Fresh-Milled Spelt & Oat Streusel cake with pears, honey, and pecans is an easy recipe to throw together for a gathering. I developed this recipe for a friend with several food sensitivities. Since he has a considerable amount of pain when he eats wheat and dairy, those items were off the list!

Surprisingly, he does tolerate gluten, so the spelt works well for this recipe. The fresh-milled grains provide good nutrients from the bran and germ, while the pears and pecans add flavor and richness. I substituted cardamon and nutmeg for cinnamon because of a mild sensitivity, and coconut milk to replace the dairy.

Overall, this cake turned out light and fluffy, with just the right amount of sweetness.

Now before you go thinking, what RN Health Coach advocates dessert?

One who balances a whole food eating plan with occasional treats, that’s who!

You and I don’t have to give up ALL enjoyment to live a healthy life. We simply have to follow wise principles:

1. Choose Wisely
2. Minimize sugar to 6 teaspoons or less a day as recommended by the American Heart Association.
3. Eat whole plant-based items 80-90% of the time.
4. Choose quality proteins the rest of the time (organic beans/legumes/farm fresh eggs/poultry/grass-fed beef, clean fish, etc.)

If you ever need help revamping recipes and looking a nutrition with a biblical perspective, I’d be happy to help you out.

More importantly, I hope you like this recipe as much as my friend did. If you’re looking for more ideas for wheat free recipes check out this link: Mysty’s Gluten Free Recipes.

Spelt & Oat Streusel Cake Benefits

The benefits of fresh-milled spelt per cup are omega 3 (113mg) omega 6 (2076mg) vitamin A (44 IU) K (4.4 mcg) Niacin B3–11.9mg, magnesium 237 mg, potassium 675mg, selenium 20.4 mcg, zinc 5.7mg. Combine this combo with the fresh-milled oats and you and I receive a good amount of zinc, calcium, B1 and B5, too. Plus, approximately 38 grams of fiber.

The rich nutrients of this spelt & oat streusel cake help contribute to better digestion, circulation, hormone regulation, bone health, and immunity!

I’ll take more of that in my little coffee cake, won’t you?

God prepared everything you and I need in the things that He made, my friend! Gratitude comes naturally when we are loved and cared for in such a nice way! The Psalmist, king David, uses the perfect words to express gratitude for the blessings from God.

Give thanks. Sing praise. Honor His presence. Read His Word. Attend church.

Are ways he gives thanks to God for his health and provision. Gods’ name and His Word are high and lifted up for all to see. We can always rest in that, my friend! His steadfast love and faithfulness will be with us forever.

I give you thanks, O Lord, with my whole heart;
    before the gods I sing your praise;
I bow down toward your holy temple
    and give thanks to your name for your steadfast love and your faithfulness,
    for you have exalted above all things
    your name and your word.

Psalm 138:1-3 ESV – Give Thanks to the LORD – Of David. I – Bible Gateway

Spelt & Oat Streusel Cake Recipe

If you give this spelt & oat streusel cake a try, please give it a rating too! I want this blog to be free from advertising and keep it encouraging. So sharing the link with your friends helps me out! There are also handy social share buttons here too, so you can share this recipe and encouragement with others.

When we have a good understanding of the benefits of God’s garden, we want everyone we know to make wiser choices, right?

The good news is simplifying health also tastes delicious!

Let me know how you use your fresh-milled grains to make occasional treats for your family and friends!

Take care!

Mysty

Simplifying Health God’s Way

Fighting obesogens begins with knowing where they are, right? Let’s start with plastic. Now, I know we can’t remove all the plastic from our lives but removing as much plastic as we can is a good start.

At this point, you may be thinking, what are obesogens?

They are chemicals in our environment that disrupt our metabolism, and our delicate hormone balance.

Remember, hormones are the messengers for every function in the body. These monsters mess with our entire endocrine system and make many of us obese.

So, if you’ve been beating yourself up for not losing the weight, please stop!

God made you a phenomenal human being.

He designed you and me to restore, repair, heal, and recover every cell in our bodies.

He also gave us the plants, animals, minerals, soil, and water we need to keep it functioning to its best capacity. He even gave us Jesus, to restore our souls and heal us spiritually.

However, just like our spiritual environment is working against our minds, our physical environment is working against our health.

More importantly, think of the impact these chemicals are having on your children, or grandchildren.

According to the CDC 18.5% of the pediatric population is obese and 32% are overweight. (1)

All of us are exposed to chemicals that disrupt the functioning of our thyroid glands, our estrogen balance, and weight controlling hormones like; leptin, ghrelin, and adiponectin.

How Chemicals Make Us Fat

Fighting Obesogens –Know the Big Ones

Therefore, we are wise to learn some simple ways to remove chemicals causing obesity.

Although there have been over 1,000 obesogens identified, I hope to focus on the most common ones we are exposed to in our daily lives.

When we know how chemicals can disrupt hormone balance by binding to receptor sites they are not supposed to bind to, we can avoid them. They should NOT have the power to change pathways of how our cells communicate either!

So, what are the big Endocrine Disruptors?

1. Natural Endocrine Disruptors—-Soy-based Foods and Dairy Products; known as phytoestrogens.
2. Synthetic Endocrine Disruptors–plastics, pesticides, flame retardants, metals, and food wrappers.

