I’m so glad you’re here! Join me for the 2026 New Year’s Challenge!

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Here is What Rosie has to say. . .

Don’ t Wait! The Deadline to Join the 2026 New Year’s Challenge is December 30th!

I Look Forward to Serving You in 2026!

I cannot think of a better challenge the week of (and after) Thanksgiving than to diversify our daily colorful plant intake! 

Can you?

Seriously, awesome metabolic health, underlying inflammation in autoimmune responses, and reversing insulin resistance couldn’t happen in a better way! God’s garden is full of all the healing vegetables we need, and I am so thankful!

It’s so much fun to see what He has in store for us when we partake of His goodness, isn’t it? 

I mean just think about the variety of colors we will be consuming at our upcoming feast! I’m so excited! Especially since a few ladies and myself are finishing up a 4 Week Pre-Holiday Challenge and are fasting from sugar and grains. 

I lost 5 pounds, by the way, and the other ladies lost weight, too! Imagine what this will look like over the next few months for these women if they continue! 

The challenge ends soon, so we’ll be ready to enter the holiday season with renewed understanding of how our bodies respond to food as we slowly reintroduce those items in small quantities.

Something I noticed really quickly as we were in week 3 of the challenge is the stiffness in my hands got better.

The one day I went out for lunch and ate bread gave me some clear cues I should stay away from it altogether. By 3:00 pm that day, my hands were hurting and by 6pm that night I couldn’t even hold an iron skillet while cooking. 

Now granted, the bread at Longhorn was most likely a bread made with bleached flour, and bromine and not Fresh-Milled like Sue Becker taught me to make through her Little Red Book!

None of the organic spelt berries I’ve purchased and made bread with affected me that way!

Can you believe something you and I eat can affect our hand grip so significantly? Have you ever paid close attention to any symptoms like that?

I was blown away! It makes me not want the items back in my regular routine. 

This new challenge, on the other hand, sounds like fun. It’s making a point to incorporate different colored vegetables each day.

Diversifying plants not only helps our gut health it also:
Reduces inflammation
Helps restores hormone balance
Gives us renewed energy
Reduces constipation
Improves blood pressure
Lowers cholesterol
Maintains blood vessels and heart health
Plays a HUGE role in helping our mental health (by restoring the gut/brain axis)
 

So, lets dive in and see how we can Eat a Variety of Plants for the next 5 days!  

10 Easy Thanksgiving Vegetables and Fruits to Diversify with This Week!

1. Green Plants!

Green Peppers, spinach, kale, Brussel sprouts, asparagus, and cabbage are delicious and so versatile, you and I can pair them with just about anything. What are some of your favorite ways to use them?

What about with green herbs like rosemary, parsley, sage, and oregano?

Oh, Yum!

Don’t forget, green fruits like grapes, avocados, pairs, kiwi, and limes are fun, too. 

2.  Yellow Plants

Yellow squash, yellow peppers, tomatoes, spaghetti squash, are some of my favorite vegetables. 

Fruits like lemons are wonderful for liver and kidney support as well as detox as we indulge in our sweets. Bananas and mangos are good too, just high in natural sugars so we can be wise with portions. 

Herbs that are yellow an offer flavor and more antioxidants are ginger, moonshine yarrow, dandelion and marigold petals.

3. White Plants

  Potatoes are right up our alley on Thanksgiving, alongside some cauliflower. But do you ever think about leeks, parsnips, turnips, kohlrabi, fennel, and rutabaga for your feast? 

White fruits include Asian pears, and coconut. 

We can also enjoy herbs like garlic and onion that go really good with some white beans and brown rice. Is your mouth watering yet?

4. Red Plants

Red cabbage, tomatoes, beets, rhubarb, radishes, red beans are scrumptious for fix and go meals during a busy week. 

Red grapes, dragon fruit, strawberries, raspberries, cherries, and red apples make for some delicious snacks and pies, too!

5. Orange Plants

Lastly, our variety of orange vegetables for this festive week can be butternut squash, sweet potatoes, pumpkin, carrot, or acorn squash. 

Oh, boy! Lots of good items with fiber, nutrients and natural sugar. We have so many options.  This isn’t a challenge, at all! For more ways to use these delicious plants check out the Derailing to Detox post!

God created such a tasty variety of plants to heal us, sustain us, and make us whole it’s utterly awe-inspiring!

I will give thanks to the Lord with my whole heart;
    I will recount all of your wonderful deeds.
 I will be glad and exult in you;
    I will sing praise to your name, O Most High.

Psalm 9:1-2

I am Statements of Jesus and Who God’s Word Says We Are

God gave us these wonderful plants for our physical healing and His Son for our ultimate Spiritual healing. We definitely need both for our health journey!

So, I am listing the “I AM” statements of Jesus here alongside the “I Am” statements written about Christians in the Bible to remind us we are loved by our Creator and have a purpose!

Mental, physical, and spiritual health begin there! At the same time, what we fill our bodies with what matters too!

Jesus’ “I Am” Statements

1. I am the Bread of Life  (John 6:35)
2. I am the Light of the World  (John 8:12)
3. I am the Door  (John 10:9)
4. I am the Good Shepherd (John 10:11)
5. I am the Resurrection and the Life  (John 14:6)
6. I am the True Vine  (John 15:1)
7. I am the Way, Truth, and The Life (John 14:6)

Don’t forget your strengths! You and I use many of them each and every day to care for others, participate in relationships, and function in life!

If you have to, use your fingers to count them down as you say each one, “I am Faithful, I am loved, I am HIS and He is mine!

What is God pressing on your heart today about who He says you are and what He made to make you whole, again?

My prayer is that you find the answers you are looking for and practice using a variety of plants in your daily habits! What’s in the garden and in His Word are so good!

Be blessed,

Mysty

Simplifying Health Faithfully

You know the drill. You start a new weight loss program your friend promises is the ONE to master your metabolic meltdown! You do it for three weeks and the pounds don’t budge. You’re hungry, tired, and those doughnuts the company supplied for your team are looking irresistible.

So, forget it. Why bother?

I see this all the time in my social circles and those of my clients. We try something new, and we’re immediately enticed culturally to indulge instead of refrain. So, how do we overcome a stronghold of pleasure sensation in a world enticing us to eat nutritionally depleting food?

It’s a challenge, isn’t it? We want to be healthier and eat more whole food, but convenience and delight in strategically manufactured items keep us coming back for more. Whether it’s salty chips, gooey chocolate, or a fast-food meal, we’re hooked and having a hard time breaking its hold.

Historically and biblically, a stronghold is a place of security and strength, generally thought to be unbreakable. Later, it became a reference to a state of mind. Something that has great power to sway our thinking and our actions, keeping us stuck in a place where we feel trapped.

 For though we walk in the flesh, we are not waging war according to the flesh. ⁴ For the weapons of our warfare are not of the flesh but have divine power to destroy strongholds.

