It’s late in the day and numerous thoughts of food come into my head. Three trips to the cabinet and refrigerator follow each other consecutively. The battle of food cravings begins. It’s also a signal to stop and re-evaluate where I’ve been today, emotionally, spiritually, and physically.

As Christians, you and I have comfort knowing we are in the world, but not of the world. We are passing through as sojourners moving through space and time. The call on our lives is to never get settled here. Rather, look with longing towards our true and permanent home. It is also a way to learn. Through trial and error, sadness and fear we cast off temporary comforts here and hope for the glory of a heavenly home.

A place incomparable to our greatest joys on earth. It’s a home without sadness or pain, sorrow or neglect. A residence of fullness, contentment, and joy that fills us to the brim and overflows.

In our hearts we relish the higher journey as our spirits are seated in heavenly places. The spectacular place we will eventually call our permanent home is with an Awesome and Mighty Father. Although, still here in bodily form, our souls linger on the thoughts of permanent peace.

Therefore, the temporary comforts of food cannot compare with the true cravings of our souls. These misguided setbacks in our thinking give us pause as we reframe them into an opportunity. We can reflect on true comfort, physical needs, and spiritual growth.

Question to Ask Ourselves as we Battle Food Cravings

1. How much water have I drank today? Did I start my morning with 16 ounces of water? Am I thirsty?—Thirst can be mistaken for a false sign of hunger.
2. Have I eaten enough protein today? The average person needs 0.8 to 1 gram of protein per kilogram of body weight. Protein acts as a natural stimulant to suppress our hunger hormones. So, starting our day with adequate protein and consistently eating it throughout the day is a very effective way to battle food cravings.
   Good sources of protein are Oikos or Chobani yogurt with 20 grams Protein and zero sugar (stevia). Another is Cottage Cheese. Ground Turkey, Chicken, Salmon, lean grass-fed beef, black beans, chickpeas, or pea powder are also good sources.
3. Am I eating enough fiber? Fresh greens, fruit with pulp, and small amounts of whole grains like quinoa, wild rice, or oats are very filling and meet our bodies mineral needs at a deep satisfying level. Fiber helps fill us up, move waste products out of our systems and feed our gut bacteria to help them release hormones that also help us stay satisfied.
4. Where am I emotionally? Am I feeling lonely, sad, defeated, discouraged about someone or something? How does God want me to deal with this emotion? What do the Psalms say about this emotion and what can I read to encourage me in this moment? God’s word says I am never alone; He is always with me. Is there a friend I can talk to, or a group I can join that will help me feel included and cared for? Where can I volunteer this week and give some of my talent, helping me feel useful and give my life purpose?
5. Do I need a multivitamin to help me reach my nutritional needs? It is possible I am not getting the trace minerals necessary for all of my cells through food? A good third party tested and certified multivitamin is a good battle strategy.
6. Am I starting my day with sugary items and setting my taste buds up for a quick fix all day? What would be a better choice to start my day?

Scriptures to Battle Emotional Food Cravings

Once you and I question the cause of our trips to the cabinet we can decide how to counteract the trigger. Drinking a couple of glasses of water is an easy fix. Grabbing some much-needed spring greens and protein are, too!

The not so easy task of identifying and confronting emotions is a little more complicated. That’s why I like to talk honestly and openly about these emotions with God. He sees and he knows what I am thinking and feeling.

Opening my bible and finding the verses of promise brings me peace. Meeting people who feel the way I feel reassures me I am not alone in feeling this way. Knowing there is light and purpose in this crazy world through the living and inspired words of Scripture calms my mind and my cravings.

So, if you are in as much need as me for some redirection in the area of food cravings, I am happy to share a few of my favorite passages of Scripture.

In honor of my dad, I am using the New Living Translation for comforting Scriptures today. He loves the simplicity of the wording, and it helps him understand the text better. Knowing his time is short here on this earth gives me a glimpse of my own future and the hope we have in Jesus.

But let all who take refuge in you rejoice; let them sing joyful praises forever. Spread your protection over them, that all who love your name may be filled with joy. For you bless the godly, O Lord; you surround them with your shield of love.

