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# Mysty Pfeffer: National Board-Certified Nurse Health and Wellness Coach who simplifies getting healthy without overwhelm. RN credentials, faith-based approach, and expertise in managing chronic conditions with realistic steps. Serving Southern Ohio and Northern Kentucky. 

## Sitemaps
[XML Sitemap](https://mystypfeffer.com/sitemap_index.xml): Includes all crawlable and indexable pages.

## Posts
- [What to Expect with an RN Health & Wellness Coach](https://mystypfeffer.com/what-to-expect-with-an-rn-health-wellness-coach/): My main purpose as a RN Health & Wellness Coach is to help you change the lens you see through. The view you and I have of food, activity, relationships, and self all affect wellness. So, if the frame we see life through is skewed or too narrow, we'll get stuck in patterns of destructive behavior.
- [Stronghold Over My Life: Food, Pleasure, Ambition, Or God?](https://mystypfeffer.com/stronghold-over-my-life-food-pleasure-ambition-or-god/): Is the stronghold over my life food, pleasure, and ambition. . . or is it God? I was talking to my friend Dana yesterday, who I call my "spiritual coach", lol. . .and I was trying to process a lingering discontentment in this current season of life.
- [High Protein, Fresh-Milled Einkorn Banana Bread](https://mystypfeffer.com/high-protein-fresh-milled-einkorn-banana-bread/): The High Protein, Fresh-Milled Einkorn Banana Bread came about because this health coach has a really hard time with the texture of pea protein powder! So, if you do too, your're in the right place!
- [Faith + Action and Exercise Snacks](https://mystypfeffer.com/faith-action-and-exercise-snacks/): What does your faith in action look like today? We're going to talk about it. Plus, Rhonda Patrick's idea of "exercise snacks".
- [Paleo and Pilates 30 Day Challenge](https://mystypfeffer.com/paleo-and-pilates-30-day-challenge/): The Paleo and Pilates 30 Day Challenge starts today. It is a way of eating and exercising that supports hormone balance and gut healing, while also reducing inflammation, and increasing strength. Sign me up for those results!
- [Mysty’s Getting Started Smoothie](https://mystypfeffer.com/mystys-getting-started-smoothie/): I want a protein shake without chalky, nasty; powder added to it! Gues what? It's here! A getting started smoothie has naturally protein rich yogurt, with a blend of frozen cherries and berries. Plus, I add Country Farms Super Greens to add more antioxidants, vitamins, pre and probiotics.
- [3 Step Jumpstart to Hormone Balance & God’s Design](https://mystypfeffer.com/3-step-jumpstart-to-hormone-balance-gods-design/): The 3-step jumpstart to hormone balance described below will help you think beyond those confident, concrete claims of marketers, social media influencers, and even your friends.
- [How Jesus’ Kiss of Peace Crushes Excess Cortisol](https://mystypfeffer.com/how-jesus-kiss-of-peace-crushes-excess-cortisol/): Cortisol. It's that lifesaving hormone that keeps our instincts strong, alert to danger, and ready to act at a moment's notice. God's perfect design of our bodies includes the fight for flight response of this vital substance. 
- [5 Ingredient Peanut Butter Pie Minis](https://mystypfeffer.com/5-ingredient-peanut-butter-pie-minis/): These 5 Ingredient Peanut Butter Pie Minis are a healthier version of a timeless treat! My mom's favorite thing is peanut butter. I cannot remember a time when we did not have peanut butter in our house.
- [2026 New Year’s Challenge](https://mystypfeffer.com/2026-new-years-challenge/): I'm so glad you're here! Join me for the 2026 New Year's Challenge!
- [5 Day Diversify Plant Challenge & I Am Statements](https://mystypfeffer.com/5-day-diversify-plant-challenge-i-am-statements/): I cannot think of a better challenge the week of (and after) Thanksgiving than to diversify our daily colorful plant intake! 