Their long-term effects are thought to disrupt the following systems:

• Male and Female Reproductive Systems
• Immune System
• Central Nervous System
• Metabolic Function

How do we Avoid Obesogens?

Ok, now we need to brainstorm some ideas together!

Here are few things I’ve been trying to incorporate in my daily life, but it is minimal! I’d love to hear yours too!

1. Filter all water into glass containers instead of plastic. There are glass bottles protected with silicone at my local Dollar Store. I hope you find them, we can also use our glass water pitchers.
2. Metal Water filter systems remove most bacteria and pesticides, but not chlorine or fluoride.
3. Distilled Water systems remove everything, including minerals, so keep that in mind.
4. Using cloth mesh bags for produce shopping
5. Using bamboo or wooden baskets for gathering produce at the grocery store
6. Storing produce in glass or wood containers
7. Buying organic produce or cleaning regular produce with a baking soda and vinegar rinse.
8. Getting rid of Teflon pans, plastic spoons/forks/spatulas and using stainless steel or greenpans
9. Use a chlorine filter on your shower head
10. If you and I can afford it, getting a whole house system for cleaning our water–it travels through PVC pipes!

Here are a few extra ideas!

Get plenty of sunshine and good vitamins and minerals for increasing the immune system and fighting invaders.

Get plenty of activity to keep our lymphatic system flowing and moving toxins out.

Repair our gut microbiome with good fiber, fresh produce and fermented foods to help get rid of toxins.

Drink plenty of clean water!

Obesogen Summary

Although all of this may seem overwhelming, we need to know God did not design it this way.

Plus, He will always provide a way for us to escape.

His plan for mankind that first week in the garden was for our good.

Everything we need for spiritual health is in His Word, and our physical health relies on His provision and how our bodies are designed to heal themselves.

I hope this has been helpful for you! If you need a RN Health Coach, I am here for you!

Check out the new whole food recipes on this site and send them to your friends and family! They made want some ideas too!

God bless,

Mysty

I love having a good amount of leftovers after Labor Day to make eating throughout the week simple. Omelets are the perfect meals to use them in too!

Even if you are only cooking for one or two people.

The leftover black bean and corn salsa will make a delicious omelet, while the leftover grass-fed burger will provide a good amount of protein and much needed iron. If you’re worried about gathering supplies for the salsa.

Don’t sweat that either!

It’s the perfect time of year to gather your peppers, onions, corn and tomatoes and put this salsa together. Chop them and add a can of rinsed black beans, some fresh cilantro, lime juice, and salt and there you have your black bean and corn salsa for your 1st omelet.

By the way, what are your favorite combinations for salsa?

Black Bean and Corn Salsa Omelet

• 2 Medium Eggs
• A Teaspoon of melted butter
• 1 cup of black bean Salsa
• Heat your skillet and add the butter. Beat the eggs and add salt and pepper. Pace in the skillet and cook 1-2 minutes. Add the salsa to half of the omelet and fold over and serve. This would be good with some melted pepper jack cheese or topped with plain yogurt and fresh parsley.

How simple is that?

I bet you’ll be very happy with the flavor too!

Burger & Mushroom Omelet with Rosemary

This omelet is a good fit for my low-carb friends who want to increase their protein intake without overdoing it on the carbs. I like the idea of extra protein in the morning too, because it keeps me full longer. The herbs give it a nice fresh burst of flavor, while the mushrooms get our immune systems raring to go.

Here’s what you’ll need for ONE omelet.

• 2 Eggs
• 1 Sprig of Fresh Rosemary (or 1/2 tsp. dried)
• 1 Sprig of Oregano (or 1/2 tsp. dried)
• 3 mushrooms (cleaned and chopped)
• 1 Leftover burger chopped
• 1/8 tsp. each cayenne pepper, paprika, and salt
• Heat your skillet, add a tsp of butter. Saute` the chopped mushrooms and warm up the burger in the skillet. Beat and add the eggs, cook one minute. Add the beaten eggs, and spices. Cook until done. Enjoy!

Summary

What God puts in the garden is good! And these two breakfast omelets are quick and easy to prepare. You and I need quick and easy so we can get away from plastic covered breakfast cereal, pop tarts, doughnuts, etc.

You know, those obesogens I’ve been talking about lately! It’s hard to get away from the things that steal our joy, physically and spiritually. That is why I hope to bring you recipes that build you up in both ways!

I pray you are encouraged to face each new day with hope and vigor as you become intentional about eating to heal your body and praying to heal your soul. We need both to function at our best, don’t we?

 For whatever was written in former days was written for our instruction, that through endurance and through the encouragement of the Scriptures we might have hope.

Romans 15:3-5 ESV – For Christ did not please himself, but – Bible Gateway

Don’t forget if you need help with health coaching contact me here:

It’s pear season! Oh, my! There is nothing better than to use those fresh, juicy bites for a pear and pepper salad!

Check out your local farmer’s market or take advantage of a neighbor’s tree to make this scrumptious salad. As you slice into local pears, you’ll see and feel the juice running down your chin and fingers! Combined with a little salt, apple cider vinegar, and organic extra virgin olive oil, it will make its own sweet dressing for this salad.

