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.

Hey! You do what you have to do, right?

I can’t leave him out there during Valentine’s Week without some extra attention. Since I’ve received two pictures of him eating sweets this week from vending machines, it’s time to take action!

Poor guy, he can’t get away with anything, LOL.

The recipe comes from my desire to make a healthier version of the famous oatmeal cream pie that has too much sugar (25 grams per cookie verses 8 grams per slice of our cake), additives, dyes, and flavorings. We really just don’t need it to make our oatmeal cream roll cake a tasty dessert!

In addition to NONE of the bad stuff, you’ll find this recipe is also easy and versatile. I bet you can make little cake rounds with it and create your own cream pie! I chose to make a cake roll because it’s easy to cut and store in the fridge and he can have a slice after dinner or for breakfast.

Benefits of Oatmeal Cream Roll Cake

First of all, the most benefit of this cake is the lower sugar content. Most roll cakes call for a cup of sugar, this one has 1/4 cup of sugar, a tablespoon of molasses for color, and 1/8 teaspoon of pure stevia (no xylitol or alcohol sugars). Plus, it has apple sauce for moisture and sweetness.

Oats are a good source of B vitamins, protein, and fiber. So, they contribute to fullness and satiety. The beta glucan fiber content binds to waste products and moves it out of the body while also feeding our good gut microbes. A plus for all of us looking for ways to reduce cholesterol naturally. (1)

They also contain antioxidants like avenanthramides that help us produce nitric oxide and lower blood pressure, while maintaining blood vessels. Oats also contain minerals like manganese, zinc, and magnesium which are vital for heart, muscle, bone, and neurological health.

If you really like oats and their benefits, here are some other oat recipes on my blog you may enjoy!

Devotion

What God puts in the garden is good, my friend! I am always impressed by His divine nature revealed in His creation. Sharing the beauty of His design for healing in the benefits of the grains, nuts, seeds, vegetables, proteins, and fruits He created is sheer joy!

By this we know love, that he laid down his life for us, and we ought to lay down our lives for the brothers.  But if anyone has the world’s goods and sees his brother in need, yet closes his heart against him, how does God’s love abide in him?  Little children, let us not love in word or talk but in deed and in truth.

1 John 3 ESV – See what kind of love the Father has – Bible Gateway

I love how we are given an example to open our hearts and give to others in need. The needs for our neighbors, friends, children, and adults within our community are great! Many are spiritually poor and starving for the truth you and I hold and treasure.

They are also looking for easier ways to feed their families healthy meals that nourish and sustain their bodies. God provides both, and you and I are called to share that love with our gifts, talents, and abilities. Therefore, I hope you enjoy this oatmeal cream roll cake as small gesture of appreciation for you visiting the site!

Oatmeal Cream Roll Cake

If you enjoy this oatmeal cream roll cake leave me a review by clicking the stars! I am always looking for ways to help my family enjoy life and be healthier, I pray your family is blessed by this too!

Take care and look around for more ideas!

References:

Paudel D, Dhungana B, Caffe M, Krishnan P. A Review of Health-Beneficial Properties of Oats. Foods. 2021 Oct 26;10(11):2591. doi: 10.3390/foods10112591. PMID: 34828872; PMCID: PMC8625765.

My favorite no-sugar cookie is hands down, coconut cherry almond! When I say no-sugar, I mean zero unrefined processed sugar and lightly sweetened with a couple of tablespoons of maple syrup.

So, yes, you and I will get some carbs and fat in this delicious cookie for the holiday season, but we will also load up on fiber, nutrients, and antioxidants. That’s why when I do our traditional cookie day, I make this low sugar coconut cherry almond cookie for my personal enjoyment.

Being careful to indulge and not binge is the key to staying on track with healthy eating. One way to do that is to think about the upcoming holiday parties and plan meals and treats accordingly.

Asking ourselves a few questions keeps us aware and intentional about what we are eating.

How many parties am I attending this week and what can I do between them to offset indulging?

What treats at work, school, or home are tempting me between meals that I can choose to set aside and savor after my salad for lunch? Enjoying the small treat after feeding my cells will help me feel satisfied and full. Also, by eating it this way, I am not spiking my insulin or blood sugar between meals.

Some Benefits of Coconut Almonds and Cherries

Since saturated fat has been ostracized for decades, it may be a little difficult embracing its beneficial properties. However, they are still there! For instance, coconut oil has been shown to help with weight loss and Alzheimer’s. It also has antimicrobial, antifungal, anti-inflammatory, and anticancer effects. (1)

As with any high fat, high calorie food, we want to be wise in how we combine it with other foods. When Pacific Islanders ate their native coconuts with all the fiber present, they were at low risk for metabolic disease. Once they began incorporating highly processed (refined white flour, refined white sugar, etc.) foods to their high saturated fat diets, they too became susceptible to increasing risks of cardiovascular disease.

