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.

Another year, another promise, another hope for a different outcome loom before us in a couple of days. New Year’s plans come in strong, and we find ourselves resolved to do something. The resolve may look different for you and me, but at the heart of it is the desire, and determination, to change.

This new desire may be so strong we write it down and place it somewhere close to refer to time and again. It’s like the wellness vision tool I encourage my clients to think through and develop. Writing down strong statements affirming their strengths, abilities, skills, and support systems helps them visualize the healthy person they want to be.

The client then develops an overarching statement emphasizing those attributes. If you are interested in formulating yours, I have a free download for you when you subscribe to my site. I’ll be happy to share it with you!

Resolved–Formulating a Plan

Now, back to the hope of a new day and a new year.

How do you see yourself taking steps towards your new resolve? Maybe you need a priority list of things you’d like to accomplish. Perhaps it would help to write down all your thoughts then prioritize them in number of urgency or importance.

The hope may be to spend more time with family, stress less, care more about people, eat less sugar, be more active, read more books, pray more, be involved with the community or study more.

Whatever your dreams are for the coming year, God is here for you. He wants you to live the abundant life His son died for you to live. Guilt free, shame free, and hoping for an honorable walk with Him.

If you’re like me and need a little reassurance, please take a moment to read Daniel’s thoughts about resolve in Daniel chapter 1.

But Daniel resolved that he would not defile himself with the king’s food, or with the wine that he drank. Therefore, he asked the chief of the eunuchs to allow him not to defile himself. And God gave Daniel favor and compassion in the sight of the chief of the eunuchs, 

Daniel 1:10-11

Daniel resolved to not eat the luxurious food and wine from the king’s table. He also found favor with the chief eunuch who granted his request of vegetables and water. Daniel’s resolve comes from his dedication to the One true God.

Although not clear in the text, it is inferred that the food was used in pagan worship and did not contain was the Mosaic law described as “clean”. Regardless of the state of the food, Daniel’s resolve came from his desire to continually honor God.

Despite his captivity, being stripped of his identity, and placed in a palace to learn a new religion, language, and way of life, he remained true to God.

His prayer life, kindness, respectful attitude, and ability to maintain his faith in a culture of depravity gives me hope to carry through my challenges too! I hope it does for you as well!

After all, staying the course on our new hopes and dreams is so much more than a New Year’s resolution! Because truthfully, we don’t always approach them with the planning and seriousness they deserve.

Sometimes we just jump in and tackle the monstrous goal with all of our newfound drive, then fizzle out in a frazzled, defeated mess. All the previously failed attempts come rushing forth and we berate ourselves once again.

But what if we take a different view and implement the baby steps necessary for success?

Resolutions are weak and wear out if we don’t determine our true need and plan accordingly.

The allure soon fades when we don’t see the results we want. Or we get caught up with the same daily grind and fall back into our familiar habits of comfort food, mindless eating, sitting for long periods of time, and fault finding.

Given his circumstances, what do you think Daniel would say to that mindset?

He resolved (determined in his mind) to do something different than the world around him for the purpose of honoring God with his mind and body.

What does being resolved look like for you today and how can I pray for you?

I am only a discovery call away if you need extra help, too. You can book your appointment here and find recipes and encouragement too. I look forward to serving you!

Mysty

I

Hello friend! I’m calling this month, determined December because you and I’ve worked hard all year to feel better and function with clarity and purpose, so we don’t want to blow this healthy streak we’ve got going, right?

The joyful season of Christ’s birth is fun to celebrate, but if we have a sugar addiction it can derail us completely!

Since we don’t want brain fog, high insulin, low energy, chronic pain, and stiffness creeping back in either, we need encouragement to stay the course. So, how do we stay determined?

For me, it’s easier to focus on the good, enjoy the people and places, and remember why I started this journey in the first place.

However, I’d love to know how you stay in the groove of healthy eating, sleeping, and activity during the holidays. Maybe you keep your wellness vision statement handy, so you don’t forget why you started. Or maybe you just feel so much better without all the sugar and heavy carbohydrates, you can see past the pretty packaging.

Whatever the reason, I am here with you, and making the best of every situation. One of those situations is the habit of snacking. I mean that is exactly what it is for me, a habit.

At times, it is just part of our culture and something we do, but most of the time we are not even hungry. Where does that term come from anyway, is it a marketing term pounced on by the food companies to sell more products and make more money?

