Intentional eating begins with a new mindset. If I can clearly see a plan set before me to thrive, I want to be a part of it and share it with you. God’s plan from the third day in the garden is exactly where that begins. Mindsets change from what is pleasing to the flesh and become what is pleasing to God when you and I follow his plan.
He is pleased when we obey Him. I believe it’s just like when I am pleased my grandkids don’t run out into the street when a car comes. Preventing our hurt saves Him hurt.
Jesus said, “If you love me, you will keep my commandments. And I will ask the Father, and he will give you another Helper, to be with you forever”
Although we are sometimes taught to think of everything he said in spiritual terms, he put the spirit in a body, with a mind, that makes decisions every day. It’s easy to play the Pharisee in terms of other sins against the body than the one I am most guilty of…food.
You know, those certain items in the daily routine that have no nutritional value and are loaded with preservatives that are damaging to the cells. The “Frankenfoods” that are more than a habit, they’re must haves. When there is physical withdrawal from them or when my mouth waters at the site and smell of them, I might have an idol.
It may be easy for some people to deny food as an idol, but I’d like to see them give up their favorites to fast and pray so they see what happens. When you and I are intentional about eating what God provides in the garden, we are less prone to food idolatry and chronic disease. My friend, obeying God’s plan this way means less suffering for us, which is pleasing to God!
“I see a day not long from now when every major mainstream media outlet proclaims this headline: Christians are the world’s healthiest people, with less heart disease, diabetes and obesity than the rest of the world and have a vibrant level of health”
Jordan S. Rubin
Can you see that day coming too?
I can, and it is my passion for the body of Christ. I have spent half of my life caring for, teaching, and comforting families of the sick and dying as a registered nurse. When I look at God’s plan unfold in the bible, I long for my brothers and siters to grasp the abundant life God calls them to live.
His plan is for our good and prosperous health! Not only that, but he provides everything we need to maintain and sustain the bodies he gave us to house the Holy Spirit.
I found the quote from Rubin, in the foreword of a book I just finished by Dr. Rex Russell, “What the Bible Says About Healthy Living. Dr. Russell’s three principles are easy to follow and very rewarding.
Eat the Foods God Created for you
Don’t Alter God’s Design
Don’t let Any Food or Drink Become Your God “( 1996)
Intentionally incorporating this way of eating every day will change our minds about the choices we make each day. I don’t know about you but I’m tired of battling repeated sinus infections, colds, GERD, and arthritis pain! Changing my eating healed my irritable bowel syndrome years ago, it can help with these problems too.
Even though I eat healthy; practicing 80 percent whole plant based, clean meat items, and 20% junk, I still suffer. I’m ready to start a new plan, God’s plan, with a new mindset. I will be sharing what I learn in Dr. Russell’s book and others in an upcoming workshop an on the Strengthen Your Heart blog with the STRENTH approach to wellness.
Russell, Rex, M.D. 1996, “What the Bible Says About Healthy Living” Baker Publishing Group, P.O. Box 6287, Grand Rapids, MI 49516-6287
S=Strategies for Lasting Change
Welcome to week one of the STRENTH Approach to Christian Wellness. This week I will share with you my favorite way to combat the enemy of fear, doubt, shame, pride, and illness! I don’t say that lightly, it is a daily battle! I believe the victory starts with the S in STRENGTH, S=Strategies for Lasting Change.
Strategies for lasting change begin with small steps that lead to big changes.
The first strategy is to pray for more of God and less of self. A focus on self will always find discontent because it is on wants instead of needs. The focus is on the thoughts and desires of the world and not God.
Second, pray about what God is calling you and me to change in our lives. It may be in an area of relationship, health, addiction, anxiety, or lifestyle choices. The change you and I decide to make may improve how we function in our home, workplace, social gatherings, or church.
Since we are three-part beings; mind, body, and spirit, everything around us and what we put in us matters! Just living through the past two years of 2020 and 2021 has impacted our mental and physical stability. We can’t escape the enticement to fear/anger/anxiety in a toxic culture, but we can create strategies for change that help us cope more effectively and last a lifetime.
Reacting in anger, distancing ourselves from others, reaching for substances or food to find comfort are all vices we reach for to help control emotions.
Whatever the personal struggle giving us some form of comfort, even when we know it’s not healthy; we can name it. And pray for God to place it beneath Him in our desires. We can be sure, we are not alone in our struggle; He loves us and wants us to succeed.
“For I’m sure that neither death nor life, nor angels nor rulers, nor things present not things to come, nor powers, nor height nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord.”
Romans 8:38-39 ESV
Moreover, if we are a people struggling with deteriorating health or battling emotional overeating, poor quality food choices, inactivity, or lack of knowledge; this is a safe place to confront destructive behavior and explore new options. We can connect for a free 30-minute consultation any time. All without judgement or condemnation.
Although, we may want more energy, feel calmer, live healthier, and think more clearly, there is comfort in settling where we are. Using tools like the “wheel of life survey” helps clarify areas of potential dissatisfaction. The Values in Action survey determine ingrained strength to lean into as we approach the change process.
Once God reveals the area of discontent, we can pray about removing obstacles, habits, or desires that conflict with his divine plan for our well-being.
Remember, change begins when we want something better.
Strategies for Lasting Change
Pray for more of God and less of self.
Pray about what God is asking me to change in my life.
Pray for a desire to eat God’s plan of nutrition designed the 3rd day in the garden to restore, sustain, and heal the mind and body. We have been deceived! There are so many substances in processed food that interfere with brain function! Look at this quote from a PubMed article:
“The most frequently encountered food excitotoxin is glutamate (Glu) which is commercially added to many foods despite evidence that it can freely penetrate certain brain regions and rapidly destroy neurons by hyperactivating the NMDA subtype of Glu receptor. “
NMDA (N -methyl-D-aspartate receptor) in the brain is affected by MSG monosodium glutamate is many processed foods. Kicking it out of our systems and replacing it with natural food from God’s Garden sets us on a path to healing.
Pray for Him to remove the desire for highly processed food with additives, preservatives, and chemicals that are harmful to the cells. Reach instead for foods that coat and protect the brain cells and calm the nerves.
