Are you ready for some hope today? I know I am! Spiritually and physically, we need hope to feel in control of our body again! Especially to survive the trials we face in this world that make us feel like everything is out of control.

But you know what? The more I work with people of all ages in the doctor’s office and through my coaching programs, the more I see how our areas of suffering build character!

Many of my clients (and me) are walking miracles of endurance who just want to feel in control of our bodies!

Loss of our control began long before we were born, too! I explain all of this in my “Beating Insulin Resistance Class” you receive when you subscribe to Mysty Pfeffer Wellness Coaching.

We now know, the science behind our current options in the grocery store are clearly pointing to “ultra-processed” food as a enemy #1 for our metabolism, insulin resistance, prediabetes, and poor heart health.

But we don’t’ have to be stuck there! Getting our minds wrapped around a better way of eating is where a RN coach like me can help. The good news is there is hope for us and our children, who have grown up in this subpar environment. 

The sad part is our bodies have to undergo a little suffering in order to become aware of the slow poison we’ve been consuming, and feeding our families, for the last two generations. This takes place for us emotionally because our gut microbiome is compromised with this way of living.

As I’ve said many times before, studies prove over 90% of our serotonin (our happy hormone stimulator) is produced in the gut by our gut microbes! A large part of our suffering with anxiety, depression, and turmoil mentally is in part because we lack essential nutrients.

It wasn’t like this before the industrial revolution and the interference of Big Food companies changing the things God created “good” into substances. Fake products disguised as food that evoke pleasure receptors in our brains to consume more products and contain minimal fiber, synthetic nutrients, and just the right amount of sugar, salt, and what I like to call “Franken fat” to get us addicted. 

It’s at the peak of this product driven era, through two generations, where the feeling of being “in control” began to fade!

Yep, we left the trans-fat era and jumped right into what Dr. Kate Shannahan calls the “hateful eight” (highly processed seed oils that create hydroxynoneal byproducts in the blood that are recognized as a marker for CVD, stroke, type 2 diabetes, PCOS, and fatty liver). 

Look, I know this is highly debated and gurus all over the web are touting, “Seed oils reduce inflammation”. . .yada yada….I say, “Follow the money! Who benefits from the massive dollars in their campaigns and government programs from Big Agriculture when they endorse seed oils?

Not only that, investigate the ginormous amounts of seed oils consumed in the food supply! We want our essential omega 6 coming from nuts and seeds. . . NOT oils in processed food, fast food, and school lunch programs. 

God Has A Better Plan to Help Us Feel In Control of our Bodies

Getting back to basics is key. You and I want to be in control of our bodies again, and I have a few ideas to give us a head start today!

1. Awareness! Yes, you see and you know what’s happening, and you can make small changes for a huge impact down the road!

2. Start with Some Simple swaps:
***Fresh fruit with fiber in place of sugar (My Sugar Fasting Challenge is here)
***Clean Protein sources for breakfast instead of refined carbs and sugar (think: eggs, clean sausage (Jones chicken sausage links are the best!) protein-rich muffins (Check out my banana muffin recipe!)
Zero sugar yogurts with stevia (not sucralose it’s 600 times sweeter than sugar, spikes insulin production, and has been shown in studies to kill good gut bacteria)- like Chobani 20 gram or Oikos 15-20 grams
***Cut out eating after dinner and between meals–it stimulates insulin and sugar spikes
***Drink plenty of water–which means 40 to 80 or 90 ounces a day with fresh lemon juice and a few drops of stevia instead of soda and sweet tea–It provides vitamin C and helps detox the liver (which means better removal of wastes products when those stubborn fat cells release their toxins!)

3. Pray for open eyes and give thanks for what is available to help feel in control of your body.

There so much more available to help us feel in control of our bodies and I teach you all this in my MetS Busters 12-week program! You can check it out anytime and see if it’s right for you and your family!

In the meantime, please feel free to download the graphic above for a quick reference and share it with your friends!

Call to action:

What do you tell yourself when you feel like your body is out of control?

Where is your focus and how can that be changed into a different mindset?

What is ONE thing from the list above that stands out to you, today?

All of it matters in order to feel in control of your body again. When we begin to renew our frame of mind, we embrace more of God’s goodness. We believe He has the best plan for our wellness, our weight health journey, and our lives. I believe the key is surrendering our mindset to God. Because when we do all the world’s appeal begins to fade and He moves in a powerful way.

