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.

Fighting obesogens begins with knowing where they are, right? Let’s start with plastic. Now, I know we can’t remove all the plastic from our lives but removing as much plastic as we can is a good start.

At this point, you may be thinking, what are obesogens?

They are chemicals in our environment that disrupt our metabolism, and our delicate hormone balance.

Remember, hormones are the messengers for every function in the body. These monsters mess with our entire endocrine system and make many of us obese.

So, if you’ve been beating yourself up for not losing the weight, please stop!

God made you a phenomenal human being.

He designed you and me to restore, repair, heal, and recover every cell in our bodies.

He also gave us the plants, animals, minerals, soil, and water we need to keep it functioning to its best capacity. He even gave us Jesus, to restore our souls and heal us spiritually.

However, just like our spiritual environment is working against our minds, our physical environment is working against our health.

More importantly, think of the impact these chemicals are having on your children, or grandchildren.

According to the CDC 18.5% of the pediatric population is obese and 32% are overweight. (1)

All of us are exposed to chemicals that disrupt the functioning of our thyroid glands, our estrogen balance, and weight controlling hormones like; leptin, ghrelin, and adiponectin.

How Chemicals Make Us Fat

Fighting Obesogens –Know the Big Ones

Therefore, we are wise to learn some simple ways to remove chemicals causing obesity.

Although there have been over 1,000 obesogens identified, I hope to focus on the most common ones we are exposed to in our daily lives.

When we know how chemicals can disrupt hormone balance by binding to receptor sites they are not supposed to bind to, we can avoid them. They should NOT have the power to change pathways of how our cells communicate either!

So, what are the big Endocrine Disruptors?

1. Natural Endocrine Disruptors—-Soy-based Foods and Dairy Products; known as phytoestrogens.
2. Synthetic Endocrine Disruptors–plastics, pesticides, flame retardants, metals, and food wrappers.

Their long-term effects are thought to disrupt the following systems:

• Male and Female Reproductive Systems
• Immune System
• Central Nervous System
• Metabolic Function

How do we Avoid Obesogens?

Ok, now we need to brainstorm some ideas together!

Here are few things I’ve been trying to incorporate in my daily life, but it is minimal! I’d love to hear yours too!

1. Filter all water into glass containers instead of plastic. There are glass bottles protected with silicone at my local Dollar Store. I hope you find them, we can also use our glass water pitchers.
2. Metal Water filter systems remove most bacteria and pesticides, but not chlorine or fluoride.
3. Distilled Water systems remove everything, including minerals, so keep that in mind.
4. Using cloth mesh bags for produce shopping
5. Using bamboo or wooden baskets for gathering produce at the grocery store
6. Storing produce in glass or wood containers
7. Buying organic produce or cleaning regular produce with a baking soda and vinegar rinse.
8. Getting rid of Teflon pans, plastic spoons/forks/spatulas and using stainless steel or greenpans
9. Use a chlorine filter on your shower head
10. If you and I can afford it, getting a whole house system for cleaning our water–it travels through PVC pipes!

Here are a few extra ideas!

Get plenty of sunshine and good vitamins and minerals for increasing the immune system and fighting invaders.

Get plenty of activity to keep our lymphatic system flowing and moving toxins out.

Repair our gut microbiome with good fiber, fresh produce and fermented foods to help get rid of toxins.

Drink plenty of clean water!

Obesogen Summary

Although all of this may seem overwhelming, we need to know God did not design it this way.

Plus, He will always provide a way for us to escape.

His plan for mankind that first week in the garden was for our good.

Everything we need for spiritual health is in His Word, and our physical health relies on His provision and how our bodies are designed to heal themselves.

I hope this has been helpful for you! If you need a RN Health Coach, I am here for you!

Check out the new whole food recipes on this site and send them to your friends and family! They made want some ideas too!

God bless,

Mysty

Increasing HDL-C naturally sounds like a difficult task. After all, statin therapies are known to lower low-density lipoproteins (LDL) rather than high-density lipoproteins. Since higher levels of HDL are associated with decreased cardiovascular disease risk, it makes sense to explore what the literature says about increasing it naturally.

HDL is credited for moving excess low-density lipoproteins to the liver and normalizing blood cholesterol. This is good news for those who have an ideal level 60mg/dL or higher. But why is HDL so important?

HDL plays a role in moving the cholesterol out of the artery wall. However, more importantly, is its ability to reduce oxidation, inflammation and thrombosis, improve the lining of the arteries, enhance insulin sensitivity, and increase production of insulin by the beta cells in the pancreas. (1)

Increasing ApoA-1 is also a consideration because it is the primary structural apolipoprotein associated with HDL to reduce cardiovascular risks, making up to 70% of HDL protein.