- [Gluten Free & Low Sugar Pecan Tarts](https://mystypfeffer.com/gluten-free-low-sugar-pecan-tarts/): Did I say pecan. . . tarts? A group of ladies and myself are finishing up a 4-week Pre-Holiday Challenge. Part of that challenge is no grains or refined, processed sugar. . . at all. So, as it wraps up this week, I thought making a gluten free and maple flavored (no added refined sugar) pecan pie for Thanksgiving would be a nice way to bring a small amount of indulgence back into my life.
- [Energy Packed Peaches & Cream Oatmeal](https://mystypfeffer.com/energy-packed-peaches-cream-oatmeal/): The plan to enjoy peaches is here and it makes a delicious energy packed breakfast. Now, I know if you and I are not running marathons or running our legs off for a long shift, this dish can be a little too energy packed.
- [Conquer Metabolic Meltdown: A Faith-Based Guide](https://mystypfeffer.com/conquer-metabolic-meltdown-a-faith-based-guide/): You know the drill. You start a new weight loss program your friend promises is the ONE to master your metabolic meltdown! You do it for three weeks and the pounds don't budge. You're hungry, tired, and those doughnuts the company supplied for your team are looking irresistible.
- [Crowd Pleasing 3 Step Zucchini Breakfast Casserole Bursting with Flavor!](https://mystypfeffer.com/3-step-zucchini-breakfast-casserole/): The zucchini is on! And this 3 step zucchini breakfast casserole is the dish you and I need to use up some of that abundant squash! You know how it is, one after another come on this plant over night! Before the season is over you and I've dehydrated, pickled, sauteed, froze, or baked enough bread to feed a family of ten!
- [Healthy & Easy 4th of July Treats Kids Love](https://mystypfeffer.com/healthy-easy-4th-of-july-treats-kids-love/): I am always looking for easy and healthy treats my kids will love! So, these easy 4th of July treats fit the bill. Plus, summer makes it so irresistible with all the fresh berries in season. God provides all the beautiful antioxidants we need and combines it with a sweetness we love.
- [Take the 2 Day Per Week Anti-inflammatory Soup Challenge!](https://mystypfeffer.com/take-the-2-day-per-week-anti-inflammatory-soup-challenge/): How about joining me for a anti-inflammatory soup challenge?
- [Super Easy Anti-inflammatory Cabbage Soup!](https://mystypfeffer.com/super-easy-anti-inflammatory-cabbage-soup/): My clients are always looking for a quick jump start to get healthier! I can't think of a better way to help them than to introduce them to this super easy anti-inflammatory cabbage soup. Yes, it's been around a long time. My mother's generation and your grandmother's generation all know about the quick fix 3 day cabbage soup diet.
- [Fresh-Milled Cottage Cheese Pancakes](https://mystypfeffer.com/fresh-milled-cottage-cheese-pancakes/): What better way to increase protein and fiber than with Fresh-milled grains and cottage cheese pancakes! Yep, the latest craze is sweeping the nation and bursting with new ways to feed our families in a healthier way, and I LOVE it!
- [Healthier Eating: Where to Start?](https://mystypfeffer.com/healthier-eating-where-to-start/): Healthier Eating is a difficult start for families who have never embraced fruits and vegetables as daily nourishment. Imagine growing up in schools, homes, daycares, and churches where everything is in a plastic bag or taken out of a box. Culturally, it's not our fault, it is exactly what you and I have experience day after day, and year after year.
- [Fruit & Protein Delight](https://mystypfeffer.com/fruit-protein-delight/): Are you experimenting with all the cottage cheese recipes online? The Protein Delight ideas in this post are inspired by the combinations of fruit and cottage cheese that are all the craze today!
- [One Pot Chicken Thighs with Sweet Potato and Broccoli](https://mystypfeffer.com/one-pot-chicken-thighs-with-sweet-potato-and-broccoli/): One pot meals on a lazy day is a must have in my arsenal for eating clean whole food! This one pot chicken thighs with sweet potato and broccoli dish fits the bill today! Eating healthy can be simple, and fairly economical, when you and I put our minds to it!