Benefits of Pear & Pepper Salad

Antioxidants and polyphenols in pears are antibacterial and anti-inflammatory. (2) Anything fresh from God’s garden and grown in your own backyard (or neighbor’s yard) is going to have more nutrients and hopefully less pesticides. It’s an environment that prepares our bodies’ defenses.

Caffeic Acid and syringic acid are unique to pears, and not apples in one study. Caffeic acid (also found in coffee at 9-14mg/100grams, but highest in black chokeberries at 645mg/100grams of dry weight) is a metal chelating agent. However, it is also known for its ability to inhibit mutagens and carcinogens. (1)

You’ll be ready to ward off cancer, neurodegenerative diseases, diabetes, and whatever contagion is released upon us in the future eating this pear and pepper salad!

Simple Pear & Pepper Salad

There are plenty of more easy recipes on the blog so take a look around!

If you need a RN Health Coach I have a wonderful metabolic rehabilitation program starting! You can book your consultation here!

“Blessed by the Lord be his land,
    with the choicest gifts of heaven above,
    and of the deep that crouches beneath,
with the choicest fruits of the sun
    and the rich yield of the months,
with the finest produce of the ancient mountains
    and the abundance of the everlasting hills,

Deuteronomy 33:13-15 ESV – And of Joseph he said, “Blessed by – Bible Gateway

References:

Pavlíková N. Caffeic Acid and Diseases-Mechanisms of Action. Int J Mol Sci. 2022 Dec 29;24(1):588. doi: 10.3390/ijms24010588. PMID: 36614030; PMCID: PMC9820408.

Teixeira JD, Soares Mateus AR, Sanchez C, Parpot P, Almeida C, Sanches Silva A. Antioxidant Capacity and Phenolics Profile of Portuguese Traditional Cultivars of Apples and Pears and Their By-Products: On the Way to Newer Applications. Foods. 2023 Apr 5;12(7):1537. doi: 10.3390/foods12071537. PMID: 37048358; PMCID: PMC10094612.

Gluten free zucchini pumpkin seed bread is a simple, low sugar, summer bread you can enjoy without guilt. The ingredients work great for breakfast muffins, or as a loaf to slice and cover with your favorite nut butter each morning.

Now, you need to know I am not a super-savvy baker. However, I am a baker who is thinking about maximum nutritional value for my gluten free friends! Therefore, I come up with blends of flour and nuts that reflect that passion for the fuel our bodies need.

Let’s face it, the gluten-free and refined flour options available are NOT very healthy.

We need new options! Options that build cells with zinc, fiber, minerals, and antioxidants. Maybe we’ll even enjoy a little protein settled into that breakfast bite as well. It will help us stay full longer, while the nutty pumpkin seeds, sesame seeds, and walnuts do their own work for satiety and cell building.

I am also a fan of soaking and sprouting the seeds like sesame, sunflower, and pumpkin. . .sometimes. . . to remove any phytic acid that may cause stiffness in the joints for some people. Ideally, an adequate amount of gastric acid would be present to sufficiently dephosphorylate the outer phytic acid shell protecting the germ of the seeds we eat. (1)

Um, just like our Creator designed us to do.

However, we cannot always count on that being the case in our modern world. Especially for those poor souls stuck with taking proton pump inhibitors. Soaking will remove the outer shell and help release minerals, so we can absorb them better.

Benefits of Sunflower Seeds

Sprouting sunflower seeds releases high concentrations of vitamins A, B, & C, plus niacin. We especially want to absorb their vital mineral content of magnesium, potassium, calcium, iron, selenium, and zinc. (2) They also have 37.8mg/100grams of vitamin E. Compare that to linseed, sesame, and soy, which only have 3mg/100grams! (2)

Don’t be put off by the fat content in this bread, either. The fats are polyunsaturated, CLA (conjugated linoleic acid) that are beneficial omega-6 fats we need to help our hearts. Always keep in mind, the ratio of omega-6 to omega-3 fats should be no more than a 2:1 ratio.

CLA is important for normalizing glucose in the blood and has anticancer, anti-obesity effects. (2)

I hope you enjoy this gluten free zucchini pumpkin seed bread with your family as much as I did!

After all, what God puts in the garden is so good!

If you need help with lifestyle changes and reducing chronic disease risks, I am available to help you! Contact me for a free consultation.

Have a blessed day!

Mysty

My flesh and my heart may fail,
    but God is the strength of my heart and my portion forever.

Psalm 73:25-27 ESV – Whom have I in heaven but you? And – Bible Gateway

References:

Nielsen AV, Meyer AS. Phytase-mediated mineral solubilization from cereals under in vitro gastric conditions. J Sci Food Agric. 2016 Aug;96(11):3755-61. doi: 10.1002/jsfa.7564. Epub 2016 Jan 12. PMID: 26678688

2. Guo S, Ge Y, Na Jom K. A review of phytochemistry, metabolite changes, and medicinal uses of the common sunflower seed and sprouts (Helianthus annuus L.). Chem Cent J. 2017 Sep 29;11(1):95. doi: 10.1186/s13065-017-0328-7. PMID: 29086881; PMCID: PMC5622016.

Dark chocolate pistachio bites are a low sugar, fun treat we can grab from the freezer and enjoy on a hot summer day! The delicious pistachio crumbs on top lend a buttery texture to this creamy dreamy bite too!

We just have to be careful not to overindulge, right?