Almonds are also rich in monounsaturated fats, polyunsaturated fats, vitamin E, fiber, potassium, and magnesium, nutrients essential to heart health. (2) Throw in some anti-inflammatory cherries, some fresh milled soft white wheat with all its B vitamins, and overall, you have a decently healthier cookie. As I always say, “What God puts in the garden is good!”

We can enjoy a few treats with our family and friends while keeping the fruit of self-control firmly in our hearts this Christmas season. I pray you are filled to overflowing with the love of God and His plan for restoration for one and all.

The Lord is not slow to fulfill his promise as some count slowness, but is patient toward you, not wishing that any should perish, but that all should reach repentance. 

2 Peter 3:9

I savor the hope, joy, peace of Advent too, but there is something about the love that tops it off and stirs my heart in a way nothing else does. It’s so nice to rest in the love of God, and not worry so much about feeling unloved by others.

I talk more about God’s love in The Gift of Love blog post, check it out if you have time.

In the meantime, I hope this low sugar coconut cherry almond cookie becomes one of your favorite treats for the holidays as much as it is mine!

Coconut Cherry Almond Cookies

I hope you enjoy this easy cookie recipe and share it with your family and friends! I look forward to offering more recipes and health tips on this blog without annoying advertising.

You can always contact me for coaching if you need further assistance in making healthier choices. I look forward to serving you!

Merry Christmas!

Mysty

References In Order of Use:

1. Sekhar S, Makaram Ravinarayan S, Kashmer D Yu A, Kilic F, Dhawan R, Sidhu R, Elazrag SE, Bijoora M, Mohammed L. Are We Nuts Over Coconuts? Studying the Effects of Coconut Oil on Low-Density Lipoprotein and Cardiovascular Diseases: A Systematic Review. Cureus. 2022 Apr 17;14(4):e24212. doi: 10.7759/cureus.24212. PMID: 35637823; PMCID: PMC9132222.
2. Kalita S, Khandelwal S, Madan J, Pandya H, Sesikeran B, Krishnaswamy K. Almonds and Cardiovascular Health: A Review. Nutrients. 2018 Apr 11;10(4):468. doi: 10.3390/nu10040468. PMID: 29641440; PMCID: PMC5946253.

Man, if you’re adventurous but like to keep things simple, try this fresh Bok choy, squash, and herb souffle! It is absolutely savory, filling, and refreshing at the same time!

This is our first year of growing Bok choy in the garden. We ordered the plants from Azure Standard in April but they did not arrive until late May (our drop site didn’t meet delivery minimum in April). At the time, it was the hottest and driest part of our growing season.

I honestly didn’t think they were going to make it!

But I babied them with drinks of water morning and night those first couple of weeks. Thereafter, God was willing to begin the rain showers to feed them abundantly. All I can say is a quality seed, tender loving care, and rain does wonders for my plants!

This sickly little plant went from six inches to nearly three feet in 8 weeks! The Bok choy thrived, too.

Benefits of Bok-choy

According to an article by Lauren Panoff, MPH, ND from Healthline, Bok choy is rich in vitamins C, K, A, and folate. It also has a decent amount of selenium, potassium, fiber, and magnesium. Moreover, its impressive amount of abundant antioxidants help us fight the free radicals of oxidative stress. Antioxidant rich vegetables like this help decrease risks for autoimmune diseases, inflammation, and cancer, too. (1)

An interesting study conducted by Chinese scholars in medicine noted that natural sources of selenium contributed to decreased incidence of stomach, breast, colorectal, lung, and esophageal cancers. However, synthetic selenium supplements had no effect. (2)

Imagine that! God’s goodness from the garden trumps man’s poor attempts to mimic nutrition once again. Be filled and empowered with that knowledge today, my friend! He loves you and provides the very best for you in gardens across the globe.

The addition of squash, eggs, garlic, onions, thyme, and oregano lend their own beneficial properties to this dish as well. Feel free to check out more about oregano in this post.

Devotion

Summer is a time of warmth, opulence, and joy. We can truly appreciate and enjoy the many aspects of creating delicious food for ourselves and others on any given day.  It is especially joyful if we can take part in the creation process as we pick and devise our own meals.

In the bible, summer is associated with abundant fruit, harvest to store, and plenty. (Proverbs 6:8, 10:5, 30:25) When king David is fleeing Jerusalem because his son Absalom rallies an army to take over the kingdom, he is met with the abundance of summer produce, from the faithful servant of Mephibosheth.