Psalm 5:11-12

 And the Father who knows all hearts knows what the Spirit is saying, for the Spirit pleads for us believers in harmony with God’s own will. ²⁸ And we know that God causes everything to work together for the good of those who love God and are called according to his purpose for them. ²⁹ For God knew his people in advance, and he chose them to become like his Son, so that his Son would be the firstborn^[ among many brothers and sisters.

Romans 8:27-29

No matter what emotional trial we face as Christians, we have the power of God’s Word to help us battle any craving. If we internalize it as the inspired and revealed Word of our Creator, it has the power to diminish every stronghold in our lives! (2 Corinthians 10:4) Especially comfort food.

Taking simple steps to re-evaluate where we are in our thirst, emotions, and our intake will give us time to consider the root of our behavior. I think you and I will find the more we place our trust in God, the stronger we become battling cravings.

Remember, I am here for you if you need a faith-based RN Health and Wellness Coach! You can request and appointment with me today!

I look forward to serving you!

When you want to change up the easy no knead bread recipe yet keep it simple, add a banana and some cinnamon. Oh, and also add a cup of chopped walnuts.

It’s very filling and has a decent amount of protein to get us started on our day. There is no sugar and no oil either, so it’s just whole grain unbleached organic flour, yeast, salt, banana, cinnamon, walnuts, and water.

Benefits of No Knead Banana Bread

The benefit of adding banana to this bread is, of course, is the added fiber, magnesium, potassium, and B vitamins. I’m also fond of the cinnamon with its cinnamaldehyde component to ward off infections, help balance blood sugar, and provides a boost for the metabolism of those carbs in the bread.

Cinnamon is also rich in polyphenols and increases antioxidants in the blood which helps lower inflammation. I’ll take that prize spice with my bread any day! The walnuts add crunchiness, healthy omega 3 fat, more polyphenols, and vitamin E. They are beneficial for lowering inflammation, cardiac risk, and cholesterol.

Overall, the banana version of the Easy No Knead Bread is pretty healthy!

Devotion

God’s beautiful gardens all over the world never fail to give us what we need! He is worthy of thanks and praise!

Enter his gates with thanksgiving,
    and his courts with praise!
    Give thanks to him; bless his name!

For the Lord is good;
    his steadfast love endures forever,
    and his faithfulness to all generations.

Psalm 100:4-5

I hope you enjoy making your very own No Knead Banana Bread! Let me know how it turns out! Don’t forget to subscribe to the site for recipes, health tips, and encouragement!

I look forward to serving you!

A rough week of allergies calls for some healthy comfort food! Yep! Sourdough, spelt & hard red wheat muffins with chocolate and walnuts are healthy! They are also very comforting!

I’m curious what creations you make with your sourdough starters, too! With curious bakers like you and me around, the possibilities are endless.

All I did to make these extra-large muffins was use my Peanut Chocolate Chip Muffin recipe and adapt it to include the sourdough starter. It was a total guess as to what to do here and there, so don’t be disappointed if it’s not foolproof. I am, what you might call, an experimental baker not an expert.

But boy! Do they taste good!

The next time I make these, I might change the water to half water and half nutmilk or coconut milk, but really, water worked well. The house smelled like fresh doughnuts and the moisture of the muffins was spot on.

Benefits of Sourdough Spelt & Hard Red Chocolate Walnut Muffins

I used a cup of organic fresh-milled hard red wheat and a cup of organic spelt for this recipe. I like the nutty flavor of the hard red wheat, plus it has 136mcg of selenium per cup. That’s ten times more selenium than other grains! It also packs 10.5 mg niacin, 73mcg of folate, 1152 mg omega 6, 51.8mg of omega 3, and 23.4grams of fiber!

Partnered with spelt, which is loaded with 113mg omega 3, 6.3mcg of vitamin K, 11.9mg of niacin, 7.7 mg of iron, 68.9mcg of folate, and we are talking about a decadent treat without the guilt! We’ll enjoy a combined duo of over 400mg magnesium, and 1500mg potassium with modest amounts (12mg) of zinc per cup!

