgive offenses as often as they happen. We tend to think, well, he was God in the flesh, He can do that. For you and me, it’s not so easy.
The idea Paul inspires is putting off the old self corrupted by its deceitful desires and be made knew in the attitude of our minds. (Eph. 4:22b, 23) God loves us so much we can be filled to overflowing with His love.
When I worked in a hospital as a registered nurse, I resisted getting too close to my patients. I purposefully hardened my heart, so I would not get hurt. It was a practice I had learned early in life when my father chose to live far away and my mom had trouble showing love.
But, like he does so many times in life, God had other plans.
I married into a wonderful family who did show love in big ways and often. And despite their many and varied illnesses, my patients and their families showed massive love to one another and those of us who cared for them, too.
Slowly and gently God chipped away at this hard heart. The power of his love builds resilience and replaces useless thoughts with those that restore and heal broken and hard hearts. Slowly, as we learn to trust Him more, He renews our minds, too.
Summary of Letting Go of Useless Thoughts
Maybe we can close in a prayer today using scripture to speak to our hearts and opens our eyes to God’s better plan.
Father in heaven, you see our hearts, you know we struggle at times with futile (useless) thoughts. The enemy can easily attack us through the words of those we love because of the way we show our emotions. Thank you so much for enough grace to build our faith so we are not tossed about by careless words, human cunning, or deceitful schemes of the devil. Praise you for your glorious renewal of our spirit each day, Lord. In Jesus name, amen.
Have a wonderful day, my friend. May your heart be light as you place your spiritual and emotional health in the hands of the Lord!
Elwell, Walter A. “Entry for ‘Understanding'”. “Evangelical Dictionary of Theology”. . 1997. Biblestudytools.com
Gulyaeva NV. Molecular Mechanisms of Neuroplasticity: An Expanding Universe. Biochemistry (Mosc). 2017 Mar;82(3):237-242. doi: 10.1134/S0006297917030014. PMID: 28320264.
Savory Kale & Mushroom Soup
A savory kale & mushroom soup is a delicious way to jump start your anti-inflammatory eating style. After all, it’s daily lifestyle choices that matter, right?
You and I want flavor, full nutritional impact, and value for our money, don’t we! When we prepare this simple soup for the week, we make eating healthy a little less complicated.
You can use fresh or frozen kale and a few other ingredients in your cabinet and have this soup on the table in no time. It can also be used for a 7 Day Detox Way of eating! What does that mean to the average person?
Well, we have to look at what is a given: A diet full of preservatives, dyes, coloring, and flavorings that we have difficulty pronouncing is pervading American eating habits and making people sick.
When these items, which contain minimal nutrients to feed the cells and give us energy is promoted as “food” it’s a shame. Since the majority of ingredients are chemicals, it makes sense to “detox” from chemicals and focus on real food from the garden to restore and repair cells. (1)
Recipe for Savory Kale & Mushroom Soup
Savory Kale & Mushroom Soup
6 Button Mushrooms (Chopped)
2 Cloves Garlic (minced)
1 Tsp Coconut oil
1 1/2 Cups Broccoli
2 Cups Kale (Chopped)
1 Tsp Onion Powder
1 Tsp Real Salt
1/2 Tsp Pepper
1 15 oz can Chick Peas (Rinsed and drained)
1 Can Coconut Milk
4 Cups Water
Place oil in a small soup pot and add minced garlic, then add the chopped mushrooms. Sauté until tender.
Add the remaining vegetables and spices and cook until just tender. About 10 mintues
Add the chickpeas (you can add a little water and puree for a creamier texture or leave them whole).
Add the water and coconut milk and bring to a simmer 15-20 minutes until warm. Store in a sealed glass container and refrigerate leftovers.
Hyman M, Bradley E. Food, Medicine, and Function: Food is Medicine Part 2. Phys Med Rehabil Clin N Am. 2022 Aug;33(3):571-586. doi: 10.1016/j.pmr.2022.04.002. Epub 2022 Jun 25. PMID: 35989052.
Tuna & Red Pepper Salad with Quinoa
Tuna & Red Pepper Salad with Quinoa is a great lunch after a hard workout or if you are looking for an easy take to work lunch! It’s loaded with vitamins, minerals, and antioxidants too! But the best part for me, aside from the yummy flavor, is the fullness that lasts all afternoon!