That’s why I’m always learning about His Divine nature in the things He made and share them with you!

“Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope,
 and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.“

Romans 5:3-5

Have a blessed day! I have so many resources here for you so look around!

Is the stronghold over my life food, pleasure, and ambition. . . or is it God? I was talking to my friend Dana yesterday, who I call my “spiritual coach”, lol. . .and I was trying to process a lingering discontentment in this current season of life.

Yes, a Christian nurse health coach has these seasons, too! It’s hard to describe the restlessness when I have everything I need. . . a fine home, spouse, loving family, friends, great coworkers, yada yada. The word stronghold came to mind because there is literally a strong hold over my mind sometimes in regard to life satisfaction, dietary patterns, faith, hope, and relationships.

And they all run together!

Do you feel that way at times, too? You and I have this complex mix of desires and needs as they become interwoven into our reality. A stronghold in the Bible is a place where God protects His children. In the New Testament of the Bible sin can become a stronghold.

So, l’d like to biblically unpack this concept more in my fragile little ego and see what God does with it.

Stronghold Scriptures Describing God As an Impenetrable High Tower

I think of God as an impenetrable high tower because the older versions of the Bible, like the King James version, use the word high tower instead of stronghold. I picture that very tall, rock fortress surrounding the people inside for their protection.

The Lord is a stronghold for the oppressed, a stronghold in times of trouble.
Psalm 9:9

The Lord is my rock and my fortress and my deliverer, my God, my rock, in whom I take refuge, my shield, and the horn of my salvation, my stronghold.
Psalm 18:2

The Lord is my light and my salvation; whom shall I fear? The Lord is the stronghold of my life; of whom shall I be afraid?

Psalm 27:1

The salvation of the righteous is from the Lord; he is their stronghold in the time of trouble.

Psalm 37:39

Therefore, when the psalmist, king David, says, “You hem me in behind and before”, he is feeling the overwhelming presence of God so strongly that no matter what His season of trouble, he is secure in God’s protection.

In fact, it’s something he repeatedly has to talk to God about because he is always running from danger, facing his own sin, or tackling demonic (spiritual) oppression. The pleasure seeking of women is evident in his numerous wives and concubines. Plus, his ambition is seen throughout the books of Samuel 1 and 2 in his conquering war efforts.

When Nabal refuses David and his men a portion of the harvest feast, he’s so angry and hungry he sets out to destroy the man’s family and take it all by force. Pleasure and ambition can get us into a dangerous mindset. A mindset that is not fully focused on God’s goodness or His provision.

Does that sound familiar in your life? It sure does, mine!

Not in the sense of setting out to destroying others, we have too much consciousness from the Holy Spirit to do that. But we don’t hesitate to destroy ourselves. The self-talk becomes demeaning and hurtful and the behavior towards ourselves soon follows.

We stop being intentional about our eating habits, our sleep, and our exercise and just binge on whatever is the most pleasurable in the moment.

At least the ancient followers of God had only their natural resources to rely on! They didn’t have the gut destroying, hormone disrupting plethora of fake food, air fresheners, or bath bombs to help them escape stress like we do.

You and I have too many artificial resources filling our minds and bellies and it makes the path forward even more narrow. We don’t know where to turn physically. Food deception in artificial ingredients and “natural” flavorings are chemicals the company chooses on any given day to make us more addicted to their products.

If we’re not careful, the stronghold of God slips into a stronghold for things.

Food, fun, and material things become more important, or they just become mindless hand to mouth reactions to our circumstances. That my friend, is the stronghold of sin.

The apostle Paul says:

 For though we walk in the flesh, we are not waging war according to the flesh.  For the weapons of our warfare are not of the flesh but have divine power to destroy strongholds. We destroy arguments and every lofty opinion raised against the knowledge of God, and take every thought captive to obey Christ,

2 Corinthians 10:3-5

A Health Coach’s Biblical Weapons of Warfare for Strongholds

I like that! Weapons of our warfare are not of the flesh but have divine power to destroy strongholds. What are our weapons? The weapons of righteousness!

