When I had my first baby, I experienced a kind of love I’d never known before—unselfish love. Holding her and looking at her little face filled me to overflowing with wonder and protectiveness. It was so intense; I would grit my teeth to keep from squeezing her too tightly.

She did nothing to earn it, and had nothing to offer in return. But her complete helplessness captured my heart like nothing else ever could.

Yet, my love for my daughter does not compare to God’s love for her. Or His love for you and me, for that matter.

“Anyone who does not love does not know God, because God is love. In this the love of God was made manifest among us, that God sent his only Son into the world, so we might live through him.”

1 John 4:8-9

I would gladly lay my life down for my child’s, just like God, in the flesh of Jesus, laid His life down for me.

A pure unselfish love you and I long for in the deepest parts of our souls.

Jesus’ Example of Unselfish Love

• He goes before us, and we know his voice.
• Lays down his life for his sheep.
• Came so we may have abundant life.
• He prepares a place for us.
• He brings the light of understanding into darkness.
• He did not come to judge the world but to save the world. (John 3:17, John 12:47)
• Humbled himself to become a lowly servant and set an example for the world. (John 13)

My sheep know my voice and I know them, and they follow me. I give them eternal life, and they will never perish, and no one will snatch them out of my hand.

John 10:27-28

That kind of love is what moves mountains of destructive behavior into an abyss. Knowing and understanding you and I did nothing to deserve the selfless love of God frees us to discard our attachments to the world.

Our complete helplessness has captured His heart. He sent His Holy Spirit to abide in us, guide us, and shepherd us to live an abundant life.

We can be free to do that spiritually and physically without deceptive man-made items drawing us back into its clutches. Sugary sweets don’t have control over us, we control them. It has a proper place in celebrations, without becoming a greater comforter than time spent with God.

His comfort is unselfish. It doesn’t steal our health, age us before our time, cause overgrowth of bad bacteria in our intestines, destroy our livers, or wreak havoc in our blood vessels. God’s comfort, through His Son Jesus, brings us complete contentment in body, mind, and spirit.

It’s a beautiful gift we are so full of, we share it with our own families.

How does the amazing, unselfish love of God free you and comfort you today?

I am here for you as your RN Health and Wellness Coach! There are free resources here and scientific references for improving healthy habits like sleep. You’ll also find ideas for preparing healthy meals, eating intentionally, and exercising. Also, let me know if you have any questions or would be interested in me coming to speak at your church group or ladies’ group. I look forward to serving you!

I am making some red cabbage relish for Go Red for Women day, a heart awareness campaign started by the American Heart Association to inform women cardiovascular disease is most common cause of death for women. Guys don’t feel left out! It matters with you, too! However, most of you men know heart disease is your number one killer, a lot of women don’t.

Regardless of our age or gender, you and I can enjoy the huge benefits of this red cabbage relish. It is loaded with antioxidants, like anthocyanins and glucosinolates. Plus is has all the benefits of red onion, red beets, and apple cider vinegar. The best part is it is stable in the fridge for weeks!

I came up with this recipe when we were growing red cabbage in the garden several years ago. It can be used as a slaw for a side dish, topping for a salad, or sandwiched with fish, chicken or burgers as a condiment. Here are some heart healthy properties of the combined antioxidants in this relish you will benefit from:

Benefits of Red Cabbage Relish

• 100 grams has 40mg of calcium, 2.5mg of fiber
• Reduces oxidative stress causing cell damage in test tube and animal studies, due to 74% polyphenols, 40% vitamin C, and glucosinolate content. (1)
• Blunts imbalances in liver enzymes, renal osmolytes (increased numbers excreted in the urine indicate chronic kidney problems), and lipids. (2)
• When combined with microgreens, lowers circulating LDLs, liver enzymes, and inflammatory cytokines. (3)
• Helps treat mastitis (an infection of breast mast cells in breastfeeding women) (4)
• Red beets and red cabbage have been shown to reduce tumor production in prostate and breast cancer cells in animal studies. (5)
• Destroy free radicals that damage cells, protects the protein kinase pathway (which modifies lipids, carbohydrates, and other molecules), and helps reduce inflammation. (6)

The bottom line my friend, is God provides exactly what we need when we need it! Regardless, if it’s our heart, liver, or our immune system! His love is never failing. He sent His Son, not only to heal the brokenness of our hearts spiritually, but physically. Christ is the image of the invisible God, the firstborn of all creation. For by Him all things were created, visible and invisible (Colossians 1:15-16a) You and I can take confidence in the radiance of God’s goodness in His provision of Christ for our souls and all the invisible properties in food to sustain and nourish our bodies.

You and I are knit together in love!

…that their hearts may be encouraged, being knit together in love, to reach all the riches of full assurance of understanding and the knowledge of God’s mystery, which is Christ, ³ in whom are hidden all the treasures of wisdom and knowledge.

Colossians 2 ESV – For I want you to know how great a – Bible Gateway

Red Cabbage Relish Recipe

I hope you enjoy this recipe and all the others as you eat from God’s garden! He is so worthy of praise! I look forward to sharing all the recipes I come up with and come across that help you build your cells, make you stronger physically, and help you restore your health. As you can see, they are advertisement free!

If you try this and like it, please give me a rating and let me know what you think! I appreciate all who take the time to read this, if you feel led, please share it with others. I enjoy simplifying health God’s way for you.