I love what God puts in the garden for our good and his glory! There is no better way to overcome seasonal allergies! After all his testimony is true and faithful in the things that he made. . .

 Yet he has not left himself without testimony: He has shown kindness by giving you rain from heaven and crops in their seasons; he provides you with plenty of food and fills your hearts with joy.

Acts 14:16-18 NIV – In the past, he let all nations go – Bible Gateway

Do you know him today? Is there an emptiness in your life you cannot describe? Perhaps the sense of missing a vital piece of joy and contentment is something you can’t quite shake. Spiritual health as well as physical health is withing reach! Knowing Jesus as Lord and Savior fills that mysterious and unnamable void and can be yours today!

I will pray it consumes you, in a good way, as you seek him in his word!

You won’t regret surrendering your life to him, I promise you. In the meantime, check out the recipe for these delicious muffins to tantalize your pallet and fill your belly.

I cannot wait to try this with my thawed pumpkin puree or with blueberries and lemons! I’ll have to change the liquid portion a bit, but they will be so good! If you get a chance to try these sourdough, spelt and hard red wheat muffins with chocolate and walnuts, I hope you enjoy them, too!

Check out the site for more recipes using fresh-milled grain, there are plenty!

Have a great day and God bless!

Downloadable Coloring Pages

Kids can use these fun coloring pages to learn how God designed food to provide the fuel they need to grow, learn, and think clearly.

Printable Graphics

A simple and delicious breakfast is always a day changer! The good news about this quick and easy meal is you can do it the night before as you prepare your dinner, then just heat it in the microwave 30 seconds the next day.

I used fresh milled hard red wheat berries to make my pita bread and Bread Beckers pita bread recipe (the recipe is below). It was easy to follow and only took an hour of my prep day. I know that may sound like a long time for some people, but when a loaf of bread takes 2 and 1/2 to 3 hours from start to finish, I consider that a “quicker” bread.

Don’t sweat it if you don’t have time to make the bread or if you are avoiding bread altogether. You can substitute eggs for the bread if you’re on a low carb plan or use your local grocery stores whole grain pita pockets to save time. Walmart carries BFree, a nondairy, Non GM0, vegan and gluten free brand of pita bread. It’s a little pricey; $5.49 for 4 pockets, although they are a pretty good size and can be split in half for a one-person meal. Kroger carries the “Old World” Brand that is $2.49 for 12 oz. So, you do have options.

God’s merciful provision to sustain us never ceases to amaze me! The benefits of Kale, mushrooms, and garlic are phenomenal. We are given plenty of vitamins, minerals, and antioxidants to sustain and nourish us throughout our day. At the same time, this meal helps build our immune systems and fight off the environmental toxins we encounter daily. Give thanks to the Lord for such goodness, his love endures forever, as Psalm 118 reminds us.

Enjoy his precious Word today my friend, and maybe a Kale & Mushroom Pita Pocket too!

God’s garden is good!

Bread Beckers Pita Bread Recipe—adapted to my lower sodium consuming tastes.

1 and 1/4 Cups Lukewarm Water

1 Tsp Salt

1 Tsp Onion Powder

3 Cups Freshly Milled Hard White Wheat

2 1/2 Tsp. Yeast

Combine the water in a large bowl. I grind my wheat berries then add the salt and onion powder with my whisk. Stir half of the flour into the water and mix well. Add remaining flour and knead until smooth (about 5-10 min). I divided this into 8 balls (hers made 6). Flatten with a rolling pin and make into 6-inch circles. Place them on a cookie sheet and let rise about 45 min. Preheat oven to 500 degrees and I baked them 10 minutes or until brown and puffed in the center. They will be hard when you get them out, but soften as they cool. I split them in half and make pockets. Store extras in the fridge until you are ready to use them.

Refrences:

Pita Bread, The Bread Beckers, Inc. Recipe Collection. 305 Bell Park Dr. Woodstock, GA 30188, www.breadbeckers.com (770)516-5000

Have you ever tried a fall soup swap? It’s easy and so much fun! Especially if you live alone or if there are only one or two of you in the house. After all, an entire pot of soup seems like a lot to eat for one or two people!

