Growing up I heard the saying, “An apple a day keeps the doctor away.”

It does not surprise me that God’s design of this delicious fruit would garner such a saying. Remove the pesticides man slathers over it for marketing it around the world, and you and I have a near perfect fruit.

Apple peels are rich in quercetin, which is the lovely polyphenol antioxidant that battles the most popular virus of our day. However, this antioxidant’s power goes beyond viral protection. Numerous National Institute of Health studies credit it with neuroprotective properties, reducing endometriosis, battling Helicobacter Pylori, and reducing inflammation.

Here is what a comprehensive literature review reveals about the apple:

• Reduced cancer risks were noted in 2004 with 6,000 participants. Estimated reductions in cancer risks for individuals consuming apples was oral (18%) esophagus (22%) colorectal (30%) larynx (41%) Breast (24%) ovary (24%)
• A 2007 study of 478,590 male and female participants in 10 European countries showed participants consuming apples and pears had a significant reduction in lung cancer
• In animal studies with metastatic colon caner cells, apple extracts inhibited cancer cells by 50%
• Also in animal studies, there was a 44% reduction in mammary tumors of rats fed apples
• Human studies showed 43% reduction in coronary deaths
• In animal studies apples reduced total cholesterol 24% and total aortic fatty lesions by 48%
• In 65,535 adult women 10% reduction in the risk of asthma
• Maternal intake of apples at 32-week gestation showed decreased incidence of asthma in their offspring in a five-year follow-up
• Apple juice prevented cholinergic depletion that is associated with cognitive decline
• 28% lower risk of Type 2 Diabetes with the consumption of 2-6 apples per week
• It was helpful in weight loss
• It reduces loss of calcium to retain bone health (1)

The evidence of God’s power and His divine nature is continually revealed through the things that He made. Science proves it, over and over again as they try to figure out how fruits and vegetables prevent disease.

The clear message for you and me, is to enjoy what God provides in nature to heal and sustain us rather than reaching for commercialized products in plastic bags that continually rob our health. Retraining our minds and our taste buds may take some work, but it will be well worth the effort.

Not only can we pause and think about our daily choices of fruit, like apples, for good health; we can intentionally associate opposite choices with poor health.

When you and I start our day with an apple and peanut butter (or a handful of walnuts) we spark our energy stores, satisfy our hunger, and get our day started with antioxidants to help us fight chronic disease.

Apple in Our Arsenal

An apple a day is also a wonderful addition to our diets when we are battling food addiction or chronic disease.

The items we grew up thinking were beneficial; we are now finding are not! In fact, the “Western Diet” of high fat fries, burgers, shakes, fried chicken nuggets, pizza, and macaroni and cheese, and packaged foods are contributing to the majority of inflammatory diseases in our country. (2)

We can even become addicted to the monosodium gluconate, sugar, cheese, and additives in this food. When we become aware of this food’s toxicity, we can align our eating patterns with God’s Word and listen to His warnings about putting things before Him.

“And your ears shall hear a word behind you, saying, “This is the way, walk in it.” When you turn to the right or when you turn to the left.”  

Isaiah30:20-21 ESV – And though the Lord give you the bread – Bible Gateway

When God’s Word says, “This is the way, walk in it.” I know he has my best interest, and yours, at heart.

Commands, rules, and restrictions in both in a spiritual and physical sense, may seem too intrusive on our freedom. However, they are designed for our protection and flourishing.

God knows my heart, what its drawn to and how easily I can trust in “things” for comfort and satisfaction. Therefore, when all those “things” are applied to an empty place in my soul, I still feel lost, lonely, and lacking peace.

However, when I listen to and practice the commands to honor others, have self-control, not put material things before God, not envy or covet what others have, or talk about people in a negative way, I am at peace and content with my life.

My body will also reap the rewards of making better choices.

I will enjoy an apple a day or berries and hope to repair the lining of my blood vessels.  The opportunity to choose high fiber foods with vitamins and minerals over empty calorie sweets becomes ingrained in my mind as valuable.

My friend, when you and I have the power of the Holy Spirit connecting our behavior to our values, we will have victory over food addiction.

I look forward to sharing what I learn with you! If you are in need of a RN Health & Wellness Coach contact me here. I also have delicious apple recipes on the blog like Kale, Apple, & Beet Salad or Gluten Free Apple Tarts you can try!

Either way, I look forward to serving you and simplifying health God’s way!

Mysty

References:

Hyson DA. A comprehensive review of apples and apple components and their relationship to human health. Adv Nutr. 2011 Sep;2(5):408-20. doi: 10.3945/an.111.000513. Epub 2011 Sep 6. PMID: 22332082; PMCID: PMC3183591.

I am not a fan of winter. It’s frigid temperatures and bustling wind drive me to huddle up in scarves and coats! When I’m not bundled up, I am closing myself indoors.  Although this is my nature, I am going outside my comfort zone today and heading outside into the morning light.

God is calling me to the light.

Not just the light of His presence and perfection to heal the darkest corners of my soul, but also to the light of His creation.

“In the beginning, God created the heavens and the earth.  The earth was without form and void, and darkness was over the face of the deep.  And the Spirit of God was hovering over the face of the waters. And God said, “Let there be light, and there was light.”  “Genesis 1:1-3

Genesis 1:1-3 ESV – The Creation of the World – In the – Bible Gateway

Unlike my twenty-year commute to the city for work, working from home gives me the opportunity to start my day this way. I’m no longer leaving before sunrise and returning home after dark.

So, despite my reluctance, I head out. Surprisingly, the crisp cool air coming across my face and in my lungs this morning gives me energy. Among the still quietness, the coolness becomes comforting. As a gentle breeze blows, I begin to relax. Chirping birds, the distant crow of a rooster, and a woodpecker’s steady taps welcome me to morning peacefulness.

It’s so comforting, I am reluctant to return indoors and start my workday. I want to absorb the quiet perfection of morning a little longer.

God knows this. He designed me this way, just like He designed the morning light. The infrared light reaches the eyes, and photoreceptors turn the light into electrical signals that are used throughout the body.

You and I are perfectly designed and placed into an atmosphere designed for us.

In the beginning God separated the light from the darkness. He set a great light in the sky for the day and lesser light in the darkness for night. With advanced technology, scientists are discovering how important this distinction is for you and me in every aspect of our health.

How Morning Light May Help

The morning light, without sunglasses or prescription eyeglasses, sets our circadian rhythm. The internal clock orchestrating our metabolism, hormone balance, and our feeding and fasting rhythms is set into motion.