Too much of a good thing leads us right back into a path of idolatry and dependence on sugar instead of Christ, our Savior. And we do not want to go down that path again.

The health derailment for sugar addiction is too severe. Chronic inflammation in our joints, muscles, blood vessels, and brain are the benefits of avoiding excessive sugar.

Plus, studies show the best way to avoid chronic inflammation and disease is to limit sugar to less than 6 tsp a day for women and 9tsp for men.

Moreover, as you hear me say repeatedly, ditching seed oils (soybean, vegetable, corn) and ultra-processed treats with additives and dyes are also helpful!

Benefits of Dark Chocolate Pistachio Bites

Although there is minimal nutritional value to these bites, remember there shouldn’t be in a treat. We are looking for nutritional value in our meals, not our treats. However, this small treat does not have artificial ingredients, flavorings, or preservatives to make us sick. My friend, that is what intentional eating is all about!

We will enjoy the benefits of a small amount of dark chocolate, which has antioxidants like catechins, procyanidins, and theobromine from cocoa. All of which help lower blood pressure, prevent clotting, and improve the inner lining of the blood vessels. (1)

Pistachios are a good source of monosaturated fat, potassium, and vitamin E. Its rich source of polyphenols and nutrients also have a beneficial effect on glucose homeostasis, blood vessel walls, oxidative stress, and inflammation. (2)

Does this mean this treat will help with those things? Maybe in minute amounts, but the bigger picture is there are no HARMFUL ingredients to damage cells. There are just good, healthy, ingredients to help build them up!

The treat also has cinnamon. Although cinnamon has been found in several studies to decrease lipid levels, lower BMI, and insulin levels in human and animal subjects, more studies are needed to confirm its effectiveness (3,4,5) The thing to remember is it is well known for its antibacterial, antiviral properties.

A good agent for adding sweetness to a treat without all the side effects. It’s good because what God puts in the garden is good!

Devotion

God’s design for healing our bodies from inflammation and disease is perfect. It completely compliments the amazing miracle body designed to heal itself. The wiser we are to chemicals in our food, the better we will be able to avoid them and teach our children to avoid them!

God says, be not wise in your own eyes, and turn away from evil.

Be not wise in your own eyes; fear the Lord and turn away from evil.  It will be healing to your flesh and refreshment to your bones.

Proverbs 3:7-8

Are preservatives, dyes, and flavorings evil? Not in themselves, but the intent to cover up subpar, non-nutritional items on a shelf and call them food for the sake of greed and love of money is evil.

When we are wise to how these things affect our health, we understand God’s wisdom is much better. His wisdom is healing not only to our flesh, but our spirit as well.

Dark Chocolate Pistachio Bites

I hope you enjoy these Dark Chocolate Pistachio Bites as much as me and my clients do! If you need help with lifestyle changes I have plenty of ideas under the Wellness Coaching tips and will be happy to set up a consultation with you to discuss biometric challenges or health concerns!

Take care and enjoy the small things!

Mysty

Simplifying Health God’s Way

REFERENCES:

1. Kerimi A, Williamson G. The cardiovascular benefits of dark chocolate. Vascul Pharmacol. 2015 Aug;71:11-5. doi: 10.1016/j.vph.2015.05.011. Epub 2015 May 27. PMID: 26026398.
2. Mateos R, Salvador MD, Fregapane G, Goya L. Why Should Pistachio Be a Regular Food in Our Diet? Nutrients. 2022 Aug 5;14(15):3207. doi: 10.3390/nu14153207. PMID: 35956383; PMCID: PMC9370095.
3. To what extent does cinnamon administration improve the glycemic and lipid profiles? – PubMed (nih.gov) Santos HO, da Silva GAR. To what extent does cinnamon administration improve the glycemic and lipid profiles? Clin Nutr ESPEN. 2018 Oct;27:1-9. doi: 10.1016/j.clnesp.2018.07.011. Epub 2018 Aug 13. PMID: 30144878.
4. The Effect of Cinnamon on Glycolipid Metabolism: A Dose–Response Meta-Analysis of Randomized Controlled Trials – PMC (nih.gov) Yu T, Lu K, Cao X, Xia H, Wang S, Sun G, Chen L, Liao W. The Effect of Cinnamon on Glycolipid Metabolism: A Dose-Response Meta-Analysis of Randomized Controlled Trials. Nutrients. 2023 Jun 30;15(13):2983. doi: 10.3390/nu15132983. PMID: 37447309; PMCID: PMC10346687.
5. Efficacy of cinnamon in patients with type II diabetes mellitus: A randomized controlled clinical trial – PubMed (nih.gov) Zare R, Nadjarzadeh A, Zarshenas MM, Shams M, Heydari M. Efficacy of cinnamon in patients with type II diabetes mellitus: A randomized controlled clinical trial. Clin Nutr. 2019 Apr;38(2):549-556. doi: 10.1016/j.clnu.2018.03.003. Epub 2018 Mar 11. PMID: 29605574.

Gluten free oat bread is a challenge in my kitchen because I only have one grain mill. That grain mill has barley, spelt, and wheat berries ground in it weekly. But I wanted a gluten free bread to take to our Women’s Natural Health Night for those ladies who cannot tolerate gluten products and milling oats in my mill would cross contaminate the grain.