Mysty

References:

Huang H, Jiang X, Xiao Z, Yu L, Pham Q, Sun J, Chen P, Yokoyama W, Yu LL, Luo YS, Wang TT. Red Cabbage Microgreens Lower Circulating Low-Density Lipoprotein (LDL), Liver Cholesterol, and Inflammatory Cytokines in Mice Fed a High-Fat Diet. J Agric Food Chem. 2016 Dec 7;64(48):9161-9171. doi: 10.1021/acs.jafc.6b03805. Epub 2016 Nov 28. PMID: 27933986.

Kapadia GJ, Azuine MA, Rao GS, Arai T, Iida A, Tokuda H. Cytotoxic effect of the red beetroot (Beta vulgaris L.) extract compared to doxorubicin (Adriamycin) in the human prostate (PC-3) and breast (MCF-7) cancer cell lines. Anticancer Agents Med Chem. 2011 Mar;11(3):280-4. doi: 10.2174/187152011795347504. PMID: 21434853.

Khoo HE, Azlan A, Tang ST, Lim SM. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Food Nutr Res. 2017 Aug 13;61(1):1361779. doi: 10.1080/16546628.2017.1361779. PMID: 28970777; PMCID: PMC5613902.

Stewardship of our thought life, our time, our bodies, and our relationships pays huge dividends!

I just finished a 40-Day Sugar Fast with a few others in a Facebook group, and the most surprising dividend from that experience for me is mental clarity. I did it to detox from Thanksgiving and Christmas cookies, but I realized journeying with others, brought benefits beyond the physical.

The clear thinking helps me process conversations better (listen attentively), show grace, and manage my time. The spiritual component came in with daily scriptures and focusing on God. There was a time in my life when I felt all these elements were out of control or never quite in sync.

Maybe you can relate to a thought life immersed with raising children and the next big activity. Perhaps your time was split between working, cooking, cleaning, and running children to events, too.

Although I was blessed to work part-time and give my family my full attention, stewardship of my time did not come easy. I can only imagine how difficult it is for the parents working full-time!

Still, with all the activity, I did not see dividends coming in steadily. Maybe, I was just too busy to notice.

Spiritual Dividends

Dividends are a return on an investment. So, how you and I steward our thoughts in everyday tasks and situations now, will determine our rewards later.

For instance, when we steward our thoughts on God and His plan for our redemption and protection, our return is peace. The shalom of full contentment in every circumstance can be the forefront of our thoughts because we trust our Father to care for us and those we love.

Life’s demands on the other hand, make stewardship of our time a little trickier. There are so many days we feel pulled in several different directions to complete our list, it’s hard to prioritize what to do first.

I think the words if Isaiah teach us what is wisest to do the minute, we open our eyes:

“The Lord God has given me the tongue of those who are taught, that I may know how to sustain with a word him who is weary. Morning by morning he awakens; he awakens my ear to hear as those who are taught.”

Isaiah 50:4

Time spent in God’s word first thing in the morning prepares our thoughts and our souls for the day’s challenges. Praying for the connection with Him in our Spirit also guides us to place what He prioritizes most, first.

The dividend is less stress, an increased sense of purpose, and rest.

The rest our bodies long for, is the kind of rest from people pleasing, meeting the world’s expectations of success, and materialism.

Physical & Emotional Dividends

The fuel we fill our bodies with matters too! God gives us all the nourishing plants in gardens around the world to meet our needs at the cellular level. Therefore, stewardship of our bodies includes choosing wisely from the abundant provision He provides over ultra-processed foods that steal our health.

We are stronger, well rested, and functioning at our best with His goodness from the garden.

As we begin to combine the qualities of stewardship in our thoughts, our time, our bodies, and our relationship with the Father, the enriching of relationships with family and friends naturally follow.

You may be like me and expect dividends to pay big this week, and they may! However, they usually come much later, in the celebrations of life. The times when we look back and see our children are thoughtful in their choices, kind in their giving, studious in their learning, and generous in their spirit.

Possibly the best part is when they marry and begin a family of their own and you see them sharing the poured-out love from your heart in their own families.

Take a moment today, my friend, and see where stewardship in these areas is abundant in your life. How are you blessing others with faithful stewardship in your thought life, time, body, and relationships?

I am here for you if you need a faith-based RN Health and Wellness Coach! My greatest passion is to see believers live the full life God calls us to live! He has given us everything we need spiritually and physically to do so!

Growing up I heard the saying, “An apple a day keeps the doctor away.”

It does not surprise me that God’s design of this delicious fruit would garner such a saying. Remove the pesticides man slathers over it for marketing it around the world, and you and I have a near perfect fruit.

Apple peels are rich in quercetin, which is the lovely polyphenol antioxidant that battles the most popular virus of our day. However, this antioxidant’s power goes beyond viral protection. Numerous National Institute of Health studies credit it with neuroprotective properties, reducing endometriosis, battling Helicobacter Pylori, and reducing inflammation.