We put no obstacle in anyone’s way, so that no fault may be found with our ministry, but as servants of God we commend ourselves in every way: by great endurance, in afflictions, hardships, calamities, beatings, imprisonments, riots, labors, sleepless nights, hunger;  by purity, knowledge, patience, kindness, the Holy Spirit, genuine love; by truthful speech, and the power of God; with the weapons of righteousness for the right hand and for the left;  through honor and dishonor, through slander and praise. 

2 Corinthians 6:3-8

The bottom line is we are at war with our mindset and how we view our circumstances every single day. How you and I choose to trust God in those moments is up to us.

We often make the mistake of losing focus on God as our stronghold and depend on our pleasure, or our ambition. He never wants us to take that route.

Call to action:

What do you tell yourself when you doubt what is happening? Where is your focus and how can that be changed into a different mindset?

What weapons of warfare for the Christian are you ready to use for your personal stronghold?

I am with you in this! God keeps me grounded in His Word every day! I love Him for it, too! If you need guidance on intentional eating check out this post on Intentional Eating! I’m here for you as a health coach too, here are my services!

The High Protein, Fresh-Milled Einkorn Banana Bread came about because this health coach has a really hard time with the texture of pea protein powder! So, if you do too, your’re in the right place!

Today, I’m using Orgain’s Organic protein powder with 50 Superfoods. It has 21 grams of plant protein and 1 billion probiotics. But get this, I got away with using only 1/2 cup of sugar for the entire loaf. You’ll also be happy to know this Einkorn Banana Bread is kid tested and mother approved!

My grandson Charlie ate three pieces yesterday! Since its low in sugar, and high in fiber and protein, this makes a terrific and delicious on-the-go breakfast for kids!

Just know it’s hard to calculate this with the recipe maker below because it does not recognize fresh-milled grains or the protein powder I use. I’ve tried to adjust the protein content based on the Orgain label, but it’s not wanting to change the amount of protein to the appropriate range in the recipe. Nor does it cognize Einkorn wheat.

So, based on the fresh-milled flour nutrition calculator from grainsinsmallplaces.net it’s higher in protein per slice. Plus, all the lovely B vitamins in the bran and germ of the wheat berries is present. Yay!

High Protein Fresh-Milled Einkorn Recipe Benefits and Drawbacks

1. It is a Highly Dense food, meaning high in carbs and calories, which makes it perfect for children on the go who need to start their day with plenty of macros for their growing brains. Does it mean the same thing for the menopausal, sedentary woman. . . uh, NO! We need to watch our carbs and calories. If we’re going to be busy all day and need this for a boost, it’s great. If we’re going to be sitting most of the day, then take caution. The second recipe that adds sunflower seeds, pumpkin seeds, and walnuts is even more nutrient dense!
2. Einkorn fresh-milled wheat is 14% protein and it’s high in B vitamins which are essential for brain function and energy. It has a good amount of magnesium, potassium, and zinc that support bone health, muscle strength, and the immune system. It also has antioxidants to help fight disease and is easier to digest than modern wheat varieties.
3. The Orgain Protein powder provides 42 grams of protein in the recipe, plus vitamins and minerals. It is a plant-based protein (primarily pea protein –so if you have an allergy you may want to use a whey protein powder instead.

All in all, God provides a delicious and nutritious grain for us to enjoy, and man has managed to provide a combination of peas and beans to make us an extra protein powder. It makes a decently moist loaf that is lower in sugar and enjoyable for a quick breakfast. Plus, when the bananas are gone, you can substitute 3 cups of shredded zucchini in its place, it’s just as delicious!

If you try the recipe let me know how your family like it!

I am here for you and have any questions about health coaching. There are plenty of recipes here, too! So, look around.

Have a blessed day,

Mysty

I want a protein shake without chalky, nasty; powder added to it! Gues what? It’s here! A getting started smoothie has naturally protein rich yogurt, with a blend of frozen cherries and berries. Plus, I add Country Farms Super Greens to add more antioxidants, vitamins, pre and probiotics.

Getting Started Smoothie Precautions

• You know raw eggs can carry salmonella, a bacterium that can make you very sick, so you have to use your best judgement here and leave it out if you are prone to illness. That’s why it says, “optional”.
• Too much fiber too soon can wreck your gut making you bloated and miserable instead of energetic and ready to conquer your health goals. So, please ease into this and maybe leave out the flaxseed meal if you are truly just getting started.
• 55 Carbohydrates are a lot for a morning breakfast, but I like the protein amount, and the nutrients.