It is responsible for regulating our body temperature, stimulating cortisol for energy production, and regulating hunger and satiety hormones like leptin and ghrelin.  Adiponectin, our insulin-sensitive, anti- inflammatory -helper- hormone is also kicked into gear.

All this benefit is free at our fingertips with the exposure of 15 minutes of first morning light. This time of day sets our circadian rhythm in the right direction. Friend, that’s better than any cup of coffee or sugary doughnut!

Research institutes know light is so important, they are harnessing some of its power in belts, bands, and upright stands. Near infrared light therapy is used to treat eye diseases, nerve repair, carpal tunnel syndrome, and soft tissue injuries. The therapies improve mitochondrial (the powerhouse of every cell that produces energy and restores cells) function and reduces inflammation. (1)

There is also substantial research for its use in neurodegenerative conditions, neuromuscular disorders, hair regrowth, memory, and mood disorders. (1)

Although these devices are hopeful, they cannot compare to the power of the sun to support our immune systems and overall health.

For instance, Dr. Roger Seheult, has studied infrared light extensively and provides science-based information in his “Sunlight:  Optimize Health & Immunity” video available on YouTube. Although lengthy (2 hours), it helps the general public understand the value of sunlight.

According to Science Direct, only 39% of the sun’s light is visible. The remaining 54% is invisible near and far infrared light, while the last 7% is ultraviolet (UVA –harmful kind) and UVB (used for synthesis of vitamin D). 

Green and blue lights from our LED lights, phones, televisions, and laptops interfere with our circadian rhythm. However, we can get filter apps for our screens or blue blocking glasses to help reduce our exposure in the evening, so our sleep pattern is maintained.

But we need the red and infrared lights throughout the day, so we function at our best potential. I am making the effort to get the light God designed for my function today. I also want to make the effort to get as much as I can each day for maximum mental and physical health.

Ideas to Help You Get Morning Light

Since it is winter, and optimal times of daylight are hard to grab, here are some crazy ideas I’ve implemented this week to make this a daily habit, and one thing I stopped doing at night.

• Getting natural sunlight by lowering my car window on my commute in the morning. The glass is designed to block UVB (not UVA) and infrared light. Since it’s cold outside, I turn up the heat to full blast, and leave my coat and scarf in place. I know, I look like a crazy lady, but I believe the morning light is that powerful. Plus, I am by myself, it’s doable.
•  Sit in my car, bundled up with the window down, maybe with the heat on, at lunchtime.
• Sit on the front porch and enjoy my morning coffee.
• Take a brisk walk in the morning or at lunch.
• Turn off blue light exposure at night, the TV, laptop, phone, and bright overhead lights stop the production of melatonin production at night. We need this master hormone in place to set the rhythm of our sleep cycle in motion.

How about you? What ways do you get the benefits of outdoor or morning light when it’s cold outside?

I am here for you and learning new things every day to share with you! It is a joy serving you, as a faith-based RN Health and Wellness Coach for any of your chronic disease problems. You can contact me here for a free consultation or check out the Strengthen Your Heart Blog for encouragement and healthy recipes!

References:

Zhu Q, Xiao S, Hua Z, Yang D, Hu M, Zhu YT, Zhong H. Near Infrared (NIR) Light Therapy of Eye Diseases: A Review. Int J Med Sci. 2021 Jan 1;18(1):109-119. doi: 10.7150/ijms.52980. PMID: 33390779; PMCID: PMC7738953.

Burgess HJ, Park M, Ong JC, Shakoor N, Williams DA, Burns J. Morning Versus Evening Bright Light Treatment at Home to Improve Function and Pain Sensitivity for Women with Fibromyalgia: A Pilot Study. Pain Med. 2017 Jan 1;18(1):116-123. doi: 10.1093/pm/pnw160. PMID: 27473633.

Welcome to the 40-Day Sugar Fasting Challenge! Getting started for a fast on the right foot is important for success. It can also be intimidating, so let’s take the fear of failure off the table from the start.

First off, you are not a failure if you eat sugar. This is good news, right? You and I may come into a new year with high expectations and begin a fast (or change of life) strong. Then we fizzle out when we don’t see the results, we want in the first week.

Therefore, clear expectations are very important to getting started on the right path. So, here are my top five tips for staying the course for a successful sugar fast.

5 Tips for Getting Started & Staying the Course

1. Clarify Your Why

The main reason I want to fast from sugar for 40 days is________. You may want to have less sugar spikes and rapid drops causing lethargy and brain fog. Or you may connect stiff, achy joints and muscles to the consumption of high sugar items and not want the pain anymore. Whatever the reason is for you, determine the reason and write it down somewhere and post it so you will see it every day.

I’ll tell you why I did this journey last year. I woke up one morning and could not move the middle finger of my right hand off my palm. I had to take the fingers of my left hand and force it back into position. This came alongside excess chocolates at work and dairy. I decided to remove both for a period of four weeks to see if the stiffness would go away. When it did go away, I asked God to help me remove my desire of sugar for good. I didn’t want to be dominated by any substance but led by the Holy Spirit.

Everything is permissible for me,” but not everything is helpful. “Everything is permissible for me,” but I will not be brought under the control of anything.

1 Corinthians 6 HCSB – Lawsuits among Believers – If any of – Bible Gateway

2. Decide What Makes the Journey Worthwhile

The next step in getting started is to decide what makes this journey worthwhile. I picture myself waking up in the next few weeks free of morning stiffness. I’m playing with my grandchildren and chasing them around the house without hindrance. I’m also meeting friends at the YMCA and working out, and the activity helps me feel even better emotionally!

Stress is reduced and coping mechanisms are balanced. Before you know it, I’m going for a walk instead of reaching for a piece of candy or pie! I like this dream so much; I’m going to keep it in the forefront of my mind. Maybe I’ll put an old picture of me playing next to my “Why” statement so I can see it every day.

3. What Am I Facing if I Don’t Do Something?

If I don’t try this 40-day sugar fast now, I am facing more sugar spikes and lows. It doesn’t matter if I am a normal weight or not, if my pancreas is repeatedly stressed like this and releases a huge bolus of insulin every time I indulge, it will wear out! The signs of lethargy and brain fog are a true testament to this happening.

Plus, I’ll be one of those stiff unhappy ladies who gripe and moan about their pain all the time. I’ll stay home more, do less and get bored. When I get bored, I eat. When I get sad, I eat more.