Pray for him to remove fear, anxiety, or anger that is destroying our relationships. Trust and believe that God will give us more of Him and less of the world. Its empty promises are no match for the abundant life we find in our Creator!
Prayer for Lasting Change
The strategies for lasting change my friend, begin with prayer. Seeking God in all we do gives us more strength because He IS our strength. I am here with you and for you, and will be happy to pray for you as you enter this phase of change.
Prayer:
Father God, I come to you humble, bare, and stripped of all barriers blocking my submission to your plan and your ways. Spiritually and physically, I need you now more than ever. I see your power and loving plan for me and others in creation. For your invisible attributes, namely your eternal power and divine nature have been clearly perceived ever since the creation of the world (Romans 1:19) and more recently in the microscopic evidence of your plants. How glorious and wonderful you are, my God and Savior! May I understand today that although all things are lawful, not all things are beneficial or build me up (1 Cor. 10:23). It’s a hard truth, but for anyone who eats and drinks without discerning the body eats and drinks judgment on himself (1 Cor. 11:29) Help me learn a better way! Please help me see the damage of chemicals in food that are making me sick and change my desire for them to foul and disgusting! I cannot do it on my own, I need you, Holy Spirt to guide me in each moment of weakness. I thank you for the victory today, Lord; for it is yours and yours alone! In Jesus’ name I pray, amen.
References:
Olney JW. Excitotoxins in foods. Neurotoxicology. 1994 Fall;15(3):535-44. PMID: 7854587.
The STRENGTH Approach to Christian Wellness
Mysty Pfeffer, RN BSN, Certified Health Coach
The STRENGTH approach to Christian Wellness places Christ in the center of the mind, will, and emotions. God’s Word is the lens through which we view our world, our relationships, and our bodies. Therefore, as we receive his divinely inspired Word, it changes our mind will, and emotions from an inward, self-seeking focus to a God-focus.
When you and I gladly submit our lives to a wiser, loving Father, we see more clearly, His plans are for our good and His glory. Also, when we learn the value of intentional eating, we’ll begin to appreciate the tender heart of our loving Father. He provides everything we need to sustain us.
In this eight-week series, I hope to present the STRENTH approach to you and walk with you if you are interested in getting out of a rut. The senseless cycle of feeling dejected and like a failure because change is so intimidating.
Lifestyle choices are so habitual, developing new ways of thinking takes courage and support. Getting to a place of confidence may require outside help because we don’t always receive the foundational reinforcement from those we care about the most.
There is good news!
I offer a 30-minute free consultation via zoom to help support you and get you started. If you need more coaching assistance, we can discuss further appointments.
By subscribing to this website, you will receive a weekly newsletter with the latest posts of encouragement and recipes to help you incorporate the STRENGTH approach every day.
Below is an explanation of what STRENGTH stands for and what to expect in the coming weeks. I am so excited to start this journey with you!
The STRENGTH Approach to Christian Wellness
You and I don’t’ need a new year to begin a new way of living in victory, it can begin any day! Below is a brief description of the process. We can cover each step in more detail each week as we will have a fully prepared agenda!
Strategies for Change
Strategies begin with small steps that lead to big changes. The first strategy is to pray for more of God and less of self. A focus on self will always find discontent because it is on wants instead of needs. Second, we’ll pray about what God is calling us to change in our lives. It may be in an area of relationship in the workplace, church, or home. Or it may be the failure to grow in faith due to fear/anger/anxiety in a toxic culture.
Tastes that Satisfy
Tastes are powerful motivators and distractors! Did you know our taste buds replenish themselves every ten days? New cells can develop new tastes as we begin to learn the value of intentional eating and why God’s Garden is so Good.
Receive benefits of God’s provision
In scripture and the garden God provides a healing plan to restore and repair cells. Mind, body, and spirit are renewed when we walk with him daily. You and I can explore filling our minds with promise, purpose, and strength.
Engage family and friends for support.
Although it would be nice, we truly cannot do these things alone. How many times have we started a new plan and someone close to us unwittingly tempts us to take three steps back? We’ll learn how to confront and command respect for our choices… in a nice way! They may even want to join us!
Never give up hope.
We’ll number the days of relying on ourselves to do everything and focus on needs and not wants. Numbering the days of reliance on comfort food, material items, gossip or whatever is holding us back will bring new life to the hope within us.
Grace to self for times of weakness.
Let’s face it we all have setbacks, obstacles, and moments of weakness. Grace doesn’t condemn but realizes change is a process. Victory comes in permanent lifestyle habits that build a stronger mind and body. But it doesn’t always happen in one or two weeks. It takes repeated failures to learn and grow.
See, more good news! We’ll learn to look at failure in a whole new light!
Thank God for His faithfulness as we actively express our gratitude.
God loves us despite our continually turning to the things of this world to satisfy our longings. We can tell him in prayer our deep desires, and our struggles. Thankfulness and actively showing gratitude in our communities will fill us with assurance. God listens and understands, as he stands beside us along the way.
Hold onto the Holy Spirit as He Guides Us in Change.
Scripture memory is so helpful in this area, especially when temptation is present and persistent. He is for us and not against us! He wants our mind and body to live the abundant life Jesus calls us to live.
There! We now have the eight-step process to make lifelong change. Does this sound like a plan?
Stay tuned for the next eight weeks as we break down the eight steps of this plan to help us get started on a cleaner, clearer, healthier, way of living.
Maybe we can keep Psalm 73:26 in mind today as we begin this new journey–
My flesh and my heart may fail,
but God is the strength of my heart and my portion forever.
I look forward to walking alongside you on your STRENGTH journey! Be sure to let me know how I can better serve you in the coming weeks as we begin.
Change is Worth the Challenge: Relationships
Do you find yourself wondering why it is so hard to change?
Is change worth the challenge?
I think it depends on what we want to see improve. It may be our health, our attitude, or our relationships. In this series I want to address why change is so challenging, and why it’s worthwhile. Here are some examples for you and I to think about in regard to relationship:
Response to Adversity/Offense It may be helpful to ask ourselves, “How do I respond to an offense?” Am I the type of person who retaliates with a quick retort, ignores it and moves on, or internalizes the offense as a judgment on my character?
