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.

Have you ever gone on vacation and completely derailed your healthy eating habits? If you have, you are not alone! We’re talking about derailing to detox today, so we can get back on track.

Derailing happens to all of us, and it’s not a bad thing. It’s actually freeing to taste the scoop of ice cream we’ve been avoiding due to joint and muscles aches. Or to accept the side of fries with our burger as we did when we were living the American dream.

We are enjoying our free time. Celebrating with family and getting the rest God designed us to take when we go on vacation.

What Derailing Looks Like Biblically

It reminds me of the Feast of Booths in the Bible. God commanded a period of seven days to gather in booths each year so Israel could worship Him and rest as they enjoyed the fruit of their harvest. Of course, their derailing, or in this case, feasting, did not consist of fried foods or ice cream.

“On the fifteenth day of the seventh month, when you have gathered in the produce of the land, you shall celebrate the feast of the Lord seven days. On the first day shall be a solemn rest, and on the eighth day shall be a solemn rest. And you shall take on the first day the fruit of splendid trees, branches of palm trees and boughs of leafy trees and willows of the brook, and you shall rejoice before the Lord your God seven days. You shall celebrate it as a feast to the Lord for seven days in the year. It is a statute forever throughout your generations; you shall celebrate it in the seventh month. (Leviticus 23:39-41)

Leviticus 23 ESV – Feasts of the LORD – The LORD spoke to – Bible Gateway

They didn’t have to detox from chemicals in their food or inflammatory markers that get set off with preservatives and additives though! There were no dyes or altered forms of seed oils, either. The toxic ultra-processed boxed items we consume on vacation poorly resemble the fruit of the land they enjoyed.

However, the ideas of rest, celebration, worship, and enjoyment for seven days stands! And so can we. We can get back to the produce of our land and begin a 7-day detox right from the garden!

A Simple 7 Day Detox Plan for Healthy People —Not Taking Medication

Now, you know the usual disclaimer here: This is NOT a diet plan for you, and you MUST listen to your doctor or dietician’s advice about meal planning. Especially if you are on medication to lower your blood sugar or blood pressure.

By detoxing for 7 days, we healthy individuals are simply eating vegetables, nuts, beans, and a small amount of fruit for our meals, with plenty of water. Organic extra virgin olive oil, in small amounts for a dressing, is beneficial with all its polyphenols and healthy fat, too! There is no snacking between meals for a detox, nor is there sugar, corn, or potato chips.

If this sounds close to a vegan detox plan, it is. . .without the sugar or ultra-processed, packaged, franken food a few of them eat. And we can take encouragement because people all over the world eat the produce of the land, safely, every single day, while suffering no ill effects.

There is ZERO artificial sweeteners, colorings, additives, or flavorings. Also, zero diet anything, fried anything, or sugar of any kind. Did I say, “No sugar’ again? Yes, I sure did! I’m thinking excess sugar gets most of us into more trouble with inflammation than any other substance.

It’s black tea, black coffee, herbal teas, lemon water, and one of my favorites: A Derailing to Detox Smoothie

Derail to Detox Summary

Friend, first of all I hope you enjoyed your vacation without guilt or shame! I pray God restored you with much needed rest and you had a chance to thank Him for all of His goodness! I also hope this little seven-day idea of healthy eating is doable for you as you imagine your own recipes forming with exploration through the farmer’s markets, grocery produce sections, or maybe even, your own back yard. The Highlights are:

• *Consult your doctor or dietician for your individual caloric/nutritional needs with healthy eating*
• General ideas for nutritional needs are also available for healthy individuals (not taking medication) at Calorie Calculator
• Enjoy vegetables cooked or raw
• Enjoy fruit cooked or raw
• Drink plenty of water
• Enjoy herbal teas, black coffee or tea
• Enjoy beans, legumes, nuts, and seeds
• No eating between meals
• No sugar, artificial sweeteners, additives, dies, flavorings, fried foods, or preservatives
• Take your usual multivitamin or supplements

It’s not a meal plan, but it’s a beautiful gift of good ideas from God’s garden to turn us from derailing to detox. I hope it has been helpful to open our eyes to proper feasting and fasting in a healthy, biblical kind of way. If you need further encouragement or recipe ideas check out the blog!

There are plenty! Here are three to get you started:

Black Bean & Bok Choy Soup

Almond & Chia Crackers

Coconut Pecan Prune Bars

Also, if you are looking for help changing lifestyle or behaviors let me know!