Determined Not to Snack

Well, after a little research, I found out that snack comes from an old Dutch work, “snak” which means to bite or snap. The original term is similar to the sound of a dog’s teeth snapping when they are trying to steal a morsel of food. It then became associated with small bites or meals. So, here we are today with the term firmly ingrained into our daily lives.

I can think of several reasons snacking is not the same today as it once was. I’ll share a few with you today and let you decide on how you want to proceed with those intermittent small meals. If we’re not homesteaders, preppers, or farmers, generally speaking:

1. We are not dependent on the land for our meals and food is not scarce
2. We don’t have to walk far or climb a tree or do much work to gather our food
3. Most meals are obtained from our grocery store or local fast food restaurant
4. The meals we partake of are large in comparison to what people ate a hundred years ago
5. The ingredients in the snacks are not whole food.

When we understand we are moving less as a whole population, and eating more, then we get an idea of how snacking is no longer necessary. In fact, it simply keeps insulin high in the blood and puts us in that fat storage mode instead of fat burning mode.

Plus, it’s not real food! Like say an apple, or nuts. It’s ultra-processed, cheap material combined to make a product without significant nutritional value.

Check out my Facebook class in the client support group to see how to evaluate 100 calorie snacks!

Reading labels is really nice for helping us stay determined this December! The Bible reminds us to do everything with wisdom and discernment, and I believe eating real food is key to functioning well and completing our purpose.

For God is my witness, how I yearn for you all with the affection of Christ Jesus.  And it is my prayer that your love may abound more and more, with knowledge and all discernment, so that you may approve what is excellent, and so be pure and blameless for the day of Christ.

Philippians 1 ESV – Greeting – Paul and Timothy, servants – Bible Gateway

Summary of Determined December

Thinking about all the good reasons we started our health journey and focusing on the true meaning of the season may help you and I stay determined this December. Maybe the wisest thing we can do is still enjoy our sweets but remember the portion sizes. Keeping the tasty morsels for dessert after our main course and not over-stimulating insulin with snacking between meals, keeps us on our healthier way of living.

I am here for you if you need me! Book and appointment here and look for healthier Christmas treats here!

Ephesians 4:17

So I tell you this, and insist on it in the Lord, that you must no longer live as the Gentiles do, in the futility of their thinking.

Futility of their thinking is defined as useless thoughts. Therefore, spiritual and emotional health starts by letting Christ take every thought captive. He wants you and I free from futile thinking because it is purposeless and unfruitful for us and our children.

So, how do we follow the apostle Paul’s advice and no longer live in futility of thinking?

Or as I like to say, “What does letting go of useless thoughts look like in the Christian life?”

I don’t think it’s easy by any means, but I’m hoping with more time in prayer, and quickly recognizing when I’m susceptible, God will guide me through it. Especially if I take a biblical approach to those useless thoughts.

With that in mind, my plan is to dive a little deeper into Ephesians with you today and define futile thoughts. We will then identify them in our lives and the lives of our children and learn how to biblically create new thoughts to replace them. The best part is we all have the ability to do this!

It’s called neuroplasticity. The brain’s ability to adapt to changes in the environment, learning, recuperating from an injury, and experiences. (1) If you want an in-depth way to learn about creating new thought patterns check out Dr. Carline Leaf’s blog.

My friend, I believe building ourselves and our children up in times of great evil depend on our ability to biblically adapt our brains to this environment.

Shall we get started?

How the Gentiles (Non-Jews) Are Futile in Their Thinking

When the bible talks about Gentiles, we know the writers are referring to non-Jews. In today’s culture believers of Christ may consider non-Christians in a similar light.

 The one of the primary themes in this powerful book is how experiencing Christ’s grace gives us a heart for others, a persona of general peace, and a loving nature.

Now, I understand we don’t get there overnight.

But as Christ continues to transform our hearts into his image, we long to be rid of the ways of the world alongside futile thinking. Paul, the author of Ephesians, gives us four distinct descriptions of useless thoughts the Gentiles practice and what we may even see in ourselves at times.