2 Corinthians 10 ESV – Paul Defends His Ministry – I, Paul, – Bible Gateway

The faith-based approach to this dilemma is to switch our focus and ask some simple questions. “Where are my thoughts taking me daily? What emotions are controlling my actions today? Does it line up with the scriptures I am filling my mind with as I face the day? Who has promised to hold me in the palm of His hand despite my feelings of insecurity?”

In the Bible we are taught how the gospel of Christ frees us from sin, shame, and despair. We become a new creation in Christ when we surrender our will to His as Lord. The problem is, the world is very good at deceiving us when it comes to consuming food that does not honor our bodies or give us the fuel, we need to serve God well and complete our assigned tasks.

Locally, the church and its leaders are having a hard time too! Laughing and joking while enjoying the damaging repercussions of this plague are common, as they claim, “We like to eat!” Many, male and female ministry heads have fallen into the societal trap of “nothing is off limits” or indulge at leisure. Food marketers are very crafty in their deceptive ploys and culturally, we are trained to accept whatever they are selling.

Well loved and respected teachers are controlling their pornography urges, settling into a marriage sacrament to enjoy their spouse at leisure, and swearing off alcohol. Yet the fleshly appetite reining uncontrolled in their homes, offices, and social lives continues to expand their waistlines and destroy their health. It also puts their children’s health at risk by setting the example of eating on the run, eating often, and choosing unwisely. Whatever is convenient becomes the norm. Plus, eating for pleasure is acceptable because it is a quick reward for their hard-earned efforts.

A Serious Look at God’s Plan for Us to Thrive

I don’t blame them. I’m just concerned about their welfare and failure to fully thrive in their calling. I sure didn’t know, or was ever taught, how sugar laden cereals, pop tarts, chips, candy, and soda in abundance were damaging my cells as a child and young adult. I blindly fell for the well-marketed goodies for years before God began showing me His divine nature in the things he made. . . for our good and His glory.

Once I truly understood how overconsumption of ultra-processed food contributes to metabolic meltdown, I took a different stand for myself and my family. It is my prayer that the local church gains the knowledge and wisdom to do the same.

God’s plan, the third day of creation, put over 8,000 antioxidants in plants, vegetation, and herbs. All BEFORE he created Adam and Eve. He knew they would face the temptation of their stomachs, desire something forbidden, and fail miserably at obeying Him. It is a solid reminder of how our flesh is harder to deny and resist than the devil.

God’s plan was beautiful. His plan was completely capable of sustaining, rebuilding, and nourishing us throughout life with His garden goodness and His presence walking in the garden. However, sin entered, and corruption, disease, and frailty of the mind and body followed. Spiritually depleted and cast out of the garden our ancestors, and their children after them, began to reap the consequences of sin.

That is another reason His plan is so wondrous and consuming. Before the first words of Light and Life came from His mouth, God arranged with His Son, Jesus, and the Holy Spirit to redeem and restore future generations to Himself. By surrendering our hearts and will to Him, we are forgiven and restored to right relationship with the Father forever.

Even though we still face the temptations of our day in how we live, how we think, and how we behave, His indwelling Holy Spirit guides and leads us with a strength we simply cannot grasp or fully understand. But through faith in Him, we are quietly and gently encouraged to call on his strength when ours is depleted. He is present when we want to do good but the temporary indulgences of this life promise comfort here and now.

What if you and I take a serious look at what is most important to us and our family. Realistically we know the factors of metabolic syndrome don’t happen overnight. The excess weight, high blood pressure and blood sugars, as well as an expanding waistline and cholesterol continually creep up at every yearly checkup.

Mentally, we chalk it up as part of the aging process, being too busy to cook, working too hard, or being stressed out. But have we ever considered what a toll this process is taking on our bodies? What about the habits and health of our children?

It is serious and concerning, but the good news is: The metabolic meltdown can be reversed with some simple and consistent methods.

Master Metabolic Meltdown for Life

Metabolic Facts for The Whole Family

In a Lithuanian study of overweight and obese 10- to 17-year-olds, 21.3% had metabolic syndrome and roughly 12% had insulin resistance. (1) As A sedentary lifestyle, obesity, and insulin resistance are triggers metabolic syndrome.

Tips to Get Us Out of a Metabolic Meltdown

Tip number one is to find our why! Let me share something very personal with you, the stronghold for me at one time was sugar. I would give it up for Lent and go back time and time again. But one year I led a 40-day sugar fasting challenge with a group of ladies on Facebook and had to confront the temptation daily. I wrote about it, looked up facts about sugar daily, and faced my temptations biblically, while sharing all the information with others.

Guess what finally happened after the forty days were up?

I FOUND my why! I did not want to be mastered by anything, but Christ. Nothing in this world can satisfy me like Christ. Nothing gives me more peace, or helps me through stress, loneliness, fear, pride, or anger like Christ. I am praying the same for you. The best accountability partner in the world is a small $1 notebook and a pen to journal our thoughts, prayers, and struggles in.

Tip number two is to focus on our strengths and not our weaknesses. Take a look at the graphic below and write down your strengths. There are just a few listed to get you started, but there are so many more!

Think about what you do well. How do you do it well? What are your thoughts on where those skills come from? Most of my clients say, “I really don’t know. I’ve never thought about it.” Well, I am asking you to think about it, make a list and pray about how God wants you to apply your strengths to your metabolic health.

For example, busy parents are taking their kids to school, working, feeding and nurturing their families with organizational skills, determination, and resiliency! All because of love, thankfulness, willingness, and looking forward to a happy, healthy life. All of this motivation can be applied towards lifestyle, intake, frame of mind and exercise, too, with some strategic steps.

Tip number three is to start with one thing to change, master it, then start another. I’ve been there with you. We’ve both started strong, changed everything and fizzled out because it was too overwhelming.

When we approach health with small, consistent changes we are more likely to develop habits. Habits that are enjoyable and become second nature to us. We are not sucked in by the latest social media influencer in their bikinis or shorts showing off their slim bodies and wash-board abdominal muscles. The realistic and life-changing power in us is individual to us, through the strengths God gave us.

What works for you and me is very different than what works for them. We have to find the one thing to get us started. As we gain success with the new thing and master it, we slowly gain the confidence to keep doing it. Not only does renewed confidence act as a shield of protection against temptation, but it also propels us forward to add another strategy.

Strategies for Mastering Metabolic Meltdown

So, lets wrap up mastering metabolic meltdown with some serious strategies, shall we? Download the graphics below as a reference. We can then decide how we want to implement a new strategy for ourselves and our family.

It may be intentionally thinking about how we want to fuel our bodies for doing the tasks God has called us to do. Our motivation is wanting to feel better, have more energy to do things with others, or losing weight.

Stress and emotional eating play an important role in how we approach food. Once again, keep in mind, how we are trained culturally to rely on convenience and pre-packaged foods. It is socially acceptable to feed ourselves and our children items that are not going to give us the fuel, or the energy we need to learn and grow.

In fact, in many places throughout the United States, it is countercultural to pack lunches, eat fruits and vegetables, or bring leftovers to work. Determining why this is important helps keeps our decision to be healthy in place. We smile at the puns, laugh with the teasing, and see through the guilt of others as they struggle with loss.