*Please note: none of the studies funded by Pfizer, Astra Zenica, Eli Lily, or others were referenced in this research article.*

Increasing HDL with Lifestyle

• Exercise Moderate intensity workouts (Walking, biking, swimming, hiking, and weight training, etc.) has been shown to increase HDL-C and decrease Triglyceride/HDL ratios. (2,7) The American Heart Association recommends 40 minutes of moderate to vigorous exercise 3-4 days per week. Ideally, getting a vigorous workout involves raising resting heart rate to a person’s target heartrate. The age predicted target heart rate can be calculated by decreasing your age from 220. (4) Of course, we have to consider how medications, stress, hormones, and individual activity levels affect heart rate in varying degrees.
• Quit smoking– Smoking is associated with reduced levels of ApoA-1 and HDL. (4)
• Mediterranean Diet (Consists of more fish, true healthy fats like olive oil, vegetables and whole food). (5)
• Increase Omega 3 Fatty Acids (Salmon, tuna, sardines, approved supplements from a healthcare provider). (6)
• Avoid Hydrogenated Oils (margarines, biscuit mixes, doughnuts, processed cakes, cookies, pastries, crackers).
• Avoid Seed Oils that are inflammatory The Western Diet is high in vegetable seed oils (canola, soybean, cottonseed, sunflower, corn oils) In some studies, seed oils show increased neuropil counts when exposed to seed oils (7) In others, substances called hydroxynoneal particles leads to cell death. (11)
• Limit or Avoid Alcohol For men the boundary for this is no more than two drinks per day and for women one drink per day. A serving size of alcohol is: 5 ounces of wine, a 12 ounce beer, and 1.5 ounces of hard/distilled liquor.
• Whole Grains (Oats, Wheat, Barley, Quinoa) The fiber, vitamins, and minerals present in whole grains are thought to raise HDL by helping to decrease homocysteine levels, decrease inflammation, and improve blood vessels. (9)
• Eat Beans and Legumes- to increase fiber and reduce LDL cholesterol.
• Apply Flax seed meal to muffins, oats, or hot cereal for more fiber.
• Enjoy a Serving a day of Nuts (Walnuts, pistachio, Brazil nuts, or almonds).
• Apply a Serving or Two of Seeds to Salads, hot cereals, soups. (Chia, Hemp seeds, sunflower seeds, hulled pumpkin seeds).
• Avocados–in 7 studies increased HDL without affecting triglycerides or LDL. (8)

Increasing HDL-C with Doctor Approved Supplements

• Niacin
  One PubMed source credits niacin as “the most effective agent for raising HDL-C” (3) Another says it raises HDL by 25%. It has a direct effect on ApoA-1 stability and function. (10)
• Nutraceuticals (A combination of Plant phytosterols/red yeast rice//27mg niacin/) in a randomized double-blind trial significantly lowered LDL-C and Triglycerides.

Summary

There are ways to increase HDL cholesterol naturally. It is well known throughout the global community that the Standard American Diet of ultra-processed food, sugar, fat, and preservatives contribute to cardiovascular disease. My friend, God has a better plan for you and me and our food intake. He created everything we need the third day in the garden to heal and sustain our blood vessels.

The land produced vegetation: plants bearing seed according to their kinds and trees bearing fruit with seed in it according to their kinds. And God saw that it was good.

Genesis 1:12

All we have to do it enjoy a wide variety of nutrient rich items daily. If you need help with getting a plan together, we can do that together. Contact me for a free 30-minute consultation. In the meantime, enjoy heart healthy whole food recipes from the blog!

Take care!

Mysty,

Simplifying Health God’s Way

References:

Anderson JW. Whole grains protect against atherosclerotic cardiovascular disease. Proc Nutr Soc. 2003 Feb;62(1):135-42. doi: 10.1079/PNS2002222. PMID: 12740068

2) Barter P. HDL-C: role as a risk modifier. Atheroscler Suppl. 2011 Nov;12(3):267-70. doi: 10.1016/S1567-5688(11)70885-6. PMID: 22152280.

3) Cziraky MJ, Watson KE, Talbert RL. Targeting low HDL-cholesterol to decrease residual cardiovascular risk in the managed care setting. J Manag Care Pharm. 2008 Oct;14(8 Suppl):S3-28; quiz S30-1. PMID: 19891279.

4)Grao-Cruces E, Varela LM, Martin ME, Bermudez B, Montserrat-de la Paz S. High-Density Lipoproteins and Mediterranean Diet: A Systematic Review. Nutrients. 2021 Mar 16;13(3):955. doi: 10.3390/nu13030955. PMID: 33809504; PMCID: PMC7999874.

5) Kanikowska D, Kanikowska A, Rutkowski R, Włochal M, Orzechowska Z, Juchacz A, Zawada A, Grzymisławski M, Roszak M, Sato M, Bręborowicz A, Witowski J. Amaranth (Amaranthus cruentus L.) and canola (Brassica napus L.) oil impact on the oxidative metabolism of neutrophils in the obese patients. Pharm Biol. 2019 Dec;57(1):140-144. doi: 10.1080/13880209.2019.1569696. PMID: 30905230; PMCID: PMC6442228.

6) Kauss AR, Antunes M, de La Bourdonnaye G, Pouly S, Hankins M, Heremans A, van der Plas A. Smoking and apolipoprotein levels: A meta-analysis of published data. Toxicol Rep. 2022 May 17;9:1150-1171. doi: 10.1016/j.toxrep.2022.05.009. PMID: 36518393; PMCID: PMC9742875.

7) Liang M, Pan Y, Zhong T, Zeng Y, Cheng ASK. Effects of aerobic, resistance, and combined exercise on metabolic syndrome parameters and cardiovascular risk factors: a systematic review and network meta-analysis. Rev Cardiovasc Med. 2021 Dec 22;22(4):1523-1533. doi: 10.31083/j.rcm2204156. PMID: 34957791.

8) Mahmassani HA, Avendano EE, Raman G, Johnson EJ. Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis. Am J Clin Nutr. 2018 Apr 1;107(4):523-536. doi: 10.1093/ajcn/nqx078. PMID: 29635493.