Maybe you’re looking for something to make your body feel good and full, too.
Your cells will be happy with the healthy omega 3 fats this salad packs, plus the 15 grams of protein, and 5 grams of fiber! Rounding out the goodness is 63mg of Vitamin C, over 6000 IU’s of vitamin A, and 70mg of calcium.
Don’t you love when you can do 5 minutes of work and get tons of flavor and nutrition? Spring mix greens are like a smorgasbord of flavor that never gets old!
Tuna & Red Pepper Salad with Quinoa
Tuna & Red Pepper Salad with Quinoa
2 Cups Spring Mix
2 Stalks Celery
1 Carrot (Shredded)
1/2 Cucumber
1 Tbsp. Pumpkin Seeds
1/4 Cup Quinoa
1 Small Red Pepper (Sliced)
3 ounces Tuna
Oregano Olive Oil Dressing
1 Tbsp. oregano tincture (oregano leaves soaked in apple cider vinegar 5 days) or 1 tsp dried oregano leaves
1 Tbsp Extra Virgin Olive Oil
1/2 Tsp. Onion Powder
If you really like the idea of getting a load of vitamin C and omegas in your meals, check out this Stuffed Red Pepper with Tuna idea, too!
You know what God puts in the Garden is good!
He even designated feast days for you and me to celebrate His goodness and provision. We have so many blessings from our local grocery store we can enjoy the work of our hands each day!
The Lord your God will bless you in all your produce and in all the work of your hands, so that you will be altogether joyful.
Almond chia crackers are easy to make and hard to resist. The good news is you don’t have to resist them, you can enjoy a few with hummus and veggies. Or maybe place them alongside your anti-inflammatory Mushroom Soup or Black Bean & Bok Choy Soup.
These almond and chia crackers are a part of a 7 Day Detox plan to reduce inflammation and nourish the cells. The best part is they are delicious and simple to prepare!
There are many varieties of this cracker at the grocery store and even some recipes on the internet. I like to read the labels in the store and come up with my own healthier version at home.
Benefits
I think the best benefit of these crackers is they can be easily incorporated into a low carbohydrate eating plan. Evidence is mounting across the healthcare spectrum, and in science, that lower carbohydrate eating alongside intermittent fasting (not eating between meals or after dinner) helps lower chronic disease.
According to one PubMed article, this eating pattern is helping many people lose weight and reduce insulin resistance. (1)
I like to explain it to my clients this way: Insulin resistance is when the muscle cells are not receptive to insulin moving glucose through the cell wall to be stored for energy. It’s connected to weight gain and prediabetes, among other chronic conditions.
Almond Chia Cracker Recipe
Almond & Chia Crackers
1 Cup Almond Flour
1 Tbsp. Chia Seeds
1/4 Cup Water
1/2 Tsp. Salt
Preheat oven to 350 Degrees.
Combine the flour and salt. Set it aside, and combine the chia seeds and water, let it set 10 minutes until gelled.
Combine the chia water with the flour and mix well. It will be sticky. Let it set a few minutes to soak up all the water.
Place between parchment paper and roll out into thin dough, less than 1/8th inch.
Remove the top layer of parchment paper and cut the dough into small squares.
Take the bottom parchment paper and place it on a cookie sheet. Bake for 20 minutes, flip over and bake another 20 minutes.
I hope you enjoy this low carbohydrate chia cracker recipe! It can be a part any anti-inflammatory eating plan. If you like it give it a rating and share it with a friend!
Take care and remember, what God puts in the garden is good!
Mysty
References:
Arbour MW, Stec M, Walker KC, Wika JC. Clinical Implications for Women of a Low-Carbohydrate or Ketogenic Diet With Intermittent Fasting. Nurs Womens Health. 2021 Apr;25(2):139-151. doi: 10.1016/j.nwh.2021.01.009. PMID: 33838849.
Coconut Pecan Prune Bars
I like to make coconut pecan prune bars when I’m doing a fasting mimicking plan of eating. It’s a clean, healthy breakfast I use as a “go to” for satisfying hunger. After all, keeping hunger at bay, and finding ways to feel confident and secure in maintaining a lifestyle pattern is important!