The loss of comradery in poor food choices and a witness of our resolve has them questioning their own behavior. Recognize it for what it is and roll with it in love and strength.

Lastly, but certainly not least, is the strategy to find activities we can do and enjoy!

Movement is so important for fighting metabolic meltdown! We have better blood and lymphatic flow to remove toxins. We expend excess calories, we develop stronger bones and muscles!

Everything works better when we move more! Our mood, our outlook on life, and getting fresh air fills us with strength and renewed purpose.

I hope this faith-based approach to metabolic meltdown is helpful for you. Please know that I pray for you as you read this, so you are empowered by the Holy Spirit and your God-given strengths to reverse, prevent, or overcome chronic disease and health issues plaguing your family.

I am here for you and can help you set a plan in place to implement these tips and strategies with my MetS Busters 12 Week Metabolic Program. Check out my coaching services for the full spectrum of programs and services offered here. Together, we will master metabolic meltdown!

References:

1. Smetanina N, Valickas R, Vitkauskiene A, Albertsson-Wikland K, Verkauskienė R. Prevalence of Metabolic Syndrome and Impaired Glucose Metabolism among 10- to 17-Year-Old Overweight and Obese Lithuanian Children and Adolescents. Obes Facts. 2021;14(3):271-282. doi: 10.1159/000514720. Epub 2021 May 5. PMID: 33951670; PMCID: PMC8255643.

Healthier Eating is a difficult start for families who have never embraced fruits and vegetables as daily nourishment. Imagine growing up in schools, homes, daycares, and churches where everything is in a plastic bag or taken out of a box. Culturally, it’s not our fault, it is exactly what you and I have experience day after day, and year after year.

The beautiful and glorious plan of God the first week in the garden is shattered as we replace natural whole ingredients for fake imitations. Food manufacturers come along enticing us with high-priced marketing techniques and flashy packaging to purchase their slow poisons just like the serpent enticed our first parents, Adam and Eve, to sin.

We miss out on the juicy goodness of fresh fruit running down our chins and the crunchiness of fresh vegetables. But we don’t have to! It can be easy and delicious when we retrain our taste buds to God’s original plan in the garden. We can embrace the challenge, live an intentional way and make life for ourselves and our little ones much happier.

It may be difficult at first. Healthier eating is a challenge for littles or grown-ups who are not used to eating the bitter flavor of vegetables and have a taste for sweet and salty. This is where perseverance and effort play a role.

Because better health for our family and ourselves, is worth giving vegetables at least 3 bites and 3 separate tries so we acquire the taste adjustment necessary to make a change. Some experts say it takes as many as 20 tries to like a vegetable! Let’s at least try 3.

Another drawback is getting used to the texture of vegetables! Chewing slowly and thoroughly allows our palate to get used to the new food.

Don’t’ give up! Our health is worth the extra effort!

There is also a misunderstanding of what is good or what is real food. Myths abound!

The first myth is thinking ultra-processed products are food. The reality is packaged food is a sad comparison to the real thing.

Not only that, but it also has additives, preservatives, flavorings, and dyes that are known to make us sick. The original food is lost deep in the manufacturer’s pit.

However, when we begin to branch out and eat fresh fruits and vegetables, we learn to change our taste buds and the taste buds of our children.

Whole food, in its natural form comes to life in us and feeds us well. Giving us the energy and stamina to get through the day.

We’ll also find our kids, calmer, less hyperactive (without all the processed sugar and dyes) and more manageable.

The other myth is that “eating healthier is too expensive.”

When you and I measure our items and count the true cost we see that fake food is more expensive.

Take a look at this grocery comparison chart for some basic breakfast items to get an idea of what I mean:

I get it. Everything is expensive right now!

But even though this chart is from last year and eggs are much more expensive at this time, there is a way to calculate the true cost.

Ounce for ounce eating healthier is much cheaper and saves us money because we are not prone to every virus out there!

Staying healthy and not going to the doctor saves us money. We are saving money building our immune systems and the immune system of our children.

The next question is usually well what do we eat? Where do we start?

Start small!

Add some fruits and vegetables to your diet each week.

Buy some fun looking salad mixes and serve them with each meal.

Buy root vegetables and others (squash, sweet potatoes, zucchini, beets, Brussel sprouts, etc.) and roast them in the oven at 375 with olive oil, paprika, onion powder, salt and pepper for 25 to 30 minutes.

Season cauliflower, carrots, broccoli, spinach, kale and others with your favorite spices, or just plain salt and butter and sauté until lightly cooked about 5 to 10 minutes. It’s delicious.

There are 12 ounce bags of frozen vegetables in the grocery store. Just empty them into a glass bowl with some salt and butter and microwave them for 3 minutes, stir and microwave one more minute.

Never cook the food in plastic, it leaches plastic particles into the food and damages our health.

Some people don’t trust microwaves, if you are one of those people, just place them in a skillet and cook over medium heat. Add salt and butter and cook covered 8 to 10 minutes, stirring frequently.

Thin sliced meats, like chicken tenders, salmon, cod fish, turkey patties, beef patties, cook 5 minutes each side and are done in 10 minutes.

Think healthy, simple, variety of color, and on the table in less than 30 minutes.

That is my go-to method for cooking family meals.

The average family, man, woman, and child needs approximately 0.8 to 1 gram of protein/lb. of body weight. But that varies with the resources we follow. The USDA Daily Recommended Amounts can be calculated here:
DRI Calculator for Healthcare Professionals | National Agricultural Library

Too much sugar is hard on our teeth, skin, hair, bones, brain, blood vessels, and liver.

We need all those organs to keep us up right and functioning. Our kids need those organs working well so they can learn and grow without being in the doctor’s office every week or picking up the latest virus!

Yep, our immune systems love much healthier food.

A Simple Healthier Eating Tool I Use from My 1st Coaching Program with Dr. Sears Wellness Insitute is Traffic Light Eating.
It looks like this:

**Note: Sedentary children & adults with Insulin Resistance -Prediabetes- or Diabetes will have to limit fruit to one serving to avoid sugar spikes**

Taking the time to learn about green go foods for better skin, less illness, better behavior, is a benefit for the entire family!

Learning that children need healthy, fiber rich carbohydrates like whole grains will help their tummies! They have smoother, easier bowel movements, feed their good gut bacteria, and get more nutrients!

Check out these recipes for fiber rich breakfast ideas for your family!

Raspberry Millet Breakfast Bars (You can substitute Oats for Millet)
Energy Boosting Breakfast Brownies
10 Sugar Free and Hearty Meals for Breakfast
Peanut Chocolate Chip Muffins
Sweet Potato and Pecan Pancakes

I Have So Many Ideas for Getting Started with Healthier Eating!
Here is a Shopping List:

The ground turkey can be split in half and used for two recipes:

1. Ground sausage: 1 tsp salt, 1 tsp onion powder, 1 tsp pepper, 1 tsp coriander or cumin, 1/4 cup avocado oil. Mix all the spices and oil well with the ground turkey and sauté until browned. Use it for omelets, scrambled eggs, or add 3 tbsp of flour and 2 cups of mild stirring often to make sausage gravy!
2. Use the other half of the ground turkey to make meatballs (you can easily freeze these for another meal for another day once they are baked) add 1/4 cup olive oil, 1/2 tsp garlic, 1 tsp onion powder, 1 tsp salt, 1/2 tsp pepper, 1 tbsl parsley flakes, roll into 1 inch balls and bake on a cookie sheet 20 minutes at 350.