The solution, for me, is to soak the oat groats overnight then blend them in the bullet blender the next morning. I’m not sure if steel cut oats would work in this recipe, so I cannot weigh in on that topic. However, I do want to give my two scents regarding their health benefits, since I’ve been asked lately how healthy they are.

How To Decide if Oats Are Right For You

The concern of low-Carbers is oats are high in carbohydrates, but their glycemic index is 55, so that’s not bad. A high glycemic index is greater than 70 and low is less than 55. The index gives a rating for foods that spike blood sugar quickly. Keep in mind, all natural oats are going to contain all of the fiber and bran of the seed. Hence it will have a lower index, while steel cut oats are next lowest. The simple oat flakes, will of course, have the highest glycemic index.

Like anything, you and I have to judge for ourselves what works best for our bodies. Thinking logically, we can ask a few questions to determine where we are in our health and how oats may or may not be the right choice.

First, I would ask myself these three questions:

1. Am I insulin resistant? This can be determined by a fasting insulin test (opinions for appropriate levels vary, but optimal is around 4-5 Miu/L and high is above 8), or a Triglyceride/HDL ratio higher than 2.5. Also, if there is a tendency to gain weight easily or great difficulty losing weight, are signs of insulin resistance. By the way, the best way to decrease insulin resistance is to MOVE. But if you are insulin resistant, eating a good protein like and egg and avocado, or unsweetened yogurt with berries and nuts may be better options. I have seen oats spike sugars for some people, but not others. Therefore, consumption can be determined individually with a $20 glucometer to show you how various foods spike your sugar.
2. Am I sedentary or active? If I am sitting most of the day at a desk or watching T.V. , there are better lower glycemic choices for breakfast. However, if I plan to cycle 20 miles, lift weights, hike 10 miles, or chase children around all day, oats are a good choice for sustaining energy.
3. Am I eating them plain or with added toppings? Well, you know this matters because very few people eat oats plain. The package ingredients always matter, too. Is there added sugar? If yes, how many grams per serving? As you know, it’s better to buy plain and sweeten with a natural sweetener, like 1/2 teaspoon of honey. Or you could also use 1/2 a banana so you at least get some potassium and minerals. Although, the hope is to train your taste buds to do without processed, refined, white sugar.
   Another thing that helps lower a sugar spike is adding cinnamon. A good nut and seed combination provides steady protein and fat and will also decrease the sugar spike of the oats.

But don’t worry, you’ll figure it out as you learn to listen to your body and its cues for hunger, satisfaction, and fullness.

Benefits of Oats

Oats contain beta-glucan that helps lower blood sugar and has cholesterol lowering benefits. They are a good source of fiber (4 grams/cup), protein (13 grams/cup), vitamins, iron, magnesium and zinc. Since this recipe uses the entire oat kernel the valuable phenolic acids and avenanthramides are present, too. The antioxidant properties of oats help fight skin, colon, and lung cancers, while also reducing the risk for cardiovascular disease.

God’s Design For our Bodies and Our Food

God’s plan for healing our bodies gets more interesting as I learn about His character in Bible study. There is always a plan to provide for His people spiritually and physically.

1. He brings us to a good land, just like He did Israel. (Numbers 14:7)
2. Heaven is opened to give rain in its season and bless the work of our hands. (Deuteronomy 28:12)
3. The land is given as an inheritance. (1 Kings 8:36)
4. Rich good land, broad, quiet, and peaceful. ( 1 Chronicles 4:40)
5. He is happy when we set our hearts to seek Him (2 Chronicles 19:3)
6. Houses full of good things, cisterns already hewn, vineyards, olive orchards, and fruit trees in abundance were there. (Nehemiah 9:25)
7. We too, will look upon the Lord in the land of the living. (Psalm 27:13)

Rest in His promises today, my friend and enjoy the benefits of everything He provides for you!

Gluten Free Oat Bread

Enjoy your gluten free breads and let me know how it goes for you! There are more bread recipes on the blog, so feel free to check them out! I am here for you if you need a RN Health and Wellness coach to help you get started on eating healthier as a lifestyle and never diet again! Book a free 30-minute consultation here or a workshop here!

God bless,

Mysty

Simplifying Health God’s Way

Increasing HDL-C naturally sounds like a difficult task. After all, statin therapies are known to lower low-density lipoproteins (LDL) rather than high-density lipoproteins. Since higher levels of HDL are associated with decreased cardiovascular disease risk, it makes sense to explore what the literature says about increasing it naturally.

HDL is credited for moving excess low-density lipoproteins to the liver and normalizing blood cholesterol. This is good news for those who have an ideal level 60mg/dL or higher. But why is HDL so important?

HDL plays a role in moving the cholesterol out of the artery wall. However, more importantly, is its ability to reduce oxidation, inflammation and thrombosis, improve the lining of the arteries, enhance insulin sensitivity, and increase production of insulin by the beta cells in the pancreas. (1)

Increasing ApoA-1 is also a consideration because it is the primary structural apolipoprotein associated with HDL to reduce cardiovascular risks, making up to 70% of HDL protein.