“They are darkened in their understanding and separated from the life of God because of the ignorance that is in them due to the hardening of their hearts.” (Ephesians 4:18)

1. Darkened in their Understanding
2. Separated from the life of God
3. Ignorant
4. Hard Hearts

Four Ways Useless Thoughts Affect Christians

First, we Christians can be darkened in our understanding, just like non-believers. We see this when morality and spiritual issues arise. Lack of knowing and reading God’s Word can affect how we respond, think, and feel.

It can also leave us open to false teaching. But what happens to people like you and me who read the Bible every day and still struggle with areas of darkened understanding?

We are easily frustrated, fall into a defeated mindset when we mess up, and berate ourselves and others when we don’t get our way. Before we know it, we are falling back into our old patterns of coping.

Binging on food, television, our drink of choice, or ranting verbally to anyone who will listen is something I’ve been guilty of more than I care to admit. Even worse, is withdrawing into myself and believing the worst about myself and how the other person feels about me.

They are lies from the enemy, I am too eager to believe because he is so good at convincing me it’s true. And I forget who I am in Christ.

 I know Jesus came and died to free me of that way of life and that way of thinking. However, living out victory takes intentional thought-grabbing moments and laying them at his feet.

I don’t mind admitting, I need help doing this more often. It’s also something my heart longs to do better in my closet relationships. Maybe you do too.

After all, understanding is a gift (Daniel 2:21) to be prayed for (Psalm 119:24). It has cognitive, moral, and spiritual implications. (1) When you and I are darkened in our understanding, there may be an area of our sin nature we are reluctant to surrender to Christ.

This can be an area of pride, fear, or anger. Or it may be lustful desires for material things, desire for attention, success, or food. Paul is urging us to see with new eyes and grasp with new thoughts, the power of Christ’s grace and generosity.

He knows how hard it is to put off the old self and what we’ve been taught to believe our entire lives. However, we’ve been given the special gift of a renewed spirt.  With the Spirit comes a heart willing to bow to Christ and love anyway. It’s a heart who yearns to let go of the old life and its corrupting ways.

Second, useless thoughts separate us from the life of God.

When you and I heard about the good news of Jesus we were taught the truth that is in Him. (Eph. 4:21) The sinful life entangling us and separating us from God has been bought and paid for by Christ.

Ideally, we can come before Him and commune with Him, whereas before, we could not fully do so. No longer darkened in our understanding of who God is and what he has done to repair and restore relationship with Him through His Son, Jesus, we desire to walk with Him in holiness and righteousness.

Although this new relationship does not take away the sins naturally falling from our human nature, it does change our hearts to please God, seek Him, and get to know Him better.

The thing I notice the most is when I give in to selfish, useless thoughts, I feel distant from God. Do you ever feel that way?

 Sometimes I still choose to do things my way, and not His. Then I have the nerve to complain, “Where is God? Why isn’t He doing something about_____?”

Thirdly, ignorance can be at the root of useless thoughts.

The context of ignorance in this verse seems to be willful and intentional. God has said from the beginning if we love Him, we will find Him when we search for Him with all our hearts. (Jeremiah 29:13)

The question may be, “Where are we searching for answers?” When old wounds, hurtful comments, or difficult situations take place in our lives we have a choice.

We can stop and identify the emotion triggered with the experience. Before letting our thoughts get carried away, we can ask, “Is this true?” 

Sometimes we associate and insert thoughts that progress us towards a negative direction when they are not even true! Instead, we can memorize a familiar scripture to plant the seeds of God’s truth in its place and counteract untruth.

I’m not talking about denial I’m talking about confronting negative thoughts, determine the root, and determine if it’s true.

Or we can hang on to our old patterns of thinking. In my life it may look something like this:

My Family: “Why did you leave the door open to the garage and let all the cold air in?”

 My Thoughts: “Great job being careless and leaving the door open.”

My Words: “I don’t know, I guess I forgot to close it.”

Maybe ignorance, in this case, is willfully choosing to continue a negative cycle of thinking with others because of a history of criticism, distrust, or fear. Were my thoughts above true?

No. They were not true. However, the emotion evoked was shame and guilt, which from previous experience with the person asking the question made me feel careless.

Lastly, a hard heart dwells on the interaction repeatedly and holds a grudge.

Jesus taught us to forgive offenses as often as they happen. We tend to think, well, he was God in the flesh, He can do that. For you and me, it’s not so easy.