  If you are insulin resistant, you want to keep the carbohydrates to 30 grams or less each meal. Even more important is moving 5 to 10 minutes within 30 minutes of eating so your food is used for energy and not stored as fat.

Getting Started Smoothie Benefits

• This smoothie is LOADED with vitamins, minerals, pre and probiotics, protein, fiber and antioxidants! The exact thing my gut and your gut needs to get healthier.
• I love how this smoothie keeps me full all morning! Big plus for someone like me who stays hungry all day!
• I love how easy it is to throw into a blender and go out the door!
• I love that it is not chalky and gross like all the protein powder drinks I’ve tried!

God loves you, and Jesus died for you and therefore you are WORTHY of getting healthier! Don’t ever forget that!

I am here for you and can help you with individual coaching or get you into a program to do at your own pace! I also have lots of ideas, healthy tips, and recipe devotions to help you so look around on the site!

No excuses to Getting Started

 For what can be known about God is plain to them, because God has shown it to them.  For his invisible attributes, namely, his eternal power and divine nature, have been clearly perceived, ever since the creation of the world, in the things that have been made. So, they are without excuse.

Romans 1:19-20

I’ve always admired how God’s creation reveals His divine nature, but I’ve been so focused on that part of the verse that I’ve not paid much attention to the very last sentence of this message:

So, they are without excuse.

How many times to we make up excuses to NOT get healthier?

I’m telling myself, “Oh, that coffee is not causing . . . and I’ll cut back to one cup in the morning” And then I never follow through. You may be in the same situation! Let’s figure it out together and get you started!

What will motivate you to move forward today?

Maybe, it’s just one step forward to an easier, tastier breakfast?

I’m here for you!

Mysty

How about joining me for a anti-inflammatory soup challenge?

I have been reading about the anti-inflammatory eating plan for several years now and truly believe it can benefit my clients. There are so many voices out there vying for our attention, you and I need some solid tools to get us started.

One way is to invest in an expensive program approved by your doctor, and mine. I’ll pass for now.

Another is to focus on choosing foods God created in the garden, while eliminating the ultra-processed foods He didn’t create.

There is one particular plan using the Fasting-Mimicking method, developed by Dr. Valter Longo, that uses prepackaged soups, crackers, and protein to give the body support, but at the same time trick the body into thinking it is fasting.

Did you know the Fasting Mimicking diet has been shown to reduce C-reactive protein, homocysteine levels, and other inflammatory markers? (1) This is huge for my clients suffering from metabolic syndrome and who need a boost to get started in the right direction.

It does work for weight loss (mostly water) and removing the toxic load. It is for 5 days straight and costs anywhere from $100 to $150.

So, I thought why can’t I do this with the Super Easy Anti-inflammatory Cabbage Soup 2 days a week and see if it works the same way?

Well, maybe my clients and friends would like to try it too!

**As always check with your doctor or dietician before trying any recipe strategies on this site**

Are you Interested?

Comment YES in the comments section below!

Who is Eligible:
Anyone NOT on medications to lower blood sugar or blood pressure.
Why? Because any severe changes in intake can make your blood sugar or blood pressure go too low with medications on board.
If you are under 65 or over 18 and do not have an eating disorder.

Here is how it works:

1. Make the Soup

Pick if you want to use the Super Easy Anti-inflammatory Soup or the Asparagus & Kale Soup recipes below and make the soup of your choice.

2. Decide Which 2 days of the week to Eat ONLY the Soup

Yes, only the soup for two days. Breakfast, lunch, and dinner. There is no eating between meals, just drinking plain water or herbal teas. The days don’t even have to be together. You can do Monday/Wednesday or Tuesday/Friday, just don’t let the soup go bad. It should last in the fridge safely 5 days.

3. Drink plenty of water, lemon water, herbal tea you like between the Soup meals.

4. Do this every week for 4 weeks

5. Meet me on my Facebook page weekly to check in and see how it’s going.

I’ll leave prompts each week and you can comment on how you feel, if you’ve lost some pounds, if you felt stuck and now you don’t, whatever is going on with you.

What do you think?