When David had passed a little beyond the summit, Ziba the servant of Mephibosheth met him, with a couple of donkeys saddled, bearing two hundred loaves of bread, a hundred bunches of raisins, a hundred of summer fruits, and a skin of wine.  And the king said to Ziba, “Why have you brought these?” Ziba answered, “The donkeys are for the king’s household to ride on, the bread and summer fruit for the young men to eat, and the wine for those who faint in the wilderness to drink.”

2 Samuel 16 ESV – David and Ziba – When David had passed – Bible Gateway

Even in his darkest moments, king David finds favor with God and man. He is cared for and provided for with the summer harvest despite treachery and danger. It is a historical event with profound implications you and I can cherish, too.

Our current circumstances never define God’s love for us, they are simply the consequences of surrounding sin in our lives and others that we cannot escape.

Mysty Pfeffer

However, through it all, God provides a way to cope, and a way to survive.

Although it may be with physical provision when we are in need, sometimes, it may be emotional comfort when we are depressed or lonely. More simply, we may receive just what we need from His life changing Word. It has the power to speak truth into our hearts over the lies of the world.

Regardless of our need, we can be sure God will meet it. In the meantime, my friend, enjoy your summer harvest and all the nutrients they provide as you check out one of many yummy recipes!

Bok Choy, Squash, & Herb Souffle

If you are looking to improve your health you’ll find great low sugar recipes here and plenty of goodies from the garden to experiment with. You’ll also find a RN health and wellness coach to help you work through lifestyle changes that help fight chronic disease.

Thank you for stopping by the site and God bless!

Mysty

Simplifying Health God’s Way

References:

Cai X, Wang C, Yu W, Fan W, Wang S, Shen N, Wu P, Li X, Wang F. Selenium Exposure and Cancer Risk: an Updated Meta-analysis and Meta-regression. Sci Rep. 2016 Jan 20;6:19213. doi: 10.1038/srep19213. PMID: 26786590; PMCID: PMC4726178.

Panoff, Lauren, MPH, RD, February, 2021. Healthline.com. Bok Choy: Nutrition, Risks, and How to Eat It.

If you’re looking for a little take-along snack with your morning smoothie or egg, this ultimate breakfast cookie will help. It’s nutrient dense with pumpkin seeds, walnuts quinoa, and whole grain. It’s also low in sugar, which is tolerable to those who have completed their sugar fast to remove its sweet desire from the pallet.

There are studies to prove you can retrain your taste buds to remove excess salt and sugar. (1)

Keeping sugar at a minimum in our diet for optimal health, is the goal here. We want whole food, all the time! And giving up those highly processed items without nutrients, is a start to better health.

Plus, you can choose if you want to go with baker’s honey (17 grams of sugar per tablespoon and 60 calories) or cane sugar, which has 13 grams per tablespoon. Using 2 tablespoons of honey in this recipe keeps the sugar less than 1 teaspoon per cookie.

Remember, the American Heart Association recommends less than 6 teaspoons of sugar per day to minimize heart disease risks! The American Cancer Society also recommends a low sugar and decreased intake of processed food. (1) So, making our own items and having complete control of the ingredients in them, helps us stay within range.

Exercising portion control is still a must here, as well. Just because they are healthy doesn’t mean we can eat the entire batch!

Practicing intentional eating and making healthy, purposeful choices alongside this cookie to attain fullness is doable.

Good Land

When we look around at all the things available to us in our markets and our farmland, we can see how the Lord has given us good land. I feel a small piece of the promise for Israel came true for Americans too, so many years ago. As they sought freedom to worship in a better land, on the Mayflower and her sister ships, they arrived at a land of plenty.

And they took in their hands some of the fruit of the land and brought it down to us, and brought us word again and said, ‘It is a good land that the Lord our God is giving us.’

Deuteronomy 1:25

Enjoy your good land today, my friend! And while you’re at it, try this ultimate breakfast cookie to get you started! I am here for you, if you need a RN health and wellness coach to guide your through healthier lifestyle changes. Book a consultation here!

I hope you enjoy these ultimate breakfast cookies! if you’re looking for more cookie recipes check out these Vegan Cookies and Low Sugar Lemon Cookies.

References:

May CE, Dus M. Confection Confusion: Interplay Between Diet, Taste, and Nutrition. Trends Endocrinol Metab. 2021 Feb;32(2):95-105. doi: 10.1016/j.tem.2020.11.011. Epub 2020 Dec 28. PMID: 33384209; PMCID: PMC8021035.

I’m using spelt today for my fresh-milled lemon cake roll. All I can say is, it’s been an adventure turning my original pumpkin roll recipe into various fruit flavored concoctions! But mastering the method to prepare this super easy 25-minute cake is worth the effort!

Just imagine all the different flavors! Check out my Dye-Free Red Velvet Cake Roll or my Low Sugar Orange Creamsicle Cake Roll for some delicious examples of ways you can make one too!