How About Some EASY Fresh Baked Bread?

This is not your ordinary bread loaf!

It doesn’t have cancer causing bromide or other preservatives (less than 2% per package labels) or bleached flour that is in white bread and lasts years on the shelf!

Nope! This bread is fresh and delicious and will MOLD in 2-3 days AS IT SHOULD, if it’s not eaten right away.

I will usually wait until it’s cool, slice it and freeze any leftovers for the family to eat later in the week for toast or thawed 30 seconds in the microwave for a grilled cheese or grilled sandwich.

Easy No Knead Bread Recipe and Video is here!

Make your own tortillas! You can have the entire family join you for the fun!

Once cooled, they store easy in the refrigerator in a plastic bag.

My favorite tortilla recipes are here!

Don’t let the process intimidate you, once you begin to make your own and let the kids help, you’ll have fun and love them so much no other tortillas will compare!

If you need classes in your community and want me to come and help, I will!

Sources say 88% of the American population is metabolically unhealthy! Glycemic control is one element that plays a major role in helping us understand how metabolic health declines. We define metabolic disease as a waist circumference in men greater than 40 inches and greater than 35 inches in women. We may also see climbing blood pressure, cholesterol, and blood sugars at each yearly physical.

Continuous glucose monitors are making an impact in some circles to curtail these climbing health risks. They are all the rage in hip young athletic enthusiasts who are trying to understand their glycemic response and cheating blood sugar spikes.

It’s understandable to have concern about blood sugars when one in three adults in America have prediabetes and it is a major risk factor for developing Type 2 Diabetes and heart disease.

Does the young athlete have cause for concern for a glycemic response, too? If they are headed towards insulin resistance, yes.

Glycemic response is a reflection of circulating blood sugar after eating. The response will vary based on the amount of glucose absorbed from the food, it’s entry into circulation, it’s exit from circulation due to tissue uptake, and the liver’s ability to regulate glucose. (1)

The use of continuous glucose monitors among people with and without diabetes has brought to light how long a person’s blood sugar stays in a particular range. The time in range (TIR) for higher verses tighter glycemic numbers are associated with increased microvascular complications.

 Although experts still argue about its validity, glycemic index and glycemic load have science to back up their use as a valid tool in managing metabolic syndrome. Simply because it helps those with metabolic syndrome, diabetes, and prediabetes choose foods that have less impact on blood sugar. The measurement of how quickly carbohydrates break down into sugar for these individuals is important!

Glycemic Control Matters, But It’s Not An Indicator of Healthiness

The higher the number on a scale of 1 to 100, the more a food increases blood sugar.  However, glycemic index or load should never be considered in isolation, but in relation to the other aspects of a food’s energy contents, like fiber, micronutrients, and protein.

Just remember, whole food is and always will be your friend in health and preservative filled, packaged fake foods will not only spike blood sugar, but make your body work harder to detoxify its contents. Yep, fake food is your cell’s sworn enemy.

Therefore, a more sensible and accurate way to consider these other variables is to look at the glycemic load, which was developed by Harvard researchers.

Glycemic Response—Glycemic Index
Glycemic Response	Glucose in the bloodstream after eating in the individual. **A Spike of 30 to 40mg/dl per meal is ideal in most sources**	Rate depends on: Glucose absorbed from food, it’s entry into circulation, how quickly tissue uses it, and the liver’s ability to regulate glucose.
Glycemic Index (GI)	The rate at which blood sugar rises with food in relation to pure glucose. It does not consider the overall nutrient profile (antioxidants/vitamins/minerals)	Low GI < 55 Medium between 56 and 69 High GI is >70
Glycemic Load (GL)	The quality and quantity of food. Cooking, amount of ripeness, and processing affect the glycemic load, too. MAKE IT SIMPLE FOR YOURSELF AND DOWNLOAD THE FREE GLYCEMIC INDEX/LOAD APP	Low GL is 10 or less Medium is between 11 and 19 High is 20 or more

Keep in mind, the health of the individual and the ability of their muscles and liver to utilize the available glucose really does matter!

If someone has diabetes, gastroparesis, poor gut health, insulin resistance, fatty liver, inflammation, or is taking medication to lower their blood sugar; their glucose response is going to be different than a healthy individual with none of these issues.

Also, just because a food is low in glycemic load, does not mean it’s healthy! Remember hydrogenated trans fats? They are also low in all GI and GL numbers but a travesty to the health of our blood vessels. So, if you haven’t thrown out all your fake butter and pie crust yet, maybe start there.

Back to the main point: You and I need to understand even “healthy” individuals see a spike in blood sugar with simple carbohydrates (white flour, rice, sugar, juice, sodas, etc.).  Therefore, since we are all different and blood sugar response is a concern for us, it makes sense to know how we respond to the food we eat.

Steps to Measure Glycemic Response and Questions to Ask When Numbers are High

 However, we don’t need to invest in an expensive continuous glucose monitor to figure this out. We can buy a $30 glucometer at our local retail store and check how we respond to the food we eat.

How do we do that?

A fasting blood sugar is checked first thing in the morning without any food or drink on board, the desired result should be less than 100mg/dl. If it is consistently greater for more than a few days, we want to ask ourselves a few questions.

• “Did I eat late last night after dinner?”
• “Did the items I ate and drank for supper have too many carbohydrates and sugar and not enough fiber and protein?”
•  “Did I get enough movement in yesterday?” “Am I getting sick with a virus, or am I stressed?”

All of which can elevate blood sugar.

Another way to check blood sugar is to eat breakfast, check blood sugar 30 minutes later to see how the blood sugar spikes. Then again two hours after the meal to see how well our bodies utilized the sugar available. Established entities today say two hours after a meal blood sugar should be less than 180mg/dl. If it’s the old Endocrinology standard and the optimal level of 140 mg/dl, even better!

Now, I realize three finger sticks may be a bit much, but you do not have to do this every meal. You can record the day’s breakfast numbers, then the next day check before and after lunch, the following day, check before and two hours after dinner.

Recording each day’s rotation of meals, food consumed, spikes, and post meal blood sugars, will give you a nice journal by the end of the week to evaluate and make changes. It will also be a journal to share with your health care provider.

Intentionality is Key

Knowing blood sugar levels after meals helps us be more intentional about the choices we make.  “Why push our bodies to do the hard things they were not meant to do?” “Why tax and push our bodies to respond to repeated stressors like a high glycemic response, when it’s already working overtime to remove the everyday waste from our environment?