*Please note: none of the studies funded by Pfizer, Astra Zenica, Eli Lily, or others were referenced in this research article.*

Increasing HDL with Lifestyle

• Exercise Moderate intensity workouts (Walking, biking, swimming, hiking, and weight training, etc.) has been shown to increase HDL-C and decrease Triglyceride/HDL ratios. (2,7) The American Heart Association recommends 40 minutes of moderate to vigorous exercise 3-4 days per week. Ideally, getting a vigorous workout involves raising resting heart rate to a person’s target heartrate. The age predicted target heart rate can be calculated by decreasing your age from 220. (4) Of course, we have to consider how medications, stress, hormones, and individual activity levels affect heart rate in varying degrees.
• Quit smoking– Smoking is associated with reduced levels of ApoA-1 and HDL. (4)
• Mediterranean Diet (Consists of more fish, true healthy fats like olive oil, vegetables and whole food). (5)
• Increase Omega 3 Fatty Acids (Salmon, tuna, sardines, approved supplements from a healthcare provider). (6)
• Avoid Hydrogenated Oils (margarines, biscuit mixes, doughnuts, processed cakes, cookies, pastries, crackers).
• Avoid Seed Oils that are inflammatory The Western Diet is high in vegetable seed oils (canola, soybean, cottonseed, sunflower, corn oils) In some studies, seed oils show increased neuropil counts when exposed to seed oils (7) In others, substances called hydroxynoneal particles leads to cell death. (11)
• Limit or Avoid Alcohol For men the boundary for this is no more than two drinks per day and for women one drink per day. A serving size of alcohol is: 5 ounces of wine, a 12 ounce beer, and 1.5 ounces of hard/distilled liquor.
• Whole Grains (Oats, Wheat, Barley, Quinoa) The fiber, vitamins, and minerals present in whole grains are thought to raise HDL by helping to decrease homocysteine levels, decrease inflammation, and improve blood vessels. (9)
• Eat Beans and Legumes- to increase fiber and reduce LDL cholesterol.
• Apply Flax seed meal to muffins, oats, or hot cereal for more fiber.
• Enjoy a Serving a day of Nuts (Walnuts, pistachio, Brazil nuts, or almonds).
• Apply a Serving or Two of Seeds to Salads, hot cereals, soups. (Chia, Hemp seeds, sunflower seeds, hulled pumpkin seeds).
• Avocados–in 7 studies increased HDL without affecting triglycerides or LDL. (8)

Increasing HDL-C with Doctor Approved Supplements

• Niacin
  One PubMed source credits niacin as “the most effective agent for raising HDL-C” (3) Another says it raises HDL by 25%. It has a direct effect on ApoA-1 stability and function. (10)
• Nutraceuticals (A combination of Plant phytosterols/red yeast rice//27mg niacin/) in a randomized double-blind trial significantly lowered LDL-C and Triglycerides.

Summary

There are ways to increase HDL cholesterol naturally. It is well known throughout the global community that the Standard American Diet of ultra-processed food, sugar, fat, and preservatives contribute to cardiovascular disease. My friend, God has a better plan for you and me and our food intake. He created everything we need the third day in the garden to heal and sustain our blood vessels.

The land produced vegetation: plants bearing seed according to their kinds and trees bearing fruit with seed in it according to their kinds. And God saw that it was good.

Genesis 1:12

All we have to do it enjoy a wide variety of nutrient rich items daily. If you need help with getting a plan together, we can do that together. Contact me for a free 30-minute consultation. In the meantime, enjoy heart healthy whole food recipes from the blog!

Take care!

Mysty,

Simplifying Health God’s Way

References:

Anderson JW. Whole grains protect against atherosclerotic cardiovascular disease. Proc Nutr Soc. 2003 Feb;62(1):135-42. doi: 10.1079/PNS2002222. PMID: 12740068

2) Barter P. HDL-C: role as a risk modifier. Atheroscler Suppl. 2011 Nov;12(3):267-70. doi: 10.1016/S1567-5688(11)70885-6. PMID: 22152280.

3) Cziraky MJ, Watson KE, Talbert RL. Targeting low HDL-cholesterol to decrease residual cardiovascular risk in the managed care setting. J Manag Care Pharm. 2008 Oct;14(8 Suppl):S3-28; quiz S30-1. PMID: 19891279.

4)Grao-Cruces E, Varela LM, Martin ME, Bermudez B, Montserrat-de la Paz S. High-Density Lipoproteins and Mediterranean Diet: A Systematic Review. Nutrients. 2021 Mar 16;13(3):955. doi: 10.3390/nu13030955. PMID: 33809504; PMCID: PMC7999874.

5) Kanikowska D, Kanikowska A, Rutkowski R, Włochal M, Orzechowska Z, Juchacz A, Zawada A, Grzymisławski M, Roszak M, Sato M, Bręborowicz A, Witowski J. Amaranth (Amaranthus cruentus L.) and canola (Brassica napus L.) oil impact on the oxidative metabolism of neutrophils in the obese patients. Pharm Biol. 2019 Dec;57(1):140-144. doi: 10.1080/13880209.2019.1569696. PMID: 30905230; PMCID: PMC6442228.

6) Kauss AR, Antunes M, de La Bourdonnaye G, Pouly S, Hankins M, Heremans A, van der Plas A. Smoking and apolipoprotein levels: A meta-analysis of published data. Toxicol Rep. 2022 May 17;9:1150-1171. doi: 10.1016/j.toxrep.2022.05.009. PMID: 36518393; PMCID: PMC9742875.