Can you do this little experiment for only two days a week for four weeks? If you cannot eat cabbage or tomatoes here is your alternative soup:

Alternative to Cabbage Soup is Asparagus/Kale Soup

Asparagus & Kale Soup
1 bunch of Asparagus chopped and washe
1 chopped and Washed Leek
1 bunch of kale washed and chopped
1 yellow pepper
2 15 oz cans of chickpeas
1 clove of garlic
2 tbsp fresh oregano or 1 tbsp dried
2 tbsp fresh turmeric or 1 tbsp dried
1 32-ounce vegetable broth
Bring all the vegetables to a simmer and cook until tender. You can use a slow cooker on low 8 hours or an instapot on pressure cook for 30 minutes.

Here are more idea for anti-inflammatory prepping ideas in this Derailing to Detox post!

Let me know when you are starting. I am shooting for June 23rd because I have some delicious cabbage coming on in the garden!

I want to do this anti-inflammatory soup challenge because I think two days a week is much easier to get us started than five. It is not going to affect our health negatively if we are responsible and recognize our bodies needs.

My clients are always looking for a quick jump start to get healthier! I can’t think of a better way to help them than to introduce them to this super easy anti-inflammatory cabbage soup. Yes, it’s been around a long time. My mother’s generation and your grandmother’s generation all know about the quick fix 3 day cabbage soup diet.

The tale told to me is that this soup was developed by a heart surgeon many years ago in an attempt to get his patients ready for heart surgery. I’m impressed with any surgeon who thinks of the long-term recovery of his patients and understands the vital role nutrition plays in any healing plan.

This guy was SOOO ahead of his time! He understood oxidative stress in the body plays a role in elevated blood pressure, heart failure, myocardial events, and lack of oxygen to the cells! AND he understood how cabbage works to derail all of the harm oxidative stress does to the cardiovascular system.

However, you and I are not talking about a cabbage soup diet today.

Nope! We are talking about how to take this soup to the next level and use it in our weekly eating routine to jump start our healthier lifestyle. I’m all about using the LIFE approach to get us where we want to be.

It takes a look at lifestyle (how we live, sleep/deal with stress/ and play) intake (what we eat and drink, cook with, slather on our bodies, and breath in everyday), frame of mind (how we think, react, respond, and cope), and exercise. The pillars of health that keep us going day after day. Check out the process in my coaching program here.

God has a better plan for us and it’s in His Word, the Bible, and His garden. We are spiritually an physically thriving when we surrender our will to His and enjoy His plan for our health.

Anti-Inflammatory Cabbage Soup Benefits

He knew the benefit of this soup would be many.

The main ingredient is cabbage. In one study cabbage extract protected participants from oxygen depleted cell death and protected the mitochondria of the cardiac cells! That’s huge!

In addition to vitamin C, calcium, vitamin E, and proteins, cabbage is also rich in luteolin, myricetin, quercetin, and polyphenols. All of which decrease inflammation and help the cells recover better. (1) It is also used in traditional medicine to treat ulcers, gastritis, and irritable bowel disease. As a firsthand testimony, I can say this soup is one of the best methods for cleaning out the colon I’ve ever used!

Not only is it helpful for the heart and gastrointestinal system, but there is growing evidence of its use for hepatitis, cirrhosis, and abnormal cholesterol levels. Do you see why I want this in our weekly arsenal of improving health! We can do this!

After cabbage is tomatoes. Tomatoes are rich in lycopene, an antioxidant that helps lower our risk of cancer and heart disease. Beta-carotene is also present in tomatoes. It converts to vitamin A in our bodies. Other antioxidants in tomatoes, like chlorogenic acid, which lowers blood pressure and naringenin helps reduce inflammation. I need that every single day, how about you?

Then we have our herbs: turmeric, garlic, onion, and oregano. All well-known herbs for fighting inflammation and cancer due to their antibacterial, antifungal, antiviral, and anticancer properties.

Here is a graphic to breeak it down:

Devotion

God’s divine nature and glorious power are truly revealed in the things He created as Romans 1:20 says! You and I can tap into that power by trusting Him more with our health. He knew exactly what we would need thousands of years after creating our first parents. He also knew the battles we will face each day as the world tries to deceive us into believing what is good and what is not good.

He provides His Son, Jesus, for our eternal spiritual health and His garden to heal and restore our bodies. In God’s Word we find strength, purpose, and His loving attributes. We don’t have to settle for artificial ingredients, preservatives, and dyes in our food. The real color and real benefit are in all of the brightly colored foods we have at our fingertips!

We don’t have to struggle against the world as hard when we understand and fully embrace God’s love and His provision, spiritually and physically.