You know, the pollution, pesticides, herbicides, plastic particles, and ultra processed food without fiber.

Since we are becoming more aware of toxins, and endocrine (hormone) disruptors in our food with the Yuka app, it makes sense to check out an international table of glycemic index and glycemic load resource, too. It is available for you to review at Diabetes Care and will be found in this link:

International Tables of Glycemic Index and Glycemic Load Values: 2008 | Diabetes Care | American Diabetes Association

You will see very clearly after surveying this list of foods how much we need more fiber in our diet and less simple carbs.

Fiber is Your Friend for Cheating Blood Sugar Spikes

An analysis of 135 million people across 185 studies suggests a15-30% decrease in all cause mortality in people who eat a higher fiber diet. This includes a decrease in deaths from cardiovascular disease, diabetes, colorectal cancer, and incidence of heart attacks and strokes. (2)

If you and I are looking for an easy and delicious way to decrease our risk factors maybe we can eat more fiber each day!

We can do that by simply adding nuts and seeds to our main dishes, or increasing our intake of fresh fruits and vegetables with every meal.

Why fresh?

It is thought that 80-85% of vital antioxidants, and nutrients are lost with cooking. We need the enzymes and phytonutrients available in our fresh produce to help us fight disease. The fiber present helps us remove waste products, keeps us feeling full longer, and feeds our gut microbes well!

In turn, the gut microbes give us short chain fatty acids that help us control blood sugar better and lower cholesterol.

Cheating blood sugar spikes just got a little easier and tastier, my friend! Check out the site for more information on tasty fiber and well rounded whole meal ideas.

References:

1. Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019 Feb 2;393(10170):434-445. doi: 10.1016/S0140-6736(18)31809-9. Epub 2019 Jan 10. Erratum in: Lancet. 2019 Feb 2;393(10170):406. doi: 10.1016/S0140-6736(19)30119-9. PMID: 30638909.

Carbohydrate quality and human health: a series of systematic reviews and meta-analyses – PubMed (nih.gov)

Can you believe it? The holiday season is upon us already!

 Are you like me and my friends and already losing sleep over it? Well, not really losing sleep over the holiday season itself, but the added responsibilities that come with an already busy life. It’s kind of hard to stay focused on healthier eating and lifestyle patterns when we’re busy and stressed.

The purpose of my coaching style is to help you and me be flexible in these times of celebration and stress. So, what does it look like to keep our focus on the 4 pillars of health during our celebrations?

We’ve worked hard to establish new habits, and we feel better. It may be helpful to hang onto those long-term rewards when we’re tempted to give in to the instant rewards of the holidays.

Considering lifestyle (how we sleep, deal with stress, play, interact with others, and work) alongside our intake, frame of mind, and exercise will help us balance our time, enjoy the season more, and rest in its purpose, which is gratitude.

Although we are grateful and thankful for all of God’s blessings, picturing all the chaos ahead can be overwhelming. Maybe we can take a few moments to be quiet with him a little more often.  

Battling the interruption with the time change also throws a twist in our sleeping routine and we may lay awake thinking about. . . .

“What ifs” for hours!

How am I going to do. . . what if. . . .maybe I need to. . .

Whew! Please God, help with the imagined drama already! The pillar of health you and I need most at the busiest time of the year is our sleep and here we lay, thinking about things that haven’t even happened. I personally think we do this to prepare for battle.

A better idea to calm my heart and soothe my brain for imagined spiritual battles is to memorize scripture. Another way is a little trick I learned in Nursing school many years ago. It’s a sweet way you and I can train our brains as we begin this stressful time of year that sometimes steals our sleep.

First of all, I love how Jesus calls us to calmness:

” Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls.”

Mathew 11:28-29

Here is what you and see in these verses:

There is no burden he cannot carry better than you and me.

When we trust him to handle it, he gives us rest.

He is gentle and low in heart, meaning humble, and not prioritizing material things over people. He is not selfish or worried about what people think either.

Therefore, learning from him, we think like him and find rest for our souls!

HMMMM, sounds good to me! Now for the trick!

When you wake up in the middle of the night to do whatever. . . put yourself back to sleep by not letting any thought in your head but sleep.

Please do not grab your phone.

But this. . .No, sleep. What if. . . push it out with one word. . . sleep.

If you and I have to say it 1000 times, so be it. Do not let any thought enter your mind but one word. . . sleep. All the while you are taking deep breaths in and blowing out slowly as if you were sleeping.

I have been doing this little trick for many years, and it works for me, but please let me know how it goes for you!

Staying Active in Our Intentional Celebrations

Another great trick for sleeping better is exercise early in the morning, especially walking outside! Sounds crazy right?

But that is when the light enters our retina and resets our circadian rhythm. Dreading the chills and temperature changes in the weather don’t make this an appealing venture, does it? I get it, friend. Even though the crisp orange and yellow leaves drew me out of the house for morning walks over and over again in early fall, now, it’s rainy and cold.

The shortest, most spectacular blurb of the year is gone. Thel fleeting enjoyment of milder temperatures and scenery without humidity gave us a feeling of peace and rest.

Now most of the leaves are gone, and the desire to walk outside evaporates. However, it is a pillar of health you and I cannot avoid.

I mean, we have fresh baked pies and extra goodies this time of year everywhere. I don’t know about you, but usually for most people, more pie, means higher blood sugar and inflammation.

Therefore, the choice is clear for me personally and I hope it helps you, too: Eat more, move more. Plus, paying close attention to the stiffness in my joints the excess sugar causes remind me, no more sweets the rest of the week. We can count that as our cheat day.

Intentional celebrations can include a little walking after enjoying our treats. Grabbing a friend or a coworker and braving the cold gives you and me energy, focus, and strength for the rest of the day.

The alternative may be using a walking pad or treadmill while watching our favorite videos when we get home.

Either way, here are 10 reasons to include walking in our celebrations for physical and spiritual wellness this season.

• Walking increases our metabolism, especially in cold weather!
• Walking reduces stress
• It lowers blood sugar
• Walking strengthens bones and muscles.
• Walking is free and easy to do.
• Walking makes our lungs stronger.
• Fresh air is good for our mood.
• It’s a great time to pray and meditate on God’s Word.
• It’s wonderful for circulation, oxygenation of the tissues, and better lymphatic flow.
• Consistent walking strengthens our heart and helps lower blood pressure.

10 beautiful reasons to celebrate walking, my friend!

If we think physical walking has benefits, spiritual walking has at least 100 times more!

When we know God’s will, we hear his voice, and long to please him. Isaiah puts it quite simply. He assures us wherever we are walking, God is right there with us.

“Whether you turn to the right or the left, your ears will hear a voice behind you saying, ‘This is the way, walk in it.'”

Isaiah 30:20-22 ESV – And though the Lord give you the bread – Bible Gateway

So how do you find blessing in your daily walking patterns? What helps you stay focused and confident you can do this?

I look forward to hearing from you and serving you this season! You can find recipes, health tips, and encouragement here so don’t forget to subscribe to the site and take a look around.