9) Muscella A, Stefàno E, Marsigliante S. The effects of exercise training on lipid metabolism and coronary heart disease. Am J Physiol Heart Circ Physiol. 2020 Jul 1;319(1):H76-H88. doi: 10.1152/ajpheart.00708.2019. Epub 2020 May 22. PMID: 32442027.

10) Romani M, Hofer DC, Katsyuba E, Auwerx J. Niacin: an old lipid drug in a new NAD⁺ dress. J Lipid Res. 2019 Apr;60(4):741-746. doi: 10.1194/jlr.S092007. Epub 2019 Feb 19. PMID: 30782960; PMCID: PMC6446705.

11) Yamashima T, Ota T, Mizukoshi E, Nakamura H, Yamamoto Y, Kikuchi M, Yamashita T, Kaneko S. Intake of ω-6 Polyunsaturated Fatty Acid-Rich Vegetable Oils and Risk of Lifestyle Diseases. Adv Nutr. 2020 Nov 16;11(6):1489-1509. doi: 10.1093/advances/nmaa072. PMID: 32623461; PMCID: PMC7666899.

Have you ever gone on vacation and completely derailed your healthy eating habits? If you have, you are not alone! We’re talking about derailing to detox today, so we can get back on track.

Derailing happens to all of us, and it’s not a bad thing. It’s actually freeing to taste the scoop of ice cream we’ve been avoiding due to joint and muscles aches. Or to accept the side of fries with our burger as we did when we were living the American dream.

We are enjoying our free time. Celebrating with family and getting the rest God designed us to take when we go on vacation.

What Derailing Looks Like Biblically

It reminds me of the Feast of Booths in the Bible. God commanded a period of seven days to gather in booths each year so Israel could worship Him and rest as they enjoyed the fruit of their harvest. Of course, their derailing, or in this case, feasting, did not consist of fried foods or ice cream.

“On the fifteenth day of the seventh month, when you have gathered in the produce of the land, you shall celebrate the feast of the Lord seven days. On the first day shall be a solemn rest, and on the eighth day shall be a solemn rest. And you shall take on the first day the fruit of splendid trees, branches of palm trees and boughs of leafy trees and willows of the brook, and you shall rejoice before the Lord your God seven days. You shall celebrate it as a feast to the Lord for seven days in the year. It is a statute forever throughout your generations; you shall celebrate it in the seventh month. (Leviticus 23:39-41)

Leviticus 23 ESV – Feasts of the LORD – The LORD spoke to – Bible Gateway

They didn’t have to detox from chemicals in their food or inflammatory markers that get set off with preservatives and additives though! There were no dyes or altered forms of seed oils, either. The toxic ultra-processed boxed items we consume on vacation poorly resemble the fruit of the land they enjoyed.

However, the ideas of rest, celebration, worship, and enjoyment for seven days stands! And so can we. We can get back to the produce of our land and begin a 7-day detox right from the garden!

A Simple 7 Day Detox Plan for Healthy People —Not Taking Medication

Now, you know the usual disclaimer here: This is NOT a diet plan for you, and you MUST listen to your doctor or dietician’s advice about meal planning. Especially if you are on medication to lower your blood sugar or blood pressure.

By detoxing for 7 days, we healthy individuals are simply eating vegetables, nuts, beans, and a small amount of fruit for our meals, with plenty of water. Organic extra virgin olive oil, in small amounts for a dressing, is beneficial with all its polyphenols and healthy fat, too! There is no snacking between meals for a detox, nor is there sugar, corn, or potato chips.

If this sounds close to a vegan detox plan, it is. . .without the sugar or ultra-processed, packaged, franken food a few of them eat. And we can take encouragement because people all over the world eat the produce of the land, safely, every single day, while suffering no ill effects.

There is ZERO artificial sweeteners, colorings, additives, or flavorings. Also, zero diet anything, fried anything, or sugar of any kind. Did I say, “No sugar’ again? Yes, I sure did! I’m thinking excess sugar gets most of us into more trouble with inflammation than any other substance.

It’s black tea, black coffee, herbal teas, lemon water, and one of my favorites: A Derailing to Detox Smoothie

Derail to Detox Summary

Friend, first of all I hope you enjoyed your vacation without guilt or shame! I pray God restored you with much needed rest and you had a chance to thank Him for all of His goodness! I also hope this little seven-day idea of healthy eating is doable for you as you imagine your own recipes forming with exploration through the farmer’s markets, grocery produce sections, or maybe even, your own back yard. The Highlights are:

• *Consult your doctor or dietician for your individual caloric/nutritional needs with healthy eating*
• General ideas for nutritional needs are also available for healthy individuals (not taking medication) at Calorie Calculator
• Enjoy vegetables cooked or raw
• Enjoy fruit cooked or raw
• Drink plenty of water
• Enjoy herbal teas, black coffee or tea
• Enjoy beans, legumes, nuts, and seeds
• No eating between meals
• No sugar, artificial sweeteners, additives, dies, flavorings, fried foods, or preservatives
• Take your usual multivitamin or supplements

It’s not a meal plan, but it’s a beautiful gift of good ideas from God’s garden to turn us from derailing to detox. I hope it has been helpful to open our eyes to proper feasting and fasting in a healthy, biblical kind of way. If you need further encouragement or recipe ideas check out the blog!

There are plenty! Here are three to get you started:

Black Bean & Bok Choy Soup

Almond & Chia Crackers

Coconut Pecan Prune Bars

Also, if you are looking for help changing lifestyle or behaviors let me know!