7) Liang M, Pan Y, Zhong T, Zeng Y, Cheng ASK. Effects of aerobic, resistance, and combined exercise on metabolic syndrome parameters and cardiovascular risk factors: a systematic review and network meta-analysis. Rev Cardiovasc Med. 2021 Dec 22;22(4):1523-1533. doi: 10.31083/j.rcm2204156. PMID: 34957791.

8) Mahmassani HA, Avendano EE, Raman G, Johnson EJ. Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis. Am J Clin Nutr. 2018 Apr 1;107(4):523-536. doi: 10.1093/ajcn/nqx078. PMID: 29635493.

9) Muscella A, Stefàno E, Marsigliante S. The effects of exercise training on lipid metabolism and coronary heart disease. Am J Physiol Heart Circ Physiol. 2020 Jul 1;319(1):H76-H88. doi: 10.1152/ajpheart.00708.2019. Epub 2020 May 22. PMID: 32442027.

10) Romani M, Hofer DC, Katsyuba E, Auwerx J. Niacin: an old lipid drug in a new NAD⁺ dress. J Lipid Res. 2019 Apr;60(4):741-746. doi: 10.1194/jlr.S092007. Epub 2019 Feb 19. PMID: 30782960; PMCID: PMC6446705.

11) Yamashima T, Ota T, Mizukoshi E, Nakamura H, Yamamoto Y, Kikuchi M, Yamashita T, Kaneko S. Intake of ω-6 Polyunsaturated Fatty Acid-Rich Vegetable Oils and Risk of Lifestyle Diseases. Adv Nutr. 2020 Nov 16;11(6):1489-1509. doi: 10.1093/advances/nmaa072. PMID: 32623461; PMCID: PMC7666899.

What do you do when the zucchini is coming on strong? There are two things I like to make: Zucchini veggie burgers and zucchini relish. You will find both recipes in this post today. They are low calorie, low carb, and nutritious!

The interesting thing about large amounts of zucchini is you can reduce the size by salting it well and setting it aside for the water to leach out. Then you take handfuls of it and squeeze out the excess water.

For the relish, I just shred it and add salt, drain it a little in a colander; then add apple cider vinegar, green pepper or banana peppers, onions, and black pepper. If you like a sweet relish, you can add a teaspoon of honey.

All I can say is, it’s a fun time of year to be alive!

Benefits of Zucchini

Zucchini is rich in antioxidants, zeaxanthin, and lutein, which are known for their role in helping to prevent macular degeneration, and cataracts. (1) Both of these carotenoids are thought to improve bone density as well. A study of Korean men and women found improved bone density in the femoral neck, total hip, and overall body with consistent intake of these antioxidants. (2)

You may also be happy to learn, a study in Brazil investigated the nutritional value of zucchini raw verses steamed. They found an increase in the antioxidant availability when the items were steamed. (3) Maybe even more interesting in this study, was how microwaved steaming increased potassium and sodium concentrations. (3).

Maybe that old myth about microwaving is not true after all!

Regardless, of how you prepare your summer squash, whether in these zucchini veggie burgers and relish or placing it in your bread, you will reap some benefits. And that my friend, is exactly what God wants you to do with all the food He provides.

You and I are wise to ditch the ultra-processed, over sugared items offered by manufacturers to make money. We can stick with what God designed to nourish and sustain us from the garden, right?!

Devotion

 But I have said to you, ‘You shall inherit their land, and I will give it to you to possess, a land flowing with milk and honey.’ I am the Lord your God, who has separated you from the peoples. 

Leviticus 20:24

Leviticus 20:23-25 ESV – And you shall not walk in the customs – Bible Gateway

With all the summer vegetables and fruit bushes overflowing in our back yard right now it’s easy to see His provision.  Each time I go pick another round of cabbage, corn, green beans, potatoes, peppers, onions, Bok choy, and cucumbers I can’t help but praise God for His generosity.

 The joy of it gives me flashbacks to my bible reading, and how Israel celebrated together and offered Firstfruits to God. So, I borrowed some tables and chairs from church last Sunday and invited my family over for a Harvest Feast to help celebrate the goodness God provides.

God promised Israel a” land flowing with milk and honey”. The phrase is mentioned twenty-three times from Exodus to Ezekiel. It indicates a land of abundance, and one scholar points out the milk and the honey occur without sacrifice or death.

She says, “The natural way these resources are produced reflects the divine desire for abundant life in God’s land.” (Schaser, 2018) Jesus said the same thing when he says, “I came that they may have life and have it abundantly.” (John 10:10)

Let’s talk about it.

Where is the overflow in your life right now and how do you see God in it? I look forward to reading your comments below!

I hope you enjoy the Zucchini Veggie Burgers as much as I did! The relish recipe is below if you still have extras in the garden and you need some ways to preserve it. There are other recipes on the blog for zucchini so feel free to check them out too!

Enjoy your summer garden, my friend! There is no greater joy than celebrating God’s goodness from the garden with family and friends, knowing Jesus paid the price for our sin and salvation! Talk about land of milk and honey! We are in it, for sure!

Have a great day!

References:

Abdel-Aal el-SM, Akhtar H, Zaheer K, Ali R. Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health. Nutrients. 2013 Apr 9;5(4):1169-85. doi: 10.3390/nu5041169. PMID: 23571649; PMCID: PMC3705341.