Wait! Who’s in control here, my flesh or my spirit?

You and I can imagine this scenario too, right? We can pray for a change of heart and a new mindset. Remember, our Father’s desire is to give us good gifts. So, it’s a good gift we are asking for, He will give it.

My flesh and my heart may fail,
but God is the strength of my heart,
my portion forever.

Psalm 73:25-27 HCSB – Who do I have in heaven but You? And I – Bible Gateway

4. Begin the Pantry Makeover

Before the fasting begins it may be helpful to remove all temptations from the pantry. One way is to read labels carefully and pay attention to “added sugars” I say added sugars because some foods have naturally occurring sugar (or glucose) and will be considered sugar. However, now manufacturers are responsible for listing all the added sugars in the item as well.

Also, be aware of the sneaky names of sugar on the ingredient labels. Obvious names like beet sugar, syrup, molasses, honey, are present and we recognize them as sugar. However, names like dextran, maltose, turbinado, and others we may not be so familiar with.

We don’t have to waste the products; we can always donate boxes of sugary items to your local food pantry or blessing box. Check out the graphic below for some alternate names of sugar so you become familiar with them.

5. Stock Up on Fresh Fruits & Vegetables

Stocking up on fresh fruits and vegetables helps you be prepared for the days ahead. Although I can’t find the proof, it makes sense that when all of our cells are satisfied at a microscopic level, we will have less cravings. Plus, consuming fruits may also help you through the withdrawal symptoms that occur.

If it gets really bad, you and I may even need a Tylenol for headaches. While we’re at it, we can add some calming lavender and chamomile tea for irritability.

Final Thoughts on Getting Started

Lastly, but most certainly not least, is find a prayer group to help support what you are doing. I am putting a Facebook group together and offering daily prayer and support. You may join the group if you are attending the challenge in 2023. Membership closes at 9pm Tuesday February 21, 2023. My hope is to develop a devotional from the daily scriptures and prayer there, so if you don’t join in time, you will still have a resource.

I am here for you if you need coaching and guidance, too! You can contact me for a free consultation here:

I look forward to serving you and simplifying health God’s way!

Mysty

When I think about the amazing miracle body God gifted you and I with, I can’t help but think about king David saying he is “fearfully and wonderfully made”!

I long to encourage and empower you to overcome chronic conditions that zap your strength, steal your energy, and alter your thinking. Just take a few minutes to grasp how every aspect of your physical and spiritual health interacts with one another. It is evident when looking at how all the human body systems work together.

The chronic conditions of dementia, heart disease, diabetes, and autoimmune disorders are a result of underlying inflammation. Studies are showing this chronic inflammation is a result of our environment and what we are eating on a daily basis. God’s perfect plan for our sustenance and nutrition were carefully thought out too!

We are divinely made in the image of God and meant for miraculous purpose! Let’s take a closer look at these wonderful systems.

Facts About the Miracle Body

 For since the creation of the world God’s invisible qualities—his eternal power and divine nature—have been clearly seen, being understood from what has been made, so that people are without excuse.

Romans 1 NIV – Paul, a servant of Christ Jesus, called – Bible Gateway

I love what God’s Word says about how you and I were formed……

• •Job says you shaped me and made me… (Job 10:8a)
• •Remember that you molded me like clay…..(Job 10:9a)
• •The Spirit of God has made me, the breath of the Almighty gives me life (Job 33:4
• •Psalm 119:73 Says your hands made me and formed me, give me understanding to learn your commands.
• •My frame was not hidden from you when I was made in the secret place, when I was woven together in the depths of the earth

We are not accidents of random processes and evolution! We were thought out and carefully planned as image Barrers of our mighty God. The depth of these intricate systems reveals His thoughtfulness, mastery, and divine nature. I am humbled and continually amazed at how the body works to maintain and restore function each day. The intentional eating series emphasizes how we care for this beautiful gift of glory.

I am sharing this wonderful and miracle information about the body with you today in preparation for the upcoming courses on how to steward this wonderful gift of God. Please stay tuned as we learn about the detrimental effects of ultra-processed food, excess sugar, the benefits of fasting, and taking authority over inflammation in the coming weeks.

I’m starting a 40-Day Sugar Fasting Challenge January 1st! I hope you join me as we begin this pilgrimage of stewardship. I am here for you and ready to help as your RN Health and Wellness Coach, you can book an appointment with me here!

I look forward to serving you!

Mysty

Simplifying Health God’s Way

References:

Battafarano G, Rossi M, Marampon F, Minisola S, Del Fattore A. Bone Control of Muscle Function. Int J Mol Sci. 2020 Feb 11;21(4):1178. doi: 10.3390/ijms21041178. PMID: 32053970; PMCID: PMC7072735.

Chuong CM, Nickoloff BJ, Elias PM, Goldsmith LA, Macher E, Maderson PA, Sundberg JP, Tagami H, Plonka PM, Thestrup-Pederson K, Bernard BA, Schröder JM, Dotto P, Chang CM, Williams ML, Feingold KR, King LE, Kligman AM, Rees JL, Christophers E. What is the ‘true’ function of skin? Exp Dermatol. 2002 Apr;11(2):159-87. doi: 10.1034/j.1600-0625.2002.00112.x. PMID: 11994143; PMCID: PMC7010069.

Kirk B, Feehan J, Lombardi G, Duque G. Muscle, Bone, and Fat Crosstalk: the Biological Role of Myokines, Osteokines, and Adipokines. Curr Osteoporos Rep. 2020 Aug;18(4):388-400. doi: 10.1007/s11914-020-00599-y. PMID: 32529456.

NIH,2022, How the heart works, How the Heart Works – What the Heart Looks Like | NHLBI, NIH

Do you ever eat something and feel so miserable afterward you wonder, “What in the world caused that!?”

My guess is, you probably have. There are so many foods that can cause an allergic reaction or an inflammatory response, I thought it might be helpful to post a brief cheat sheet of the top culprits of each.

Keep in mind, this is not an exhaustive list, and some sources vary in their choices of foods that cause reactions. There are also multiple environmental factors affecting our food; like, pesticides, herbicides, preservatives, colorings, flavorings, etc.

Top 6 Foods for Causing Inflammation and Why it Matters

Inflammation in the short-term is good, it’s a part of our bodies defense system. However, continuous exposure to inflammatory foods leads to chronic conditions like arthritis, diabetes, high blood pressure, and heart disease. Even more alarming is the connection of inflammation to Parkinson’s, asthma, mental illness and depression. (1)

 However, most sources agree on the following six foods as causing reactions.