Retaliating gives us a sense of power and control. However dialing down the drama queen and pumping up the grace is a more self-controlled, and biblical response.
Changing this habitual pattern is difficult. Our flesh values taking charge and not being taken advantage of.
In his book, Feelings and Faith, Cultivating Godly Emotions in the Christian Life, Brian S. Borgman states, “Emotions are more than feelings; they are the expression of our values and evaluations that affect motive and conduct.”
Although the person’s comment may seem misdirected or mean-spirited, it could just be an oversight. Regardless, as a follower of Christ, it should never disrupt relationship to the point of holding our self-esteem above the value of the person.
“Let your conversation be always full of grace, seasoned with salt, so that you may know how to answer everyone.” Colossians 4:6
2. Succumbing to Temptation Succumbing to temptation means I retaliate with equal animosity and venom or stop talking to the person all together. Again, self-focused behavior that destroys relationship instead of building up. Although we see it time and again, how do we change it?
For instance, my husband thinks it’s funny to blow the horn in my ear as I walk in front of the vehicle to go into the store. Instead of taking a couple of minutes to pick up my items, I leisurely browse to make him wait longer.
Childish, right?
Little digs occur with the intent to tease and get reactions from those we love in playful and not-so-playful ways. Anger gets us nowhere but more hurt. Jesus says, we can change it my turning the other cheek.
Borgman asks this powerful question in his book, “What am I not getting that I am elevating to idol-status and willing to go to war over?” Maybe the anger journal, suggested by Lou Priolo, would be helpful in tracking deceptive thinking that leads to the temptation of retaliation.
3. Realizing the Current Pattern of Behavior is Draining Change may also be more appealing when we realize how draining the behavior can be. For instance, replaying the scene over and over again makes the muscles tight through our shoulders and neck. Not to mention, the silly thoughts that spiral out of control and don’t even really exist as truth. Patterns of thinking the evil one teases us with to destroy relationship.
Jesus says, referring to Satan, “He was a murderer from the beginning, and does not stand in the truth, because there is no truth in him. When he lies, he speaks out of his own character, for he is a liar and the father of lies.”
John 8:43
Letting go can be a challenging, but necessary component to change. Why do we think we need to be in control of every situation or comment that comes our way? If we truly believe we are loved by our Father in Heaven, offenses should bounce off that seal of protected love and not pierce our hearts so easily.
Personally, I believe the root of not letting go of offenses could be one of two things:
a. It pierces because we have invested all our time, love, and attention on the offender, and feel like they don’t care. So, we’re a little insecure.
OR…
b. Our pride is pricked and we believe the offender does not appreciate our gifts, talents, or abilities.
Paul tells the Ephesians, “Christ may dwell in your hearts through faith—that you, being rooted and grounded in love, may have strength to comprehend with all the saints what is the breadth and length and height and depth, and to know the love of Christ that surpasses knowledge, that you may be filled with all the fullness of God.”
What a relief to know we are so dearly loved by our Father in Heaven. We can tattle to Him in prayer on those who don’t appreciate us. In addition, we can ask Him what He wants to show us through the challenge. Are we experiencing insecurity or pride? How is difficulty in our relationships drawing us closer to Him and away from self?
It may not be clear to us at the time, but we can trust God’s purpose for it all the more. He wants us growing in the likeness of His son.
Although our way of responding to adversity is not always perfect, we can learn to apply a new template for change to better our relationships. In the end we’ll find the people we love are worth it!
God bless you as you take the challenge too!
10 Ways to Biblically Boost Your Mood
I hope your week is going well and you are staying healthy spiritually and physically, despite the chaos of our day. I don’t know about you, but for me, with so much unrest in the world, it is hard to stay focused on what is good and Holy!
However, that is exactly what we are called to do!
Therefore, I need some biblical ways to boost my mood! God’s word is more powerful than a double-edged sword to spiritually combat negative thinking and attacks from the evil one. Plus, His word never returns void or empty.
So, with that in mind, and following up with on the 10 Easy Ways to Strengthen Your Immune System post, I want to give myself and you 10 biblical ways to strengthen our mood; while also easing our mind, will, and emotions. Are you ready?
1.Praise God
When we fill our hearts with gratitude and praise God almighty for His unending, unshakable, enduring faithfulness we boost our mood. Negative thoughts are consumed by gratitude and evaporate from our thinking.
Romans 12:2 is an often-memorized verse in the bible to help us change our thinking. It says:
Do not be conformed to the pattern of 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.”
The testing comes in the form of situations, people, or circumstances that rub us the wrong way. As soon as negative thoughts build from encounters with others or text messages start rolling in, we are conforming to the pattern of this world.
Rather than getting our moods down, we can boost it instead by saying, “God, I praise you for this person, this situation, and this opportunity to turn to YOU for comfort and peace! Although, I don’t know what you want to accomplish with this situation, I trust you and praise you as you lead me.
2. Pray Scripture
I love to do this over you and my family! The best time to do it is in my early morning reading of the bible. Scripture is something we can incorporate into our morning prayers for ourselves and others because we oftentimes think of people in need as we read. For instance, Paul, in Ephesians chapter six calls the believers to be strong in the Lord, and in the strength of His might. He urges them to put on the whole armor of God that they may stand against the schemes of the devil.
My friend, there is no greater victory for the devil than when he steals your joy!
As he reads our faces and remembers our reactions, his tactics become more precise. We need our full armor of protection on before we leave the house in the morning. Remember, he is the tempter, so if we are prone to gossip, we’ll get a juicy tidbit of information from someone who is always ready to fill our ear. Pray for her and remember:
1 Timothy 5:6 “She who is self-indulgent is dead even while she lives.”
Do you see how serious this is?
Likewise, if we are prone to anger or fear, we’ll be tempted with the same scenarios each day that stimulate those turbulent emotions! (See more under # 3)
3.Memorize a Combat Verse
This one is so easy and EFFECTIVE in the heat of the moment. My personal favorite memory verse from scripture to combat the evil of the enemy and my own negative thoughts is—–“Take captive every thought and make it obedient to Christ Jesus.” Look through scriptures for your personal favorite and use it as soon as those defeating thoughts creep into your mind.