Please share with a friend if you find these celebration reminders helpful. We’ll cover more in this series in the week to come!

Simple detox is a process of giving my body a break! I achieve this by eliminating potentially harmful substances from my diet. This is done over a period of time, usually 3, 5, or 7 days. I find it important to detoxify once or twice a year. This helps my body heal from the 10% indulgences I enjoy.

Plus, the overexposure of ultra-processed food and things in my environment are causing stiffness and joint pain. Maybe you can relate!

These chemical laden items in packages are sold in the grocery store and labeled “food.” They are filled with preservatives, additives, flavorings, inflammatory oils, salt, and sugar. Even some of my favorite “healthy” items which are good for others, may not be good for me.

I know this. Yet, I am a creature of habit. I’m still overcoming the surrounding culture and its definition of what is OK!

My body is constantly in detox mode when I consume these items. It’s nice to give it a break between meals by fasting. I can also offer fresh, clean, fruits and vegetables for several days to help it remove wastes more effectively.

In the process I can identify and eliminate food intolerances. So, here is my personal 3 step process for a simple detox.

Simple Detox in 3 Steps

1. Prepare Mentally

Preparing mentally will not only make the process easier, but it will also make the purpose of detoxing clear. Why is this valuable to me at this time?

Praying for guidance is always a priority for me. I also consult a health care provider to determine possible personal contraindications.

For instance, if I am very young, detox will entail removing all sugar. I will also remove processed meats and chips from their eating plan. Then, replace them with all fruits and vegetables. The rest of the eating plan would stay the same.

The same idea works for the elderly. Pregnant or breast-feeding women should avoid detoxification. Stored toxins can be released into the breast milk and given to the infant. Good thing, I’m not pregnant!

Nor am I taking medications that lower blood sugar or blood pressure. This requires extra caution because both will naturally be lowered. I produce my own nitric oxide and let the body do what God designed it to do!

Asking myself some basic questions is helpful too:

• What do I hope to accomplish with this detoxification process?
• What reliable resources have I found that will help me do this safely?
• How will I handle the discomfort of withdrawal?
• Do I want to purchase a prepared kit from my health care provider or just eat clean and remove toxins?
• Last, but certainly not least, what scripture can I memorize to help me remember why this is important?

  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 ESV – Paul Defends His Ministry – I, Paul, – Bible Gateway

2. Plan Sufficiently

Simple detox is doable with some sufficient planning. If my family is not participating, I will need to prepare some meals ahead of time. These meals will be for them to consume. I need a grocery list of items that support detox. These include organic fruits and vegetables. I also need a good water filter and some herbal teas.

Here are some ideas I use to plan sufficiently for the three, five, or seven days:

• If detoxifying by eliminating processed foods— I Purchase only whole food items at the store
• I also buy plenty of fresh fruits and vegetables, nuts and seeds. (No peanuts. . . goodbye 1 jar a week!)
• Omit dairy (milk, cheese, sour cream, yogurt) eggs, meat, and bread. (Bread, eggs and yogurt are hard for me to give up!)
• Stock up on quinoa and brown rice.
• Consider a multivitamin for any possible lack of intake.
• Drink green tea and herbal teas instead of coffee or soda. (Um, coffee. . . . .the hardest part of all for me!)
• Pick a day to begin when I can rest. I might feel bad, because headache and general malaise are common. These symptoms are going to occur with withdrawal.

3. I keep a Journal

FB video journaling helped me articulate my body’s changes. These changes occurred through the 7-day process. It also helps me identify possible food intolerance as well as addictions I need to lay before the Lord.

I normally fast by eating very clean. I remove ALL ultra-processed foods. So, organic tortilla chips, coffee, and 72% cacao chips with minimal sugar are out. All-natural crunchy peanut butter and homemade kombucha are also out!

Friend, if I can just be vulnerable here a minute, I need you to know. . . coffee is such a stronghold for me, I wanted it after every meal, like a smoker wants a cigarette.

I knew it leaches vitamins and minerals out of the meal I just ate. It also removes vital minerals from my bones. This knowledge did not stop me from drinking it. . . .many times.

The struggle is real! I need this time of reflection and restoration.

For this detox, I purchased the Core Restore 7 Day Detox because it was doctor approved. I wanted the extra support of specific nutrients for detoxification. I was told I could eat all the organic fruit and vegetables as I wanted “as much as I want”.

I have felt deprived doing detox before. The idea of eating as much as I want did not sit well with me. I am prone to excess eating. So, I do expect limitations on the amount of fruit I eat when I detox. Excess fruit spikes blood sugar unnecessarily.

I think about this. Day 5 of my detox fell on Mother’s Day. I kept walking past the bowl of grapes and blueberries. . .grabbing a handful with each pass. No wonder there was no weight loss for me personally, when others lost several pounds.

Needless to say, most of my eating pattern did not change. Since, my weight is normal, that was not my intention.

The severe stiffness in my joints was gone after day 5. My creaky ligaments, which felt like early rigor Mortise, disappeared too! I literally felt 10 years younger!

Summary Results of My Simple Detox

I felt so good after this 7-day restoring process, that I continued to omit coffee, bread, peanuts, and yogurt. I believe those three items are the reason I am so stiff and sore most of the time.

The amazing thing that happened is I can now eat peppers and tomatoes again without reflux. I could not tolerate them before because of too much acid.

Moreover, the bloating and discomfort after eating is also gone—thanks to no bread or beans, I’m sure! I reintroduced eggs and did not notice a problem. I am also drinking kombucha without any symptoms.

It was a wonderful experience. I am happy to move on to the next phase of my restoration with a Fasting Mimicking Plan. So, stay tuned. If you are looking for some clean vegan detox recipes I have plenty on my blog!

I’d be happy to coach you through your doctor supervised program, too! Locally I have one to suggest for best results! Contact me here: Mysty Pfeffer Wellness Coaching – Georgetown, OH (clientsecure.me)

Red dye is associated with DNA damage, inflammation, colitis, and psychomotor behavior alterations in “animal studies”. It’s concerning to read the mounting literature on how damaging these dyes have become over the years in relation to children.

If we are around children at parties or social events, we are also eyewitnesses to attention difficulty and overexcitement with the consumption of dye containing candies, cakes, ice cream, etc.

Plus, we can read through the studies of the animals tested, and surveys of people who recorded behavior of children after consuming set amounts to determine there are real and concerning consequences.

It’s definitely something to consider thoughtfully for safety and personal use.

In the 2015-2016 National Health and Nutrition Examination Survey (NHANES), they examined artificial color intake of pregnant women and children to determine overexposure. They found higher than acceptable daily intake (ADI) exposure to be mostly from Red dye 40. (1)

The items of most exposure are from juice, soft drinks, icing, and ice cream cones. But think about the candy, cereals, popsicles, crackers, chips, meat, and snack cakes that were not recorded.

Nor the dyes in cold medicine, Tylenol, gummies, and vitamins.

History of Dyes and Other Food Colorings

Ancient Egyptians have been coloring food and making cosmetics since 300 BC.