Substance	What the Studies Say
Sugar and High Fructose Corn Syrup	Intakes of apple juice in children 2-9 years old show 5 times more incidence of asthma. (2) Young adults drinking 5 drinks or more per week are 3 times more likely to have arthritis. (3) Excess sugar consumption correlates to the increase in Nonalcoholic Fatty Liver Disease and Prediabetes (4)
Trans Fats	It’s important to understand the differences in naturally occurring trans-fat in animal products like milk and meat (supported as healthy by some sources and demonized by others) verses harmful chemically altered, hydrogenated, trans fats like margarine and vegetable shortening. Intake causes excessive production proinflammatory cytokines and increased metabolic syndrome and heart disease (5) The relationship to diabetes is present in some human studies but not in others. It lowers good cholesterol (HDL) and impairs blood flow in the arteries. (6)
Vegetable and Seed OIls	Seed oils are high in omega-6 fats, which is not bad in itself, however, the overuse of them in our food supply make the ratio of Omega-6 to Omega-3 inflammatory. We want a 2:1 ratio for best health and we’re getting around 15-20:1, according to most sources. Also, these oils are mechanically removed, bleached, and deodorized in order for them to be consumable. Harsh chemicals are used to do make this oil “look clean”. Proceed with caution!
Refined Carbohydrates	Again, ultra-processed, refined white flour, and sugar cause blood sugar spikes, and increase inflammation. These are found in glazed doughnuts, cakes, cookies, breakfast cereals, and fast-food restaurants. Avoid, avoid, avoid,
Excessive Alcohol	The American Heart Association recommends one alcoholic beverage for women and no more than two for men in a day. That means, an 8-ounce beer, 1 ounce of hard liquor, or 6 ounces of wine. Drinking more than this amount has been implicated in increased heart disease and cancer.
Processed Meats	Sausage, bacon, hot dogs, lunchmeat and other ultra-processed meat items contain monosodium glutamate, nitrates, and nitrites that are known to cause cancer and inflammation.

I like a short list like this because it makes it easier to eliminate potential offending items. If one of my clients in in chronic pain, has digestive issues, or has another chronic condition, I want to help them find the underlying cause. 

A short list is easier to use for identifying inflammation triggers, remove them for a few weeks, and give the cells rest. It is a simple way to determine if they feel better when the foods are not consumed.

After two weeks is up, they add one of the items back and see if it causes problems. If yes, they know to not eat it. If no reaction, they add another item the next week and see if their body reacts to it… and so on and so forth with the remaining items.

When we are mindful of how our bodies react to certain foods, we can begin intentional eating that may help heals us at the cellular level. 

God put over 8,000 antioxidants, plus vitamins and minerals in the plants to sustain and nourish us.  The mutations and flaws in the human race over time, alongside the tampering of our food supply has contributed to allergic reactions, with a few of these natural foods.

If this is you today, and you want simple strategies to overcome inflammation in your body, I hope you find the answers you are seeking.

I think you and I can make the items we love much better than any ultra-processed item found in a box or fast-food restaurant. God’s plan that first day of creation saw to it, we will always have what we need to thrive, in Him and His provision from the garden!

 If you need help getting started with a more satisfying plan, I can help you through coaching and walk you through an anti-inflammatory workshop!

References:

1. Inflammation (nih.gov)

2. DeChristopher LR, Uribarri J, Tucker KL. Intakes of apple juice, fruit drinks and soda are associated with prevalent asthma in US children aged 2-9 years. Public Health Nutr. 2016 Jan;19(1):123-30. doi: 10.1017/S1368980015000865. Epub 2015 Apr 10. PMID: 25857343.

3. DeChristopher LR, Uribarri J, Tucker KL. Intake of high-fructose corn syrup sweetened soft drinks, fruit drinks and apple juice is associated with prevalent arthritis in US adults, aged 20-30 years. Nutr Diabetes. 2016 Mar 7;6(3):e199. doi: 10.1038/nutd.2016.7. PMID: 26950480; PMCID: PMC4817078.

4. Softic S, Cohen DE, Kahn CR. Role of Dietary Fructose and Hepatic De Novo Lipogenesis in Fatty Liver Disease. Dig Dis Sci. 2016 May;61(5):1282-93. doi: 10.1007/s10620-016-4054-0. Epub 2016 Feb 8. PMID: 26856717; PMCID: PMC4838515.

5. Softic S, Cohen DE, Kahn CR. Role of Dietary Fructose and Hepatic De Novo Lipogenesis in Fatty Liver Disease. Dig Dis Sci. 2016 May;61(5):1282-93. doi: 10.1007/s10620-016-4054-0. Epub 2016 Feb 8. PMID: 26856717; PMCID: PMC4838515.

6. de Roos NM, Bots ML, Katan MB. Replacement of dietary saturated fatty acids by trans fatty acids lowers serum HDL cholesterol and impairs endothelial function in healthy men and women. Arterioscler Thromb Vasc Biol. 2001 Jul;21(7):1233-7. doi: 10.1161/hq0701.092161. PMID: 11451757.

Mommas and grand mommas do you understand the potential power you have over your family’s health?

“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

Although this may be tough at first, when the whining, begging, and tears of little ones aside their health is worth the effort. When the junk is not present in the house, you and I have all the power over better choices.

And it starts in the grocery store by filling the cart with garden goodness and not bringing junk home.

God’s plan for you, me, and our children is to thrive. Therefore, we can be thankful He put all the healing properties we need in the food He created.

Culturally, for me in rural Kentucky, growing up with a high sugar breakfast, lunch, and snacks were the norm. So, when I consider this statement from the CDC’s website, I cringe inside:

“Empty calories from added sugars and solid fats contribute to 40% of daily calories for children and adolescents age 2–18 years—affecting the overall quality of their diets. Approximately half of these empty calories come from six sources: soda, fruit drinks, dairy desserts, grain desserts, pizza, and whole milk. Most youth do not consume the recommended amount of total water.”

Although the choices of my culture can be eliminated at the grocery store, wise marketing and strategically placed items of little nutrition are still present and tempting.

They are placed within view on every isle of the store. Not to mention, television ads are geared towards our little ones.

Momma’s Power to Resist

How does a momma start to change the culture of her home with this onslaught of persuasion making life easier for her?

One way is prayer, another way is knowledge.

When you and I understand how damaging this ultra-processed food is to our child’s genetic code and his ability to fight chronic disease, we realize the value of filling our cart with God’s miraculous healing food instead.

