What does your faith in action look like today? We’re going to talk about it. Plus, Rhonda Patrick’s idea of “exercise snacks”.
Sometimes we think faith in action has to be a monumental move of God in order to be used by God. But in reality, our faith in action takes baby steps.
Remember the day you got saved? The Holy Spirit was present wooing you to go forward and submit your life to Christ. You confessed your sins to Him and received the gift of salvation. In the flesh we resist, we’re embarrassed, we wonder what will people think? “What will they say?”
But, all we had to do was think about Jesus’ great sacrifice, listen to promise of God’s peace, and let the surrender of our sinful souls release the pent-up guilt and shame! Then we were free!
The action takes place with our public declaration, baptism, and turning from our old way of living. Then the most beautiful thing in the world happens after that. . . our love for one another increases.
We care about lifting others up through phone calls
We offer a meal when a friend has a new baby
We pray for the sick and the lonely who are bed bound and in nursing homes
We visit those who cannot get out anymore
We serve meals to those who cannot feed themselves
We show up to work, and we are diligent with our time
We give what money and time we can to support church missions
We develop a love for the Bible and living it out
We sing with joy when prayers are answered
We give thanks continually in our hearts for the peace only God can give
I bet you can think of even more ways to show your faith in action today!
How Faith + Action Leads to Exercise Snacks
Something I’ve learned over the years from a nurse health coaching perspective is our faith and action to ourselves matter, too. It can also be the key to a healthier metabolism and restored energy.
Now I understand you may struggle with this concept as much as I do, thinking, “Oh, that is being selfish!”
But who is doing the heavy lifting keeping the home livable, mouths fed, clothes clean, and dishes done? Chances are it’s you and me. It is our worthy calling as caregivers!
As we understand how important the right fuel gives us energy for ourselves and our families, we see God at work. He gives us responsibilities requiring movement to stay strong.
If we pay close attention, we begin to crave movement because it gives us more energy. Just think, all those daily chores play a role in keeping us strong and active. We burn calories, use large muscle groups, and increase blood flow.
It’s what scientist call NEAT (Nonexercise Activity Thermogenesis) and it accounts for 15-30% of the calories we burn. We can add a few simple movements to our daily routine to get even more benefits! (1)
As a society, people are more aware of how important the right fuel is for their bodies to function well. . .
It’s time to understand how sitting is just as harmful as junk food!
As study from the NIH shows office workers sitting 8 hours a day have:
Increased neck discomfort 53%
Increased back pain 53%
Exhaustion 73%
Shoulder symptoms 51%
Hypertension
Undo any benefits of walking in a 30-minute workout
Increased varicose veins
Higher cholesterol
We don’t want any of these common problems to interfere with our desire to serve God and others. We want more energy, stamina, and better blood flow. Best of all, it’s doable, in small increments, by doing a little “heavy lifting” of our own weight.
I love Rhonda Patrick’s idea of exercise snacks and have been practicing them since early November 2025. Her research may originate from Stanford Lifestyle Medicine, a collaborative group of health disciplines striving to educate the masses on how to manage this thing called life.
If you are struggling with insulin resistance (Skin tags, difficulty losing weight, excess belly fat, brownish rings around the neck, and climbing blood sugars) and want to increase how the muscle accepts insulin into the cells, moving more is the way to do it!
So, here is a graphic to show you how to increase movement, strength and insulin sensitivity in just 10 minutes or less a day! Before you know it, those baby steps of reducing sugar intake, eating whole foods, and moving more will pay off!
The Paleo and Pilates 30 Day Challenge starts today. It is a way of eating and exercising that supports hormone balance and gut healing, while also reducing inflammation, and increasing strength. Sign me up for those results!
Another interesting quality of this plan is the restoration of specific balance. Basically, our GLP-1, GIP, PYY, and CCK housed in our gut lining have more nutrients present to help facilitate their production. This production impacts our metabolism in a big way. We’re essentially feeding the gut microbes a large variety of fruits and vegetables to feast on as we eliminate triggers that harm the gut lining.