Here is what a comprehensive literature review reveals about the apple:

• Reduced cancer risks were noted in 2004 with 6,000 participants. Estimated reductions in cancer risks for individuals consuming apples was oral (18%) esophagus (22%) colorectal (30%) larynx (41%) Breast (24%) ovary (24%)
• A 2007 study of 478,590 male and female participants in 10 European countries showed participants consuming apples and pears had a significant reduction in lung cancer
• In animal studies with metastatic colon caner cells, apple extracts inhibited cancer cells by 50%
• Also in animal studies, there was a 44% reduction in mammary tumors of rats fed apples
• Human studies showed 43% reduction in coronary deaths
• In animal studies apples reduced total cholesterol 24% and total aortic fatty lesions by 48%
• In 65,535 adult women 10% reduction in the risk of asthma
• Maternal intake of apples at 32-week gestation showed decreased incidence of asthma in their offspring in a five-year follow-up
• Apple juice prevented cholinergic depletion that is associated with cognitive decline
• 28% lower risk of Type 2 Diabetes with the consumption of 2-6 apples per week
• It was helpful in weight loss
• It reduces loss of calcium to retain bone health (1)

The evidence of God’s power and His divine nature is continually revealed through the things that He made. Science proves it, over and over again as they try to figure out how fruits and vegetables prevent disease.

The clear message for you and me, is to enjoy what God provides in nature to heal and sustain us rather than reaching for commercialized products in plastic bags that continually rob our health. Retraining our minds and our taste buds may take some work, but it will be well worth the effort.

Not only can we pause and think about our daily choices of fruit, like apples, for good health; we can intentionally associate opposite choices with poor health.

When you and I start our day with an apple and peanut butter (or a handful of walnuts) we spark our energy stores, satisfy our hunger, and get our day started with antioxidants to help us fight chronic disease.

Apple in Our Arsenal

An apple a day is also a wonderful addition to our diets when we are battling food addiction or chronic disease.

The items we grew up thinking were beneficial; we are now finding are not! In fact, the “Western Diet” of high fat fries, burgers, shakes, fried chicken nuggets, pizza, and macaroni and cheese, and packaged foods are contributing to the majority of inflammatory diseases in our country. (2)

We can even become addicted to the monosodium gluconate, sugar, cheese, and additives in this food. When we become aware of this food’s toxicity, we can align our eating patterns with God’s Word and listen to His warnings about putting things before Him.

“And your ears shall hear a word behind you, saying, “This is the way, walk in it.” When you turn to the right or when you turn to the left.”  

Isaiah30:20-21 ESV – And though the Lord give you the bread – Bible Gateway

When God’s Word says, “This is the way, walk in it.” I know he has my best interest, and yours, at heart.

Commands, rules, and restrictions in both in a spiritual and physical sense, may seem too intrusive on our freedom. However, they are designed for our protection and flourishing.

God knows my heart, what its drawn to and how easily I can trust in “things” for comfort and satisfaction. Therefore, when all those “things” are applied to an empty place in my soul, I still feel lost, lonely, and lacking peace.

However, when I listen to and practice the commands to honor others, have self-control, not put material things before God, not envy or covet what others have, or talk about people in a negative way, I am at peace and content with my life.

My body will also reap the rewards of making better choices.

I will enjoy an apple a day or berries and hope to repair the lining of my blood vessels.  The opportunity to choose high fiber foods with vitamins and minerals over empty calorie sweets becomes ingrained in my mind as valuable.

My friend, when you and I have the power of the Holy Spirit connecting our behavior to our values, we will have victory over food addiction.

I look forward to sharing what I learn with you! If you are in need of a RN Health & Wellness Coach contact me here. I also have delicious apple recipes on the blog like Kale, Apple, & Beet Salad or Gluten Free Apple Tarts you can try!

Either way, I look forward to serving you and simplifying health God’s way!

Mysty

References:

Hyson DA. A comprehensive review of apples and apple components and their relationship to human health. Adv Nutr. 2011 Sep;2(5):408-20. doi: 10.3945/an.111.000513. Epub 2011 Sep 6. PMID: 22332082; PMCID: PMC3183591.

I am not a fan of winter. It’s frigid temperatures and bustling wind drive me to huddle up in scarves and coats! When I’m not bundled up, I am closing myself indoors.  Although this is my nature, I am going outside my comfort zone today and heading outside into the morning light.

God is calling me to the light.

Not just the light of His presence and perfection to heal the darkest corners of my soul, but also to the light of His creation.

“In the beginning, God created the heavens and the earth.  The earth was without form and void, and darkness was over the face of the deep.  And the Spirit of God was hovering over the face of the waters. And God said, “Let there be light, and there was light.”  “Genesis 1:1-3

Genesis 1:1-3 ESV – The Creation of the World – In the – Bible Gateway

Unlike my twenty-year commute to the city for work, working from home gives me the opportunity to start my day this way. I’m no longer leaving before sunrise and returning home after dark.

So, despite my reluctance, I head out. Surprisingly, the crisp cool air coming across my face and in my lungs this morning gives me energy. Among the still quietness, the coolness becomes comforting. As a gentle breeze blows, I begin to relax. Chirping birds, the distant crow of a rooster, and a woodpecker’s steady taps welcome me to morning peacefulness.

It’s so comforting, I am reluctant to return indoors and start my workday. I want to absorb the quiet perfection of morning a little longer.

God knows this. He designed me this way, just like He designed the morning light. The infrared light reaches the eyes, and photoreceptors turn the light into electrical signals that are used throughout the body.

You and I are perfectly designed and placed into an atmosphere designed for us.