This is especially helpful when fear, anger, and pride well up within at the sound familiar scenarios. If it is the news, turn if off! Gaslighting is a tactic of the devil and used by the media ALL THE TIME to pit one person’s view against another and stir up more hatred. Social media and search engines watch everything you browse, so they know how to add fuel to your own little fire.
If it is not the chaos in the world, it may be our spouse, family, or neighbors who stimulate unwanted or anxious emotions. We can pray for a soft heart towards them and to respect their stance on an issue without judgment.
James 1:19-20 God please let me be “quick to hear, slow to speak, slow to anger, for the anger of man does not produce the righteousness of God.
Therefore, confessing the behavior you and I are most likely to fall under and finding a scripture to pray ahead of time over this pattern will help us boost our mood; even under full blown attacks!
4. Laugh
—Look around us for fun and join or listen in on the activity. Yesterday we played kick ball with three of our grandsons. The middle one can’t stand to get out, so when he knows he’s caught between the person with the ball and the next base, he runs everywhere but toward the next base—-it’s hilarious! For you, it may be listening to your favorite Dry Bar comedian (they are clean and fun), watching puppies romp, or a funny movie.
5. Listen to Good Music
I love praise music and contemporary Christian songs that are upbeat and make me want to dance! You may like the old hymns, eighties, sixties, classical, or even bluegrass; wonderful! God created our love of music to lift our moods, express our gratitude and even express our sadness. It’s one way to work through our emotions.
6. Walk
Taking a walk does so many good things, it gets us out into the sun (see #7). Also, exercise as many of you know releases endorphins, known as the happy hormones in our brain. It’s true, so take advantage of something free and wonderful to just notice life, appreciate the breeze on your face, or the wonder of nature!
However, biblically speaking, walking with God means walking in His ways and in obedience to Him. There is no better way to boost our moods than when we are in step with God.
Ephesians 4:1-3—” I, therefore, a prisoner for the Lord, urge you to walk in a manner worthy of the calling to which you have been called, with all humility and gentleness, with patience, bearing with one another in love, eager to maintain the unity of the Spirit in the bond of peace.”
Psalm 84:11 For the Lord God is a sun and shield; the Lord bestows favor and honor. No good thing does he withhold from those who walk uprightly.
7. Sunlight
Genesis 1:16 “God made the two great lights—the greater light to rule the day and the lesser light to rule the night—and the stars.”
God provided the sun for our benefit! Not only to give us light and warmth, but to make plants grow and feed us. It rules the day. Just think of its power over the earth.
Moreover, taking that walk or sitting in the sun 20-30 minutes will bring a bright light into dark thinking. Soaking up the sun gives us the wonderful vitamin D synthesis I talked about last week. Not only does it build our immune system, it boosts our mood!
Studies show a release of serotonin (the mood boosting hormone) at highest levels during summer sun exposure. (1)
8. Socialize
I know, if you’re an introvert like me, you must internally process emotions privately and in your own time; that is fine for the first day or so of your mood change. You can pray, and agonize with God and to God about all the stuff you’re dealing with. However, after the first day, find we need to find our trusted person or persons with whom to gather. The comfort, presence, and encouragement of other believers will biblically lift our mood!
Hebrews 10: 24-26 —And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.
9.Omega 3’s.
These amazing ESSENTIAL oils are found best in tuna, salmon, sardines, and halibut, so try to eat them at least twice a week in this “preformed” way. If you don’t like fish, and want a different source, try chia seeds, hemp seed hearts, ground flax seeds or flax seed oil which can be added easily to salads. Your body must do a little more work to transfer it to the long chain fatty acid it needs, but still, it’s better than nothing. I mentioned the fish first because it contains the necessary EPA that has been proven in studies to help with reducing anxiety, depression, and boost our mood!
Although I cannot find a scripture that says fish boosts your mood, I do know Jesus ate, prepared, and served A LOT of fish. He called fisherman to serve Him, fed the five thousand spiritually starving people with it, and it was the breakfast he shared with his disciples after his death, burial and resurrection (John 21).
10.Serve Someone Else
Getting out of the house and doing something for someone else is an amazing biblical mood booster! When we are self-focused our mood is down or if overburdened with the care of a loved one, we may feel we are serving enough. But I ask you to just start small; this can be sending a card with a thoughtful note, or even simple text message. If you are particularly energetic, mow your neighbor’s lawn, or help someone load their car at the grocery store. God gives us PLENTY of opportunities to serve others; even if it is just a prayer.
1 Peter 4:9-10 “Show hospitality to one another without grumbling. As each has received a gift, use it to serve one another, as good stewards of God’s varied grace:
I hope these 10 Ways to Biblically Boost Your Mood Help you this week!
References:
https://pubmed.ncbi.nlm.nih.gov/12480364/ Lambert GW, Reid C, Kaye DM, Jennings GL, Esler MD. Effect of sunlight and season on serotonin turnover in the brain. Lancet. 2002 Dec 7;360(9348):1840-2. doi: 10.1016/s0140-6736(02)11737-5. PMID: 12480
10 Easy Ways to Strengthen Your Immune System
How Changing a Few Daily Habits Builds Immunity
My friend, if you want some simple ways to increase your ability to fight off infection look no further. Today, I am sharing 10 Easy Ways to strengthen your immune system naturally. Claude Bernard, the father of physiology said,
Diseases hover all around us, their seed scattered in the wind but they do not settle in the terrain unless the terrain is ready to receive them.
Diseases are here to stay, and viruses mutate, as evidenced by over 100 variants of the flu. Your and my best defenses are given by God above, and mindfully incorporating them into our daily routines will strengthen our immune systems naturally. Here are my top 10.
1. Sunshine
“And God said, “Let there be light,” and there was light. And God saw that the light was good (Gen. 1:3-4a). God’s presence and spoken word provided the light. Later, on the fourth day, He creates the greater light to rule the day and separates the light from the darkness (Gen. 1:16-19). Ruling the day with massive energy production, the sun is busy controlling wind and weather. It also provides life and growth to plants, while synthesizing vitamin D in the human skin.