A faith-based approach to stress relief shares some characteristics of modern psychology, but also has significant differences. Here are three simple ways to understand the difference and begin our a spiritual action plan to reduce stress.

We will do well to remember there are many approaches for both methods, that are not mentioned here. However, the idea is to look for a starting point.

Starting points make it simple for the average person experiencing daily stressors. Although it’s a good idea to keep in mind, chronic sufferers (not getting relief from stress for six months or more) require a more specialized approach!

Approaches to Stress Relief

What causes quarrels and what causes fights among you? Is it not this, that your passions are at war within you?  You desire and do not have, so you murder. You covet and cannot obtain, so you fight and quarrel. You do not have, because you do not ask. You ask and do not receive, because you ask wrongly, to spend it on your passions.

James 4:1-3 ESV – Warning Against Worldliness – Bible Gateway

3 Stress Relief Tips from James 4:1-3

1. Identify the trigger of stress (The situation that sets the stress into motion –an argument, pressure to finish a project, a relationship issue, a safety concern, talking to a large group, preparing for an exam, etc.)
2. What is the cause of the stress? (The trigger is not the cause. The trigger is the situation; the cause is the underlying emotion it evokes. Is it something we want, we think, we do not have—-Maybe, love from a family member, respect from a boss, children, or others, fear of failure, pressure to perform tasks outside of our comfort zone, fear of harm or danger, lack of confidence.
3. Are you asking for what you want in the right way and for the right reasons? Friends, family, and bosses are not mind readers. And in most cases, they are reasonable people who are willing to listen to our concerns! What would it take to state clearly and concisely how we feel about the trigger (situation setting the stress into motion) and the cause. (I feel __________ about ___________ and I’m asking for___________.) If it’s a situation outside of our personal relationship circles, we take the same steps before the Lord.

How the Faith-Based Approach
To Stress Worked for Me

Several years ago, my two girls were attending a large urban college. At the time, I was working in an intensive care unit (ICU) close by. One day I cared for a professor who taught at their school. I asked him if it were true the crime rate is as bad as reports on the news made it out to be. He said, “Oh yes! I’ve been mugged in broad daylight twice, and it happens to people every week.”

This momma’s heart trembled with an intense and sudden fear for her girls. “Ok, breathe!” I commanded myself. “Next, get moving!” Use the adrenaline to minister to others. No problem there! Movement in an ICU is a constant companion.

After breathing and moving, I prayed and handed them over to God.

But I’d take them back five minutes later.

As the day progressed, I’d get distracted by work and put the thoughts aside. But they were never far away and came looming through my head once again. By the end of my twelve-hour shift, I was ready to run.

I quickly entered the stairwell to leave the hospital, and up the stairwell of the parking garage to go home (yes, I believe in moving to relieve some stress!)

Nearly overwhelmed with anxiety at that point, I tried to breathe again, and empty my mind of all thoughts.

That is when the still small voice said to me, “They are not yours they are mine. Will you trust me no matter what happens?”

In that moment I knew I could let them go. Or maybe, I had to let go of this false sense of being in control.

Okay, so that’s how it’s going to be.

No matter what happens to them, I am going to be there for them and love them as fiercely as I did when they were little girls. So is God. He loves them, too.

It’s a relationship of love, only a parent understands. And the good news is, you and I have a parent (our Father) in heaven who understands every fear, doubt, insecurity, and sense of helplessness we experience. For me, and hopefully for you, a personal relationship with our Creator surpasses any worldly approach to stress relief.

Friend, you and I will always have stressful situations to maneuver in life. Some will be huge and real; others will be imagined. But for every single one of them, God is with us, and for us, as a parent is over His child. We can take comfort in that today.

If you are interested in other steps that help our moods check out this post: Ten Ways to Biblically Boost Your Mood. I I hope this reminder helps you as much as it does me, today. If you need a RN Health and Wellness Coach, I’d be happy to help there too!

God bless you!

Mysty

Simplifying Health God’s Way

 

Sometimes I ask myself if I am getting enough iron when mental fog and fatigue wear me down. There are several conditions and ways that iron absorption is hindered in our bodies. Today, I’d like to cover a few of them and get to the root of preventing it for you and me. Sound good?

What Iron Does in The Body

Iron is an essential mineral in hemoglobin that carries oxygen from the lungs to the tissues via the red blood cells. It is also essential for muscle metabolism and connective tissue repair. Cellular synthesis, neurological function, physical growth, and hormones all need iron to function, too! (1)

Is it any wonder that we experience brain fog, fatigue, nervousness, poor exercise endurance when we don’t get enough iron? Iron deficiency anemia is common in underdeveloped countries, but with certain conditions it is here in the United Sates, too.

Hepcidin is a hormone that regulates the use of iron throughout the body and alters its use and absorption for various conditions like fighting infection, or chronic inflammatory states. (2) We will see iron come in two forms.

Two Types of Iron:

1. Heme-Iron—is more bioavailable for the body to use and is found in lean meats like beef, poultry and fish.
2. Nonheme Iron —comes from plants and iron fortified foods.

Who’s at Risk for Not Getting Enough Iron?

There are several people groups and physical conditions that interfere with iron absorption. One group is childbearing women, who’s monthly cycle and high demands on the body, use up iron stores in the cells. Growing children and adolescent are another group.