- [How Christians Battle Food Cravings Well](https://mystypfeffer.com/how-christians-battle-food-cravings-well/): It's late in the day and numerous thoughts of food come into my head. Three trips to the cabinet and refrigerator follow each other consecutively. The battle of food cravings begins. It's also a signal to stop and re-evaluate where I've been today, emotionally, spiritually, and physically.
- [You Can Please the World or Please God, But You Can’t Do Both](https://mystypfeffer.com/you-can-please-the-world-or-please-god-but-you-cant-do-both/): Maybe I'll start the day with gratitude instead of discontent. I may not be where I expect to be in my career. Or I may not be in the place of residence I desire. However, I can be thankful for work and shelter. Striving to do things that please others won't help me either. Instead, I find myself saying repeatedly, "You can please the world or please God, but you can't do both."
- [One Person White Chicken Chili](https://mystypfeffer.com/one-person-white-chicken-chili/): Several of my friends live alone and are always asking for one person meals. A tiny little pot of one person chicken chili fits the bill! It has all the flavor of a large pot of soup without the dreaded leftovers. Plus, it doesn't become an unrecognizable and forgotten frozen meal 6 months down the road.
- [2025 Sugar Fasting Challenge Devotion and Study-Day 1](https://mystypfeffer.com/2025-sugar-fasting-challenge-devotion-and-study-day-1/): Welcome to the 2025 Sugar Fasting challenge and devotion. Here is what to expect in this 30-Day Challenge:
- [Easy No Knead Banana Bread](https://mystypfeffer.com/easy-no-knead-banana-bread/): I hope you enjoy making your very own No Knead Banana Bread! Let me know how it turns out! Don't forget to subscribe to the site for recipes, health tips, and encouragement!
- [Gluten Free Walnut Chocolate Protein Bars](https://mystypfeffer.com/gluten-free-walnut-chocolate-protein-bars/): Gluten free protein bars are a quick and easy way to add extra protein to a grab and go breakfast. Although the texture of theses bars may be an acquired adjustment, the taste is neutral. There are 5 grams of protein in each of these protein bars, 4 grams of fiber, and it's rounding out a nice amount of potassium, magnesium, and zinc.
- [Understanding Glycemic Response and Cheating Blood Sugar Spikes](https://mystypfeffer.com/understanding-glycemic-response-and-cheating-blood-sugar-spikes/): Sources say 88% of the American population is metabolically unhealthy! Glycemic control is one element that plays a major role in helping us understand how metabolic health declines. We define metabolic disease as a waist circumference in men greater than 40 inches and greater than 35 inches in women. We may also see climbing blood pressure, cholesterol, and blood sugars at each yearly physical.
- [Intentional Celebrations: Balancing Spiritual and Physical Wellness During the Holidays](https://mystypfeffer.com/intentional-celebrations-balancing-spiritual-and-physical-wellness-during-the-holidays/): Intentional celebrations can include a little walking after enjoying our treats. Grabbing a friend or a coworker and braving the cold gives you and me energy, focus, and strength for the rest of the day.
- [You Don’t Understand!](https://mystypfeffer.com/you-dont-understand/): You're right, I don't understand.
- [Super Easy Potato Peel Hash](https://mystypfeffer.com/super-easy-potato-peel-hash/): I love to use every part of the potato when cooking! When they are fresh out of the ground, and cleaned, I peel them to make this super easy potato peel hash.
- [30. . Ish Minute Turkey Meatball & Pineapple Rice](https://mystypfeffer.com/30-ish-minute-turkey-meatball-pineapple-rice/): Turkey Meatball & Pineapple Rice is an easy and delicious meal that will be ready in about 30 minutes. My go to for any easy dish is a well-stocked kitchen with all my favorites on hand for easy preparation and delivery to the table. Isn't that what we all do?