Why Paleo and Pilates?
Increased amounts of clean protein in the Paleo plan alongside numerous vegetable choices give us the vitamins and nutrients we need to thrive. Now I know you and I are bread lovers at heart and there are multiple fresh-milled grain recipes on this site.
But the reality is our grain, as organic and filling as it is, can cause inflammation for some of us when we consume it in consistent amounts. A few of the organic grains in my bins are hard red and hard white which have hundreds of proteins from hybridization over the years you and I can react to. As evidenced by gas, bloating, inflammation, and holding onto excess water in our hands, upper arms, and lower body.
Yes, the bread, the legumes, and the beans God made in their original form provide necessary nutrients, but man has a way of altering what God designs and not in a good way. When this challenge is over, my plan is to reintroduce only the ancient grains back into my diet, like Einkorn, Spelt, Quinoa, Kamut, Millet and others. But in much smaller amounts and not every day.
Simply because women (and men) over 40 don’t’ need excess starchy carbohydrates like younger people do because of the aging process and decrease in natural metabolic hormones (like DHEA and growth hormone). Depending on what activity we do and how much muscle mass we intentionally generate over 40 . . . will determine how many starchy carbohydrates from bread we can manage in order to maintain blood sugar balance, and weight.
In general, the 8-hours or more of sedentary sitting each day most of us practice, decreases the need, not the elimination of, our carbohydrate load for better health.
It’s so important to move, strengthen and tone our bodies to do the work God has called us to do! That is where Pilates comes in. It is a proven system of exercise that strengthens and tones.
So, I invite you to take the Paleo and Pilates plunge with me for 30 days and see if we can change a few things in our metabolic health without feeling deprived.
The Science Behind Paleo and Pilates
The science articles I will be sharing with you today are reliable PubMed sources. Hold on. . .it’s going to be eye opening!
A Decrease in Breast Cancer
A study of over 65,000 women in France who filled out dietary surveys and adhered to the Paleo diet for more than twenty years showed a 17% decrease in breast cancer. The vitamins, minerals, and polyphenols found in the wide variety of fruits, vegetables, nuts, seeds, and lean meats, while limiting alcohol, sugar, and refined grains are thought to be the reason for this decline. (1)
An Improvement in Thyroid Hormones and Antibodies
The Paleo plan is often studied for Hashimoto’s Thyroiditis, Graves disease and specifically looking at its effects on thyroid hormones, thyroid antibodies (thyroglobulin, thyroid peroxidase (PTO), or eliminating autoimmune thyroid disease altogether! All studies showed significant improvement in thyroid parameters! (2)
Improvement in Incretin Hormones (GLP-1, GIP, PYY)
Faculty of the Imperial College of London assessed the Paleo plan and incretin hormones in a randomized cross over trial design. The peptide hormones GLP-1, GIP, and PYY concentrations were measured over 180 minutes. Satiation was also assessed. GlP-1 and PYY concentrations and satiety were significantly increased in these Paleo eating plans. (3)
Improvements in Cholesterol and Triglycerides
The department of medicine University of California San Francisco School of Medicine reports did a short study on nine nonobese, sedentary individuals were given the classic Paleo diet of lean meats, fruits, vegetables, and nuts for 10 days. Compared with their baseline, they experienced significant reductions in blood pressure, plasma insulin, and large reductions in total cholesterol, LDL, and triglycerides. All of this occurred without weight loss! (4)
Significant Decrease in ApoB, HOMA-IR
Combined with stress relief, intermittent fasting, good supplements, the Paleo plan was helpful in significantly reducing ApoA1 and ApoB cholesterol that are closely related to heart disease. Plus, it reduced HOMA-IR related to insulin resistance and fatigue. (5)