As the tantrums and meltdowns begin at home, we can calmly take the child over to the cabinet or refrigerator and show him the apples, grapes, bananas, mandarin oranges, kiwi, and pineapple that are available.

We’re off the hook because we are not the villainous sugar depriver in his mind. A simple statement like, “Sorry honey, this is what we have to eat” is all he needs to hear.

Just like the myth of Santa roams through his childish mind, so does the myth overly processed food is satisfying and what he craves. Eventually, out of site will be out of mind, too.

Seeing the effects on his nervous system is also helpful in gaining knowledge, as seen in the diagram of handwriting samples below. How can a child think clearly with such frayed neurons?

The Benefits of Momma Gaining Power

Don’t get me wrong, removing ultra-processed food completely, may not be easy the first week. I remember changing my girls’ routine when they were around seven and nine years old. It took them a few days to get used to the lack of junk food in the house, but they survived.

Well, actually, they thrived.

However, for others, retraining the mind may be easier than retraining the taste buds. Not only that, but new taste and textures form slowly for children. Some sources say it may take 10-15 tries before they begin to like new things.

But offering very small amounts to the side of their plate instead of on the plate is a good way to get used to this as the new normal. Also, being careful not to force them to eat or take a bite, helps avoid power struggles where both of us leave the table defeated and upset.

Kids will eventually explore new items themselves out of curiosity, without mom or grandma pushing it on them verbally (2)

Oh, how I remember my own childhood and the reminders from my parents of starving kids in Africa! Missionaries came through church at various times throughout the year to show us pictures of these children, so I knew they were real.

Being thankful and grateful for our food is worth learning as a child and encouraging children to try new things, without guilt, is even more worthwhile. Teaching them how God placed vitamins, minerals, and antioxidants in food to help them grow works better than a guilt trip. It shows how much He loves them.

Children receive good reasons to try new things and momma has an arsenal of immune boosting support for the next round of illnesses that are sure to come.

Momma’s Power to Help Restore Gut Health

Common childhood infections of the ears and throat come alongside the use of antibiotics too, don’t they? This is understandable, because kids are young and developing their immune systems. Plus, they are exposed to bacteria and viruses all around them.

So, what’s a mom to do when several courses of antibiotics have also wiped out the good bacteria in their child’s gut?

Momma’s power to help restore this very important component of her child’s health is in her hands, too. Here are three ways I’ve learned help us get started:

1. Increase a child’s intake of fermented foods

• Kefir- a cultured milk drink that can be purchased plain and blended with fruit for a smoothie.
• Fermented pickles
• Sugar-free yogurt—the average yogurt for kids has 14grams of sugar, that is over 3 teaspoons!
• Small amounts of kombucha— which is a fermented tea, a little sour, and naturally carbonated.

2. Include finely chopped onions and garlic and other root vegetables in meals

• Root vegetables offer the right amount of natural sugar (oligosaccharides) feeding the good bacteria
• our gut, they help break down fat, increases nitric oxide production, and are high in the antioxidant, quercetin.

3. Explore ways to increase fiber rich foods in every meal

• Oats and the use of whole grains in muffins
• Ground flax and chia seeds can be hidden in soups, on hot cereals, in cookies, or in burgers.
• Encourage as many fruits and vegetables as they will eat, like carrots, apples, celery, bananas, cucumbers, avocados.

Don’t despair, God has placed all things, in many forms, for us to restore health. Trust Him as you explore items with your family to improve your health and prevent chronic disease.

He is worthy of praise!

I am here in the battle with you, and I’m here for you if you or your family need coaching, just contact me!

References:

1. https://www.cdc.gov/healthyschools/nutrition/facts.htm
2. van der Horst K, Sleddens EFC. Parenting styles, feeding styles and food-related parenting practices in relation to toddlers’ eating styles: A cluster-analytic approach. PLoS One. 2017 May 24;12(5):e0178149. doi: 10.1371/journal.pone.0178149. PMID: 28542555; PMCID: PMC5443548.

As you know, the month of October is breast cancer awareness month. Since all cancers combined are the #2 killer of women: What is your go-to cancer battle strategy?

I have a special friend beginning her battle to defeat the enemy of cancer as I write this. So, I’d like to spend our time together focusing on prayer, uplifting scripture, and discussing the wonderful provision God provides in his garden to battle this disease in all its forms.

Prayer

Dearest God, you know the heart of my friend battling cancer and what she needs today. I pray she feels your Holy Spirit holding her close and guiding her through this scary process. You see the uncertainty, the trepidation, and courage. She is resilient because she is well loved. She is thankful because you have placed people in her path who care and seek to help. Glorious God, you make a way for the heart of my friend to survive and be filled with all this support. I thank you and praise you for your loving care.

Scripture

“Protect me, God, for I take refuge in You. I said to Yahweh, ‘You are my lord; I have nothing good besides You. As for the holy people who are in the land, they are the noble ones. All my delight is in them. Psalm 16:1-3

Psalm 16 ESV – You Will Not Abandon My Soul – A Miktam – Bible Gateway

Provision

Prayer and scripture are powerful tools for battling the enemy of cancer, aren’t they? Another blessing for our arsenal is God’s wonderful provision in the garden.  Here are a couple things to avoid and a few top things to consume when fighting this enemy.

One is to avoid highly processed food with additives, preservatives, and sugar. Plus…

—– All tobacco products and alcohol.

Major risk factors for breast cancer are genetic mutation, obesity, alcohol consumption, lack of physical activity, red meat consumption, and processed food intake. (1)

Two, is a no brainer… consume fresh fruits and vegetables. Plus eating lean sources of lean protein to keep up your strength.

Although there is no specific diet for fighting breast cancer (or other cancers), we can trace the general practices of populations with low incidences of cancer to get an idea of how to follow their lead.

What do they eat regularly to have such low rates? How do they live?

As with all healthy practices and efforts in improving our health, the L.E.A.N principle applies with cancer prevention too. L.E.A.N. stands for Lifestyle, exercise, attitude, and nutrition, they are the four pillars of health I teach in my family, pregnancy, and adult programs from the Dr. Sears Wellness Institute.

God ‘s powerful provision for battling this disease is so impressive! We can sample a few each day to build or restore our defenses.

“Lord you are my portion and my cup of blessing; You hold my future.  The boundary lines have fallen for me in pleasant places; indeed, I have a beautiful inheritance.”