- [Mayo Free Chickpea Salad](https://mystypfeffer.com/mayo-free-chickpea-salad/): Have you ever noticed most jars of mayonnaise in the store are full of soybean oil? Ick! A mayo free chickpea salad sounds much better!
- [Cranberry Macadamia Nut Blondies](https://mystypfeffer.com/cranberry-macadamia-nut-blondies/): An easy and tasty treat is at your fingertips with these low sugar cranberry macadamia nut blondies. It is an end of lunch light sweetness that makes you feel like you are cheating on your eating plan but you're not.
- [Watermelon Rind Pie. . .Yep! The Rind.](https://mystypfeffer.com/watermelon-rind-pie-yep-the-rind/): I'm continually wondering how to reduce waste in food items. So, when summer comes and watermelon is plentiful, making a watermelon rind pie seems logical. Well, it may actually seem a little odd to some people, but being open to possibilities with God's creation is why he gave us a brain, right?
- [Mark 1: Jesus’ Message and Authority Lead to Humility and Surrender](https://mystypfeffer.com/mark-1-jesus-message-and-authority-lead-to-humility-and-surrender/): Mark 1 shows us the beginning of the gospel of Jesus Christ, the son of God. His message of repentance, the faith required to believe, and his authority are all on display. John the Baptist prepared the way,
- [Carob & Almond Butter Dates](https://mystypfeffer.com/carob-almond-butter-dates/): Carob & almond butter dates are small little delights to enjoy after a protein packed meal. Although, carob is not the same as cocoa, it does have a similar flavor. It's milder than chocolate, and if we have a sensitivity to chocolate, or heaven forbid. . . don't like it. . . carob might be a good substitute.
- [3-Step Simple Detox for a Healthier You](https://mystypfeffer.com/my-3-step-simple-detox-why-its-important-to-me/): Simple detox is a process of giving my body a break! I achieve this by eliminating potentially harmful substances from my diet. This is done over a period of time, usually 3, 5, or 7 days. I find it important to detoxify once or twice a year. This helps my body heal from the 10% indulgences I enjoy.
- [Gluten Free Buckwheat/Rice Crackers](https://mystypfeffer.com/gluten-free-buckwheat-rice-crackers/): Great! I have another epic gluten free tortilla failure! No worries, this gluten free buckwheat/rice recipe makes some decent crackers.
- [Chia Flaxseed & Flour Tortillas](https://mystypfeffer.com/chia-flaxseed-flour-tortillas/): Ramping up flavor, fiber, and nutrition in your average tortilla never became so easy and delicious! Chia flaxseed flour tortillas will be a family favorite before you know it!
- [Tasty & Simple Salad in a Jar Ideas](https://mystypfeffer.com/tasty-simple-salad-in-a-jar-ideas/): Don't you just love salad in a jar? Well, maybe not eating it from a jar, but the flavor combination and storage capacity of these tasty mini meals or side dishes is fabulous!
- [Sourdough Spelt & Hard Red Chocolate Walnut Muffins](https://mystypfeffer.com/sourdough-spelt-hard-red-chocolate-walnut-muffins/): A rough week of allergies calls for some healthy comfort food! Yep! Sourdough, spelt & hard red wheat muffins with chocolate and walnuts are healthy! They are also very comforting!
- [Naturally Colored Crackers](https://mystypfeffer.com/naturally-colored-crackers/): I love making these naturally colored crackers with vegetables and olive oil. Beets, broccoli, and cheddar are divided into three parts to make these colorful and tasty crackers.
- [The History of Dyes in Food, Why it Matters, & A List of Safe Foods](https://mystypfeffer.com/the-history-of-dyes-in-food-why-it-matters-a-list-of-safe-foods/): Red dye is associated with DNA damage, inflammation, colitis, and psychomotor behavior alterations in “animal studies”. It's concerning to read the mounting literature on how damaging these dyes have become over the years in relation to children.