Although Ultraviolet Rays (UVR) from the sun often get a bad rap. The danger of UVR only accounts for 0.1% of the total global burden of disease, whereas not getting enough sunlight daily accounts for 3.3 billion debilitating diseases (1). For instance, melanoma is often found to be dangerous to light skinned people who need protection from EXCESS sunlight, not ALL sunlight.
“Over 1,000 different genes governing every tissue in the body are now thought to be regulated by vitamin D3 including calcium metabolism, neuromuscular, and immune system functioning”
Meade, 2008
The amount of sunlight you need depends on your skin type. Light skinned people can receive approximately 50,000 IU’s with just a half and hour in the sun. Tanned and darker skinned people may receive anywhere form 8,000 -30,000 IU’s.
God has provided us beautiful provision for our immune systems with this great light. So, I pray you make time today for a little sunshine. It may be obtained on your lunch break or sitting on the front porch for 3o minutes. Letting children play and setting the timer on a phone for 30 minutes before showering them, or yourself, with sunscreen is helpful too. It will do you and the little ones a world of good.
2. Eating Fruits and Vegetables
“The earth brought forth vegetation, plants yielding seed according to their own kinds, and trees bearing fruit in which is their seed, each according to its kind. And God saw that it was good (Gen 1:12). Our Father, God, is such a fine designer, before he creates humankind he prepares for their provision. Scientists are discovering the power of fruits, vegetables, herbs and spices in the form of antioxidants. Polyphenols, flavonoids, carotenoids, are just a few examples of properties in plants that combat oxidative stress on human cells. Therefore, creating anti-oxidants to help us fight damage to cells.
Over the past fifty to sixty years scientists have discovered thousands of beneficial antioxidants in plants to ward off disease, repair cells, and help the body function more effectively. Moreover, they contain sufficient amounts of fiber to nourish the gut and help move waste products of metabolism out of the body. God’s plan in the garden is still good today.
3. Adding Fresh Herbs to Meals Daily
Not only do fresh herbs and spices add delicious flavor to our daily intake, they also provide a profound ability to strengthen the immune system. Rosemary, sage, oregano, parsley, and mint are just a few herbs supplying anticancer, antiviral, and anti-inflammatory power to the cells (1).
Many herbs are easy to grow perennials that can be added to backyard gardens or patio containers for year round enjoyment. Herbs are also helpful in teaching children to appreciate tastes other than sweet! Tangy, savory, and bitter flavors are good to incorporate early in life to train the taste buds for healing benefits of herbs.
4. Restore the Gut Biome
Although, restoring the gut biome may sound like a foreign task, it is essential to the bodies ability to fight disease. The intestines or our “gut”, is responsible for nutrient absorption and establishing a barrier to harmful macromolecules. It is also home to billions of good and bad bacteria. Long-term use of antibiotics kill good bacteria in the gut and allow the harmful bacteria and fungus to grow. Sugar also altars gut biome in a negative way by enhancing the growth of pathogenic bacteria in the gut (I’ll discuss it’s effect on immunity more in # 6).
Restoring gut biome starts with reducing sugar and artificial sweetener consumption. Artificial sweeteners, like sucralose (Splenda) destroy the good bacteria in the gut and damages the replication of others. On the other hand, excess sugar feeds harmful bacteria. Adding fermented foods like sauerkraut, kombucha, kimchi, kefir, and unsweetened yogurt feed the good gut bacteria and allow more to grow.
5. Exercise
Regular exercise, such as consistent walking, biking, hiking or swimming for 30 minutes every day has a positive impact on the immune system. It increases blood flow, conditions skeletal muscles and the heart, improves endorphins that regulate hormone function, and enhances cell function. Neutrophils, helper T cells and B cells are maintained through physical activity (2).
6. Reducing Stress Strengthens the Immune System
Solomon says, “Anxiety in a man’s heart weighs him down, but a good word makes him glad.” (Proverbs 12:25). The repeated stress response we are given by God to flee danger or fight in our defense is constantly triggered through daily stressors. Moreover, the hormones that regulate this response are overstimulated in areas of our lives that are not life threatening. Excess worry over finances, health, relationships, our self-worth, abilities or lack thereof, create tension and steal our joy.
Truly trusting in God and the promises in His word will help us navigate undo or imagined crisis that we struggle to overcome. Although short-term stress is good for stimulating our immune system, long-term stress contributes to excess inflammation and reduces cytokine response and T-cell function over time (5).
Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you,casting all your anxieties on him, because he cares for you.
A beautiful thing God designed to restore our bodies while we sleep is something scientists call autophagy. A process that involves the metabolic function of our cells to clean up the debris and dead cells, while restoring and repairing cell walls. Our bodies are doing more work during the night than when we are awake. That is why it is so important to get a good night of uninterrupted sleep.
A few ways to do this are praying before bed and meditating on God’s Word, turning off the television, disabling Wi-fi beside our bed on our phones, and cutting out caffeine six hours before going to bed.
8. Reduce Sugar & Highly Processed Food Intake
Proverbs says it’s not good to eat too much honey and a man (or woman for that matter) who lacks self-control is like a city is like a city broken into and left without walls! Eating too many sweets is becoming a huge health hazard all around. If manufacturers put it in our cereal, breakfast bars, snacks, ketch-up, salad dressings, sauces, stews and even chips—how are we supposed to limit harmful intakes of less than 10% for ourselves and our children?
We can’t, unless we stop eating highly processed food. The preservatives are designed to keep food on the shelves, but NOT help you fight infection. The body has to work overtime to process all of the chemicals added to our food!
According to medical sources, a high sugar diet is also linked to reduced white blood cell function which affects our ability to fight viruses, bacteria and pneumonia. Some sources report this high sugar intake reduces the WBC by 40% (4). Limiting the craving for sugary beverages can be done by consuming fresh fruit high in vitamin C that helps build the immune system and fight infection.