According to the Food & Drug Administration, the first food colorings in our country were derived from coal tar and were called “coal-tar colors.” (2) Federal observations began in the 1800s, as butter and cheese were the first foods approved for artificial coloring.  

“Color additives are important components of many products to making them attractive appealing, appetizing, and informative.” (FDA)

Seriously? Who is it important for? The public or manufacturers’ sales and the almighty dollar?

The site reports that by 1900 many foods and cosmetics were being colored and some dyes were used to hide defective food.  Many of the food colorings at that time contained lead, arsenic and mercury and were making people sick.

The FDA began regulating, food coloring with the Food Inspection Decision in 1907. There were fifteen colors approved and six are still in use today. They are as quoted: “FD&C Blue No. 1 (Brilliant Blue FCF), FD&C Blue No. 2 (Indigotine), FD&C Green No. 3 (Fast Green FCF), FD&C Red No. 3 (Erythrosine), FD&C Yellow No. 5 (Tartrazine), and FD&C Yellow No. 6 (Sunset Yellow). (2)

A short 25 years later a digestive problem causing chronic diarrhea was discovered by Dr. Burrill Bernard Chron. Imagine that, a new bowel disease develops a few years after the introduction of ultra-processed food with dyes and preservatives.

More concerns developed as amendments to the safety act of 1907 had to be made in 1960. Many children became ill eating Halloween candy with orange dye. House representative, James Delaney, brought concerns to the floor regarding dyes causing cancer the same year. After reviewing serious adverse effects of dyes, many were eliminated from the food chain.

Friend, that was over 54 years of exposure to families raising children on “approved” ultra-processed food with dyes!  

Epigenetics (the chemicals and exposure outside our genetics that change our DNA) is a real and threatening beast we want full knowledge of in order to make intentional choices for our family!

As ADHD, cancer, obesity, and arthritis are on the rise, how many moms were unaware of exposing their children to these toxins in the womb by consuming these products? Let alone, being aware of feeding them to their children when they were born!

Research Concerns to be duly noted from a summary article in PubMed include:

• A 2011 committee meeting reviewed evidence of food coloring affecting learning in children and voted NOT to apply a warning label on food.
• Out of a sample of 200 hundred children selected for eliminating food color from their diet, 150 of the children’s symptoms of hyperactivity improved.
• A double-blind study of over 100 children assessed for hyperactivity (inattention, impulsiveness, overactivity) were given an elimination diet containing zero food colorings for two weeks. When reintroduced, significant hyperactivity behavior was noted.
• Infants and preschool children eat more in proportion to their body weight and are rapidly developing their neurological systems, so they are particularly at risk.
• Flaws in the studies to be noted is the mix of colors used contained preservatives, so it would be necessary to distinguish between a reaction to dyes vs preservatives. Also, the studies predated the current DSM criteria of ADHD.

Dietary Exposure to United States Food and Drug Administration-Approved Synthetic Food Colors in Children, Pregnant Women, and Women of Childbearing Age Living in the United States – PubMed (nih.gov)

So, what now?

Kids in the studies behave normally before poison and then display neurotoxic symptoms afterward. As evidenced by inattention and impulsiveness of both diagnosed and undiagnosed children in the classroom and at home.

The point I’m trying to make is there is sufficient evidence over the years to implicate food dyes as a problem for our health and our children’s health.  

But apparently not enough sway for a panel of officials to pass warning labels be put on products to protect children.

It’s so sad!

And don’t think lakes (which are colorings not from coal tar) like carmine that is formed from red insects, is any better! They require aluminum hydrate metallic salts to create their fancy bakery products, gold fish crackers, etc.

And we don’t want heavy metals in our food either!

The longer the public is exposed, generation after generation, the more we see rates of autism and ADHD climb.

Our DNA is in need of deep repair, and it starts by eliminating dyes and ultra-processed products from our food choices in the grocery store.

Items in The Grocery Store Safe from Dyes

We can make this list simple by looking at the colors of food in the box. Red, green, yellow orange colors are our first clue. We turn the box over or click on the item in our click list and scan the ingredients.

Bingo! The evidence is here!

List of safe dye free snacks for a child is below.

Although they may not contain dyes, be aware of the seed oils used in chips and crackers. Limiting amounts of all products listed will be better for future heart health.

God has a better plan for us, and our children and he designed the plants in the garden for each of us to consume for our health benefit!

Even though we are enticed repeatedly to consume what the world offers, we can understand its goal is profit. . . at our expense!

Proverbs 21:5 says,

The plans of the diligent lead to profit as sure as haste leads to poverty.”

Proverbs 21 NIV – In the LORD’s hand the king’s heart – Bible Gateway

We can be diligent in our food choices and avoid the pitfalls of health poverty when we go to the grocery store each week. Trusting the Lord, his Word, and what he gives us in the garden to restore us spiritually and physically is a start!

I am here for you! Check out the recipes for easy snack items here on the blog!

If you are looking for crackers, I colored some with broccoli and beets in the Naturally Colorful Crackers post. They are seed oil free and dye free, as well as delicious!

Take care, and God bless!

References:

1. Dietary Exposure to United States Food and Drug Administration-Approved Synthetic Food Colors in Children, Pregnant Women, and Women of Childbearing Age Living in the United States – PubMed (nih.gov)

Bradman A, Castorina R, Thilakaratne R, Gillan M, Pattabhiraman T, Nirula A, Marty M, Miller MD. Dietary Exposure to United States Food and Drug Administration-Approved Synthetic Food Colors in Children, Pregnant Women, and Women of Childbearing Age Living in the United States. Int J Environ Res Public Health. 2022 Aug 5;19(15):9661. doi: 10.3390/ijerph19159661. PMID: 35955015; PMCID: PMC9368057.

• Food and Drug Administration– Color Additives History | FDA
• Artificial Food Colors and Attention-Deficit/Hyperactivity Symptoms: Conclusions to Dye for – PMC (nih.gov)

Arnold LE, Lofthouse N, Hurt E. Artificial food colors and attention-deficit/hyperactivity symptoms: conclusions to dye for. Neurotherapeutics. 2012 Jul;9(3):599-609. doi: 10.1007/s13311-012-0133-x. PMID: 22864801; PMCID: PMC3441937.

A metabolic and immune system reset is possible with the goodness from God’s garden. Is it a cure all? Well, there is some solid research it has been a cure for some people. In many areas of disease, it has been a life saver.

I like anything that works as a jump start to reset the way we fight disease and get our metabolism functioning better. More to the point, it was God’s plan to provide it for us when He created our first ancestors. Everything is in the garden to keep blood pressure stable, reduce painful arthritis, and eliminate multiple gut issues.

So, if you’ve heard of the Fasting Mimicking Eating plan, developed by Dr. Valter Longo stay tuned. He perfected i a detox meal plan and many have felt the results. If that is you, continue with that 5-day meal cycling plan as instructed by your health care provider.

However, if you have already done the plan for 3 months or 6 months as suggested to restart metabolism and improve the autoimmune system and want similar recipes to mimic as a maintenance plan a couple of days per week, this post if for you!