A Decrease in Iodine (Watch for Deficiencies)
A two-year randomized trial show iodine deficiency in 24 post-menopausal women consuming a Paleo plan. However, there are no specifications of dietary iodine intake of these women listed. So, as a precaution be sure to incorporate cod, haddock, eggs, lobster, shrimp, seaweed, or kelp granules routinely in your plan this month. (6)
Specific Glucocorticoid Metabolism in Post Menopausal Weight Loss
The main glucocorticoid our bodies produce is cortisol which is well known to inhibit weight control in stressed out people. This study of 49 post-menopausal women used the Paleo plan for 24 months and saw significant and sustained weight loss alongside the liver’s ability to convert cortisol. (7)
Pilates Improves Core Muscle in Chronic Low Back Pain
A research Collaborative in Health in Australia looked at systematic reviews and meta-analyses methods to determine Pilates is “not inferior to equivalently dosed exercise” like physical therapy and shows improved core muscle strength. It is found to help low back pain as well. (8)
Pilates Improves Flexibility and Quality of Life in Lumbar Disc Herniation
In a group of 27 individuals with lumbar disc herniation, Pilates exercises used for 6 weeks, three times a week helped reduce their pain level and functional disability. (9)
Effectiveness of Reformer Pilates in Individuals with Fibromyalgia
Fibromyalgia can be described as widespread pain throughout the muscles in the body accompanied by fatigue, and difficulty sleeping. A study of 28 women divided into two groups A: Reformer Pilates (uses a machine) and B: Pilates at home with a mat. The reformer group has improvements in strength while the at home group reports decreased painful regions, improved quality of life. (10)
What Does Trying Paleo and Pilates Look Like?
Paleo eating is basically vegetables (minus the nightshades of potatoes, peppers, eggplant, tomatoes–don’t worry you can modify to your tastes), clean meats, fruit, quinoa, nuts and seeds. (No legumes/beans/dairy/grains). Go to the grocery store and stock up on as many vegetables and fruits that you can cook in a meal prepping session for at least 3 days.
Paleo Benefits
Detox from sugar/fast food/ chemicals
Restore good gut microbes with fruits and vegetable balance
Remove possible gluten sensitivity
Firm up loose skin
Build strength and flexibility
It’s FREE and FUN!
Pilates
Pilates are concentrated movements combined with proper breathing techniques to increase core strength and stamina. It works on pelvic muscles too! Which is so powerful for our genitourinary system!
Pilates Benefits:
Possible Decreased Lower Back Pain
Increased strength and endurance
Stronger Core and Pelvic Muscle Floor
Better Balance
More lean muscle
Whatever you decide to do this month with Paleo and Pilates, have fun with it! Modify as you see fit for your healing and health! I am here for you! and have so many ideas for good recipes and steady frame of mind.
I look forward to hearing all about your results, too! So let me know!
Mysty
Simplifying Health Faithfully
References:
Shah S, Mahamat-Saleh Y, Hajji-Louati M, Correia E, Oulhote Y, Boutron-Ruault MC, Laouali N. Palaeolithic diet score and risk of breast cancer among postmenopausal women overall and by hormone receptor and histologic subtypes. Eur J Clin Nutr. 2023 May;77(5):596-602. doi: 10.1038/s41430-023-01267-x. Epub 2023 Feb 1. PMID: 36726032.
Hollywood JB, Hutchinson D, Feehery-Alpuerto N, Whitfield M, Davis K, Johnson LM. The Effects of the Paleo Diet on Autoimmune Thyroid Disease: A Mixed Methods Review. J Am Nutr Assoc. 2023 Nov-Dec;42(8):727-736. doi: 10.1080/27697061.2022.2159570. Epub 2023 Jan 4. PMID: 36598468.
Bligh HF, Godsland IF, Frost G, Hunter KJ, Murray P, MacAulay K, Hyliands D, Talbot DC, Casey J, Mulder TP, Berry MJ. Plant-rich mixed meals based on Palaeolithic diet principles have a dramatic impact on incretin, peptide YY and satiety response, but show little effect on glucose and insulin homeostasis: an acute-effects randomised study. Br J Nutr. 2015 Feb 28;113(4):574-84. doi: 10.1017/S0007114514004012. Epub 2015 Feb 9. PMID: 25661189.