The idea Paul inspires is putting off the old self corrupted by its deceitful desires and be made knew in the attitude of our minds. (Eph. 4:22b, 23) God loves us so much we can be filled to overflowing with His love.

When I worked in a hospital as a registered nurse, I resisted getting too close to my patients. I purposefully hardened my heart, so I would not get hurt. It was a practice I had learned early in life when my father chose to live far away and my mom had trouble showing love.

But, like he does so many times in life, God had other plans.

I married into a wonderful family who did show love in big ways and often. And despite their many and varied illnesses, my patients and their families showed massive love to one another and those of us who cared for them, too.

Slowly and gently God chipped away at this hard heart. The power of his love builds resilience and replaces useless thoughts with those that restore and heal broken and hard hearts. Slowly, as we learn to trust Him more, He renews our minds, too.

Summary of Letting Go of Useless Thoughts

Maybe we can close in a prayer today using scripture to speak to our hearts and opens our eyes to God’s better plan.

Father in heaven, you see our hearts, you know we struggle at times with futile (useless) thoughts. The enemy can easily attack us through the words of those we love because of the way we show our emotions. Thank you so much for enough grace to build our faith so we are not tossed about by careless words, human cunning, or deceitful schemes of the devil. Praise you for your glorious renewal of our spirit each day, Lord. In Jesus name, amen.

Have a wonderful day, my friend. May your heart be light as you place your spiritual and emotional health in the hands of the Lord!

If you need coaching help be sure to let me know here! I look forward to hearing from you!

References:

Elwell, Walter A. “Entry for ‘Understanding'”. “Evangelical Dictionary of Theology”. . 1997. Biblestudytools.com

Gulyaeva NV. Molecular Mechanisms of Neuroplasticity: An Expanding Universe. Biochemistry (Mosc). 2017 Mar;82(3):237-242. doi: 10.1134/S0006297917030014. PMID: 28320264.

Train up a child in the way he should go;
    even when he is old he will not depart from it.

Proverbs 22:5-7 ESV – Thorns and snares are in the way of the – Bible Gateway

Sugar is Culturally Ingrained

If your life started out like mine, with a lot of exposure to sugar and processed food, you’ll appreciate this post. The sneaky substance I couldn’t resist growing up began to impact my health in my twenties. In fact, if I had not given birth to my girls in my early twenties, polycystic ovarian syndrome at 29 may have diminished my chances of conceiving.

Looking back, I see how my mom, tried to feed me a balanced diet by offering green vegetables with a starch and protein. However, like many families, I could not escape the junk.

Junk, of course, is the sugar laden, convenience food, our culture is ingrained in. Throw in a couple of picky eaters, like me, and it makes balancing a meal for today’s child almost impossible. They resist most vegetables and are well known for their love of cookies and chips. I know, because I was a “cookie monster”.

However, my mom didn’t give up, she kept offering my siblings and I vegetables at dinner. When I was nine, we moved to a bigger house with an amazing yard full of fruit trees. My dad borrowed a tiller, and we started our first garden. It was also around that time when I began to like my vegetables.

I can’t tell you how much I love and appreciate my mom for giving me a good start with her faith in the Lord and her attempts to feed me well. She set an example of what to place first in an eating plan and taught me what mattered most in raising my own children.

It wasn’t perfect by any means! But it was an effort of love.

The rule in my home when I grew up was for my children to try the healthy food three times and take three bites each time, they try it. Like my own childhood, there were still cookies, cakes, pies, candy, chips, and sodas at hand.

However, they were limited and only available after a meal had been eaten. Plus, I did not allow my children to drink sodas until school age. Even then, they were limited to a couple of times a week.

Guess what?

They are healthy ladies, who like healthy food! They are now teaching their children how God’s magnificent plan of salvation alongside eating fruits, vegetables, whole grains, nuts, water, seeds, and quality protein is for their good! Yes, they still have access to their sweets, but they do not come first!

I am convinced, after many years of following the world and being miserable, training children to know God and appreciate all the good He does for them, will help them live the abundant life Jesus calls them to live, physically and spiritually.

Reducing the desire for worldly things that will make them physically sick and gaining power over their health, heart, and taste buds is a start. We don’t have to remove the sugar altogether, that would be impossible. But reducing it drastically in our spheres of influence is for their good!