In the beginning God separated the light from the darkness. He set a great light in the sky for the day and lesser light in the darkness for night. With advanced technology, scientists are discovering how important this distinction is for you and me in every aspect of our health.

How Morning Light May Help

The morning light, without sunglasses or prescription eyeglasses, sets our circadian rhythm. The internal clock orchestrating our metabolism, hormone balance, and our feeding and fasting rhythms is set into motion.

It is responsible for regulating our body temperature, stimulating cortisol for energy production, and regulating hunger and satiety hormones like leptin and ghrelin.  Adiponectin, our insulin-sensitive, anti- inflammatory -helper- hormone is also kicked into gear.

All this benefit is free at our fingertips with the exposure of 15 minutes of first morning light. This time of day sets our circadian rhythm in the right direction. Friend, that’s better than any cup of coffee or sugary doughnut!

Research institutes know light is so important, they are harnessing some of its power in belts, bands, and upright stands. Near infrared light therapy is used to treat eye diseases, nerve repair, carpal tunnel syndrome, and soft tissue injuries. The therapies improve mitochondrial (the powerhouse of every cell that produces energy and restores cells) function and reduces inflammation. (1)

There is also substantial research for its use in neurodegenerative conditions, neuromuscular disorders, hair regrowth, memory, and mood disorders. (1)

Although these devices are hopeful, they cannot compare to the power of the sun to support our immune systems and overall health.

For instance, Dr. Roger Seheult, has studied infrared light extensively and provides science-based information in his “Sunlight:  Optimize Health & Immunity” video available on YouTube. Although lengthy (2 hours), it helps the general public understand the value of sunlight.

According to Science Direct, only 39% of the sun’s light is visible. The remaining 54% is invisible near and far infrared light, while the last 7% is ultraviolet (UVA –harmful kind) and UVB (used for synthesis of vitamin D). 

Green and blue lights from our LED lights, phones, televisions, and laptops interfere with our circadian rhythm. However, we can get filter apps for our screens or blue blocking glasses to help reduce our exposure in the evening, so our sleep pattern is maintained.

But we need the red and infrared lights throughout the day, so we function at our best potential. I am making the effort to get the light God designed for my function today. I also want to make the effort to get as much as I can each day for maximum mental and physical health.

Ideas to Help You Get Morning Light

Since it is winter, and optimal times of daylight are hard to grab, here are some crazy ideas I’ve implemented this week to make this a daily habit, and one thing I stopped doing at night.

• Getting natural sunlight by lowering my car window on my commute in the morning. The glass is designed to block UVB (not UVA) and infrared light. Since it’s cold outside, I turn up the heat to full blast, and leave my coat and scarf in place. I know, I look like a crazy lady, but I believe the morning light is that powerful. Plus, I am by myself, it’s doable.
•  Sit in my car, bundled up with the window down, maybe with the heat on, at lunchtime.
• Sit on the front porch and enjoy my morning coffee.
• Take a brisk walk in the morning or at lunch.
• Turn off blue light exposure at night, the TV, laptop, phone, and bright overhead lights stop the production of melatonin production at night. We need this master hormone in place to set the rhythm of our sleep cycle in motion.

How about you? What ways do you get the benefits of outdoor or morning light when it’s cold outside?

I am here for you and learning new things every day to share with you! It is a joy serving you, as a faith-based RN Health and Wellness Coach for any of your chronic disease problems. You can contact me here for a free consultation or check out the Strengthen Your Heart Blog for encouragement and healthy recipes!

References:

Zhu Q, Xiao S, Hua Z, Yang D, Hu M, Zhu YT, Zhong H. Near Infrared (NIR) Light Therapy of Eye Diseases: A Review. Int J Med Sci. 2021 Jan 1;18(1):109-119. doi: 10.7150/ijms.52980. PMID: 33390779; PMCID: PMC7738953.

Burgess HJ, Park M, Ong JC, Shakoor N, Williams DA, Burns J. Morning Versus Evening Bright Light Treatment at Home to Improve Function and Pain Sensitivity for Women with Fibromyalgia: A Pilot Study. Pain Med. 2017 Jan 1;18(1):116-123. doi: 10.1093/pm/pnw160. PMID: 27473633.

Coaching through food preparation is so much fun for me. I get to come up with a creamy celery & spaghetti squash entree like this one for my classes and workshops. It’s exciting to equip working families with easier and healthier ideas for dinner.

Although I had every intention of using the crunchy bunch of celery stalks for my snacks this week, it didn’t work out that way. All I had to do was wash them, cut off the ends, and place them in some cold water in the fridge. But I got busy working and left them two days too long.

They were soft and limp, not crunchy and juicy—the way I like celery best— when it is ready for slathering some all-natural peanut butter or hummus over. However, I really didn’t want to waste them or put them in the compost pile. So, I decided to make a creamy celery soup with onions, garlic, and almond milk.

I had a spaghetti squash in the fridge too, and some left over rotisserie chicken. The entree in my mind began to take shape and form, you see the picture coming together too, don’t you?

Celery Benefits Are Amazing!