Psalm 16 ESV – You Will Not Abandon My Soul – A Miktam – Bible Gateway

Now let’s talk about the right fats to battle breast cancer

Here are a few facts I learned about fat this week when researching diet and breast cancer.

Since the last four decades have touted the benefits of low-fat dieting it’s going to take a while to cease and desist. Discernment in reading is imperative, as well as looking at who is funding the studies we are reading.

 Please know, newer studies show that understanding “right fats” is more important to prevention of cancer and other chronic diseases, than a “low fat” concept.

Now, does that mean you can eat as much fat as you want? I’d say think about how God placed fat naturally in nature.

Did He create it alongside sugar cane or honey? No.

Did He put it in starchy vegetables or bread? No.

Did He put it alongside protein? Yes

Abundant healthy monosaturated fat sources are in things like fish, nuts, seeds, and some fruits. While its saturated sources are from beef, poultry, and others.

In Leviticus chapter 16 specific parts of the fat were to be removed and offered to God in the sacrifice. The fat around the entrails, the organs….in other words the “hard fat” around the meat was to be burned. 

“It shall be a statute forever throughout your generations, in all your dwelling places, that you eat neither fat nor blood.”

I find it interesting; this is God’s way of protecting us from saturated fat that stores toxins and chemicals the animal consumes.

Several studies confirm this:

1. Experimental data shows the composition of dietary fat has a greater impact on the pathogenesis of cancer than the total fat.  In fact, saturated fat does not pose a health risk within a ***balanced diet. *** (1)

2. An 8-year women’s study in 40 US clinics found no effect of low-fat interventions in lowering breast cancer risk. (2)

3. A clinical trial in Canada showed “fat intake at baseline and after intervention were not associated with changes in breast cancer risks. In this study, higher fat intake was associated with lower risk of Era negative breast cancer. (3)

4. A large meta-analysis study suggested a positive association between consumption of PUFAs and breast cancer incidence. These are the seed oils we talked about avoiding in the Women and Heart disease class! (4)

5. There is a beneficial effect on the long-term dietary use of extra virgin olive oil in the primary prevention of breast cancer. (5)

So, there you have it, the right fats are more important to overall health and reducing cancer risks.

The main point of concern is not abusing sugar laden items loaded with fat or eating large meals with saturated fat.

I’m here for you if you need further education or coaching on any of these matters on this site or by contacting mystypfefferwellness@gmail.com!

Thank you,

Mysty

Simplifying Health God’s Way

References:

1. Bojková B, Winklewski PJ, Wszedybyl-Winklewska M. Dietary Fat and Cancer-Which Is Good, Which Is Bad, and the Body of Evidence. Int J Mol Sci. 2020 Jun 9;21(11):4114. doi: 10.3390/ijms21114114. PMID: 32526973; PMCID: PMC7312362.

2. Donovan MG, Wren SN, Cenker M, Selmin OI, Romagnolo DF. Dietary fat and obesity as modulators of breast cancer risk: Focus on DNA methylation. Br J Pharmacol. 2020 Mar;177(6):1331-1350. doi: 10.1111/bph.14891. Epub 2020 Jan 26. PMID: 31691272; PMCID: PMC7056465.

3. Toledo E, Salas-Salvadó J, Donat-Vargas C, Buil-Cosiales P, Estruch R, Ros E, Corella D, Fitó M, Hu FB, Arós F, Gómez-Gracia E, Romaguera D, Ortega-Calvo M, Serra-Majem L, Pintó X, Schröder H, Basora J, Sorlí JV, Bulló M, Serra-Mir M, Martínez-González MA. Mediterranean Diet and Invasive Breast Cancer Risk Among Women at High Cardiovascular Risk in the PREDIMED Trial: A Randomized Clinical Trial. JAMA Intern Med. 2015 Nov;175(11):1752-1760. doi: 10.1001/jamainternmed.2015.4838. Erratum in: JAMA Intern Med. 2018 Dec 1;178(12):1731-1732. PMID: 26365989.

4. Alegre MM, Knowles MH, Robison RA, O’Neill KL. Mechanics behind breast cancer prevention – focus on obesity, exercise and dietary fat. Asian Pac J Cancer Prev. 2013;14(4):2207-12. doi: 10.7314/apjcp.2013.14.4.2207. PMID: 23725113.

Fad diets come and go, but God’s plan for nutrition is trustworthy and stands the test of time. Despite all the confusion, you and I can trust Him and His Word for guidance. In all matters of spiritual and physical health, He will not steer His creation wrong.

Take protein sources for example. Good quality protein is essential for growth and development, pregnancy stages, as well as to maintain hormones, muscles, and bones. Although there are several competing theories demonizing one source over another, the simple truth for what is good is available in the bible.

Genesis 1:29 “And God said, ‘Behold, I have given you every plant yielding seed that is on the face of the earth, and every tree with seed in its fruit. You shall have them for food.”

Plants that yield seed for food are grains, beans, and legumes. When we consume these items in their fullness, they supply quality amino acids (the building blocks of protein) to meet our nutritional needs.

 Quinoa, a seed, and soybeans (a legume with all nine essential amnio acids), provide a complete protein source in a vegan (plant only) diet.

In order to meet complete protein nutrition in the plant-based diet, other grains and beans must be combined. In assessing the sources of protein intake in this case, please investigate the number of pesticides, fertilizers, and herbicides sprayed on these crops before ingesting them daily or giving them to your little ones.

The same is true for animal sources of protein. God told Noah after the flood,

“Every moving thing that lives shall be food for you. As I gave you green plants, I give you everything.” Genesis 9:3

We learn later through the covenants and ceremonial law, “every moving thing” is not bottom feeders, reptiles, or scavengers that clean up the dead bodies of other animals. (Leviticus 11) Nor is it anything that has its lifeblood still present.

Specific animals were listed in Leviticus for burnt offerings, as well as specific organs.  Duly noted is that with every animal sacrifice is also the firstfruits of grains. Whatever grain, organs, or meat is left on the altar, “Aaron and his sons shall eat” (Leviticus 6:16, 18, 26. 7:6,15,18. 8:31, 10:13-14)

Based on the biblical text, a clear picture of what is a healthy protein is established. As New Testament believers feel the freedom from “clean” and “unclean” restrictions placed on the people of Moses’ day, it is wise to note these items are not “spiritually” unclean for we are covered by the blood of Jesus.

However, they remain “physically” unclean as their flesh and fat absorbs today’s toxic chemicals, viruses, and pollution they consume.