A faith-based approach to stress relief shares some characteristics of modern psychology, but also has significant differences. Here are three simple ways to understand the difference and begin our a spiritual action plan to reduce stress.

We will do well to remember there are many approaches for both methods, that are not mentioned here. However, the idea is to look for a starting point.

Starting points make it simple for the average person experiencing daily stressors. Although it’s a good idea to keep in mind, chronic sufferers (not getting relief from stress for six months or more) require a more specialized approach!

Approaches to Stress Relief

What causes quarrels and what causes fights among you? Is it not this, that your passions are at war within you?  You desire and do not have, so you murder. You covet and cannot obtain, so you fight and quarrel. You do not have, because you do not ask. You ask and do not receive, because you ask wrongly, to spend it on your passions.

James 4:1-3 ESV – Warning Against Worldliness – Bible Gateway

3 Stress Relief Tips from James 4:1-3

1. Identify the trigger of stress (The situation that sets the stress into motion –an argument, pressure to finish a project, a relationship issue, a safety concern, talking to a large group, preparing for an exam, etc.)
2. What is the cause of the stress? (The trigger is not the cause. The trigger is the situation; the cause is the underlying emotion it evokes. Is it something we want, we think, we do not have—-Maybe, love from a family member, respect from a boss, children, or others, fear of failure, pressure to perform tasks outside of our comfort zone, fear of harm or danger, lack of confidence.
3. Are you asking for what you want in the right way and for the right reasons? Friends, family, and bosses are not mind readers. And in most cases, they are reasonable people who are willing to listen to our concerns! What would it take to state clearly and concisely how we feel about the trigger (situation setting the stress into motion) and the cause. (I feel __________ about ___________ and I’m asking for___________.) If it’s a situation outside of our personal relationship circles, we take the same steps before the Lord.

How the Faith-Based Approach
To Stress Worked for Me

Several years ago, my two girls were attending a large urban college. At the time, I was working in an intensive care unit (ICU) close by. One day I cared for a professor who taught at their school. I asked him if it were true the crime rate is as bad as reports on the news made it out to be. He said, “Oh yes! I’ve been mugged in broad daylight twice, and it happens to people every week.”

This momma’s heart trembled with an intense and sudden fear for her girls. “Ok, breathe!” I commanded myself. “Next, get moving!” Use the adrenaline to minister to others. No problem there! Movement in an ICU is a constant companion.

After breathing and moving, I prayed and handed them over to God.

But I’d take them back five minutes later.

As the day progressed, I’d get distracted by work and put the thoughts aside. But they were never far away and came looming through my head once again. By the end of my twelve-hour shift, I was ready to run.

I quickly entered the stairwell to leave the hospital, and up the stairwell of the parking garage to go home (yes, I believe in moving to relieve some stress!)

Nearly overwhelmed with anxiety at that point, I tried to breathe again, and empty my mind of all thoughts.

That is when the still small voice said to me, “They are not yours they are mine. Will you trust me no matter what happens?”

In that moment I knew I could let them go. Or maybe, I had to let go of this false sense of being in control.

Okay, so that’s how it’s going to be.

No matter what happens to them, I am going to be there for them and love them as fiercely as I did when they were little girls. So is God. He loves them, too.

It’s a relationship of love, only a parent understands. And the good news is, you and I have a parent (our Father) in heaven who understands every fear, doubt, insecurity, and sense of helplessness we experience. For me, and hopefully for you, a personal relationship with our Creator surpasses any worldly approach to stress relief.

Friend, you and I will always have stressful situations to maneuver in life. Some will be huge and real; others will be imagined. But for every single one of them, God is with us, and for us, as a parent is over His child. We can take comfort in that today.

If you are interested in other steps that help our moods check out this post: Ten Ways to Biblically Boost Your Mood. I I hope this reminder helps you as much as it does me, today. If you need a RN Health and Wellness Coach, I’d be happy to help there too!

God bless you!

Mysty

Simplifying Health God’s Way

These fluffy and tasty flaxseed & cashew pancakes are lower in carbs and high in protein and fiber. I had some fresh cherries going bad and needed to use them up, so I brought them to a simmer in a saucepan and made a sauce.

When I make a fruit topping, I always think of pancakes! Since I’d gotten my Azure hall just last week, the fresh seeds and nuts seemed like perfect thing to use! So, here we go!