According to a horticultural college in Nanjing, China, celery’s medicinal benefits include anti-inflammatory, anti-bacterial, lipid lowering, and glucose lowering properties. It is loaded with antioxidants like: caffeic acid, p-coumaric acid, ferulic acid, apigenin, luteolin, tannin, saponin, and kaempferol. (1)

That’s impressive, however, it’s vitamin A, vitamin C, and abundant flavonoid compounds are why it is used medicinally in cultures around the world. Here is a list of benefits from this amazing plant:

• Reducing risks of cardiovascular disease
• Preventing jaundice and liver disease
• Eliminating Urinary tract obstructions
• Gout
• Rheumatic disorders
• In animal studies it increased sperm count and fertility
• Reduces blood pressure and lipids, therefore strengthening the heart
• The seeds are used for chronic asthma, bronchitis, and skin disorders
  (A Review of the Antioxidant Activity of Celery (Apium graveolens L) – PMC (nih.gov)

Devotion

God’s divine nature is clear in the things He made. Our cells’ every need was thought of and provided for before we were born. It gives me a sense of trust and amazement every time I study the antioxidants in food. With a deep feeling of appreciation, we can enjoy items like this from the garden and steer clear of ultra-processed foods that rob our health.

“Blessed is the man who trusts in the Lord, whose trust is the Lord.  He is like a tree planted by water, that sends out its roots by the stream, and does not fear when heat comes, for its leaves remain green, and is not anxious in the year of drought, for it does not cease to bear fruit.”  The heart is deceitful above all things, and desperately sick; who can understand it?

Jeremiah 17:7-9 ESV – “Blessed is the man who trusts in the – Bible Gateway

We are blessed when we trust in the soul saving Word of God and when we take part in His gardens around the world. I want to be like this tree planted by the water with roots deeply seeded in God to bear fruit. You and I are wise to understand the heart is deceitful above all things and maybe, too, are the American taste buds for harmful food. We can’t really be to blame; it is all we’ve been taught since we were old enough to sit in front of Saturday morning cartoons.

It can change and so can we. Knowlege, my friend, is the beginning of wisdom!

I hope you enjoy this very easy to prepare meal. You’ll be happy to know it counts as an anti-inflammatory and a low carb meal, too! If you’re into that sort of thing. The spaghetti squash can feed a family of four easily or be ready for a family of one for several meals. I’ve used it for chili and with Kale Pesto to make some delicious low carb dishes!

If you are in need of more individualized attention to feed your family good food or in need of health coaching, let me know, we can book and appointment! I look forward to serving you!

An easy no knead bread can be fresh milled with hard red wheat berries or made with regular unbleached flour. I’m not sure where this recipe originated, but I adapted it from two Youtubers, Jennie Can Cook and The Frugal Fit Mom.

Although this recipe, and the way I make it, is with fresh-milled wheat, you can use regular unbleached organic flour. I purchased five pounds of Simple Truth Organic Unbleached flour for a Teaching and Tasting Monday night and the bread turned out very nice.

I chose this route because I had used that same flour for many years and wanted this process to be doable for the average person. And purchasing and working with wheat berries, requires an investment of time and money. Plus, you need a grain mill to grind it for flour.

So, $5.99 for an organic bag of flour makes more sense for the purpose of a teaching and tasting. I made two loaves of bread and 60 tortillas. That is a pretty good deal! There are no pesticides or fertilizers on this bread, and it’s not bleached.

You may think, “Why is this important?” And I’d have to respond, “We don’t know what the bleach and preservatives do to our gut bacteria or our overall health.” The 100% whole grain bread I use for my class as a demonstration of preservative power is still free of mold after ten months.

Bread on a shelf lasting 10 months without mold scares me for all of us. The good news is we don’t have to participate in the deception any longer. We can splurge a little on the flour and create our own artisan masterpieces. We may find in the process; we don’t have a gluten sensitivity after all.

Maybe it is just a mono-diglyceride, sterol sulfate, ammonium sensitivity. By the way, I’ve read flour will go rancid 30 days after opening if it is not refrigerated. So, remember that when buying and storing your flour.

I personally like to take it a step further and use fresh wheat berries, griding them up in a grain mill and using them right away. The leftover flour can be stored in the freezer 6 months or the refrigerator 1 week.

Benefits of Baking Easy No Knead Bread

Well obviously, a big benefit is, it’s easy and it’s free of pesticides. You mix four ingredients, cover with plastic and let it set a minimum of three hours or a maximum of 24 hours. The countertop is fine, and there is no need for it to rise in a warm place. Timing of how long it sets depends on you and your schedule. I’ve waited 3 and it’s fine, I’ve waited 6 and it’s perfect. I didn’t have the patience to wait 24, so I don’t know how it tastes.

Other benefits for the fresh-milled grain include a decent amount of protein, a wonderful amount of selenium, vitamin E, B vitamins, zinc, magnesium, and manganese.

Devotion

God’s perfect plan for the seed-bearing plant to nourish and sustain our bodies is present in the things He made.

And God said, “Behold I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food.”

Genesis 1:29 ESV

It’s always exciting to me to see the love of God in the gifts he gives us throughout creation. Every plant yielding seed on the face of the earth is mind boggling. The kiwi alone can have up to a thousand seeds! The mustard seed that Jesus talks about in Mark chapter 4 is so small yet grows into a towering tree to house and feed the birds.