- [2 Day Recipe Guide to Maintain Your Metabolic & Immune System Reset](https://mystypfeffer.com/2-day-recipe-guide-to-maintain-your-metabolic-immune-system-reset/): A metabolic and immune system reset is possible with the goodness from God's garden. Is it a cure all? Well, there is some solid research it has been a cure for some people. In many areas of disease, it has been a life saver.
- [Raspberry Millet Breakfast Bars](https://mystypfeffer.com/raspberry-millet-breakfast-bars/): A wheat and gluten free raspberry millet breakfast bar is an easy addition to my weekly meal planning. And my friend, you know, optimal health is all about the planning!
- [Colorful Cauliflower/Carrot Frittata](https://mystypfeffer.com/colorful-cauliflower-carrot-frittata/): I'm always on the lookout for easy breakfasts and a colorful cauliflower/carrot frittata fits the bill. It's simple, delicious, and lasts several days in the fridge. The good news for my low carb and gluten free friends is it fits into their eating patterns, too!
- [Gluten Free Date Nut Bars](https://mystypfeffer.com/gluten-free-date-nut-bars/): Breakfast ideas with a good amount of protein and fiber, and not too much sugar is hard to find. Thankfully, these gluten free date nut bars will help fill the void!
- [Oatmeal Cream Roll Cake](https://mystypfeffer.com/oatmeal-cream-roll-cake/): I am making a low sugar oatmeal cream roll cake during the 28 Day sugar fast because my handsome hubby likes his sweets. After all, he did not agree to do this fast with me. Since he is not on the lower sugar plan at this time, I thought maybe I can give him a lower sugar version to get his sugar intake down a bit.
- [Energy Bars- Copycat Kind Bars](https://mystypfeffer.com/energy-bars-copycat-kind-bars/): I did not come up with this idea, but I love it! I am naming this energy bar a copycat kind bar because it reminds me of a kind bar, taste and texture wise. I also changed the nuts and seeds in the original recipe to the ones I prefer!

## Pages
- [Workplace Wellness](https://mystypfeffer.com/workplace-wellness/): The strengths MPWC brings to this project are knowledge, compassion, nonjudgmental attitude, ability to explain things clearly, and being responsive to employee needs. Mysty’s past experience in workplace wellness, biometric coaching, diabetes education, and master’s in psychology/life coaching prepare her for this program.
- [Membership Registration](https://mystypfeffer.com/membership-registration/): Click the Picture Here!
- [Coaching](https://mystypfeffer.com/coaching/): Hello! Welcome to the program!
- [Login](https://mystypfeffer.com/login/): Welcome Back!
- [Account](https://mystypfeffer.com/account/)
- [Thank You](https://mystypfeffer.com/thank-you/): Your subscription has been set up successfully.
- [Request Appointment and Inquiry Form](https://mystypfeffer.com/request-appointment-and-inquiry-form/)
- [FAQs About MetS Busters](https://mystypfeffer.com/mets-busters-program-12-sessions-all-the-faqs/): Everyone is looking for better and more balanced hormone health! GLP-1s are all the craze, aren't they?
- [Podcast Page for Family Focused Health](https://mystypfeffer.com/podcast-page-for-family-focused-health/): Episode # 1 Introduction to Family Focused Health Podcast Label Reading
- [Free Resources](https://mystypfeffer.com/elementor-3668/): Coloring Pages Color-me-healthy-6-×-9-inDownload Graphics Names of Sugar Tools 414 Better Bonding Challenge Mapped OUt Bonding Tools 414-Better-Bonding-Challenge-1Download 414 Better Bonding Challenge Mapped OUt
- [Speaking](https://mystypfeffer.com/speaking/): Mysty is a highly rated motivational speaker with 25+ years of experience as a nurse. She is also a writer and Bible Study facilitator. Mysty works with groups, individuals, and organizations to educate and empower better lifestyle choices. She is also the host of the Family Focused Health Podcast
- [Coaching Service](https://mystypfeffer.com/coaching-services-for-families/): By the time you're through with this coaching service, you'll have the ability to meet your health goals for life! 