Sometimes I ask myself if I am getting enough iron when mental fog and fatigue wear me down. There are several conditions and ways that iron absorption is hindered in our bodies. Today, I’d like to cover a few of them and get to the root of preventing it for you and me. Sound good?

What Iron Does in The Body

Iron is an essential mineral in hemoglobin that carries oxygen from the lungs to the tissues via the red blood cells. It is also essential for muscle metabolism and connective tissue repair. Cellular synthesis, neurological function, physical growth, and hormones all need iron to function, too! (1)

Is it any wonder that we experience brain fog, fatigue, nervousness, poor exercise endurance when we don’t get enough iron? Iron deficiency anemia is common in underdeveloped countries, but with certain conditions it is here in the United Sates, too.

Hepcidin is a hormone that regulates the use of iron throughout the body and alters its use and absorption for various conditions like fighting infection, or chronic inflammatory states. (2) We will see iron come in two forms.

Two Types of Iron:

1. Heme-Iron—is more bioavailable for the body to use and is found in lean meats like beef, poultry and fish.
2. Nonheme Iron —comes from plants and iron fortified foods.

Who’s at Risk for Not Getting Enough Iron?

There are several people groups and physical conditions that interfere with iron absorption. One group is childbearing women, who’s monthly cycle and high demands on the body, use up iron stores in the cells. Growing children and adolescent are another group.

A third group are people facing chronic disease and have inflammation, celiac disease, malabsorption issues in the gut or inflammatory bowel disease, and people with long-term use of proton pump inhibitors. (3) When considering these conditions, it’s important to remember the underlying cause and effects:

1. Chronic Inflammation stresses the body and puts a higher demand on all the cells, therefore requiring increase use of available nutrients. (2)
2. Malabsorption issues are a result of damage to the intestinal lining or gut microbiome and the ability to store and use the iron in the red blood cells is hindered. (2)

Simple Ways to Get Enough Iron in the Body

There is always good news, my friend! God gives us everything we need to heal our bodies, reduce inflammation and provide the necessary resources to refuel and absorb our iron. Proverbs 1:5 says to let the wise hear and increase in learning and the one who understands obtain guidance.

It is imperative to know what God’s design for our bodies is and how the food He provides increases health and wellness! An anti-inflammatory diet containing berries, green leafy vegetables and bright orange vegetables, as well as vitamin C rich foods, is going to help decrease chronic inflammation.

Some of my butternut squash recipes, that are rich in vitamin A and beta-carotene, are here to help you with this process!

Let the wise hear and increase in learning,
    and the one who understands obtain guidance

Proverbs 1:5

It is also good to understand how some common cultural habits may interfere with our iron absorption. Take for instance drinking tea or coffee with our meals. Both beverages are known to interfere with iron absorption. Oops! That’s one I am guilty of enjoying with my meals. Instead, I’ll be ordering more hot water with lemon or skipping a drink with my meal altogether!

A source from the University of Louisville says drinking milk interferes with iron absorption and others say it doesn’t. (1) With conflicting professional resources in reputable sites like the National Institute of Health, maybe it’s best to be cautious, just in case.

It’s interesting too, that phytates from grains and cereals are mentioned as interfering with iron absorption. Soaking beans and legumes can reduce this effect, while using sourdough breads and the milling and soaking process of breadmaking has a similar effect. The University of Louisville source also reports casein, whey, egg whites, and soy proteins inhibit iron absorption in people, so being aware of potential disruptors is a good idea. (3)

Bottom Line

Yearly exams and bloodwork will alert you and me to our iron levels, so it’s a good idea to stay on top of our levels. Being aware of what God provides in the garden to heal and sustain is a good idea, too! We don’t want too much iron, that can interfere with our heart and kidneys. But we do want the delicate balance designed by our Creator to stay put.

Friend, that means eating what He supplies in the garden to reduce inflammation and avoid these chronic conditions. That way we are getting enough iron and all the other vitamins and minerals we need to do the work He has called us to do.

You are not alone, and if you need extra help, I am willing to walk alongside you as your RN Health & Wellness Coach! Contact me here for more information.

References:

Begum S, Latunde-Dada GO. Anemia of Inflammation with An Emphasis on Chronic Kidney Disease. Nutrients. 2019 Oct 11;11(10):2424. doi: 10.3390/nu11102424. PMID: 31614529; PMCID: PMC6835368.