The best part is these coconut pecan prune bars are simple to prepare for a busy week! They store easily in the fridge and pack easily for lunches or snacks, too.
The recipe makes 16 bars and each one offers 4 grams of protein, 3 grams of fiber, 34 mg calcium, a little magnesium, and healthy monosaturated fats. The calorie count for each bar runs about 149.
You can read more about anti-inflammatory foods and a simple Seven Day Detox Plan here on the blog, if you want more ideas on how to clean up eating habits. It’s like most of the recipes on my blog which emphasize the whole food way of eating.
After all, whole food from the garden is how God designed us to eat. Our bodies like it and function much better than with man-made food. We are able to decrease inflammation and heal our bodies at the cellular level.
I love when my clients report how getting away from ultra-processed food helps them and their families live healthier lives. They become confident using wisdom and discernment in everyday decisions when choosing things to eat, the same way they are making spiritual decisions.
God gave us His word to feed our souls and His garden to feed our bodies! A perfect plan for our good, in which we have absolute freedom to accept or deny.
If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.
Put the 6 prunes in a 1/2 cup warm water and let soak 5 minutes.
Combine the almond flour, coconut flakes, cinnamon, and ground nuts and pumpkin seeds in a bowl and mix well.
Puree the prunes in a blender and add the egg and honey.
Incorporate the we ingredients into the dry ingredients and mix well.
Very lightly grease a 9×13 pan with olive or coconut oil.
Pour the batter into the baking dish and sprinkle the sesame seeds over the top. Bake for 20-25 minutes or until lightly brown. Cut into bars when cooled and store in a glass container in the fridge.
Let me know how you like the Coconut Pecan Prune Bars!
If you like the recipe, give it a rating and share it with a friend!
Red Relish & Cherry Salad will now be one of my favorites! I use the shredded red cabbage/beet/red onion relish I make to top this bowl of spring greens!
It has the crunchiness and protein of cashews, plus the sweetness of cherries. Moreover, it’s so easy to make and delicious!
I try to share a salad recipe on my Facebook page each week. Follow me there to get updates on new events, speaking engagements, and classes!
I hope you enjoy this salad!
Chicken Salsa & Tortilla Soup
Chicken Salsa & Tortilla Soup is easy and delicious!
No surprises here! I made my first chicken salsa soup 20 years ago watching the Food Network. It’s been a favorite ever since! I’ve changed it up several times and it still tastes amazing. When I made this for a cousin last week, I wanted to use mostly frozen vegetables so it would be easier for her to replicate.
It turned out pretty good!
Chicken Salsa & Tortilla Soup
2 Chicken Breast
1 8 oz. Jar Salsa
2 cloves Garlic
1 Cup Corn
1-2 Cups Chopped Yellow Squash
2 Tomatoes
2 Tsp. Paprika
2 Tsp. Coriander
2 Tsp. Onion Powder
2 Sprigs Fresh Oregano
4 cups Chicken Broth
1 12 ounce Bag Three Pepper & Onion blend (red/green/yellow)
Season the chicken with spices and chop; place it in a saucepot with 1/2 cup of the broth, minced garlic and chopped onions. Saute until just tender, then add the corn, squash, peppers, tomatoes, salsa, and oregano. Add the chicken broth and simmer about 30 minutes.
Top with fresh tortillas!
What God puts in the garden is good!
But I have trusted in your steadfast love; my heart shall rejoice in your salvation. I will sing to the Lord, because he has dealt bountifully with me.
Check out the blog for more soup recipes! Or if you need help with lifestyle change and coaching for better health and would like a National Board-Certified Health Coach, who is also an RN, I am accepting appointments here!
10 Reasons to Reduce Sugar Intake for Children
Train up a child in the way he should go; even when he is old he will not depart from it.
If your life started out like mine, with a lot of exposure to sugar and processed food, you’ll appreciate this post. The sneaky substance I couldn’t resist growing up began to impact my health in my twenties. In fact, if I had not given birth to my girls in my early twenties, polycystic ovarian syndrome at 29 may have diminished my chances of conceiving.
Looking back, I see how my mom, tried to feed me a balanced diet by offering green vegetables with a starch and protein. However, like many families, I could not escape the junk.