Now, remember, this way of eating is only temporary, and it is not medical advice, you have to follow your health care provider or dietician for that, right?

Also, in his book Dr. Longo advises people with kidney problems, people taking blood sugar lowering medications, and those over 70 or under 18 to obtain medical supervision, or not do a fasting mimicking plan at all.

This 2-day Recipe Guide is intended for those people who have already been approved to follow the plan by their doctor or healthcare provider and have not experienced nutritional deficiencies or medical problems.

Oh, and you’ll lose a few pounds or maintain weight loss when you use the recipes in your two-day per week maintenance routine.

Prep Day for System Reset

The following recipes can be prepared in 2 hours with clean up! You’ll need plenty of storage containers for these handy snacks and entrees.

Crackers for the System Reset

The Value of Intermittent Fasting for System Reset

Intermittent fasting is defined as not eating between meals or after dinner. Yes, it’s that simple. It always boggled my mind to follow Diabetes guidelines for instructing people with diabetes to eat three meals a day and two snacks.

SAY WHAT? Eating all day is what gets people with Type 2 DM in trouble in the first place. Notice, I said Type 2. If someone has Type 1 DM or Type 2, and is just starting insulin, the instruction process may be a little different until they adjust to their medication.

Regardless, continual eating (especially without moderate activity) will continually spike insulin and fat storage, whereas intermittent fasting lowers blood glucose and prevents excess insulin spikes.

It is a sad example of a broken paradigm that is counterproductive to a system reset a fasting mimicking plan offers.

System Resets Require Water!

While we are talking about the importance of fasting and eating clean, let’s not forget water. It is and always will be our appetite suppressant, fuel starter, and best nourishment! We are wise to start the day with at least 8- 16 ounces of water a day, before anything else!

In the hospital, when people are dizzy, and their blood pressure drops —-we give them fluid!

Let’s face it—we have to have it. Our cells crave it, and we feel like absolute crap when we don’t get enough of it for our joints and ligaments! And when we wake up from an 8 hour fast, we are dehydrated and need it to get our bodies ready for the day.

If you don’t like water, add a little cranberry juice or half of a lemon to flavor it more. Rest in the fact that your liver, kidneys, and bladder will be happy—even if your taste buds are not.

The amazing thing about repetitive action is, eventually, those taste buds come around too.

More System Reset Recipes

After all, taste is important when it comes to enjoying life, right? I want to arm you and your family with delicious soups, stews, and side dishes that leave you feeling full and satisfied, not deprived.

That is the whole purpose of this post and a system reset recipe maintenance guide. The Derailing to Detox in 7 Days post has many more ideas and recipes available too, so please check it out for more heart healthy, fasting mimicking ideas!

Remember what God puts in the garden is good! I am here for you and want the best for you and your family. If you need a RN health coach to help you out book a discovery, call here: Mysty Pfeffer Wellness Coaching – Georgetown, OH (clientsecure.me)

I will leave you today with some heartfelt prayers for restoration spiritually and physically! God’s word reminds us to resist the devil and he will flee. He is the god of this age and of “worldly” things that distract us from health and purpose.

We can be deceived in our hearts in regard to following Jesus and in our bodies by falling for marketing schemes and addictions that steal our health physically.

The disciples following Jesus suffered both, physical and spiritual pain, yet they remained steadfast in their trust and hope for a life with Him eternally. We can too!

 And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you.

1 Peter 5:9-11 ESV – Resist him, firm in your faith, knowing – Bible Gateway

Thanks for stopping by and checking out the health tips and recipes! Share it with a friend if it is helpful!

God bless you!

Do you ever find yourself wanting more time to relax?

Maybe you just want a few hours to meal prep or play.

My hope for this Better Bonding Challenge is to put some strategies in place to help you and I do just that.

How Does A 414 Better Bonding Challenge Work?

So, welcome to this challenge of 4 weeks/1 night/4-hour better bonding challenge.

Maybe you’ve decided what night to begin your screen free time, and what hours work for you and your family.

Chances are you’re thinking about activities or your grocery list. Perhaps you even have your bible ready.

Or maybe you need more time think about it and are here looking to see what the challenge is all about.

Regardless of where you are in the decision process, I am so glad you are here!

Please take your time, read the post and the graphics and let me know if you have any questions.

Who knows?

Maybe God is calling you and I to gather with our family because He has something extremely good for us in the next four weeks!

 And he who searches hearts knows what is the mind of the Spirit, because the Spirit intercedes for the saints according to the will of God. And we know that for those who love God all things work together for good, for those who are called according to his purpose. 

Romans 8:27-28

Romans 8:27-29 ESV – And he who searches hearts knows what – Bible Gateway

Most importantly, I know He will honor the time you and I take to draw closer to Him and to one another.

I believe this 414-bonding challenge will be easy to implement, and helpful in giving you and I family time to build our faith in God.

At the same time it builds structure in our homes, places God at the center of our lives, and helps us carry out the Great Commission within our family.

We are equipping our children to read God’s Word, and giving them solid principles, life lessons, and time to discuss how the scriptures apply to our lives.

Part of the challenge includes a time for meal prepping.

Just think for a minute about four whole hours one night a week with no phones, TVs, laptops, or video games!

What would you like to do, distraction free?

Will it be peaceful, or will there be chaos?

Maybe it is a time to think about the health and well-being of the entire family. Preparing meals for the week as a family can help us all plan and eat more nutritious food.

Better food means a better mood and better sleep.

I’m ready for all of that, how about you?

You decide what works best for your family in this wonderful space and time together.

If you need ideas I have worksheet to start you off with an example itinerary. You’ll find it here:

I have some pretty good meal prepping strategies on this website if you’d like to check them out during your meal planning phase!

10 Ways to Use Tortilla Wraps

Meal Prepping with Chicken

Leftover Turkey Ideas

Breakfast Ideas

Easy No Knead Bread

Once we get the meal prepping strategy ready we can relax.

Have you ever just laid in the floor and let your child or your partner play with your hair.

Oh, my! Keep me awake for the next activity!

Maybe we can adjust the sequence of these activities just a bit and save that one for last! It really depends on your day.

Did you have a long exhausting day moving around a lot or did you sit most of the day?

The energy we expend and the food we consume really affects our energy levels. You do you on this one!

If we’ve had a stressful day we may not feel like play time in this bonding challenge.

However, when we find the energy to get up and move, 9 times out of 10, we feel better for doing it!

What is fun for you and your family? Does kicking or passing a ball sound fun?

Maybe, singing a song and dancing to a tune. . . oops no phone, what will you use? An old-fashioned radio or record player without a screen?

Summary

I hope and pray this 414 Bonding challenge is something worthwhile to get you started on family time and a healthier eating routine.

I am here for you if you need encouragement, click here to join. Maybe get some extra support by getting your tribe of friends and family to do this with you!

I look forward to serving you!

Check out the Focused Family Health Podcast and follow for weekly ideas and strategies for biblically improving family health.