Chinzon D, Domingues G, Tosetto N, Perrotti M. SAFETY OF LONG-TERM PROTON PUMP INHIBITORS: FACTS AND MYTHS. Arq Gastroenterol. 2022 Apr-Jun;59(2):219-225. doi: 10.1590/S0004-2803.202202000-40. PMID: 35830032.

Ems T, St Lucia K, Huecker MR. Biochemistry, Iron Absorption. [Updated 2022 Apr 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK448204/

The ultimate cabbage rolls for you will certainly be different than they are for me. However, when you have issues with nightshade items like tomato, causing digestive upset, you learn to do things differently.

One way, my cabbage rolls are different is the sauce. I use butternut squash for my sauce instead of tomato. It’s easy, you just mix 2 cups of baked butternut squash and add 1 cup of broth (I like bone broth), 1 clove of fresh minced garlic (or 1 tsp garlic powder –use what you have), a teaspoon of chopped rosemary, and 1 tsp of salt.

Another way my cabbage rolls are different is I line the cabbage leaf with either kale or spinach to maximize flavor and nutritional value.

A third way my cabbage rolls are different is I use quinoa instead of rice for a filling. I want more fiber, protein, and nutrients here as well, making them the ultimate cabbage rolls. Now, if you are one of my low carb friends you know what to do!

The benefits of God’s garden goodness cannot be beat!

I have another cabbage roll recipe here, Oregano and Mushroom Cabbage Rolls, where I list the benefits of cabbage and oregano. Hey, not to worry, you can’t have too many ideas for cabbage rolls!

But things like antioxidants, cancer fighting kaempferol, fiber, protein, and minerals are all beneficial ways to maximize the nutrition in our meals. While we are at it, we can nurture our souls with God’s Word!

When I was studying Deuteronomy this morning I was impressed with God’s faithfulness to an unfaithful people. Israel’s story of weakness and forgetting to rely on God for everything is also my own. Maybe it’s yours’s too.

We can both take heart today from God’s reminder in Scripture:

Beware lest you say in your heart, ‘My power and the might of my hand have gotten me this wealth. You shall remember the Lord your God, for it is he who gives you power to get wealth, that he may confirm his covenant that he swore to your fathers, as it is this day.

Deuteronomy 8 ESV – Remember the LORD Your God – “The – Bible Gateway

I hope you enjoy these ultimate cabbage rolls and check out the rest of the recipes offered here to make your life a little more whole and a little less complicated. Filling our guts with healthy fiber and vegetable dishes like this is a good start.

I am here for you if you need coaching!

God does not want you and I floundering, my friend! He wants us flourishing! So, when we change our minds, it empowers us to change our lives!

Jesus said, “I came that they may have life, and have it abundantly.”

When I asked my class yesterday to share their greatest strength, they all paused. People do not stop to think about their strengths. But each one of them have overcome challenges, heartache, defeat, and health issues just like you and me.

Yet here we all are facing a new day.

So, do not beat yourself up today. The health issue you are facing may seem like a mountain you cannot climb. But remember, God has given you the strength to move every mountain.

Jesus reminded the disciples about this when they could not remove the demons in Mathew 17:19-21

“Then the disciples came to Jesus privately and said, “Why could we not cast it out?” He said to them, “Because of your little faith. For truly, I say to you, if you have faith like a grain of mustard seed, you will say to this mountain, ‘Move from here to there,’ and it will move, and nothing will be impossible for you.”

Mathew 17:19-20 ESV – Then the disciples came to Jesus – Bible Gateway

How to Change

I am praying for a shift in our thinking of health and wellness, so our individual mountains will move for us too!

The shift comes from the strength of our faith. We are a children of God and we house the indwelling Holy Spirit.

When we approach our health like we approach any aspect of loving fulfillment in our lives, there is also a shift in thinking.

Trusting in the Holy Spirit, who loves us, and showers us with reassurance gives us the ability to value our bodies in a new way.

• We want more energy—show us what zaps our energy, Lord!
• We want less pain—-open our eyes to the items that are causing our pain, God.
• We want to be loved and appreciated—-fill the empty places of our hearts, Lord, so we don’t turn to food or drink for comfort.
• We want to maintain our independence—God, strengthen us to do your will, and fasten our desires on you!
• We want clear thoughts and peaceful minds—Only you God, can settle the restlessness in our souls.

It is a journey, my friend. But oh, when we reach that peak and look back at the journey, we see God all over it!

Although you may be like me and battle this flesh every single day. . . and oftentimes lose, He is still with us and helping us.