10 Reasons Training Our Children to Eat Less Sugar Is Good

Holidays, breakfast, and joy are all associated with mass marketed sugar laden products in our culture. It is really hard to escape its grasp. Why would you and I want to deprive our children of such joy? How do we say no to the avalanche of sugar laden items at our child’s fingertips every single day?

We remove the blinders of sugar’s deception. I believe we’ve been deceived to think there is no harm. Now, I agree very small amounts of sugar and in natural ways, it’s not going to damage cells and cause disease. But it’s in everything and we consume way too much!

In fact, after the research I’ve done on it for the last twenty years, I’d venture a guess it leads to more disease for our children than any other substance. So, here are 10 reasons to reduce sugar’s power over our taste buds and those of our children.

1. Increased Risk of Infections
   Do you have a child who suffers from chronic earaches, sore throats, and every virus that comes along? All children go through those periods of illness to build their immune systems. That’s a given.

   However, when the child is treated three to four times a year for the same or similar infections (and treated with antibiotics that destroy his good gut bacteria and immune building capacity) something has to give!

   Researchers learned during Covid-19 that populations consuming higher sugar items were more susceptible to the virus and more likely to die. (1)

   Dr. William Sears research reports state drinking one soda per day can decrease the white blood cell’s ability to fight infection by 40%. That is staggering for children who suffer frequent infections.

   Since children don’t have the maturity to choose wisely, caregivers and even teachers in charge of them daily, have to do it for them.
   “The prudent sees danger and hides himself, but the simple go on and suffer for it.” (Proverbs 22:3)

2. Compulsive Overeating
   High sugar diets decrease taste stimuli and promote overeating. (2) It’s been found in several studies to stimulate the reward centers of the brain just like drugs do.

   On the flip side of that, it doesn’t provide the nutrients the cells are craving for energy and stamina; therefore, the body continues to consume items to fill the void.

   When we strive to be like Christ, we reconsider and think twice about the act of overeating. We want to train our minds and our children to be dependent on Him, rather than material substances, for satisfaction or rewards.

   In Philippians, Paul has some wise words for parents as he remembers those who walk as enemies to the cross, he says,
   “Their end is destruction, their god is their belly, and they glory in their shame, with minds set on earthly things.” (Philippians 3:19)

3. Addictive Properties
   Sugar stimulates the pleasure centers of the brain and the increased production of the pleasure hormone, dopamine. This process reinforces the desire of more sugar for more pleasure.

   It helps to remember addiction is defined as an inability to control behavior even in the presence of negative consequences.

   Although not all health experts are in agreement with sugar having addictive properties, the evidence of increasing consumption through the past decades and the rise in obesity may give us some clues.

   We also see a trend in emotional eating patterns that involve high sugar choices. The biggest culprit among school aged children is sugar sweetened beverages.

   Apparently, there is an overlap of neurotransmission in behavior, stress, and the flight or fight response. The mesocorticolimbic (I know, huge word, but it’s simply cell/hormone/emotional center of the brain) system is activated with sugar consumption much like those of drugs. (4)

   In an interview once, famous rocker, Eric Clapton, named sugar as his gateway drug. It’s something for us parents to seriously ponder if our child’s eyes frequently bulge, their bodies jump up and down, and they scream uncontrollably when they see the sugary item of their desire.
   “ Little children, keep yourselves from idols.” 1 John 5:21

4. Sets Them up for Future Cardiac Disease
   Did you know Pediatric Atherosclerosis exists, too? It does! Atherosclerosis is a narrowing and blockage of blood vessels that supply oxygen to the heart muscle.

   According to NIH, autopsies of American soldiers who died in the Korean war revealed 77% had cardiovascular disease, at an average age of 22 years old! Plaque was building in their blood vessels long before these boys went off to war. (9)

   A look at food data intake charts and eating patterns for Americans from the USDA from 1967-2000 showed the highest increase in high fructose corn syrup (HFCS) intake over any other food item. (9)

   The concern for this is how HFCS deposits visceral fat around the organs and causes inflammation and sets children up for future heart disease.

   Physically caring for the heart in order to serve the Lord properly, is of the same value as spiritually caring for the heart.
   “Keep your heart with all vigilance, for from it flow the springs of life.” ( Proverbs 4:23)

5. Negative Effects on the Brain—Increasing ADHD and Poor Memory
   This is not news to you as a mom, nor is it surprising, but it has to be included in the list!