We can even substitute Kool-Aid with 100% fruit juice. However, without its valuable fiber fruit is just as high in fructose as a soda. So, the amount of sugar can be reduced, and the volume doubled by mixing it with equal parts of water. Kids and adults will adjust their taste buds as they are offered this substitute repeatedly.
So, load up the fridge with fresh strawberries, cantaloupe, kiwi, and oranges today for slow edible grazing throughout the day to strengthen your immune system!
9. Eliminate Smoking & Smokeless Tobacco Products
I know this is a no-brainer, but seriously people are still sucked into this really damaging habit. Especially since smoking and other tobacco products help people cope with stress. Although its addictive pattern is a stronghold for many, God gives us the power through the Holy Spirit to send this addiction away.
Physically, smoking destroys the cilia in the airway that helps cough up dust trapped in the mucous. Sublingually, the chemicals and toxins placed on the plants as they grow are absorbed into the body. Not only do damaging carcinogens enter the lungs and mucous membranes and damage cells, but viruses and bacteria entering the lungs are given opportunity to grow and spread. Stopping today can kickstart God’s beautifully designed plan to strengthen your immune system.
10. Reduce Alcohol Intake
Excessive alcohol on the other hand, depletes the body of necessary B vitamins like thiamine and folate. Over time, this depletion affects the ability of the immune system to fight infection. The standard recommendation of intake is one drink for women (12 oz beer or 6oz of wine) and two for men to prevent adverse effects of Chronic Disease.
I hope these 10 easy steps to naturally strengthen your immune system has been helpful for you today! For more ideas to boost fruits, vegetables, and fresh herbs into your daily routine visit The Garden
Mead M. N. (2008). Benefits of sunlight: a bright spot for human health. Environmental health perspectives, 116(4), A160–A167. https://doi.org/10.1289/ehp.116-a160
Yashin, A., Yashin, Y., Xia, X., & Nemzer, B. (2017). Antioxidant Activity of Spices and Their Impact on Human Health: A Review. Antioxidants (Basel, Switzerland), 6(3), 70. https://doi.org/10.3390/antiox6030070
Weyh, C., Krüger, K., & Strasser, B. (2020). Physical Activity and Diet Shape the Immune System during Aging. Nutrients, 12(3), 622. https://doi.org/10.3390/nu12030622
Dhabhar FS. Effects of stress on immune function: the good, the bad, and the beautiful. Immunol Res. 2014 May;58(2-3):193-210. doi: 10.1007/s12026-014-8517-0. PMID: 24798553
A change in Perspective: Identifying the lens I’m Looking Through
The Lens of The World
Friend, is there an area of your life where you want to see some changes? It could be in a relationship, a habit, or a pattern of behavior you’d like to see with a fresh set of eyes.
I sure do!
In a bible study, I recently learned the lens I look through varies with each situation I’m experiencing. Can you relate?
For example, when Elijah was on Mt Carmel, God empowered him with confidence as fire fell from heaven and consumed the burnt offering. Yet, this proof of God’s power was not enough to keep him from running scared from his enemy, Jezebel. When she threatened to kill him, he fearfully fled to the wilderness (1 Kings 18:38, 1 Kings 19:1-3). Elijah is looking through the lens of a temporary situation instead of eternity or God’s purpose for him here on earth.
I wonder how many people respond to threats to their lives in a similar fashion. When I hear propaganda regarding medical issues, I look at the data through the lens of four years of nursing school. A solid background of disease processes and God’s design for immunity helps me make an informed decision. Although, I still must respond with gentle conviction to those who are convinced otherwise and live in fear.
The Lens of Relationship
However, in relationships I want to see grow, hold tightly to, and pray for solidarity, I sense distance. What is happening here? Why do I make it about me and not see how the other person feels? If I am looking through the lens of a mother, I still want to fix things that hurt my children. And if I’m looking through a wifely lens, I want to feel loved and listened to by my husband.
When they are no longer children, conflict arises because they don’t want their mom to fix their problems. They want her to listen without judgment.
I know, the first response is: “I don’t’ do that!” Let me assure you; I don’t feel like I judge mine either! Although a wise aunt I cried out to in a moment of despair reminded me, “Your whole life is before them as an example. When you live according to God’s word and not according to the flesh, your very actions and way of life make them feel judged.”
Not only that, my husband wants peace to think through his day when he walks in the door, not my onslaught of emotions.
A Change in Perspective
So, a change in perspective is imperative to strengthening these relationships. May the fruit of God’s Spirit override years of insecurity and allow me to respond with grace, love, peace, gentleness, and kindness amid these emotions.
I must be honest with you in these moments; it takes the power of the Holy Spirit to respond this way.
I will stuff my hurt feelings down for years to keep the peace in my family. Yet, it will always simmer below the surface in callous remarks or self-pity. My past brokenness is more likely to burst forth and rear its ugly head when I’m feeling unloved. The thought of people I’ve poured my whole life into not returning my devotion shatters me emotionally. I’ll either respond with anger or withdraw contact.
Even Elijah’s faith was challenged as he poured his whole life into reminding Israel who God is. He didn’t just remind them of His goodness, mercy, and love but to be aware of God’s judgment. The prophet also urged them to turn from false idols and Baal worship. He didn’t just say what he believed; he lived it. The price is their eternal souls. Yet, exhaustion, lack of nourishment, and remorse for not successfully restoring the relationship of their leader with God left him feeling defeated.
I am encouraged to hold fast to God and trust Him to bring my relationships through this refining process just as He did with Elijah. When Elijah sat down under the broom tree and begged God to take his life, “for I’m no better than my fathers,” I sense the enemy’s presence to discourage him and cut his mission short. In the same way, he often pains me in my response to my husband and children.
But God! Look what God does in response!
“Suddenly, an angel touched him. The angel told him, “Get up and eat.” Then he looked, and there at his head was a loaf of bread baked over hot stones and a jug of water. So he ate and drank and lay down again. Then the angel of the Lord returned for a second time and touched him. He said, “Get up and eat, or the journey will be too much for you.”
Biblegateway.com
The Lens of Scripture
The gentle care of Elijah at his lowest moment is so empowering today because I know God cares for you and me the same way. He sees the hearts of the people we long to reach in a much more profound manner than we do. God understands their pain, heartache, fears, anger, and uncertainty much more clearly. Not only that, he allows trials to take place in our relationships so both of us can draw closer to Him.