Once we learn that the physical choices we make each day have an impact on our emotional and spiritual health, we can became intentional about eating and moving.

Study after study proves how what we eat, how we move (or don’t move) our bodies, how we sleep, and how we forgive others affect our mental and physical health.

The good news is, when we change our minds, it empowers us to change our lives.

God has given us every tool to do it in His Word and with His food from the garden.

I’m praying we trust Him and rely on Him in order to see victory and joy instead of the enemy stealing it!

My prayer for you today, friend:

Lord, you are my portion and my lot, my very great reward. Will you be with me and my friend today to help us see contentment in you, and satisfaction and joy in your presence as we read scripture? May your presence fill us with worthiness and grace. Eliminate the feelings of fear, loneliness, shame, and guilt as we lay our hearts open before you. As you give us peace Lord, may we renew our minds to do your will. In fully trusting You, we change our minds, and it empowers us to change our lives.

God bless you,

Mysty

Simplifying Health God’s Way

Looking for hearty breakfast muffins that are healthy can be a problem. So, I am hoping these peanut chocolate chip muffins will be one of those simple lifestyle habits you can mark off your list of healthier things to do.

Although these muffins are not ideal for the low fat crowd or the low carb crowd, they will please the whole food people I love to serve! Also, keep in mind, I would not eat one of these on its own and expect it to meet my hunger needs in the morning either. However, I would combine it with a boiled egg, smoothie, or string cheese (if that is your morning go-to) to meet my hunger needs and add some nutrition.

Or, I might use it as a side to my extra-large salad for lunch.

Ingredient Options

Now, I know a lot of people will use honey in place of sugar for their muffin recipes and that’s fine if you choose to go that route. However, please know that 1/4 cup of baking honey (which is processed and heated, so the nutrients are removed, and so are the antioxidants) is equivalent to 85 grams of sugar making each muffin contain 9 grams of sugar which is just over 2 teaspoons of sugar per muffin. The organic sugar with minerals, on the other hand provide 50 grams of sugar.

So, before you get worked up about the carbohydrate content, look at the 9 grams of protein and 7 grams of fiber in each muffin, too. If you use plain organic sugar that is minimally processed you will have 7 grams of sugar per muffin, which is just under two teaspoons of sugar per muffin. I do notice they taste sweeter with the plain sugar, just so you know.

On the other hand, the honey makes the muffins moister, so you decide what works best for you!

Benefits of Peanut Chocolate Chip Muffins

• Dark Chocolate Has Antioxidants/Magnesium/ and minimal sugar.
• Whole & Multigrain Fresh Milled Flour has all the bran and germ present for fiber, and beneficial B vitamins and Vitamin E.
• Peanuts contain a combination of mono and polyunsaturated fats, and a decent amount of protein. They contain biotin, copper, niacin, folate and manganese, vitamin E, and magnesium. They are rich in antioxidants too and will help you stay full longer.
• Eggs provide a wonderful amount of protein and vitamins.
• Chia Seeds provide quality, healthy fats like omega 3, plus protein and fiber. They also have quercetin, zinc, kaempferol, and other antioxidants that are good for your heart and liver. (1)

Devotion

Friend, God put all these wonderful things in the garden so you and I can simply thrive! We just have to take a little extra time to prepare and adjust a few things in this modern world and get back to whole food in order to do so! He wants us whole! Not just getting by and miserable, but healthy, active, and strong. So, we can worship Him with gladness and praise Him for His wonderful deeds!

I will give thanks to the Lord with my whole heart.
    I will recount all of your wonderful deeds.

Psalm 9:1

Blessed be his glorious name forever;
    may the whole earth be filled with his glory!

Psalm 72:19

I hope this peanut chocolate chip muffin recipe helps you add more fiber, protein, vitamins, and minerals to your daily routine. I have plenty of other muffin recipe ideas to help you keep breakfast simple and nutritious too! Don’t forget to rate the recipe if you try it and let others know how you like them! I apprecite you stopping by to check it out! I am here for you if you need a RN Health & Wellness Coach to guide you in other lifestyle changes, so contact me for a free consultation.

References:

Ullah R, Nadeem M, Khalique A, Imran M, Mehmood S, Javid A, Hussain J. Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review. J Food Sci Technol. 2016 Apr;53(4):1750-8. doi: 10.1007/s13197-015-1967-0. Epub 2015 Oct 1. PMID: 27413203; PMCID: PMC4926888.