But, what if you get a couple of singles on your street to make a pot of soup too? No neighbors? Easy fix, ask your Sunday School class or bible study group. If you’re not doing that either what about co-workers?

The only stipulation is, they have to be CLEAN and good cooks, LOL!

You may think I’m kidding, but I’m not. So, once you’ve selected your lovely group of people, follow these steps:

Simple Steps

1. Pick your group of four people with whom to exchange a soup. Four is an easy number, you can choose less, but I wouldn’t do more.
2. Decide what soup each of you will make and what day you will prepare and exchange.
3. Gather your storage bowls. There are sets of ten in various sizes throughout all retail stores.
4. Make your soup. I’m giving you plenty of nutritious ideas in the links below.
5. Gather together with your chosen friends, bring your soup and divide the soup between your bowls.
6. You’ve successfully participated in a Fall Soup Swap, enjoyed one another, and have enough variety of delicious, and hopefully healthy, portions for the rest of the week!

God bless you and enjoy what he placed in the garden for us to harvest this season!

 “And let us consider how to stir up one another to love and good works,  not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.”

Hebrews 10:24-25

Here are some ideas to get you started!

Simply Wholesome Potato Soup – Strengthen Your Heart (mystypfeffer.com)

Harvest Vegetable Soup – Strengthen Your Heart (mystypfeffer.com)

Tortilla Soup-Autoimmune Style – Strengthen Your Heart (mystypfeffer.com)

Butternut Squash! Amazing! – Strengthen Your Heart (mystypfeffer.com)

Quinoa Black Bean Chili – Strengthen Your Heart (mystypfeffer.com)

What is your favorite soup to share? Leave me a comment and let me know!

Ground Beef & Sweet Potato Sauté is a quick and delicious week night meal that is ten times better than anything in a box! This recipe comes to you from my kitchen as I wondered what to do with a few garden sweet potatoes. Harvest time is always a fun time to play with new ideas and… my food. So for this dish, all you need is some fresh sweet potatoes, ground beef, herbs, and root veggies and you are ready to go.

Benefits

Sweet potatoes provide a decent amount of fiber (6.5 grams) for gut health. It also has the antioxidant (anthocyanin) for a neuroprotective role and decreasing neuroinflammatory markers; which is good news for aging brains(1). They also contain a good amount of manganese, vitamin A, and beta-carotene. Plus, they are yummy in this ground beef and sweet potato sauté. Just add some chili powder, fresh oregano, onions and celery.

Pair this dish with a side of steamed broccoli and you have a well balanced and EASY supper! What God puts in the garden is so good!

Go to the ant, O sluggard; consider her ways, and be wise. Without having any chief, officer, or ruler, she prepares her bread in summer and gathers her food in harvest

Proverbs 6 ESV – Practical Warnings – My son, if you – Bible Gateway

For more recipes look in the garden

References:

The Anti-Neuroinflammatory Role of Anthocyanins and Their Metabolites for the Prevention and Treatment of Brain Disorders – PubMed (nih.gov)

Henriques JF, Serra D, Dinis TCP, Almeida LM. The Anti-Neuroinflammatory Role of Anthocyanins and Their Metabolites for the Prevention and Treatment of Brain Disorders. Int J Mol Sci. 2020 Nov 17;21(22):8653. doi: 10.3390/ijms21228653. PMID: 33212797; PMCID: PMC7696928.

The zucchini is coming on fast with this lovely warm summer! I anticipate the growth when I see those beautiful orange blooms! Believe it or not, the broccoli is still producing smaller heads that want to sprout upward and bloom to produce seed. If I don’t catch them in time, they will flower within a day!

The clear picture of provision and bountiful urgency to reproduce themselves never ceases to amaze me in God’s glorious garden. As the rain continues its steady flow outside the window, I think about how faithful God is to provide.