- [Nurse Health Coach: Empowering Better Health](https://mystypfeffer.com/partnering-with-a-nurse-health-coach/): Partnering with a nurse health coach is a good investment for medical practitioners and their patients. Time is important to you and them. Yet in-office visits limit resolutions for long-term concerns, especially with those patients managing chronic disease.
- [Online and In Person Health Coaching](https://mystypfeffer.com/online-and-in-person-health-coaching/): Mysty is coaching clients in Northern Kentucky and Southern Ohio. There are many weight loss coaches in the Cincinnati area, but how many of them are national board-certified health and wellness coaches who are also registered nurses? 
- [Life Statisfaction Wheel](https://mystypfeffer.com/life-statisfaction-wheel/)
- [Home](https://mystypfeffer.com/): As your RN health & wellness coach, I will help you develop simple, life-long strategies for better health.
- [Strengthen Your Heart Blog](https://mystypfeffer.com/blog/): What to Expect with an RN Health & Wellness Coach
- [About Mysty](https://mystypfeffer.com/about-nurse-wellness-coach/): Thank you for stopping here to learn about Mysty, a nurse wellness coach. I've been an RN twenty-six years and certified health coach. I am also a graduate of Indiana Wesleyan University with a master's in Psychology/Life Coaching. My passion is to see people thrive!
- [The Garden](https://mystypfeffer.com/the-garden/): What's in God's Garden, is Good and Fights Chronic Disease!
- [Privacy Policy](https://mystypfeffer.com/privacy-policy/): This website is for providing coaching services, recipes, devotions, free graphics, e-books, and workshop information. All education on this site is for information purposes only and not to be substituted for your healthcare providers advice. Our website address is https://mystypfeffer.com

## Legal Pages
- [Privacy Policy](https://mystypfeffer.com/wpautoterms/privacy-policy/): Last updated: May 28, 2024

## Events
- [414 Better Bonding Challenge](https://mystypfeffer.com/event/414-better-bonding-challenge/): Welcome to the sign-up page for our 4-week 1 day 4 hour better bonding challenge.

## 2025 Sugar Fasting Challenge
- [2025 Sugar Fasting Challenge-Day 7 Strong](https://mystypfeffer.com/2025-sugar-fasting-c/2025-sugar-fasting-challenge-day-7-strong/): Day 7
- [2025 Sugar Fasting Challenge Day 6–Vitality](https://mystypfeffer.com/2025-sugar-fasting-c/2025-sugar-fasting-challenge-day-6-vitality/): The word of the day is vitality.
- [2025 Sugar Fasting Challenge Day 4–Remember](https://mystypfeffer.com/2025-sugar-fasting-c/2025-sugar-fasting-challenge-day-4-remember/): Word of the Day: Remember
- [2025 Sugar Fasting Challenge Day 5-Choices](https://mystypfeffer.com/2025-sugar-fasting-c/2025-sugar-fasting-challenge-day-5-choices/): God gave Israel the law and the choice to follow Him faithfully or live for themselves and follow other gods. He also clearly defined consequences to the path they choose.
- [2025 30 Day Sugar Fasting Challenge Day 2](https://mystypfeffer.com/2025-sugar-fasting-c/2025-30-day-sugar-fasting-challenge-day-2/): Day 2
- [2025 Sugar Fasting Challenge Day 3–Happy Heart](https://mystypfeffer.com/2025-sugar-fasting-c/2025-sugar-fasting-challenge-day-3-happy-heart/): As a child I never had much discipline with sugar. Although, I had plenty of direction and correction from my mom for my words and actions, she didn’t understand the damage sugar had on my growing body. Don't get me wrong, she is a good mom who made me eat my vegetables and finish my protein. . . but sugar was our constant companion.

## Submissions
- [Wheel Submission #7186](https://mystypfeffer.com/wheel-submissions/wheel-submission/)