Frassetto LA, Schloetter M, Mietus-Synder M, Morris RC Jr, Sebastian A. Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet. Eur J Clin Nutr. 2009 Aug;63(8):947-55. doi: 10.1038/ejcn.2009.4. Epub 2009 Feb 11. Erratum in: Eur J Clin Nutr. 2015 Dec;69(12):1376. doi: 10.1038/ejcn.2015.193. PMID: 19209185.
Martinez AS, Bastian AJ, Shemirani F, Titcomb TJ, Bisht B, Darling WG, Ramanathan M, Shittu M, Gill CM, Snetselaar LG, Wahls TL. Effects of a Multimodal Lifestyle Intervention on Cardiometabolic Markers in People with Progressive Multiple Sclerosis: A Secondary Analysis of a Pilot Study. Nutrients. 2025 Mar 27;17(7):1163. doi: 10.3390/nu17071163. PMID: 40218921; PMCID: PMC11990591.
Stomby A, Simonyte K, Mellberg C, Ryberg M, Stimson RH, Larsson C, Lindahl B, Andrew R, Walker BR, Olsson T. Diet-induced weight loss has chronic tissue-specific effects on glucocorticoid metabolism in overweight postmenopausal women. Int J Obes (Lond). 2015 May;39(5):814-9. doi: 10.1038/ijo.2014.188. Epub 2014 Oct 28. PMID: 25349058.
*Franks J, Thwaites C, Morris ME. Pilates to Improve Core Muscle Activation in Chronic Low Back Pain: A Systematic Review. Healthcare (Basel). 2023 May 12;11(10):1404. doi: 10.3390/healthcare11101404. PMID: 37239690; PMCID: PMC10218154.
Taşpınar G, Angın E, Oksüz S. The effects of Pilates on pain, functionality, quality of life, flexibility and endurance in lumbar disc herniation. J Comp Eff Res. 2023 Jan;12(1):e220144. doi: 10.2217/cer-2022-0144. Epub 2022 Dec 1. PMID: 36453667; PMCID: PMC10288967.
Caglayan BC, Basakci Calik B, Gur Kabul E, Karasu U. Investigation of effectiveness of reformer pilates in individuals with fibromyalgia: A randomized controlled trial. Reumatol Clin (Engl Ed). 2023 Jan;19(1):18-25. doi: 10.1016/j.reumae.2022.01.003. PMID: 36603963.
3 Step Jumpstart to Hormone Balance & God’s Design
Do you ever wonder why hormone replacement therapy is not fixing your problems the way you thought it would? Estrogen, progesterone, testosterone, and the GLP-1 that works for everyone else is not working for you and it’s frustrating. It’s also a sign all of your hormones need a little tweaking instead of just the most popular buzzword hormones.
The 3-step jumpstart to hormone balance described below will help you think beyond those confident, concrete claims of marketers, social media influencers, and even your friends.
It is designed to give you the “A-ha” moment of what could be blocking your hormone balance. But don’t get upset, it is possible to heal hormone imbalance with a few tweaks and some consistent new habits.
Now, I understand, a lot of people don’t have time to enter a program and see it through like they want to. That is why I design programs to take you step by step through the process in videos and a workbook you can do it at your own pace.
You and I don’t want eating healthier, or our lifestyle patterns to be more complicated. It has to be delicious, healthy, and easy, right?
Learning how to handle social situations with tons of delicacies and dainties that make our mouths water is part of a new phenomenon called “food noise”. It’s the continual worrying about what to eat, thoughts of how pleasurable and irresistible an item will be, and feeling guilty for not having “will power” to resist.
In these programs we’ll tackle strengths, the power of addictive substances in food, and develop solid tools that help. In the meantime, let’s get a better understanding of how to get a jumpstart and a solid first step in place to balance hormones.