It is a parable describing how the kingdom of God starts very small with Jesus and twelve disciples yet spreads across the globe. Every tribe, nation, and language will see and hear of his great love. His power to work miracles in our lives and sow seeds of righteousness is also pretty impressive. 2 Corinthians 9:10 says,

He who supplies seed to the sower and bread for food will supply and multiply your seed for sowing and increase the harvest of your righteousness.

Yes! God’s great love is working through us and in us as we enjoy the fruits of every plant bearing seed and the greatest seed of all. . . His Word. The powerful Word that transforms lives, fuels loving service, and explodes into peaceful contentment beyond this world’s understanding.

It too, is a gift like the seeds in the very first garden that keep on giving, century after century. I don’t know about you, but the similarities of physical and spiritual provision bring out humility and adoration in me when I witness such thoughtful planning.

Four Easy No Knead Bread Recipes

So, as we look at the wheat seed my friend, and you and I can take full advantage and have plenty to share with others. One 5-pound bag of flour makes 4 loaves of bread! We would normally spend $8 to $10 on one loaf.

Another fantastic part of this versatile recipe is you can use any of the recipes above to make English muffins, too!

1.

Easy No Knead Bread— Taken up Several Taste Notches!

There are fun ways to add to this basic recipe and create your own flavor sensations. The following additions below will be just as easy and maybe even more delicious than the two above!

No Knead Cinnamon Raisin

This is not my favorite choice for fiber or protein, but I am trying to make it as easy as possible for the MetS Busters group I am coaching. I’d use a whole grain bread in place of the unbleached white flour to add more fiber and protein. But as an alternative to store-bought bread with hazardous chemicals and preservatives, it is the better choice.

You make it, you know what’s in it.

You can also remove 1/2 cup of the flour in this recipe and use the ground flaxseed instead. Adding the chia seeds for more protein and fiber works too.

2.

Easy No Knead Garlic & Cheddar Bread

Here is another version of the no knead bread that is healthier than a store-bought biscuit mix of cheddar and garlic. You’ll be impressed with the price and the ingredients when you calculate making 4 loaves of artisan bread for roughly $6!

No, it’s not the greatest as far healthy is concerned. However, when making healthier choices we want to avoid extremes. It does not have hydrogenated oils, trans fats, or harmful preservatives like the box brand offers.

In my book, that is always a win! Plus, I’m not eating the entire loaf or eating it every day.

3.

However you decide to make your easy no knead bread with the following recipes, I hope you enjoy it as much as me and my family do! It is worth the little bit of time and very little effort. I am here for you if you need coaching or want to book a speaker for your next event.

I want to help you simplify health God’s way. So, have fun making the bread your own way! I’d also love to hear your ideas and variations, if you care to share them!

Take care, and remember. . . What God puts in the garden is good!

Welcome to the 30-Day Sugar Fasting Challenge! Getting started for a fast on the right foot is important for success. It can also be intimidating, so let’s take the fear of failure off the table from the start.

First off, you are not a failure if you eat sugar. This is good news, right? You and I may come into a new year with high expectations and begin a fast (or change of life) strong. Then we fizzle out when we don’t see the results, we want in the first week.

Therefore, clear expectations are very important to getting started on the right path. So, here are my top five tips for staying the course for a successful sugar fast.

5 Tips for Getting Started & Staying the Course

1. Clarify Your Why

The main reason I want to fast from sugar for 30 days is________. You may want to have less sugar spikes and rapid drops causing lethargy and brain fog. Or you may connect stiff, achy joints and muscles to the consumption of high sugar items and not want the pain anymore. Whatever the reason is for you, determine the reason and write it down somewhere and post it so you will see it every day.

I’ll tell you why I did this journey in 2021. I woke up one morning and could not move the middle finger of my right hand off my palm. I had to take the fingers of my left hand and force it back into position. This came alongside excess chocolates at work and dairy. I decided to remove both for a period of four weeks to see if the stiffness would go away. When it did go away, I asked God to help me remove my desire of sugar for good. I didn’t want to be dominated by any substance but led by the Holy Spirit.

Everything is permissible for me,” but not everything is helpful. “Everything is permissible for me,” but I will not be brought under the control of anything.

1 Corinthians 6 HCSB – Lawsuits among Believers – If any of – Bible Gateway

2. Decide What Makes the Journey Worthwhile

The next step in getting started is to decide what makes this journey worthwhile. I picture myself waking up in the next few weeks free of morning stiffness. I’m playing with my grandchildren and chasing them around the house without hindrance. I’m also meeting friends at the YMCA and working out, and the activity helps me feel better emotionally, too!

Stress is reduced and coping mechanisms are balanced. Before you know it, I’m going for a walk instead of reaching for a piece of candy or pie! I like this dream so much; I’m going to keep it in the forefront of my mind. Maybe I’ll put an old picture of me playing next to my “Why” statement so I can see it every day.

3. What Am I Facing if I Don’t Do Something?

If I don’t try this 30-day sugar fast now, I am facing more sugar spikes and lows. It doesn’t matter if I am a normal weight or not, if my pancreas is repeatedly stressed like this and releases a huge bolus of insulin every time I indulge, it will wear out! The signs of lethargy and brain fog are a true testament to this happening.

Plus, I’ll be one of those stiff unhappy ladies who gripe and moan about their pain all the time. I’ll stay home more, do less and get bored. When I get bored, I eat. When I get sad, I eat more.

Wait! Who’s in control here, my flesh or my spirit?