Junk, of course, is the sugar laden, convenience food, our culture is ingrained in. Throw in a couple of picky eaters, like me, and it makes balancing a meal for today’s child almost impossible. They resist most vegetables and are well known for their love of cookies and chips. I know, because I was a “cookie monster”.
However, my mom didn’t give up, she kept offering my siblings and I vegetables at dinner. When I was nine, we moved to a bigger house with an amazing yard full of fruit trees. My dad borrowed a tiller, and we started our first garden. It was also around that time when I began to like my vegetables.
I can’t tell you how much I love and appreciate my mom for giving me a good start with her faith in the Lord and her attempts to feed me well. She set an example of what to place first in an eating plan and taught me what mattered most in raising my own children.
It wasn’t perfect by any means! But it was an effort of love.
The rule in my home when I grew up was for my children to try the healthy food three times and take three bites each time, they try it. Like my own childhood, there were still cookies, cakes, pies, candy, chips, and sodas at hand.
However, they were limited and only available after a meal had been eaten. Plus, I did not allow my children to drink sodas until school age. Even then, they were limited to a couple of times a week.
Guess what?
They are healthy ladies, who like healthy food! They are now teaching their children how God’s magnificent plan of salvation alongside eating fruits, vegetables, whole grains, nuts, water, seeds, and quality protein is for their good! Yes, they still have access to their sweets, but they do not come first!
I am convinced, after many years of following the world and being miserable, training children to know God and appreciate all the good He does for them, will help them live the abundant life Jesus calls them to live, physically and spiritually.
Reducing the desire for worldly things that will make them physically sick and gaining power over their health, heart, and taste buds is a start. We don’t have to remove the sugar altogether, that would be impossible. But reducing it drastically in our spheres of influence is for their good!
10 Reasons Training Our Children to Eat Less Sugar Is Good
Holidays, breakfast, and joy are all associated with mass marketed sugar laden products in our culture. It is really hard to escape its grasp. Why would you and I want to deprive our children of such joy? How do we say no to the avalanche of sugar laden items at our child’s fingertips every single day?
We remove the blinders of sugar’s deception. I believe we’ve been deceived to think there is no harm. Now, I agree very small amounts of sugar and in natural ways, it’s not going to damage cells and cause disease. But it’s in everything and we consume way too much!
In fact, after the research I’ve done on it for the last twenty years, I’d venture a guess it leads to more disease for our children than any other substance. So, here are 10 reasons to reduce sugar’s power over our taste buds and those of our children.
Increased Risk of Infections Do you have a child who suffers from chronic earaches, sore throats, and every virus that comes along? All children go through those periods of illness to build their immune systems. That’s a given.
However, when the child is treated three to four times a year for the same or similar infections (and treated with antibiotics that destroy his good gut bacteria and immune building capacity) something has to give!
Researchers learned during Covid-19 that populations consuming higher sugar items were more susceptible to the virus and more likely to die. (1)
Dr. William Sears research reports state drinking one soda per day can decrease the white blood cell’s ability to fight infection by 40%. That is staggering for children who suffer frequent infections.
Since children don’t have the maturity to choose wisely, caregivers and even teachers in charge of them daily, have to do it for them. “The prudent sees danger and hides himself, but the simple go on and suffer for it.” (Proverbs 22:3)
Compulsive Overeating High sugar diets decrease taste stimuli and promote overeating. (2) It’s been found in several studies to stimulate the reward centers of the brain just like drugs do.
On the flip side of that, it doesn’t provide the nutrients the cells are craving for energy and stamina; therefore, the body continues to consume items to fill the void.
When we strive to be like Christ, we reconsider and think twice about the act of overeating. We want to train our minds and our children to be dependent on Him, rather than material substances, for satisfaction or rewards.
In Philippians, Paul has some wise words for parents as he remembers those who walk as enemies to the cross, he says, “Their end is destruction, their god is their belly, and they glory in their shame, with minds set on earthly things.” (Philippians 3:19)
Addictive Properties Sugar stimulates the pleasure centers of the brain and the increased production of the pleasure hormone, dopamine. This process reinforces the desire of more sugar for more pleasure.