Regu GM, Kim H, Kim YJ, Paek JE, Lee G, Chang N, Kwon O. Association between Dietary Carotenoid Intake and Bone Mineral Density in Korean Adults Aged 30-75 Years Using Data from the Fourth and Fifth Korean National Health and Nutrition Examination Surveys (2008-2011). Nutrients. 2017 Sep 16;9(9):1025. doi: 10.3390/nu9091025. PMID: 28926945; PMCID: PMC5622785.

de Castro NT, de Alencar ER, Zandonadi RP, Han H, Raposo A, Ariza-Montes A, Araya-Castillo L, Botelho RBA. Influence of Cooking Method on the Nutritional Quality of Organic and Conventional Brazilian Vegetables: A Study on Sodium, Potassium, and Carotenoids. Foods. 2021 Jul 31;10(8):1782. doi: 10.3390/foods10081782. PMID: 34441559; PMCID: PMC8391696.

Man, if you’re adventurous but like to keep things simple, try this fresh Bok choy, squash, and herb souffle! It is absolutely savory, filling, and refreshing at the same time!

This is our first year of growing Bok choy in the garden. We ordered the plants from Azure Standard in April but they did not arrive until late May (our drop site didn’t meet delivery minimum in April). At the time, it was the hottest and driest part of our growing season.

I honestly didn’t think they were going to make it!

But I babied them with drinks of water morning and night those first couple of weeks. Thereafter, God was willing to begin the rain showers to feed them abundantly. All I can say is a quality seed, tender loving care, and rain does wonders for my plants!

This sickly little plant went from six inches to nearly three feet in 8 weeks! The Bok choy thrived, too.

Benefits of Bok-choy

According to an article by Lauren Panoff, MPH, ND from Healthline, Bok choy is rich in vitamins C, K, A, and folate. It also has a decent amount of selenium, potassium, fiber, and magnesium. Moreover, its impressive amount of abundant antioxidants help us fight the free radicals of oxidative stress. Antioxidant rich vegetables like this help decrease risks for autoimmune diseases, inflammation, and cancer, too. (1)

An interesting study conducted by Chinese scholars in medicine noted that natural sources of selenium contributed to decreased incidence of stomach, breast, colorectal, lung, and esophageal cancers. However, synthetic selenium supplements had no effect. (2)

Imagine that! God’s goodness from the garden trumps man’s poor attempts to mimic nutrition once again. Be filled and empowered with that knowledge today, my friend! He loves you and provides the very best for you in gardens across the globe.

The addition of squash, eggs, garlic, onions, thyme, and oregano lend their own beneficial properties to this dish as well. Feel free to check out more about oregano in this post.

Devotion

Summer is a time of warmth, opulence, and joy. We can truly appreciate and enjoy the many aspects of creating delicious food for ourselves and others on any given day.  It is especially joyful if we can take part in the creation process as we pick and devise our own meals.

In the bible, summer is associated with abundant fruit, harvest to store, and plenty. (Proverbs 6:8, 10:5, 30:25) When king David is fleeing Jerusalem because his son Absalom rallies an army to take over the kingdom, he is met with the abundance of summer produce, from the faithful servant of Mephibosheth.

When David had passed a little beyond the summit, Ziba the servant of Mephibosheth met him, with a couple of donkeys saddled, bearing two hundred loaves of bread, a hundred bunches of raisins, a hundred of summer fruits, and a skin of wine.  And the king said to Ziba, “Why have you brought these?” Ziba answered, “The donkeys are for the king’s household to ride on, the bread and summer fruit for the young men to eat, and the wine for those who faint in the wilderness to drink.”

2 Samuel 16 ESV – David and Ziba – When David had passed – Bible Gateway

Even in his darkest moments, king David finds favor with God and man. He is cared for and provided for with the summer harvest despite treachery and danger. It is a historical event with profound implications you and I can cherish, too.

Our current circumstances never define God’s love for us, they are simply the consequences of surrounding sin in our lives and others that we cannot escape.

Mysty Pfeffer

However, through it all, God provides a way to cope, and a way to survive.

Although it may be with physical provision when we are in need, sometimes, it may be emotional comfort when we are depressed or lonely. More simply, we may receive just what we need from His life changing Word. It has the power to speak truth into our hearts over the lies of the world.

Regardless of our need, we can be sure God will meet it. In the meantime, my friend, enjoy your summer harvest and all the nutrients they provide as you check out one of many yummy recipes!

Bok Choy, Squash, & Herb Souffle

If you are looking to improve your health you’ll find great low sugar recipes here and plenty of goodies from the garden to experiment with. You’ll also find a RN health and wellness coach to help you work through lifestyle changes that help fight chronic disease.

Thank you for stopping by the site and God bless!

Mysty

Simplifying Health God’s Way

References:

Cai X, Wang C, Yu W, Fan W, Wang S, Shen N, Wu P, Li X, Wang F. Selenium Exposure and Cancer Risk: an Updated Meta-analysis and Meta-regression. Sci Rep. 2016 Jan 20;6:19213. doi: 10.1038/srep19213. PMID: 26786590; PMCID: PMC4726178.

Panoff, Lauren, MPH, RD, February, 2021. Healthline.com. Bok Choy: Nutrition, Risks, and How to Eat It.