You and I can imagine this scenario too, right? We can pray for a change of heart and a new mindset. Remember, our Father’s desire is to give us good gifts. So, it’s a good gift we are asking for, He will give it.

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

Psalm 73:25-27 HCSB – Who do I have in heaven but You? And I – Bible Gateway

4. Begin the Pantry Makeover

Before the fasting begins it may be helpful to remove all temptations from the pantry. One way is to read labels carefully and pay attention to “added sugars” I say added sugars because some foods have naturally occurring sugar (or glucose) and will be considered sugar. However, now manufacturers are responsible for listing all the added sugars in the item as well.

Also, be aware of the sneaky names of sugar on the ingredient labels. Obvious names like beet sugar, syrup, molasses, honey, are present and we recognize them as sugar. However, names like dextran, maltose, turbinado, and others we may not be so familiar with.

We don’t have to waste the products; we can always donate boxes of sugary items to your local food pantry or blessing box. Check out the graphic below for some alternate names of sugar so you become familiar with them.

5. Stock Up on Fresh Fruits & Vegetables

Stocking up on fresh fruits and vegetables helps you be prepared for the days ahead. Although I can’t find the proof, it makes sense that when all of our cells are satisfied at a microscopic level, we will have less cravings. Plus, consuming fruits may also help you through the withdrawal symptoms that occur.

If it gets really bad, you and I may even need a Tylenol for headaches. While we’re at it, we can add some calming lavender and chamomile tea for irritability.

Replacing a sugar craving with fresh fruit will help you and I stay the course, while also giving us much needed antioxidants and nutrients are cells are really craving.

Final Thoughts on Getting Started

Lastly, but most certainly not least, plan for obstacles. Maybe our significant other or coworkers are not on board, and they decide to harass us about our choices. We can face this obstacle with honest, heartfelt conversation relaying our why to this person in a tender and loving way.

Values beget more values; we honor and protect our God given right to be healthier without insecure people sabotaging it because they like us just the way we are (usually overweight and miserable like them).

I know, it’s rough, but it is the truth.

Therefore, find a friend or group of friends to join you in this 30-day challenge will be helpful. Maybe even a prayer group to help support what you are doing. I will be offering daily prayer and support on my Facebook and Instagram pages, you will find me at Mysty Pfeffer Wellness. My hope is to develop a devotional from the daily scriptures and prayer there, so if you don’t join in time, you will still have a resource.

I am here for you if you need coaching and guidance, too! You can contact me for a free consultation here:

I look forward to serving you and simplifying health God’s way!

Mysty

As I continue to grow in my faith, I see no act of love is too small. Last night, a small group from my church went to sing Christmas carols to a few of our shut-in members. As I witnessed the smiles and slow seeping tears from the recipients of this gesture, I humbly realized their hearts were refreshed through us.

Comfort and joy are derived from small acts of love. A visit, a song, a card, or a phone call can relieve the weight of despair on a lonely soul. Moreover, it requires very little effort on the part of the giver.

In the apostle Paul’s letter to Philemon he says,

“I thank my God always when I remember you in my prayers, because I hear of your love and of the faith that you have toward the Lord Jesus and for all the saints, and I pray that the sharing of your faith may become effective for the full knowledge of every good thing that is in us for the sake of Christ. For I have derived much joy and comfort from your love my brother, because the hearts of the saints have been refreshed through you.”

(Philemon 1:4-7)

Philemon 1 ESV – Greeting – Paul, a prisoner for Christ – Bible Gateway

Paul was hoping to be delivered from the chains of prison to be with his fellow saints. Our saints are hoping for a reprieve from health issues so they can join us again. In the meantime, they relish our prayers and any contact we can offer.

Although my small group visited shut-ins as a loving service to them, every single one of us were refreshed in Christ by going!

It’s proof my friend, when following the lead of the Holy Spirit, the gift of love works both ways!

What small acts of love have refreshed you today? I look forward to hearing them in the comments below!

The Gift of a Pure Heart

As I’ve gotten older, I realize a renewed mind and spiritual health begins with God’s example of unselfish love. Like, Him, it is steadfast and immovable.

When you and I follow Him, our love can look the same. 1 Timothy 1:5 tells us it flows from three things:

1. A pure heart

2. A good conscience

3. Sincere Faith

Putting aside everything else and focusing on His example allows us to pray for a pure heart.

A scripture I often pray when the pressure is on and I’m not feeling love, is:

“Create in me a pure heart, O God, and renew a steadfast spirit within me” (Psalm 51:10 NIV)

A good conscience is helpful in showing steadfast love, too. So, when the Holy Spirit prompts me to act on behalf of someone, speak encouragement, or forgive for the 1000th time, I do it automatically.

Yeah, well, I pray to do it, and the more I pray, the more automatic it becomes.

Sincere faith is either there or it’s not. Although, I’m not always “feeling it,” I know that lack of feeling makes me do a heart check. Also, I know I will never do it perfectly, but I sure want my conscience pricked to remind me to do so! I talk more about that topic in Holding Fast to The Good article.

We are known by our fruit, right? The fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control. (Galatians 5:22-23)

How about you? What is most helpful in sharing God’s steadfast love?

The Gift of Eternal Life

For me, sharing God’s steadfast love occurs the most with family, friends, writing a blog, and teaching sassy GA’s (Girls in Action).