A third group are people facing chronic disease and have inflammation, celiac disease, malabsorption issues in the gut or inflammatory bowel disease, and people with long-term use of proton pump inhibitors. (3) When considering these conditions, it’s important to remember the underlying cause and effects:

1. Chronic Inflammation stresses the body and puts a higher demand on all the cells, therefore requiring increase use of available nutrients. (2)
2. Malabsorption issues are a result of damage to the intestinal lining or gut microbiome and the ability to store and use the iron in the red blood cells is hindered. (2)

Simple Ways to Get Enough Iron in the Body

There is always good news, my friend! God gives us everything we need to heal our bodies, reduce inflammation and provide the necessary resources to refuel and absorb our iron. Proverbs 1:5 says to let the wise hear and increase in learning and the one who understands obtain guidance.

It is imperative to know what God’s design for our bodies is and how the food He provides increases health and wellness! An anti-inflammatory diet containing berries, green leafy vegetables and bright orange vegetables, as well as vitamin C rich foods, is going to help decrease chronic inflammation.

Some of my butternut squash recipes, that are rich in vitamin A and beta-carotene, are here to help you with this process!

Let the wise hear and increase in learning,
    and the one who understands obtain guidance

Proverbs 1:5

It is also good to understand how some common cultural habits may interfere with our iron absorption. Take for instance drinking tea or coffee with our meals. Both beverages are known to interfere with iron absorption. Oops! That’s one I am guilty of enjoying with my meals. Instead, I’ll be ordering more hot water with lemon or skipping a drink with my meal altogether!

A source from the University of Louisville says drinking milk interferes with iron absorption and others say it doesn’t. (1) With conflicting professional resources in reputable sites like the National Institute of Health, maybe it’s best to be cautious, just in case.

It’s interesting too, that phytates from grains and cereals are mentioned as interfering with iron absorption. Soaking beans and legumes can reduce this effect, while using sourdough breads and the milling and soaking process of breadmaking has a similar effect. The University of Louisville source also reports casein, whey, egg whites, and soy proteins inhibit iron absorption in people, so being aware of potential disruptors is a good idea. (3)

Bottom Line

Yearly exams and bloodwork will alert you and me to our iron levels, so it’s a good idea to stay on top of our levels. Being aware of what God provides in the garden to heal and sustain is a good idea, too! We don’t want too much iron, that can interfere with our heart and kidneys. But we do want the delicate balance designed by our Creator to stay put.

Friend, that means eating what He supplies in the garden to reduce inflammation and avoid these chronic conditions. That way we are getting enough iron and all the other vitamins and minerals we need to do the work He has called us to do.

You are not alone, and if you need extra help, I am willing to walk alongside you as your RN Health & Wellness Coach! Contact me here for more information.

References:

Begum S, Latunde-Dada GO. Anemia of Inflammation with An Emphasis on Chronic Kidney Disease. Nutrients. 2019 Oct 11;11(10):2424. doi: 10.3390/nu11102424. PMID: 31614529; PMCID: PMC6835368.

Chinzon D, Domingues G, Tosetto N, Perrotti M. SAFETY OF LONG-TERM PROTON PUMP INHIBITORS: FACTS AND MYTHS. Arq Gastroenterol. 2022 Apr-Jun;59(2):219-225. doi: 10.1590/S0004-2803.202202000-40. PMID: 35830032.

Ems T, St Lucia K, Huecker MR. Biochemistry, Iron Absorption. [Updated 2022 Apr 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK448204/

God does not want you and I floundering, my friend! He wants us flourishing! So, when we change our minds, it empowers us to change our lives!

Jesus said, “I came that they may have life, and have it abundantly.”

When I asked my class yesterday to share their greatest strength, they all paused. People do not stop to think about their strengths. But each one of them have overcome challenges, heartache, defeat, and health issues just like you and me.

Yet here we all are facing a new day.

So, do not beat yourself up today. The health issue you are facing may seem like a mountain you cannot climb. But remember, God has given you the strength to move every mountain.

Jesus reminded the disciples about this when they could not remove the demons in Mathew 17:19-21

“Then the disciples came to Jesus privately and said, “Why could we not cast it out?” He said to them, “Because of your little faith. For truly, I say to you, if you have faith like a grain of mustard seed, you will say to this mountain, ‘Move from here to there,’ and it will move, and nothing will be impossible for you.”

Mathew 17:19-20 ESV – Then the disciples came to Jesus – Bible Gateway

How to Change

I am praying for a shift in our thinking of health and wellness, so our individual mountains will move for us too!

The shift comes from the strength of our faith. We are a children of God and we house the indwelling Holy Spirit.

When we approach our health like we approach any aspect of loving fulfillment in our lives, there is also a shift in thinking.

Trusting in the Holy Spirit, who loves us, and showers us with reassurance gives us the ability to value our bodies in a new way.

• We want more energy—show us what zaps our energy, Lord!
• We want less pain—-open our eyes to the items that are causing our pain, God.
• We want to be loved and appreciated—-fill the empty places of our hearts, Lord, so we don’t turn to food or drink for comfort.
• We want to maintain our independence—God, strengthen us to do your will, and fasten our desires on you!
• We want clear thoughts and peaceful minds—Only you God, can settle the restlessness in our souls.

It is a journey, my friend. But oh, when we reach that peak and look back at the journey, we see God all over it!

Although you may be like me and battle this flesh every single day. . . and oftentimes lose, He is still with us and helping us.

Once we learn that the physical choices we make each day have an impact on our emotional and spiritual health, we can became intentional about eating and moving.