Ask rain from the Lord in the season of the spring rain, from the Lord who makes the storm clouds, and he will give them showers of rain, to everyone the vegetation in the field.
Zechariah 10:1

Zechariah 10:1-3 ESV – The Restoration for Judah and Israel – Bible Gateway

Even if you don’t grow a garden, the delicious broccoli and zucchini are available to you at your local grocery store or farmer’s market. So enjoy the vegetation God places in season and use the freshly picked vegetables and rotisserie chicken from the store to make this delicious Sweet & Spicy Chicken Zucchini Quinoa Bowl.

For more delicious recipes click here:

Making red plaid log ornaments are fun for a cold winter day activity. I especially like the relaxing part of creating ornaments. Although the holiday season can bring a multitude of to do lists, and along with that some stress, I like to keep it simple.

Therefore, creating these log ornaments is not just another to do list activity, it is a peaceful time to teach little ones the joy of creating. I think the reason I enjoy it so much is, like our Creator, we derive joy creating things. A sense of accomplishment and worth are inherent in our desire to build.

Furthermore, just as the Lord took pleasure in the work of His Voice, we too, take pleasure in the work of our hands. The Psalmist puts it so succinctly in Psalms 104 26-31:

O Lord, how manifold are your works!
    In wisdom have you made them all;
    the earth is full of your creatures.
²⁵ Here is the sea, great and wide,
    which teems with creatures innumerable,
    living things both small and great.
²⁶ There go the ships,
    and Leviathan, which you formed to play in it.

²⁷ These all look to you,
    to give them their food in due season.
²⁸ When you give it to them, they gather it up;
    when you open your hand, they are filled with good things.
²⁹ When you hide your face, they are dismayed;
    when you take away their breath, they die and return to their dust.
³⁰ When you send forth your Spirit, they are created,
    and you renew the face of the ground.

³¹ May the glory of the Lord endure forever;
    may the Lord rejoice in his works,

It reminds us so much of all the good things we want to give our own children! Especially at the holidays. What better gift to give them than sweet memories of preparing for the advent of our Savior’s birth?

These red plaid log ornaments may be just the thing to kickstart our creative juices this season. Since we’re always looking for ways to share the story of Christ with our little ones, a building project is a good idea. Creating things reminds them of the great Creator and opens the door for talking to them about where we come from. Not only where we come from but how God takes such care to make us whole. Mind, body, and soul. Just as we put parts together in our project to make it whole.

Check out the Bold Faith Blog for more encouragement.

A trip to Hobby Lobby may or may not be needed depending on your crafting supplies. But, while your out look for the following:

• A spool of Red Plaid Ribbon
• A bundle of mini Burch logs
• A bundle of Snow covered Sticks
• 1 Package of Red Bells
• 1 Package of Garland Ties
• 1 Bag Pine Cones
• 1 Sprig Berries
• Hot Glue Gun with Glue Sticks

Instructions for Assembling Red Plaid Log Ornaments

• Assemble 2-3 Birch Logs and glue together with hot glue into a bundle.
• Place the ribbon over the logs, it’s ok to overlap.
• Twist the garland to look like a wreath and glue to ribbon on the log..
• Apply the pine cones, then the bell.

Instructions for Assembling Red Plaid Stick Ornaments

• Assemble the sticks in a bundle of 6 or seven
• Place the red plaid ribbon over the sticks and glue with a hot glue gun.
• Twist the garland tie to look like a wreath and glue onto the sticks.
• Glue the red bell and pine cones in place.
• Insert the a small berry sprig on each side of the ribbon

You’re all done! Enjoy your peaceful advent time with your little ones and share the joy of creating!

“fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand” Isaiah 41:10

God never fails to give us a passion for something…….

He works in us and through us to help His people….. My passion is to learn! I love God, His wonderful word and His wonderful provision in the garden.

I want to combine the last 20 years of continuing education classes and on line nutrition classes with 25years of nursing adults to bring you encouragement, hope, fun, and healthy recipes to build an sustain these temporary bodies that serve our Lord.

So, feel free to look around! There are devotions, bible studies, and easy recipes to explore!