It helps to remember addiction is defined as an inability to control behavior even in the presence of negative consequences.
Although not all health experts are in agreement with sugar having addictive properties, the evidence of increasing consumption through the past decades and the rise in obesity may give us some clues.
We also see a trend in emotional eating patterns that involve high sugar choices. The biggest culprit among school aged children is sugar sweetened beverages.
Apparently, there is an overlap of neurotransmission in behavior, stress, and the flight or fight response. The mesocorticolimbic (I know, huge word, but it’s simply cell/hormone/emotional center of the brain) system is activated with sugar consumption much like those of drugs. (4)
In an interview once, famous rocker, Eric Clapton, named sugar as his gateway drug. It’s something for us parents to seriously ponder if our child’s eyes frequently bulge, their bodies jump up and down, and they scream uncontrollably when they see the sugary item of their desire. “Little children, keep yourselves from idols.” 1 John 5:21
Sets Them up for Future Cardiac Disease Did you know Pediatric Atherosclerosis exists, too? It does! Atherosclerosis is a narrowing and blockage of blood vessels that supply oxygen to the heart muscle.
According to NIH, autopsies of American soldiers who died in the Korean war revealed 77% had cardiovascular disease, at an average age of 22 years old! Plaque was building in their blood vessels long before these boys went off to war. (9)
A look at food data intake charts and eating patterns for Americans from the USDA from 1967-2000 showed the highest increase in high fructose corn syrup (HFCS) intake over any other food item. (9)
The concern for this is how HFCS deposits visceral fat around the organs and causes inflammation and sets children up for future heart disease.
Physically caring for the heart in order to serve the Lord properly, is of the same value as spiritually caring for the heart. “Keep your heart with all vigilance, for from it flow the springs of life.” ( Proverbs 4:23)
Negative Effects on the Brain—Increasing ADHD and Poor Memory This is not news to you as a mom, nor is it surprising, but it has to be included in the list!
Food frequency questionnaires used on 102 ADHD children and 102 Non-ADHD children and fed ultra-processed food with sugar added were shown to correlate with ADHD symptoms. (10) Been there, done that, right momma?
Any mom with children recognizes how they respond when a child consumes excess sugar! Just check out the difference in handwriting on the graphic at the bottom of this post.
But it’s not just here in America! A study of over 6,000 students in China given sugar sweetened beverages also revealed increased activity of ADHD symptoms. (11)
Sugar even overfeeds the bad bacteria in our gut and destroys the good bacteria. The imbalance affects the production of serotonin, 95% of which is produced in our gut.
Is your child feeling overly anxious? It’s possibly due to damaging the gut-brain access of this valuable feel-good hormone.
Nevertheless, sugar’s effect on the brain has been well documented since early 2000. Our children concentrate better, remember better, and socialize better without excitotoxins on board.
They can focus on God’s plan for their salvation, while feeding their brain cells calming foods. “Set your minds on things that are above, not on things that are on earth.” (Colossians 3:2)
High Blood Pressure If hyperactivity doesn’t faze your child, and he is fine behavior wise, what about the possibility of childhood hypertension? I’m not sure most parents are aware sugar sweetened beverages are the principal source of added sugar in the daily eating habits of children.
Although limited, a meta-analysis review of 14 studies with 93,873 participants showed sugar filled drinks were associated with higher systolic blood pressure in children. According to the American Academy of Pediatrics childhood hypertension has increased 16.3 %.
In addition to this, research shows 35-47% of a child’s intake of sugar is consumed at school. However, reducing sugary beverages in this environment is also shown to improve blood pressure readings. (1)
Friend, you and I can be proactive leaders in our communities and set a good example with our children, so this isn’t so!
Switching out the fruit drinks, Gatorade, and sodas at events for water is a perfect start! Removing red Kool-aide was the first step I took in changing our Wednesday night kid’s program at church. You know what? NOT one single child ever complained. In fact, every week they keep asking for more water.
If God calls you and I to be holy in character spiritually, that includes self-control over things that are damaging to our bodies and the bodies of our children. ” Therefore, preparing your minds for action, and being sober-minded, set your hope fully on the grace that will be brought to you at the revelation of Jesus Christ. As obedient children, do not be conformed to the passions of your former ignorance,”(1 Peter 1:13-14)
Type 2 Diabetes The impact of chronic disease affecting young children and youth is heartbreaking. They deserve the best chance and opportunities available to help them to grow and thrive. When we close our eyes to sugar’s role in this, we become willing participants in sabotaging their chances of a full life.