Study after study proves how what we eat, how we move (or don’t move) our bodies, how we sleep, and how we forgive others affect our mental and physical health.

The good news is, when we change our minds, it empowers us to change our lives.

God has given us every tool to do it in His Word and with His food from the garden.

I’m praying we trust Him and rely on Him in order to see victory and joy instead of the enemy stealing it!

My prayer for you today, friend:

Lord, you are my portion and my lot, my very great reward. Will you be with me and my friend today to help us see contentment in you, and satisfaction and joy in your presence as we read scripture? May your presence fill us with worthiness and grace. Eliminate the feelings of fear, loneliness, shame, and guilt as we lay our hearts open before you. As you give us peace Lord, may we renew our minds to do your will. In fully trusting You, we change our minds, and it empowers us to change our lives.

God bless you,

Mysty

Simplifying Health God’s Way

Are your hormones happy? Not in the sense of dancing for joy but putting the message they carry to the right place, at the right time, without hindrance. After all, they are the message transporters who help keep the body in balance.

God uniquely designed this endocrine system to help you and I maintain our body temperature, metabolic status, and our growth and development. We may function in harmony or be dysfunctional according to our hormone balance. In addition to that, there are many environmental disruptors to throw us off balance.

Happy Hormones Start in our Glands

When you and I see how these hormones interact and affect the cells, we will understand how they affect metabolism and weight control. For instance, the anterior pituitary gland produces several important hormones that either stimulate target glands (e.g., the adrenal glands, gonads, or thyroid gland) to produce target gland hormones or directly affect target organs.

The message will go into the cell to change the structure, or it will settle on a receptor outside of the cell to make changes. Any interruption in the process can result in an imbalance of hormones and therefore, appetite, weight, sleep, and over all function.

The following gallery lists how a few of these hormones affect weight:

Hormone Disruptors

The natural decline of reproductive hormones plays a role in weight gain. For women, after child-bearing years, estrogen and testosterone drop, and a redistribution of fat takes place. In addition to storing more fat around the middle, women have an increased appetite. Men also enter a period of hormone changes in their midlife years, with lowered testosterone.

Although it seems like an uphill battle for many of us, there are ways to make the transition to middle age without losing vitality.

For instance, scientists report our hormones are designed for periods of scarcity and famine. The hormones we have hold onto calories/energy for these times of famine. It is a survival mechanism. However, in United States, when every fruit is available every season at our local grocery store there is no scarcity. In addition to excess fruit and food, we have a plethora of high sugar products on the shelf disguised as food.

Weight gain naturally occurs with lowered sex hormone production and lower metabolisms in men and women. Especially if they are not active during this time frame, and they consume products filled with chemicals. The additives, and preservatives in boxed items are things the body cannot recognize or process as useful. The inflammatory seed oils are also used in many of these products, which contribute to cardiovascular and hormone disruption. (2)

God’s Garden Provision Helps Balance Hormones

The good news is an adequate intake of leafy green and cruciferous vegetables supplies vitamins, minerals, and antioxidants necessary to maintain our happy hormones. Here are some basic principles to remember when we are getting our hormones in balance:

• Remove as much ultra processed food from the diet as possible.
• Include as much clean filtered water as possible.
• Fast between meals and after dinner to allow the body to digest, metabolize, disperse nutrients where they need to go, and remove waste products.
• Eat 3-4 servings of (clean) green leafy vegetables a day. My 10 Easy Tortilla Wrap Ideas can help you do this!
• Enjoy bright colored yellow, red, and orange vegetables too! They have vital nutrients and antioxidants to help balance hormones.
• Bright red fruits and berries are also designed to help us function at our best! When the refined white sugar is removed from the diet, there is generally no fear of natural sugar. The fiber and nutrients in the fruit are good, too. Of course, those who are insulin resistant, will have to keep and eye on portion sizes of fruit.
• Add fresh herbs and spices to every meal for added flavor and antioxidant benefits.
• Incorporate nuts and seeds in your side dishes, salads, or soups for added protein, fiber, vitamins and minerals.

Don’t forget!

You are divinely designed with a meticulously thought-out system of checks and balances. When one system is out of balance, another tries to step in and help.

Hormones are no exception.

You can fall for the latest promises on the market to overcome an imbalance, or you can trust the One who created you.

Friend, He loves you and wants you to be whole. The battle for your body is only outweighed by the battle for your soul.

Trusting him with both is where we all find victory!

You’ll notice the differences over time as your body begins to heal itself naturally.

The cost is only reflected in the grocery cart of what you purchase each week, and not in the latest plan or supplement promising to fix what only God can fix.

(**I realize there are exceptions and needs with certain conditions**)

Although hormones are complicated, balancing them doesn’t have to be.

There are plenty of wonderful coaches out there to help you! I am here for you, too!

Mysty

Simplifying Health God’s Way

“Heal me, O Lord, and I shall be healed;

save me, and I shall be saved,

for you are my praise.”

Jeremiah 17:14

References:

https://www.ncbi.nlm.nih.gov/books/NBK574539/

https://my.clevelandclinic.org/health/body/22353-estrogen

https://medlineplus.gov/ency/article/004000.htm

Ghrelin: much more than a hunger hormone – PubMed (nih.gov)

Deacon CF, Ahrén B. Physiology of incretins in health and disease. Rev Diabet Stud. 2011 Fall;8(3):293-306. doi: 10.1900/RDS.2011.8.293. Epub 2011 Nov 10. PMID: 22262068; PMCID: PMC3280665.