   Food frequency questionnaires used on 102 ADHD children and 102 Non-ADHD children and fed ultra-processed food with sugar added were shown to correlate with ADHD symptoms. (10)
   Been there, done that, right momma?

   Any mom with children recognizes how they respond when a child consumes excess sugar! Just check out the difference in handwriting on the graphic at the bottom of this post.

   But it’s not just here in America! A study of over 6,000 students in China given sugar sweetened beverages also revealed increased activity of ADHD symptoms. (11)

   Sugar even overfeeds the bad bacteria in our gut and destroys the good bacteria. The imbalance affects the production of serotonin, 95% of which is produced in our gut.

   Is your child feeling overly anxious? It’s possibly due to damaging the gut-brain access of this valuable feel-good hormone.

   Nevertheless, sugar’s effect on the brain has been well documented since early 2000. Our children concentrate better, remember better, and socialize better without excitotoxins on board.

   They can focus on God’s plan for their salvation, while feeding their brain cells calming foods.
   “Set your minds on things that are above, not on things that are on earth.” (Colossians 3:2)

6. High Blood Pressure
   If hyperactivity doesn’t faze your child, and he is fine behavior wise, what about the possibility of childhood hypertension? I’m not sure most parents are aware sugar sweetened beverages are the principal source of added sugar in the daily eating habits of children.

   Although limited, a meta-analysis review of 14 studies with 93,873 participants showed sugar filled drinks were associated with higher systolic blood pressure in children. According to the American Academy of Pediatrics childhood hypertension has increased 16.3 %.

   In addition to this, research shows 35-47% of a child’s intake of sugar is consumed at school. However, reducing sugary beverages in this environment is also shown to improve blood pressure readings. (1)

   Friend, you and I can be proactive leaders in our communities and set a good example with our children, so this isn’t so!

   Switching out the fruit drinks, Gatorade, and sodas at events for water is a perfect start! Removing red Kool-aide was the first step I took in changing our Wednesday night kid’s program at church. You know what? NOT one single child ever complained. In fact, every week they keep asking for more water.

   If God calls you and I to be holy in character spiritually, that includes self-control over things that are damaging to our bodies and the bodies of our children.
   ” Therefore, preparing your minds for action, and being sober-minded, set your hope fully on the grace that will be brought to you at the revelation of Jesus Christ. As obedient children, do not be conformed to the passions of your former ignorance,” (1 Peter 1:13-14)

7. Type 2 Diabetes
   The impact of chronic disease affecting young children and youth is heartbreaking. They deserve the best chance and opportunities available to help them to grow and thrive. When we close our eyes to sugar’s role in this, we become willing participants in sabotaging their chances of a full life.

   Why should children be diagnosed with Type 2 Diabetes Mellitus with the advances of modern-day medicine? Because they consume a Modern-Day diet and as you’ve heard before, no medication will fix a bad diet. After all, before 1990 Type 2 DM was an older person’s disease! Now it’s found in children!

   Just so we clearly define the difference, Type 1 DM is a result of an autoimmune disease that destroys the beta cells in the pancreas that make insulin. These kids have to replace that insulin by injections to survive. However, Type 2 Diabetes is a metabolic disease where blood glucose is elevated and the cells in the pancreas that produce insulin are damaged as a result of overuse and excess sugar in the diet.

   The cells cannot keep up with the load of sugar intake and the receptors on the cell surface are shut off. This is known as insulin resistance. The result is weight gain and progressing damage to blood vessels, liver and other vital organs.

   A thought to consider: If I strive to give a child the best education, schools, friends, modern conveniences, and opportunities, why would I not give them the best fuel for their bodies?
   
   It is estimated that 1 in 3 children (20-33%) diagnosed with diabetes has Type 2. Children of Hispanic and African descent are at greater risk. The American Diabetes Association recommends obese children (over the 95th percentile in weight) be screened for diabetes at 10 years old. (8)

   Can you imagine the complications that arise for these children as they grow older? Their joy in running and playing as young adults may be cut short, long before they reach their prime. As influencers, you and I can be wise to the names of sugar on food labels in order to reduce the amount exposed to children. The American Heart Association recommends 6 teaspoons or less a day.