Why should children be diagnosed with Type 2 Diabetes Mellitus with the advances of modern-day medicine? Because they consume a Modern-Day diet and as you’ve heard before, no medication will fix a bad diet. After all, before 1990 Type 2 DM was an older person’s disease! Now it’s found in children!
Just so we clearly define the difference, Type 1 DM is a result of an autoimmune disease that destroys the beta cells in the pancreas that make insulin. These kids have to replace that insulin by injections to survive. However, Type 2 Diabetes is a metabolic disease where blood glucose is elevated and the cells in the pancreas that produce insulin are damaged as a result of overuse and excess sugar in the diet.
The cells cannot keep up with the load of sugar intake and the receptors on the cell surface are shut off. This is known as insulin resistance. The result is weight gain and progressing damage to blood vessels, liver and other vital organs.
A thought to consider: If I strive to give a child the best education, schools, friends, modern conveniences, and opportunities, why would I not give them the best fuel for their bodies?
It is estimated that 1 in 3 children (20-33%) diagnosed with diabetes has Type 2. Children of Hispanic and African descent are at greater risk. The American Diabetes Association recommends obese children (over the 95th percentile in weight) be screened for diabetes at 10 years old. (8)
Can you imagine the complications that arise for these children as they grow older? Their joy in running and playing as young adults may be cut short, long before they reach their prime. As influencers, you and I can be wise to the names of sugar on food labels in order to reduce the amount exposed to children. The American Heart Association recommends 6 teaspoons or less a day.
I am convinced God’s will is to for you and me is to see sugar’s deception for what it is and get it under control for ourselves and our children. Not out of guilt and shame but out of love and a desire to flourish. “Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.” (Romans 12:2)
Chronic Kidney Disease (CKD) If Diabetes and increased infections are not enough to limit sugar, the idea of poor tooth structure, cavities, and poor kidney function may help us make wiser decisions when it comes to sugar. Increased albuminuria (albumin, a protein derivative, seeps into the urine, which is NOT normal) is one of the first indicators of kidney disfunction.
“According to three studies with a total of 19,995 participants. For a dose-response analysis, a significant, increased risk of CKD was observed with the sugar or artificially-sweetened beverage consumption above seven servings per week.” (5)
“The multicenter Treatment Options for Type 2 Diabetes in Adolescents and Youth (TODAY) study evaluated the incidence, prevalence, and risk factors for developing hypertension and increased albuminuria in youth with early type 2 diabetes (ages 10–17 years, <2 years diabetes duration).” In less than four years the albuminuria in these kids tripled with progression of diabetes! (5)
Our children are in danger from the Standard American Diet they consume at school, daycares, grandparent’s homes, and social events they attend.
Sadly, churches are the one of the worst places for children to consume excess sugar! A place where we want Christ to be at the center, not fun, food, and games. “And he put all things under his feet and gave him as head over all things to the church,which is his body, the fullness of him who fills all in all.” (Ephesians 1:22-23)
Pediatric Non-Alcoholic Fatty Liver Disease (NAFLD) The good news for parents and grandparents is sugar reduction will reverse all of these things in our children. They do not have to end up with pediatric non-alcoholic fatty liver disease (NAFLD) or any other chronic disease we ‘ve discussed in this article today!
Did you know the term fructoholic liver disease came about with the rise in pediatric fatty liver problems and the excessive consumption of fructose heavy beverages? That is the molecule attached to glucose in the structure of a sugar or high fructose corn syrup molecule. Similar to alcoholism, the term reflects an addiction to fructose-laden products.
The damaging effects to the liver are hepatitis and then cirrhosis or cancer, much like the progression of alcoholism. Although childhood obesity is a risk factor in children, normal weight children drinking sugary products also develop NAFLD. (7)
The more wisdom you and I gain about excess sugar’s damaging effects in our bodies, the more it becomes less appealing to consume. We can also teach children to depend on God for pleasure instead of sweet treats. “Now may the God of peace himself sanctify you completely, and may your whole spirit and soul and body be kept blameless at the coming of our Lord Jesus Christ.” ( 1 Thessalonians 5:23)
Increase Inflammationand Chances of AutoimmuneDisease It’s kind of hard to pinpoint sugar’s role in autoimmune disease. It would take a detailed retractive record of dietary intake of children for X number of past years.