Scientifically, protein quality is measured in various ways. A protein efficiency ratio, biological value, net protein utilization, and net digestibility corrected amino acid score are a few methods used to determine protein quality. (2)

None of these measures are 100% accurate or tell the whole story of what is taking place in the body. Therefore, considering all the measures in relation to the proteins listed below may help give a rough estimate of best sources.

Benefits of Quality Protein

Therefore, a quality protein is one that is easily digestible, has an adequate amount usable by the body, and helps a body grow and maintain muscles, bones, and hormones. My top picks for all of these qualities are:

1. Eggs
2. Salmon
3. Lean Beef
4. Quinoa
5. Almonds
6. Peas
7. Turkey
8. Milk/cottage Cheese
9. Lentils
10. Whole Grains

You can find a general protein nutrition requirement at Protein Calculator.net

If you need some recipes with quality protein, take a look at the blog. I’m here to serve you if you need coaching too!

Reference:

The Holy Bible, ESV, 2016

Hoffman JR, Falvo MJ. Protein – Which is Best? J Sports Sci Med. 2004 Sep 1;3(3):118-30. PMID: 24482589; PMCID: PMC3905294.

 I, like you, have the opportunity and privilege of praying for my family, friends, and clients. It is the joyful foundation of our faith and where our hope lies. Plus, it draws us closer together. Although prayer for guidance, healing, and strength is commonly requested, I find inviting the Holy Spirit into our decision process is another matter.

Let me give you two examples of Christian women seeking wellness coaching to show you what I mean. Just for fun, I’ll call the first woman Mary and the other, Martha. Both Mary and Martha are struggling with their weight and health issues.

Mary explains to me how she sets her mind to lose fifty pounds and trudges through until she meets her goal. Once met, she slowly goes back to her previous eating habits and gains more than she weighed before. However, her struggle with chronic pain, prediabetes, and depression are now taking their toll on her health. She says, “I’ve never invited the Holy Spirit into this process, and I’m ready to do that now.”

Martha also shares with me her past attendance at weight loss programs and final success of weight loss after gastric bypass, only to gain it back with emotional eating. She says, “When I leave work and see that fast food restaurant, I don’t pray because I know it will stop me from going through that drive through.”

Inviting The Holy Spirit Gives Us Clarity

I paint the picture of these two differing mindsets because it is a common struggle in every decision process for myself, and maybe you, too. The underlying tension lies in trusting God enough to meet our emotional, physical, or financial needs rather than the things in this world. Not just in weight control, but in our service to God, our physical health, occupation, and relationships.

I believe inviting the Holy Spirit into situations like these not only gives us clarity, guidance, and power, but an opportunity for submission, true freedom, and trust. My Sunday school teacher, Gayle, always says, “We have to remove ourselves from the throne and put God back on the throne where he belongs.”

 What a simple biblical view of describing Martha’s dilemma with emotional eating and my struggle with decision making!

Therefore, when I am facing a crisis in life physically, emotionally, or relationally, I benefit more by putting my will and desires beneath God’s will and desire for my life. Gayle’s reminder is a gift sticking with me as I review my options, and so is Mary’s. I hear the soft whisper of conviction begin to wrestle with my soul.

 The sad truth is, when I do things my way instead of inviting the Holy Spirit into every decision, I love myself, my lifestyle, and my habits more than God.

I don’t receive power because I don’t submit to him.

I don’t experience freedom because I enjoy pleasure or comfort over sacrifice and possible long-term benefit.

So, how does inviting the Holy Spirit into my choices make a difference?

Here are 4 Ways Inviting the Holy Spirit into My Choices Makes a Difference

1. Power
   When I understand fully, and remind myself regularly, of God’s amazing power through the Holy Spirit, to live victoriously, I crave him more! His power, living in me, overcomes indecision, casts out harmful lies, gives grace to others, and places my impulses in their proper place.
   I welcome the inspired words of the apostle Paul as they flow into my mind and transform my thinking. Moreover, I invite you to do the same in your area of struggle. He says:

“May the God of hope fill you with all joy and peace in believing, so that by the power of the Holy Spirit you may abound in hope.” Romans 15:13

“My speech and my message were not in plausible words of wisdom, but in demonstration of the Spirit and of power, so that your faith might not rest in the wisdom of men but in the power of God. (1 Corinthians 2:4-5)

“But we have this treasure in jars of clay, to show that the surpassing power belongs to God and not to us. We are afflicted in every way, but not crushed; perplexed, but not driven to despair;

( 2Cor 4:7)

For the weapons of our warfare are not of the flesh but have divine power to destroy strongholds. We destroy arguments and every lofty opinion raised against the knowledge of God, and take every thought captive to obey Christ, (2Cor 10:4-5)

3 Results Taking Place When We Invite the Holy Spirit

• Submission
  Submission to God, rather than obedience looks a little different too. Submission is doing what I know is right out of love and respect for God rather than fearing his punishment. So, to remind my flesh prone decision-making processes again; obeying is having to do something; submitting is wanting to do it.

The whole point of salvation is God changing my selfish heart. When my desire is to please God with my decisions, my impulses, and my behavior, I remove myself “from the throne” and put him there where he belongs.
Scripture is clear, you and I are not our own, we were bought with a price. (1 Cor. 6:20, 7:23).

Our precious Savior stepped into time to redeem and restore us to the Father with his own body and blood. Paying the debt, you and I could never pay, he earns the respect, love, and admiration necessary to happily surrender our will.

We count it all joy to face trials of various kinds, and we walk by the Spirit and do not gratify the desires of the flesh because they oppose each other. (James 1:2, Galatians 5:16-17)

What sweet joy submission is! The more we dip our toes into its intoxicating power the closer we are to freedom!

• Freedom
  “Now the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom.” (2 Corinthians 3:17)
  Once we have experienced the power, and submitted to the Spirit of God, we begin to feel the freedom from sin. We’re not deceived by false prophets who come along and promise freedom in sinfulness. “For whatever overcomes a person, to that he is enslaved.’ (2 Peter 2:19b).
   Humility fills our hearts and we resist using our freedom as an opportunity for pleasing ourselves; we instead use it to serve others. (Gal. 5:13)

   The burden of control, the weight of guilt, and the heaviness of shame are lifted as we give, master self-control, and serve. We are also empowered to make better choices for our health, livelihoods, relationships, and careers. As we walk in this newfound faith and God continually shows himself faithful, we learn to trust him more.