Varlamov O. Western-style diet, sex steroids and metabolism. Biochim Biophys Acta Mol Basis Dis. 2017 May;1863(5):1147-1155. doi: 10.1016/j.bbadis.2016.05.025. Epub 2016 Jun 3. PMID: 27264336.

I’m always excited to share high quality fiber recipes with you. When we understand the benefits of this tasty item for fullness, gastrointestinal motility, and gut health, it’s even better!

It is estimated Americans are getting half of their recommended dietary fiber intake each day. USDA sources place the number of grams required daily to prevent disease at around 25 grams for women and 38 for men. In addition to that, a large population study reveals a high fiber diet is associated with lower all-cause mortality. (1)

As a person who has suffered from IBS for many years, taking control of my diet mattered to me. I can only stop on the side of the road and jump over a guardrail for emergencies a certain number of times before I realize…

What the heck did I just eat to cause that and how do I get it under control?

It was also problematic watching people die, before their time, from chronic disease in my career as an intensive care nurse. I did not want to be one of my patients!

Some careful observations need to take place, and soon. The delicacies I enjoyed so often, were deceptive food.

When you sit down to eat with a ruler, observe carefully what is before you, and put a knife to your throat if you are given to appetite. Do not desire his delicacies, for they are deceptive food.

Proverbs 23 ESV – When you sit down to eat with a ruler, – Bible Gateway

Changing my diet twenty years ago and getting my stress under control with prayer made a huge difference. So, I am confident you can do it too! God’s plans for you and me are good, and He gives us everything we need in the garden to restore our health.

I’m here to help you, too!

My ways of including optimal amounts of fiber in my diet are:

Fruits and vegetables, at least 5-6 per day.

Chia Seeds on my eggs, in my muffins, on my salads.

Quinoa in my eggs with kale or spinach.

Quinoa on my salads, or in my soups.

Flaxseed meal in my tortillas, muffins, multi-grain bread recipes.

God made some easy take-along items to feed your gut microbiome and help you and I feel full longer.

Since we have to watch pesticide spray on all of the items I sprinkle them with baking soda, gently rub it over the surface, then rinse with filtered water. The baking soda works like sandpaper to get the wax off your grapes and apples. I love using it!

If you are worried about natural sugars in fruit, always add some spices and protein to lower the sugar spike and insulin burst from your pancreas.

For example:

• **Peel back your banana, sprinkle on some cinnamon, and grab a few walnuts to eat with the fruit. Or add the banana to your vegetable and protein smoothie.

• **Strawberries and full fat- sugar free–yogurt with walnuts and a dash of cinnamon is good too!

• **Blackberries, Blueberries, Raspberries with a side of cottage cheese and black pepper.

• **Cardamon sprinkled Grapes, and mozzarella slices or sticks…oh yum!

You get the idea. You are feeding your cells the antioxidants they crave and lowering inflammation throughout your body (the root cause of disease).

God will heal your soul through Jesus and your body through His provision in the garden, my friend. Just trust Him with all your needs and pray for the desire to consume more of Him and what He provides.

I am here for you, too. Let me know how you would like prayer and guidance in living more for Him and less for the world.

Recipes with Fiber

Most of the recipes on this site are created with fiber content in mind. Any recipe with 3 grams of fiber per serving is a good fiber choice! I hope you enjoy some of my favorites in the links below!

Power Salad

Loaded Blueberry & Quinoa Oatmeal –

Quinoa & Black Bean Medley –

Sugar Free Berry Crisp

Smoothies: Simple & Tasty Intentional Breakfast –

Fresh-Milled Oat & Wheat Poptart –

I hope these recipes are helpful in jump starting your fiber ideas! They sure are fun to incorporate in any wellness plan. Mostly because when we don’t feel well and start connecting it to what we eat, we then understand what we’ve been missing. .

The fiber is lacking in the fast-paced, ultra-processed food plan.

Ditch that plan, my friend, and my guess is you, and your children, will start feeling better within a week!

God has a better plan for your life and for your health and it’s not in a package or a supplement.

I am here for you to get you started with a new way of thinking!

Mysty

Simplifying Health God’s Way

References:

Xu X, Zhang J, Zhang Y, Qi H, Wang P. Associations between dietary fiber intake and mortality from all causes, cardiovascular disease and cancer: a prospective study. J Transl Med. 2022 Aug 2;20(1):344. doi: 10.1186/s12967-022-03558-6. PMID: 35918724; PMCID: PMC9344643.

The question I often ask myself, “Will my chocolate craving ever go away?” came day 8 of our 40 Days to Sugar Freedom fast from a lady wondering the same thing. It is a great question! One that has me thinking about the intrinsic reward of chocolate, and its potential health benefits.

I assume, of course, it must be meeting a need at a deeper level than pleasure.

Let’s face it, for those of us who stuck our fingers in a tub of cocoa while we were kids and placed it on our tongues with great anticipation learned very quickly; without the sugar, this stuff is awful!

 In shocking disappointment, the bitter reality of chocolate’s delight comes crashing down.

Oh, but add that sweet white stuff and it is game on!  I will also say, even addictive.

So, for us die hard chocolate fans, learning to like it with the minimum amount of sugar is key.

But why do we crave chocolate so much?

Although there are many possible reasons both intrinsic and extrinsic, let’s explore some basic biological principles in light of what we see in our environment today.