   I am convinced God’s will is to for you and me is to see sugar’s deception for what it is and get it under control for ourselves and our children. Not out of guilt and shame but out of love and a desire to flourish.
   “Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.” (Romans 12:2)

8. Chronic Kidney Disease (CKD)
   If Diabetes and increased infections are not enough to limit sugar, the idea of poor tooth structure, cavities, and poor kidney function may help us make wiser decisions when it comes to sugar. Increased albuminuria (albumin, a protein derivative, seeps into the urine, which is NOT normal) is one of the first indicators of kidney disfunction.

   “According to three studies with a total of 19,995 participants. For a dose-response analysis, a significant, increased risk of CKD was observed with the sugar or artificially-sweetened beverage consumption above seven servings per week.” (5)

   “The multicenter Treatment Options for Type 2 Diabetes in Adolescents and Youth (TODAY) study evaluated the incidence, prevalence, and risk factors for developing hypertension and increased albuminuria in youth with early type 2 diabetes (ages 10–17 years, <2 years diabetes duration).” In less than four years the albuminuria in these kids tripled with progression of diabetes! (5)

   Our children are in danger from the Standard American Diet they consume at school, daycares, grandparent’s homes, and social events they attend.

   Sadly, churches are the one of the worst places for children to consume excess sugar! A place where we want Christ to be at the center, not fun, food, and games.
   “And he put all things under his feet and gave him as head over all things to the church, which is his body, the fullness of him who fills all in all.” (Ephesians 1:22-23)

9. Pediatric Non-Alcoholic Fatty Liver Disease (NAFLD)
   The good news for parents and grandparents is sugar reduction will reverse all of these things in our children. They do not have to end up with pediatric non-alcoholic fatty liver disease (NAFLD) or any other chronic disease we ‘ve discussed in this article today!

   Did you know the term fructoholic liver disease came about with the rise in pediatric fatty liver problems and the excessive consumption of fructose heavy beverages? That is the molecule attached to glucose in the structure of a sugar or high fructose corn syrup molecule. Similar to alcoholism, the term reflects an addiction to fructose-laden products.

   The damaging effects to the liver are hepatitis and then cirrhosis or cancer, much like the progression of alcoholism. Although childhood obesity is a risk factor in children, normal weight children drinking sugary products also develop NAFLD. (7)

   The more wisdom you and I gain about excess sugar’s damaging effects in our bodies, the more it becomes less appealing to consume. We can also teach children to depend on God for pleasure instead of sweet treats.
   “ Now may the God of peace himself sanctify you completely, and may your whole spirit and soul and body be kept blameless at the coming of our Lord Jesus Christ.” ( 1 Thessalonians 5:23)

10. Increase Inflammation and Chances of Autoimmune Disease
    It’s kind of hard to pinpoint sugar’s role in autoimmune disease. It would take a detailed retractive record of dietary intake of children for X number of past years.

    However, like infection rates, a correlation does exist with increasing amounts of sugar intake and increasing autoimmune disorders. Through animal testing, the specific mechanisms involved can be monitored.

    I know, animal lovers, it’s sad, but Scientists cannot intentionally make people sick to see if removing a substance will make them well, like they can on mice. What they have found by excessively increasing sugar intake for mice is an increase in oxidative stress, differentiation of T-helper 17 (TH17) and growth factor, all of which adversely affect inflammation and autoimmune distress at the cellular level. (12)

    Friend, it provides another reason to reduce sugar intake in our own homes and spheres of influence! We want our children wise to the ways of the world and how it wants to lure them in with promises of pleasure.
    “I said in my heart, “Come now, I will test you with pleasure; enjoy yourself.” But behold, this also was vanity.” ( Ecclesiastes 2:1)

Summary of 10 Reasons to Reduce Sugar Intake

Combined with the Standard American Diet of low fiber, fruits, and vegetables, excess sugar laden products steal the joy of Americans every single day through sickness and disease. We can make a decision today as parents, ministry leaders, school teachers, public service leaders, and grandparents to reduce the amount of sugar children receive in our facilities.

It’s going to take a massive effort on the part of all of us to educate and encourage children to make better choices. However, I am confident we are up to the task. God’s plan for our children is better! He provided every sweet thing they need in the form of fruits. What if we started there?

I look forward to hearing your thoughts and concerns! Please look around at the recipes on this site to help get you started! You may even be interested in a 40 Day Sugar Fast to stimulate more thinking on how to reduce sugar in your life and the life of your family.