• Trust
  “The Lord is a stronghold for the oppressed, a stronghold in times of trouble. And those who know your name put their trust in you, for you, O Lord, have not forsaken those who seek you.” (Psalm 9:9-11)

“Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths.” (Proverbs 3:5-6)

Trust in the Lord is at the heart of our worship to him. In the example of Mary and Martha, Mary recognized the power of the Holy Spirit and submitted her health to him. Not her weight loss, her health.

Since she applies a biblical view to her relationships and life decisions, applying it to her health made sense, too. She was able to recognize her food addictions as sin, and submitted her life to Christ all over again.

Martha, on the other hand, is not quite there yet. I’m afraid, I’m not either…in the life decision department, anyway. She is still on the throne of her health and her emotional eating patterns, and I resist toppling myself from my throne of career decisions.

However, with prayer and influences like Mary’s, I’m confident she, and I, will come to that place of surrender, where we invite the Holy Spirit into all our choices. There, in the calmness of submission, we will fully trust God to meet every physical, emotional, and financial need.

I am here for you any time you want to talk about your struggles with health! Click the booking appointment link and we’ll see how to get started with the strength God gives you!

Sleep & Brain Health Starts in Youth

The wisdom of God’s Word is timeless in all areas of the mind and body. When I think of “eating the bread of anxious toil” in regard to rest and sleep, it makes me think of ruminating. Thoughts of a sour conversation, or words spoken carelessly by me or to me, replays over and over in my mind as I long for slumber.

You and I are to rest in Him, because He gives his beloved sleep. Anxious toil like that is not meant for us, or our children. We’ve all been through tough nights, alongside our kids, and all suffer for it. A recent study supports the relationship of good rest and brain health for our kids. The Lancet Child and Adolescent Health journal released new findings in July for sleep patterns and brain health in children, ages 9-10.

The study compared children getting nine hours of sleep or more per day to those getting less than nine hours and found those with less sleep have more behavioral problems. Stress, acting out, impulsivity and aggressiveness were noted, in addition to difficulty with memory, conflict solving, and learning. (1)

We see distracted behavior and memory difficulty in all age groups, don’t we?

Sleep Deprivation in Adults

• Weight Control—Difficulty recalling names, forgetting why we left the room, and where we are headed are common actions, we find ourselves doing. But do we think about how slumber even affects our weight and calorie intake? A National Institute of Health study compared adults who get six hours of sleep (the control group) to those who received sleep counseling and improved their rest 1.2 hours and found the group with less sleep consumed on average, 270 extra calories. (2) Over time, this number of calories would significantly affect weight loss if participants could get some much-needed rest!
• Physical Health—According to the National Institute of Health, a good quality night’s rest is necessary for repair of blood vessels, how our bodies react to insulin, our ability to fight infection, and it promotes growth hormone that allows us to heal and repair cells. (3)
• Mental Health—Studies show that insomnia and sleep disturbances affect 50% of people with anxiety. (4) Researchers are experimenting with tools to increase slow wave sleep to help alleviate this profound disorder. It is also thought that norepinephrine and serotonin systems are affected by increased REM (rapid eye movement-a lighter sleeping state) activity and contribute to depression as well. (5)

Habits for Renewing the Body with Sleep

A restful night is so important for our brain (and overall) health; it’s worth exploring how to renew the body with its many benefits. I’ve been sharing tips for improving it on my Facebook and Instagram platforms this week. Foods that help us get that night of peace, turning off electronic devices, Wi-Fi, and laying our stress before the Lord are some of the tips shared on those platforms.

• Tryptophan Containing Foods—The wonderful amino acid provided naturally by God has many benefits. Unlike its synthetic counterpart made by man that has side effects like belching, skin rashes, and cramping; the preformed tryptophan in food plays a major role in producing:
• 1. Serotonin–mood stabilizer
• 2. Melatonin–sleep stabilizer
• 3. Kynurenine (metabolite used to produce niacin)
• 4. Niacin– essential for brain and heart health.

Although more studies are necessary, there is potential benefit in eating fresh fruits and vegetables as opposed to junk food. Sugar saturated and refined carbohydrate intake is associated with poor resting patterns, but more so is the consumption of energy drinks. (6) Large amounts of alcohol also affect poor sleep patterns.

• B Vitamin Foods—B12 has been found to increase melatonin plasma concentrations to help train the light/dark wake cycles. So, foods highest in B12 naturally, are lamb liver and veal liver. Whole foods like clams, sardines, salmon, trout, beef, and eggs follow close behind. I have several beef and egg recipes on the Strengthen Your Heart Blog.
• Fatty Fish—-Although fatty fish increases vitamin D3 and omega 3 fatty acids, both of which are important for sleep regulation, there was not sufficient proof of improved sleep in one inmate study. Incorporating fish in a daily routine can be simple and easy with Fish Tacos.
• Kiwi-–This delicious fruit given to participants before bed showed improved total sleep time and sleep efficiency in one study. Study subjects also kept a diary and reported less episodes of awakening after onset of sleep. You and I can easily incorporate this fruit in our daily routines with easy recipes like Kiwi smoothies or on morning yogurt.
• Cherries–A two-week study of drinking eight ounces of tart cherry juice twice daily showed significant improvement in overall insomnia and waking after sleep onset. Another study of athletes showed two servings of 30 ml cherry juice increased circulating melatonin, and improved sleep duration and quality. (6) It’s anti-inflammatory properties may be helpful in aiding sleep, too!

I love how God offers simple solutions for our sleep wake cycle in the foods He created. His Word is truly uplifting too, when are looking for understanding. He is with us through our stress and concerns. I’m pretty sure that is why He tells us not to toil over anxious thoughts, but to rest, beloved!

I look forward to sharing more with you in the weeks to come! If you need further ideas or help making decisions on your path to wellness, just let me know! I serve individuals through workshops, classes, individual, family, and group coaching.

God bless you,

Mysty

References:

1. Children’s sleep linked to brain development | National Institutes of Health (NIH)
2. Getting sufficient sleep reduces calorie intake | National Institutes of Health (NIH)
3. Sleep Deprivation and Deficiency – How Sleep Affects Your Health | NHLBI, NIH
4. Sleep and anxiety: From mechanisms to interventions – PubMed (nih.gov)

Doherty R, Madigan S, Warrington G, Ellis J. Sleep and Nutrition Interactions: Implications for Athletes. Nutrients. 2019 Apr 11;11(4):822. doi: 10.3390/nu11040822. PMID: 30979048; PMCID: PMC6520871.