Please reach out to Jesus today in the area of change you’d like to see in your life. Here are the five steps I took this week to turn the tide of my despair into a change in perspective:
Pray and Confess to God my out-of-control emotions
Message and Ask 3 Trusted Sisters to Pray for Me
Message the person feeling hurt by me and apologize.
Let go and trust God to heal, in His timing, what I cannot.
Love people gently, unconditionally, and faithfully, despite how I perceive them treating me.
I admit this week has been rough, and I can’t say I handled it well. But I can say it was authentic. For a person who cries once or twice a year, it was a blessing to see a fresh area of faith in Jesus give me the power to change. By identifying the lens, I look through (past experience, past hurt, stuffing emotions, anger, and rejection), I can see where the enemy tries to threaten me and my relationships.
His ulterior motive is to drive a wedge between God and me, in addition to the people I love.
Sister, if I did not reach out to others and stay rooted in God’s word daily, Satan would have won!
However, the Spirit of the Lord was upon me; he quieted my longing for death and isolation and gave me life and the warmth of his presence. Flashes of His promises came to me in the form of scriptures I’d memorized. The words of my trusted sisters’ encouragement also gave me a calm resolve. I can trust God and His timing and I felt their prayers begin to break apart the ominous cloud over my soul as it began to dwindle.
Moreover, stepping out to make things right with the one feeling wronged the next day helped me appreciate their view of our relationship. It is far from perfect, but loving people well is a start to lasting change in perspective.
I have the experience of witnessing the long-term results of anxiety and stress on precious sisters in Christ every week. The repeated activation of the stress response causes physical damage over time. Similarly, a picture of a wrecking ball swinging against a concrete building comes to mind in these strong women I love. Just as sharp, fast hits repeatedly strike to weaken the structure of a building, the natural stress response attacks their hearts.
The response to stress is a stimulation of hormones like dopamine, epinephrine, and norepinephrine, preparing her to respond to a perceived threat. As a result her heart rate increases, her blood vessels constrict, blood pressure elevates, there is a release of insulin from the cells, and escalating lipids. A response of God-given hormones designed to help fight or fly away from the perceived threat.
In a genuine emergency, she needs this natural response. However, during everyday life, such as meeting deadlines or keeping pace with a demanding work schedule, the threat is more personal and frequent. It may come in the form of a micromanaging supervisor or tense moments of sustaining peak performance. My friend in the corporate world also adjusts hourly to the lack of resources available to accomplish outcomes in her 40–60-hour week.
Search Me God and Know My Anxious Thoughts
Not only does she face continual anxiety at work, but she also has the pressure of providing for her family. A burden to be alert financially, physically, and emotionally is persistent. Moreover, stressors that stimulate the same emergency response meant for prolonging life in the short term become fast, frequent hits multiple times a day, attacking and damaging her heart.
Her lifestyle is fast-paced, and her heart is pumping with all its ability to keep up with the continual demand. I can empathize with her anxious thoughts. However, I want her to know, God’s word has power over life’s wrecking ball. I imagine reading the Psalms; a lonely shepherd boy who became a King felt sharp, fast hits too. He wrote the most life-giving words of hope during his suffering as he turned his despair towards God.
David says, “Search me, O God, and know my heart; test me and know my anxious thoughts.” There is no doubt David knew some stress. He, too, had an angry, demanding boss, multiple enemies, brothers who were jealous of him, and children who disrespected him.
David served King Saul faithfully despite his ridicule, and he trusted God to conquer Goliath. He was on the run and hiding in caves as his angry boss chased him with an army. The king’s son, Absalom, incited half of Israel against him and took over his palace. Yet, God’s presence and protection assured David, the multiple attempts to kill him would fail.
God’s Word Has Power of Life’s Stressors
At the peak of his stress, he pours out his heart to God and remembers the Almighty’s promise in his distress. David says, “Lord, how my foes increase, there are many who attack me! But You, Lord, are a shield around me. His eyes are swollen from grief as he pleads for evildoers to depart. The assurance of being heard by the Lord is present in his plea for help. You see, he understands the value of examining his thoughts and emotions before God. Therefore, he sings how magnificent God’s name is (Psalm 3:1-3, 6:7-9, 7:9, 17, 8:1).
Although he fell into sin, repentance brought him freedom. Even though he turned a blind eye to his sons’ evil and hard feelings escalated into full-blown nationwide rebellion, he trusted God’s word to see him through.
Through his Psalms, David teaches us to hope in Him who sees all things and works them to our good and for His glory (Romans 8:28). Although Psalm 23 is a frequent chapter written for those who have passed, many who have walked in the shadow of a cardiac event can bear witness; its evil is real and the shadow of death foreboding.
Proof of Power Over the Enemy
The enemy is a life-threatening, chronic condition that requires vigilant attention while managing everyday stressors. My friend, take comfort in David’s words. He trusted God with all his heart on his road to recovery. May you also give Jesus your fears and anxiety as the power of God’s word deflects the wrecking ball of the stress response to your own heart.
Psalm 23
The Lord is my shepherd; there is nothing I lack. He lets me lie down in green pastures;He leads me beside quiet waters. He renews my life; He leads me along the right paths for His name’s sake. Even when I go through the darkest valley, I fear no danger, for You are with me;Your rod and Your staff—they comfort me. You prepare a table before me in the presence of my enemies; You anoint my head with oil; my cup overflows. Only goodness and faithful love will pursue me all the days of my life, and I will dwell in the house of the Lord as long as I live. (Holman Christian Standard Bible, 2003)
Setting our hearts on our Father and Creator opens our eyes to the same encouragement He gives Daniel. For we, like he who loves God, also cry out to our Lord in our distress. We see Daniel as an example of faith under fire in this passage set his heart on God. He sees the destruction and devastation coming upon the people he loves, yet he is strengthened.
Although our circumstances may be different, we too see havoc upon us. Powerless, we begin seeking ways to build up our courage. As we undergo illness, distress, loss, and heartache in our own lives and in the lives of those we love, we cry out to the Lord.