1. We Need a Healthy Gut to Balance Hormones Yes, you know this already. But do you live it out? Do you understand that what we do each day affects how our hormones work, or don’t work? The gut lining is exposed to thousands of chemicals over our lifetimes. That includes antibiotics, birth control, food preservatives, artificial sweeteners, pesticides, fertilizers, etc.
Basically, it’s pretty damaged and limited in how it can help us process our hormones. So, step one includes awareness of how this happens and understanding the marketing buzzwords (like GLP-1, Prebiotics, Glutamine, Probiotics) touted to be the solution to our problem, may not work for us.
It takes time and a dedicated process to heal the gut wall and restore hormone balance. Those things do play a role but what if you and I learn to do it with God’s perfect design of them?
When the pathways are open, the irritants removed, and strategic steps are taken with the right timing, healing begins. Just the way He designed it to heal.
Why? Because God designed those hormones for you for a purpose. He also designed the food to make them work optimally. The problem is we’ve been fooled into thinking what man makes is better.
2. We Need to Be Able to Metabolize the Hormones We Have Ok, if our gut lining is not working properly, the enzymes needed for breaking down nutrients and taking them where they need to go to give us energy, stamina, and appetite control, etc. . . don’t work either!
When my client tells me, “Oh, I can’t eat salads, they go right through me.” DING DING DING, the bell is ringing! They don’t have the digestive enzymes they need to process their food!
What other areas of gut mechanisms are affected? Vitamin D, B vitamins, fatty acids, and serotonin production, to name a few. All of which are HUGE for our mood, immune function, mental clarity, and overall health!
Do you see why this is such a big deal and why I want to help people feel better?
3. We Have to Excrete the Oxidized Hormones We Don’t Need Anymore Now, I am not trying to sound condescending and irritated when I say this, so please hear my heart on this:
Women amaze me with their resistance to bioidentical hormone replacement and fear of them to aggravate breast cancer but don’t think twice about their alcohol consumption, sugar consumption, and processed food consumption when it comes to increasing cancer risks.
It’s frustrating to me as a continual researcher, educator, and nurse. You and I cannot metabolize our “oxidized” hormones if we are continually challenging the gut, the liver, the pancreas, and the kidneys with toxic food and chemicals in those items.
PLUS, we don’t’ understand why we’re having so much trouble with our new hormone regimen, be it estrogen, progesterone, testosterone, GLP-1, GIP, or thyroid replacements.
If we haven’t made the effort to remove harmful substances that the body sends through the detoxifying pathways and CANNOT eliminate due to an overload on those organs, they become “oxidized”.
It’s a scientific term which basically means they are now rancid and no good. Think: high cholesterol, low metabolism, dysfunctional thyroid, night sweats, hot flashes, and on and on!
Call to Action: What are 3 things you’ve learned today and why does it matter to you, your health, and your family? Take one of the three points above and pray for God to lead you to a solution.
Next month I will have my 3-step process put into a program for all of you to participate in whenever you are ready.
The thing I realized the most when doing the research for my GLP-1 Optimization Certification is that the MetS Busters program is a phase 1 approach to making all the hormones work together better.
It’s a good program to get started and it breaks down to $11.46 per week. Cheaper than weekly coffee drinks!
As always, I am here for you if you need a health coach to walk you through optimizing hormones and becoming who God created you to be physically and spiritually!
Mysty
How Jesus’ Kiss of Peace Crushes Excess Cortisol
Cortisol. It’s that lifesaving hormone that keeps our instincts strong, alert to danger, and ready to act at a moment’s notice. God’s perfect design of our bodies includes the fight for flight response of this vital substance.
Yet, in our modern world of convenience and comfort, this single hormone is stimulated repeatedly by “perceived” threats. Fears abound, but of what?
What’s around the corner? What people will think? How are we going to handle the whispers today? What the boss will ask me to do or what will he be like today? How will my child behave or misbehave? Is this lump I’ve found serious? How can I get all the things on my list finished? Will there be enough money available to meet my needs. . . er wants?