Experimental food studies show cravings can be a conditioned response and therefore, can be reversed. According to these researchers the short-term avoidance of a particular substance increases cravings, whereas the long-term removal diminishes them. (1)

So, it appears to be a matter of time. The hedonic (or reward system) is associated with dopamine receptors and increasing pleasure. The bible has clear reminders about this type of behavior:

“I said in my heart, “Come now, I will test you with pleasure; enjoy yourself.” But behold, this also was vanity.”

Ecclesiastes 2 ESV – The Vanity of Self-Indulgence – I said – Bible Gateway

Clearly, pleasure and joy associated with any material thing is to be questioned and cautioned. However, I still wonder about the needs of our cells that go beyond temporary enjoyment and how mineral deficiencies “could possibly” drive our need.

A Possible Magnesium Deficiency May Play a Role in Chocolate Craving

First off, according to PubMed, 45% of us are magnesium deficient (2). There are a number of reasons why Americans are deficient, but the two main reasons are processed food and soil depletion.

It is estimated that vegetables grown today have 80-90% less magnesium than they did 100 years ago! Although, farming practices have improved to reverse this matter, since 2000, that is still a big deal, and difficult to replenish.

Furthermore, the article states processed food (which refines and depletes the original food item to a pale and deficient counterpart) interferes with magnesium’s absorption in the body (2). One of the hundred reasons for you and I to eat whole food, all the time.

Magnesium is important for transporting calcium and potassium, cell stability, DNA repair and function, heart health, and energy metabolism.

Are cravings, weight loss problems, and disease connections with lifestyle and ultra-processed foods starting to make sense now?

 I hope so!

You and I need to 3.6 mg/kg of magnesium a day to maintain balance and not be deficient.

A pound of body weight equals 2.2 kg, so divide your weight by 2.2 to find your bodyweight in kilograms and multiply it by 3.6 to find a “general” amount of magnesium you need per day.

Keep in mind this is a general number and varies based on activity (or lack thereof), perspiration, illness, or the body’s ability to absorb nutrients.

According to the USDA good sources of magnesium are:

• Leafy greens (78mg/serving) (I’m taking an educated guess that common purslane and wild violets in your back yard are better sources!)
• Nuts (80 mg/serving)
• Whole grains (46 mg/serving)
• Chocolate (228 mg/3.5 ounces)
• Beans & Legumes (varies 40-60mg/1/2 cup)
• Bananas (32 mg/banana)
• Peaches
• Figs
• Prunes
• Seeds (pumpkin 150 mg /ounce, chia (111mg/ounce)
• Avocados (58mg/ounce)

God knows what you and I need before we need it and He placed everything in the garden and the soil (of your own back yard) to make sure we have it. A gift that is for our good and His glory.

Is It Possible More than One Deficiency in Minerals Contribute to Chocolate Craving?

The second highest mineral we lack is iron. The recommended daily amount for women and men is 8mg per day. Blood loss from a traumatic injury, endurance sports, long-term use of aspirin or nonsteroidal anti-inflammatories, plus heavy menstrual cycles in women can contribute to the problem. (3)

If bleeding is not an issue, there may be intestinal problems with absorption of iron in the gut. Celiac disease, Chron’s, Ulcerative Colitis, and Helicobacter Pylori can inhibit mineral absorption in the colon.

Therefore, it makes sense poor uptake of necessary minerals leaves our cells craving more!

Three ounces of dark chocolate or cocoa has 11.9 mg of iron. Although our brain may not connect the deficiency to the amount minerals in in our favorite snack, I’d say our cells know.

It’s a total guess on my part, but when tastes receptors in the oral cavity activate afferent nerves in the brainstem I begin to wonder. (4) The information pathway travels through the rest of the brain and communicates with the nerve pathways and homeostatic processes throughout the body. (4) 

Wouldn’t it be cool if the brain see’s chocolate and the salivary glands stimulate this neurogenic pathway and get the cells excited for the minerals coming?

 It might be a leap, but if God can create a dog to sense when a seizure is coming on in its master, it’s not much of a stretch to believe He trained tastes and memory to recognize a good source of necessary minerals when they’re present.

Time and research may eventually reveal all we need to know, but in the meantime the best practice to avoid chocolate cravings is the same:

1. Drink plenty of water.
2. Meet the needs of the cells with nuts, seeds, quality protein, fruits, vegetables, and leafy greens.
3. Eliminate processed foods that diminish mineral absorption.
4. Utilize distraction methods when temptations are near. For instance, go for a walk, pray, or think about how the item makes the joints or muscles ache.

I am here for you and have adapted some sugar free chocolate recipes for you! If you need a RN Health & Wellness Coach you know where to find me! I look forward to serving you.

References:

Meule A. The Psychology of Food Cravings: the Role of Food Deprivation. Curr Nutr Rep. 2020 Sep;9(3):251-257. doi: 10.1007/s13668-020-00326-0. PMID: 32578025; PMCID: PMC7399671.

Workinger JL, Doyle RP, Bortz J. Challenges in the Diagnosis of Magnesium Status. Nutrients. 2018 Sep 1;10(9):1202. doi: 10.3390/nu10091202. PMID: 30200431; PMCID: PMC6163803.

Micronutrient Facts | Nutrition | CDC

Anemia – Iron-Deficiency Anemia | NHLBI, NIH

Vincis R, Fontanini A. Central taste anatomy and physiology. Handb Clin Neurol. 2019;164:187-204. doi: 10.1016/B978-0-444-63855-7.00012-5. PMID: 31604547; PMCID: PMC6989094.