However, like infection rates, a correlation does exist with increasing amounts of sugar intake and increasing autoimmune disorders. Through animal testing, the specific mechanisms involved can be monitored.
I know, animal lovers, it’s sad, but Scientists cannot intentionally make people sick to see if removing a substance will make them well, like they can on mice. What they have found by excessively increasing sugar intake for mice is an increase in oxidative stress, differentiation of T-helper 17 (TH17) and growth factor, all of which adversely affect inflammation and autoimmune distress at the cellular level. (12)
Friend, it provides another reason to reduce sugar intake in our own homes and spheres of influence! We want our children wise to the ways of the world and how it wants to lure them in with promises of pleasure. “I said in my heart, “Come now, I will test you with pleasure; enjoy yourself.” But behold, this also was vanity.” ( Ecclesiastes 2:1)
Summary of 10 Reasons to Reduce Sugar Intake
Combined with the Standard American Diet of low fiber, fruits, and vegetables, excess sugar laden products steal the joy of Americans every single day through sickness and disease. We can make a decision today as parents, ministry leaders, school teachers, public service leaders, and grandparents to reduce the amount of sugar children receive in our facilities.
It’s going to take a massive effort on the part of all of us to educate and encourage children to make better choices. However, I am confident we are up to the task. God’s plan for our children is better! He provided every sweet thing they need in the form of fruits. What if we started there?
Abdulah DM, Hassan AB. Relation of Dietary Factors with Infection and Mortality Rates of COVID-19 across the World. J Nutr Health Aging. 2020;24(9):1011-1018. doi: 10.1007/s12603-020-1434-0. PMID: 33155630; PMCID: PMC7597421.
2. Farhangi MA, Nikniaz L, Khodarahmi M. Sugar-sweetened beverages increases the risk of hypertension among children and adolescence: a systematic review and dose-response meta-analysis. J Transl Med. 2020 Sep 5;18(1):344. doi: 10.1186/s12967-020-02511-9. PMID: 32891165; PMCID: PMC7487688.
3. Freeman CR, Zehra A, Ramirez V, Wiers CE, Volkow ND, Wang GJ. Impact of sugar on the body, brain, and behavior. Front Biosci (Landmark Ed). 2018 Jun 1;23(12):2255-2266. doi: 10.2741/4704. PMID: 29772560.
4. Jacques A, Chaaya N, Beecher K, Ali SA, Belmer A, Bartlett S. The impact of sugar consumption on stress driven, emotional and addictive behaviors. Neurosci Biobehav Rev. 2019 Aug;103:178-199. doi: 10.1016/j.neubiorev.2019.05.021. Epub 2019 May 21. PMID: 31125634.
5. Lo WC, Ou SH, Chou CL, Chen JS, Wu MY, Wu MS. Sugar- and artificially-sweetened beverages and the risks of chronic kidney disease: a systematic review and dose-response meta-analysis. J Nephrol. 2021 Dec;34(6):1791-1804. doi: 10.1007/s40620-020-00957-0. Epub 2021 Jan 27. PMID: 33502726.
6. Ma X, Nan F, Liang H, Shu P, Fan X, Song X, Hou Y, Zhang D. Excessive intake of sugar: An accomplice of inflammation. Front Immunol. 2022 Aug 31;13:988481. doi: 10.3389/fimmu.2022.988481. PMID: 36119103; PMCID: PMC9471313.
7. Ribeiro A, Igual-Perez MJ, Santos Silva E, Sokal EM. Childhood Fructoholism and Fructoholic Liver Disease. Hepatol Commun. 2018 Nov 30;3(1):44-51. doi: 10.1002/hep4.1291. PMID: 30619993; PMCID: PMC6312651.
Satokari R. High Intake of Sugar and the Balance between Pro- and Anti-Inflammatory Gut Bacteria. Nutrients. 2020 May 8;12(5):1348. doi: 10.3390/nu12051348. PMID: 32397233; PMCID: PMC7284805.