As cortisol rises, so does our blood sugar. What follows repeated blood sugar surges is higher insulin levels, which places more stress on our pancreas.
Cortisol’s Role in Weight Gain
Before we know it, the cascading pattern of hormone reactions then slows our metabolism and instead of using the excess energy and stimulus to run from danger we’re strolling to the cabinets for our favorite coping mechanism.
We’re absentmindedly eating chips out of a large bag, dipping our hands in the candy bowl every hour, or driving through our favorite fast-food restaurant for a quick fix.
Slowly, methodically, and surprisingly our weight creeps up, too. The excess pounds around the middle are hard to lose and our fears become intensified.
What little attractiveness, and likeability society desires from us is starting to slip away. It’s time to truly face our fears. We care what people think and it rules our destructive thought patterns. No wonder we can’t find peace and allow cortisol to run amuck! We’ve let the world sneak in and determine what we value most.
But in reality, how many of the fears listed above stand in light of God’s truth?
None of them do!
Jesus’ Peace Crushes Excess Cortisol
Jesus says, “Peace, I leave with you: my peace I give to you.”
If you and I believe Him today, what does His peace look like in our everyday doubts?
I believe it is a quiet rest of the soul that only knowing Him provides. The Bible verses that teach you and me this concept are:
In peace I will both lie down and sleep; for you alone, O Lord, make me dwell in safety. (Psalm 4:8)
Steadfast love and faithfulness meet; righteousness and peace kiss each other. (Psalm 85:10)
“For the mountains may depart and the hills be removed, but my steadfast love shall not depart from you, and my covenant of peace shall not be removed,’ says the Lord, who has compassion on you.” (Isaiah 54:10)
May the Lord give strength to his people! May the Lord bless his people with peace! (Psalm 29:11)
Whatever house you enter, first say, ‘Peace be to this house!’ And if a son of peace is there, your peace will rest upon him. But if not, it will return to you. (Luke 10:5-6)
Great peace have those who love your law; nothing can make them stumble. (Psalm 119:165)
I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.” (John 16:33)
For to set the mind on the flesh is death, but to set the mind on the Spirit is life and peace.
God keeps you and I safe, we can both lie down and sleep in peace. We are assured of His steadfast love and faithfulness when we are walking in His ways.
Righteousness and peace lye together in harmony stamping out fear of what is around the corner. It is you and I who enter the ruckus with warm hellos and peace to this house! We are prepared and resilient as it comes back to us unscathed.
What we soon find, is this new perspective is also the key to cortisol control, as a better metabolism soon follows.
We have peace because we love His Word, we love the law, and in spite of the tribulation of this world Jesus has overcome the world.
Salvation is His, not ours to give. We can pray, we can seek, we can share Him but, in the end, it is only His to give and our loved ones to accept.
Call to Action: Breath deep today and take a short stroll instead of reaching for food as comfort.
Let the peace of Jesus wash over you with renewed purpose and strength. The restless doubts spurred on by the world will fade with each breath we take. Our cortisol levels lower appropriately and eventually our corresponding hormones do too. Metabolism is improved and the excess weight begins to melt away.
For recipe ideas to help increase our natural serotonin and manage cortisol levels check out these fun recipes! One of my favorites is Tangy Tuna Balls and the other is Salmon & Dill Tortilla!
2026 New Year’s Challenge
I’m so glad you’re here! Join me for the 2026 New Year’s Challenge!
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!
5 Day Diversify Plant Challenge & I Am Statements
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.
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
Conquer Metabolic Meltdown: A Faith-Based Guide
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.
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:
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: Where to Start?
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.
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!
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:
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!
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.
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!
Understanding Glycemic Response and Cheating Blood Sugar Spikes
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:
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.
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.
Intentional Celebrations: Balancing Spiritual and Physical Wellness During the Holidays
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.”
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.'”
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!