It’s the most active path to spiritual health I can think of for myself and them!

Recently, I asked my 5^th and 6^th grade GA’s, “Why did Jesus have to become a man?”

The quick and cheeky response from one girl was, “So he could die on the cross, duh!”

I responded, “Well, that’s true, but that is not the answer I’m looking for.”

Another bold and impatient response followed, “To forgive us for our sins, duh!”

Ignoring the disrespectful attitude, I silently pray for God to guide me in gentleness and self-control.

The child does see the need for salvation, and she understands we all sin. Yay, for getting that clear message from all her church visits and vacation bible schools over the years!

There is hope this message of good news and the gift of eternal life becomes real to her someday. Although there is no evidence of budding fruit and the plant is still a little weak, the seeds are planted and well-watered.

With the guidance of the Holy Spirit, hopefully she realizes love is at the heart of Jesus becoming a person. She can feel tenderly cared for and internalize this message.

I explain to the girls how God loves us so much he had to send a perfect and holy person to earth and accept the punishment sin deserves.

There was no human being capable of taking on the sin of the world. It had to be born on the shoulders of God, Himself (Jesus, who is fully God and fully man).

That’s why the heart of the gospel is,

“For God so loved the world that he gave His only begotten son, that whoever believes in him shall not perish, but have eternal life.” John 3:16

Although, I had to throw a few “Duh’s” back at her in our musical candy game, my heart softened when the same cheeky girl wrote this verse on the whiteboard before she left for the night.

There is some budding fruit of God’s love in her heart and mine after all!

My friend, knowing how much God loves you and me is the key to spiritual healing and health too!

 It’s what drives us to care for difficult people who are not easy to love. I’m still learning and growing as God leads me. I’d love to be sounding board and resource for you, too!

So, leave me some comments on how you share the gift of God’s eternal love!

When I think about the amazing miracle body God gifted you and I with, I can’t help but think about king David saying he is “fearfully and wonderfully made”!

I long to encourage and empower you to overcome chronic conditions that zap your strength, steal your energy, and alter your thinking. Just take a few minutes to grasp how every aspect of your physical and spiritual health interacts with one another. It is evident when looking at how all the human body systems work together.

The chronic conditions of dementia, heart disease, diabetes, and autoimmune disorders are a result of underlying inflammation. Studies are showing this chronic inflammation is a result of our environment and what we are eating on a daily basis. God’s perfect plan for our sustenance and nutrition were carefully thought out too!

We are divinely made in the image of God and meant for miraculous purpose! Let’s take a closer look at these wonderful systems.

Facts About the Miracle Body

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

Romans 1 NIV – Paul, a servant of Christ Jesus, called – Bible Gateway

I love what God’s Word says about how you and I were formed……

• •Job says you shaped me and made me… (Job 10:8a)
• •Remember that you molded me like clay…..(Job 10:9a)
• •The Spirit of God has made me, the breath of the Almighty gives me life (Job 33:4
• •Psalm 119:73 Says your hands made me and formed me, give me understanding to learn your commands.
• •My frame was not hidden from you when I was made in the secret place, when I was woven together in the depths of the earth

We are not accidents of random processes and evolution! We were thought out and carefully planned as image Barrers of our mighty God. The depth of these intricate systems reveals His thoughtfulness, mastery, and divine nature. I am humbled and continually amazed at how the body works to maintain and restore function each day. The intentional eating series emphasizes how we care for this beautiful gift of glory.

I am sharing this wonderful and miracle information about the body with you today in preparation for the upcoming courses on how to steward this wonderful gift of God. Please stay tuned as we learn about the detrimental effects of ultra-processed food, excess sugar, the benefits of fasting, and taking authority over inflammation in the coming weeks.

I’m starting a 40-Day Sugar Fasting Challenge January 1st! I hope you join me as we begin this pilgrimage of stewardship. I am here for you and ready to help as your RN Health and Wellness Coach, you can book an appointment with me here!

I look forward to serving you!

Mysty

Simplifying Health God’s Way

References:

Battafarano G, Rossi M, Marampon F, Minisola S, Del Fattore A. Bone Control of Muscle Function. Int J Mol Sci. 2020 Feb 11;21(4):1178. doi: 10.3390/ijms21041178. PMID: 32053970; PMCID: PMC7072735.

Chuong CM, Nickoloff BJ, Elias PM, Goldsmith LA, Macher E, Maderson PA, Sundberg JP, Tagami H, Plonka PM, Thestrup-Pederson K, Bernard BA, Schröder JM, Dotto P, Chang CM, Williams ML, Feingold KR, King LE, Kligman AM, Rees JL, Christophers E. What is the ‘true’ function of skin? Exp Dermatol. 2002 Apr;11(2):159-87. doi: 10.1034/j.1600-0625.2002.00112.x. PMID: 11994143; PMCID: PMC7010069.

Kirk B, Feehan J, Lombardi G, Duque G. Muscle, Bone, and Fat Crosstalk: the Biological Role of Myokines, Osteokines, and Adipokines. Curr Osteoporos Rep. 2020 Aug;18(4):388-400. doi: 10.1007/s11914-020-00599-y. PMID: 32529456.

NIH,2022, How the heart works, How the Heart Works – What the Heart Looks Like | NHLBI, NIH