For I want you to know how great a struggle I have for you and for those at Laodicea and for all who have not seen me face to face, 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, in whom are hidden all the treasures of wisdom and knowledge.

Colossians 2:1-3 ESV – For I want you to know how great a – Bible Gateway

We are knit together in love! God wants us to have the knowledge of Christ because in Him we have the heart change necessary to see truth, overcome dependence on food and substances, and receive the strength of the Holy Spirit to live the abundant life God calls us to live. So, here you go! Take the plunge and try this amazing soup.

I

Super Easy Anti-inflammatory Cabbage Soup Recipe

I hope you enjoy this super easy anit-inflammatory cabbage soup.

Let me know how it goes. I’m working on a challenge get the details here!

References:

Yang DK. Cabbage (Brassica oleracea var. capitata) Protects against H₂O₂-Induced Oxidative Stress by Preventing Mitochondrial Dysfunction in H9c2 Cardiomyoblasts. Evid Based Complement Alternat Med. 2018 Aug 12;2018:2179021. doi: 10.1155/2018/2179021. PMID: 30158990; PMCID: PMC6109504.

What better way to increase protein and fiber than with Fresh-milled grains and cottage cheese pancakes! Yep, the latest craze is sweeping the nation and bursting with new ways to feed our families in a healthier way, and I LOVE it!

It’s clean whole food that is kid friendly and belly pleasing in an exciting way! I paired these pancakes with some Jones Chicken Sausage links, that are full of wholesome spices, and ZERO Msg, nitrates, or nitrites. . . enjoying a more power packed protein breakfast

This recipe makes 12 small pancakes which serves 4 people about 3 cakes giving them 9.5 grams of protein per serving. Added with the sausage links you have 10 more grams of protein. Fresh-milled grains are famous for retaining their abundance of B vitamins, so you’ll be doing your family a favor in that area. Plus, serving your favorite fresh fruit with this meal adds vitamin C, fiber, and more nutrients.

Don’t you love how God’s goodness in fresh-milled grains and His design for perfect forms of protein are available to us in our local grocery stores?! When we look beyond the physical presence of things to see our divine Designer and Provider, we can live grateful and productive lives!

Devotion

You visit the earth and water it;
    you greatly enrich it;
the river of God is full of water;
    you provide their grain,
    for so you have prepared it.
 You water its furrows abundantly,
    settling its ridges,
softening it with showers,
    and blessing its growth.
 You crown the year with your bounty;
    your wagon tracks overflow with abundance.
 The pastures of the wilderness overflow,
    the hills gird themselves with joy,
 the meadows clothe themselves with flocks,
    the valleys deck themselves with grain,
    they shout and sing together for joy.

Psalm 65 ESV – O God of Our Salvation – To the – Bible Gateway

God enriches the earth and fills it. He waters it in His timing, and it overflows. There is joy in embracing and consuming the items He provides! Nature is a glorious presentation of meadows and valleys decking themselves with abundance and shouting together for joy.

It reminds me of Jesus talking to his followers about not worrying. He says, “Consider the lilies, how they grow: they neither toil nor spin, yet I tell you, even Solomon in all his glory was not arrayed like one of these. But if God so clothes the grass, which is alive in the field today, and tomorrow is thrown into the oven, how much more will he clothe you, O you of little faith! And do not seek what you are to eat and what you are to drink, nor be worried.  For all the nations of the world seek after these things, and your Father knows that you need them.  Instead, seek his kingdom, and these things will be added to you. (Luke 12:27-31)

How much more will our joy be complete when we embrace His loving kindness, His provision, His powerful life altering Word moving and changing our lives for the better?

The physical and spiritual value of our faith is a worthy pursuit. I pray you find both joy and peace in them today!

Fresh-Milled Cottage Cheese Pancakes Recipe

The great thing about these pancakes is the kids don’t know they are high protein, whole grain! They cook up like the thin pancakes they are used to! Another fun fact, they can made in batches and frozen for later use.

I hope you enjoy this fresh-milled cottage cheese pancake recipe and share it with your family and friends. If you are looking for a gluten-free version just substitute the fresh-milled flour with fresh ground flax and almond flour, or your favorite gluten free flour! I have some more ideas in this pancake post!

Have a great day!

Mysty

Simplify Health Faithfully!

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!