I am available for group coaching, family coaching and individual coaching too, so let me know if you need help!

References:

1. Abdulah DM, Hassan AB. Relation of Dietary Factors with Infection and Mortality Rates of COVID-19 across the World. J Nutr Health Aging. 2020;24(9):1011-1018. doi: 10.1007/s12603-020-1434-0. PMID: 33155630; PMCID: PMC7597421.

2. Farhangi MA, Nikniaz L, Khodarahmi M. Sugar-sweetened beverages increases the risk of hypertension among children and adolescence: a systematic review and dose-response meta-analysis. J Transl Med. 2020 Sep 5;18(1):344. doi: 10.1186/s12967-020-02511-9. PMID: 32891165; PMCID: PMC7487688.

3. Freeman CR, Zehra A, Ramirez V, Wiers CE, Volkow ND, Wang GJ. Impact of sugar on the body, brain, and behavior. Front Biosci (Landmark Ed). 2018 Jun 1;23(12):2255-2266. doi: 10.2741/4704. PMID: 29772560.

4. Jacques A, Chaaya N, Beecher K, Ali SA, Belmer A, Bartlett S. The impact of sugar consumption on stress driven, emotional and addictive behaviors. Neurosci Biobehav Rev. 2019 Aug;103:178-199. doi: 10.1016/j.neubiorev.2019.05.021. Epub 2019 May 21. PMID: 31125634.

5. Lo WC, Ou SH, Chou CL, Chen JS, Wu MY, Wu MS. Sugar- and artificially-sweetened beverages and the risks of chronic kidney disease: a systematic review and dose-response meta-analysis. J Nephrol. 2021 Dec;34(6):1791-1804. doi: 10.1007/s40620-020-00957-0. Epub 2021 Jan 27. PMID: 33502726.

6. Ma X, Nan F, Liang H, Shu P, Fan X, Song X, Hou Y, Zhang D. Excessive intake of sugar: An accomplice of inflammation. Front Immunol. 2022 Aug 31;13:988481. doi: 10.3389/fimmu.2022.988481. PMID: 36119103; PMCID: PMC9471313.

7. Ribeiro A, Igual-Perez MJ, Santos Silva E, Sokal EM. Childhood Fructoholism and Fructoholic Liver Disease. Hepatol Commun. 2018 Nov 30;3(1):44-51. doi: 10.1002/hep4.1291. PMID: 30619993; PMCID: PMC6312651.

Satokari R. High Intake of Sugar and the Balance between Pro- and Anti-Inflammatory Gut Bacteria. Nutrients. 2020 May 8;12(5):1348. doi: 10.3390/nu12051348. PMID: 32397233; PMCID: PMC7284805.

8. Tillotson CV, Bowden SA, Boktor SW. Pediatric Type 2 Diabetes. [Updated 2023 Feb 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK431046/

9. Wilson DP. Is Atherosclerosis a Pediatric Disease? [Updated 2020 Jan 23]. In: Feingold KR, Anawalt B, Blackman MR, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK395576/

10, Yan W, Lin S, Wu D, Shi Y, Dou L, Li X. Processed Food-Sweets Patterns and Related Behaviors with Attention Deficit Hyperactivity Disorder among Children: A Case-Control Study. Nutrients. 2023 Mar 2;15(5):1254. doi: 10.3390/nu15051254. PMID: 36904252; PMCID: PMC10005288.

11. Zhang Y, Gui Z, Jiang N, Pu X, Liu M, Pu Y, Huang S, Huang S, Chen Y. Association between Hyperactivity and SSB Consumption in Schoolchildren: A Cross-Sectional Study in China. Nutrients. 2023 Feb 19;15(4):1034. doi: 10.3390/nu15041034. PMID: 36839392; PMCID: PMC9965227.

12. Zhang D, Jin W, Wu R, Li J, Park SA, Tu E, Zanvit P, Xu J, Liu O, Cain A, Chen W. High Glucose Intake Exacerbates Autoimmunity through Reactive-Oxygen-Species-Mediated TGF-β Cytokine Activation. Immunity. 2019 Oct 15;51(4):671-681.e5. doi: 10.1016/j.immuni.2019.08.001. Epub 2019 Aug 23. PMID: 31451397; PMCID: PMC9811990.