Therefore, we have hope as we read this passage because God always sends comfort and reassurance when we cry out to Him. Daniel’s vision of what will happen to his people in the latter days is devastating. The truth of the conflict in the vision causes him to lose his appetite and mourn for three weeks.
When we receive devastating news or undergo a health crisis, we too can be in the same distress. Weak and wondering, Daniel see’s the messenger of God coming to reassure him in his time of need. Terrified, he falls to his knees. He displays an example of where our posture before the Lord will be when we face Him in our darkest hour.
Moreover, emotional pain and heartache from physical loss can take our breath away and remove our words. However, when we come trembling before God with the devastation of it, He sees our misery. The doubt, fear, and debility are laid before Him. Unseen, our spirit cries out. Exhausted and exposed to our own vulnerability, we fully submit our warring emotions to Him.
As a result, we slowly feel a warmth in the pit of our soul spread like a soothing balm to calm our tumultuous emotions. God hears our cries and sees our surrender to Him. Jesus picks up the pieces laid before Him and methodically puts them in order as the Comforter envelopes us with new courage.
When we set our hearts on God, Jesus touches our brokenness and places us upright in His love. We can then turn to the powerful message of God to reassure us further. In His Word, we hear his voice and understand His intentions. Please be encouraged today by what the angel of the Lord shares with Daniel:
Then he said to me, “Fear not, Daniel, for from the first day that you set your heart to understand and humbled yourself before your God, your words have been heard, and I have come because of your words (Daniel 10:12).
We are not alone.
Our prayers are heard and acted upon as the hand of the Lord reaches out to our inmost being to give us strength. Sometimes it is an illness or loss that brings us to that place of humility. A place that opens our mind to our own vulnerability and mortality. A battle ensues as we begin to fear loss. A possible loss of health, income, or way of life.
We don’t have to be afraid, the Holy Spirit, our Comforter and Protector is present during the battle with us. The temporary things are stripped away to expose the eternal things of true value. Empathy of friends, care of loved ones, as well as the consuming spiritual support of God’s Word.
We are loved! Just as Jesus reassures his disciples, he will not leave them as orphans, He comes to us too. He lives in us, and because our hearts are devoted to him, his commands are a joy to follow. There is freedom for our souls when we see His way and His Word as sweeter than honey.
Jesus says to His disciples, “I will not leave you as orphans; I will come to you. Yet a little while and the world will see me no more, but you will see me. Because I live, you also will live. In that day you will know that I am in my Father, and you in me, and I in you. Whoever has my commandments and keeps them, he it is who loves me. And he who loves me will be loved by my Father, and I will love him and manifest myself to him “(John 14:18-21).
Daniel’s situation is a physical manifestation of what happens to us spiritually in our walk with the Lord. A picture of what is happening in the spiritual realm that we cannot see, although we feel in our hearts and know in our minds. It’s as real as the anger, discontent, and selfish greed of the world around us.
Although, the angel was detained in a spiritual battle, he reassures Daniel his words are heard.
Paul tells us in Ephesians our battle is not against flesh and blood but against powers and spiritual forces of evil in the heavenly places (Ephesians 6:12, ESV).
It is reassuring to know that we are not alone in our battle against the darkness. There are messengers of God battling with us and for us. We battle through our dark and lonely places by knowing and reading God’s inspired word. It is there that we meet God on the page and are heard and feel the comfort of the Holy Spirit.
And he said, “O man greatly loved, fear not, peace be with you; be strong and of good courage.” And as he spoke to me, I was strengthened and said, “Let my lord speak, for you have strengthened me.”
Let the glorious words of “greatly loved” sink in a few minutes. Yes, the angel is talking to Daniel to reassure him, but God’s word assures us of the same promise. God’s love has been poured into us through the Holy Spirit (Romans 5:5). May our hearts be encouraged as we set them on God! We are knit together in love to reach all the richness of full assurance, understanding and knowledge of God’s mystery, which is Christ Jesus ( Col 2:2).
No amount of preparation can prepare us for a devastating diagnose, except this! Courage is facing our fear in the oncoming battle and moving forward anyway. That invisible hand reaching out to hold us upright is the hand of our Lord. I pray he touches you today through the power of his word and renews your courage to face the days ahead with poise and resilience. May God be with you and keep you always.
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And he said, “Oman greatly loved, fear not, peace be with you; be strong and of good courage.” And as he spoke to me, I was strengthened and said, “Let my lord speak, for you have strengthened me.”
Daniel 10:19
How blessed are we that our Father and Creator opens our eyes to the same encouragement He gives Daniel? For we, like he who loves God, also cry out to our Lord in our distress. We see Daniel as an example of faith under fire in this passage. He sees the destruction and devastation coming upon the people he loves, yet he is strengthened.
Although our circumstances may be different, we too see havoc upon us. Powerless, we begin seeking ways to build up our courage. As we undergo illness, distress, loss, and heartache in our own lives and in the lives of those we love, we cry out to the Lord.
Therefore, we have hope as we read this passage because God always sends comfort and reassurance when we cry out to Him. Daniel’s vision of what will happen to his people in the latter days is devastating. The truth of the conflict in the vision causes him to lose his appetite and mourn for three weeks.
The Comforter envelopes us with new courage.
When we receive devastating news or undergo a health crisis, we too can be in the same distress. Weak and wondering, Daniel see’s the messenger of God coming to reassure him in his time of need. Terrified, he falls to his knees. He displays an example of where our posture before the Lord will be when we face Him in our darkest hour.
Moreover, emotional pain and heartache from physical loss can take our breath away and remove our words. However, when we come trembling before God with the devastation of it, He sees our misery. The doubt, fear, and debility are laid before Him. Unseen, our spirit cries out. Exhausted and exposed to our own vulnerability, we fully submit our warring emotions to Him.
God hears our cries
As a result, we slowly feel a warmth in the pit of our soul spread like a soothing balm to calm our tumultuous emotions. God hears our cries and sees our surrender to Him. Jesus picks up the pieces laid before Him and methodically puts them in order as the Comforter envelopes us with new courage.