8. Tillotson CV, Bowden SA, Boktor SW. Pediatric Type 2 Diabetes. [Updated 2023 Feb 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK431046/
9. Wilson DP. Is Atherosclerosis a Pediatric Disease? [Updated 2020 Jan 23]. In: Feingold KR, Anawalt B, Blackman MR, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK395576/
10, Yan W, Lin S, Wu D, Shi Y, Dou L, Li X. Processed Food-Sweets Patterns and Related Behaviors with Attention Deficit Hyperactivity Disorder among Children: A Case-Control Study. Nutrients. 2023 Mar 2;15(5):1254. doi: 10.3390/nu15051254. PMID: 36904252; PMCID: PMC10005288.
11. Zhang Y, Gui Z, Jiang N, Pu X, Liu M, Pu Y, Huang S, Huang S, Chen Y. Association between Hyperactivity and SSB Consumption in Schoolchildren: A Cross-Sectional Study in China. Nutrients. 2023 Feb 19;15(4):1034. doi: 10.3390/nu15041034. PMID: 36839392; PMCID: PMC9965227.
12. Zhang D, Jin W, Wu R, Li J, Park SA, Tu E, Zanvit P, Xu J, Liu O, Cain A, Chen W. High Glucose Intake Exacerbates Autoimmunity through Reactive-Oxygen-Species-Mediated TGF-β Cytokine Activation. Immunity. 2019 Oct 15;51(4):671-681.e5. doi: 10.1016/j.immuni.2019.08.001. Epub 2019 Aug 23. PMID: 31451397; PMCID: PMC9811990.
Bok Choy & Black Bean Soup
Bok Choy & black bean soup is a savory and filling soup to add to your anti-inflammatory eating routine. We are all looking for simple ways to eat healthier and have less pain. So, why not enjoy life more by eating whole food we make ourselves? The overly processed and nutrient poor items will be less tempting when our tastebuds, cells, and bellies are satisfied.
The soup is ideal in the summer and early fall months when the Bok Choy, onions, and zucchini are ripe for picking, too! But never fret, even if you don’t grow them, they are easy to find in our local grocery store.
What Makes Bok Choy & Black Bean Soup Anti-inflammatory?
That is a good question!
Bok Choy is in the Brassica family of plants and known for its antioxidant capacity. One study identified 71 phenolic (beneficial plant kind, not the chemical derivative kind) compounds in Brassicas like, kaempferol, quercetin, and isorhamnetin. (1) All of which are high oxygen radical absorption capacity (ORAC) scorers!
This soup also has broccoli, onions, and carrots, which have their own powerhouse of antioxidants to help restore and repair damaged cells. Combine that with black beans and quinoa and you’ve got added fiber, natural folate ( 1 cup as 64% RDA) vitamin A, vitamin E, and protein.
Nutrients, anthocyanins, more quercetin and flavanols are present in black beans and suspiciously resemble something of a divine design.
Devotion
Basically, they go in a mop up messes created by dying cells, and directly or indirectly reduce inflammation. Something God loves to do with His provision in the garden for our bodies. Just picture the powerful nutrients working their way through your body and absorbing disease. It’s a beautiful picture of God working through food to heal our bodies just like the Holy Spirit works through His Word to heal our souls.
For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope.
In a soup pot combine the onions, zucchini, & Bok choy, sauté in a little water until tender.
Add the broccoli, carrots, rosemary and spices, then the beans, broth, and rinsed quinoa.
Simmer for about 30 minutes and top with hulled pumpkin seeds, sesame seeds, or sunflower seeds.
Check out more black bean recipes on the Strengthen Your Heart Blog! I’ve used them several different ways!
Remember, if you need help with getting your family on board with a simpler, healthier eating plan, book a consultation with me here. I look forward to serving you!
Have a beautiful day!
References:
Lin LZ, Harnly JM. Phenolic component profiles of mustard greens, yu choy, and 15 other brassica vegetables. J Agric Food Chem. 2010 Jun 9;58(11):6850-7. doi: 10.1021/jf1004786. PMID: 20465307; PMCID: PMC3762684.