The trick for me on this recipe is adjusting the amount of spelt. I started with 3/4 cup and realized the batter was too runny, so I added a 1/4 cup hard white. I used a zucchini squash for added filling, and it may have contained too much water. Patty pan or hubbard squash may give it yellow color with less water content. I’d use whatever squash, (pineapple or banana) you have on hand.

The consistency with the extra flour looked like my original cake batter, so I went forward with that amount for this lemon cake roll. The freshness of lemon sounded so good for a summer treat for my hubby. I decided to use two in this recipe with the zest. Now, if you find this is still not enough lemon flavor, think about adding a small amount of lemon extract. It really depends on the freshness of your lemons.

Benefits of Fresh-Milled Lemon Cake Roll with Spelt

As most of you who follow my blog know, I don’t eat or recommend eating a lot of sweets. So, when I do prepare a treat for my family, I want it to be low in sugar and higher in fiber, protein, vitamins, freshness, and taste. Today, I’m using spelt to make this lemon cake roll. I’m also adding a little bit of hard white wheat.

Well, that wraps it up nicely for this lemon cake roll recipe, my friend. I hope you invite God’s goodness into all of your baking and skip the overly processed items that deplete health. It’s easy to do one step at a time. Remember, I’m here to coach you along the way if you need individual, family, or group coaching, so just let me know on my services page. I look forward to serving you!

God bless!

References:

Ruibal-Mendieta NL, Delacroix DL, Mignolet E, Pycke JM, Marques C, Rozenberg R, Petitjean G, Habib-Jiwan JL, Meurens M, Quetin-Leclercq J, Delzenne NM, Larondelle Y. Spelt (Triticum aestivum ssp. spelta) as a source of breadmaking flours and bran naturally enriched in oleic acid and minerals but not phytic acid. J Agric Food Chem. 2005 Apr 6;53(7):2751-9. doi: 10.1021/jf048506e. PMID: 15796621.

Biskup I, Gajcy M, Fecka I. The potential role of selected bioactive compounds from spelt and common wheat in glycemic control. Adv Clin Exp Med. 2017 Sep;26(6):1013-1019. doi: 10.17219/acem/61665. PMID: 29068605.

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!

I saw this recipe several years ago in a grocery Magazine and they used mayonnaise. I can’t find it anymore, but I remember it was just like my favorite chicken salad recipe with grapes, celery, and pecans.

However, using plain Greek Yogurt in place of the mayo gives it more protein, probiotics, and less inflammatory seed oils. Of course, if you prefer a vegan dish, you can use your favorite coconut or almond yogurt to make this protein rich salad quite nice, without excess oil, too.

Although I make a honey mustard dressing (1/2 cup plain yogurt/1 tsp mustard/1 tsp of honey) you can easily substitute your favorite flavors or leave the yogurt plain. Maybe try paprika, chili sauce, or turmeric with chickpeas. . . use whatever sounds good to you!

I serve this salad over a bed of greens, or in a lettuce wrap. However, it’s also good with a little extra fiber and protein in a Chia & Flax Tortilla!

Whatever you decide to do, I’m sure it will be good!

Benefits of Mayo Free Chickpea Salad

Because everything God puts in the garden is good!

According to the USDA Nutrient Database for reference, chickpeas hold 8.86 grams of protein, 7.69 grams of fiber, 49 mg of calcium, 48 mg of magnesium, and 291 mg of potassium per 100 grams. They have a low glycemic load, which helps keep blood sugars stable. (1)

No spikes and drops in blood sugar are what we want, right?

Several studies cite chickpeas as lowering LDL-C cholesterol and Total cholesterol, while also lowering blood pressure. (1) I’ll take that special loving care from the Creator any day!

The PubMed article I’m citing today, refers to chickpeas as pulses, the edible seed of plants in the legume family. I think it’s interesting the captive Daniel, in the Bible refused to eat the king’s rich food and requested “pulses”. After 10 days he and his comrades looked healthier than all the other men.

At the end of ten days, it was seen that they were better in appearance and fatter in flesh than all the youths who ate the king’s food. So the steward took away their food and the wine they were to drink, and gave them vegetables (pulse, KJV).

Daniel 1 ESV,KJV – Daniel Taken to Babylon – In the third – Bible Gateway

Mayo Free Chickpea Salad Recipe

I hope you enjoy the connection of how well we are cared for and how our health is improved when we take advantage of the simple things provided for us in life!

It’s fun to explore new recipes and flavors as we seek better health, spiritually and physically!

This mayo free chickpea salad is just one of many ways to eat more vegetable-based meals throughout the week.

Have a great week!

References:

Wallace TC, Murray R, Zelman KM. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016 Nov 29;8(12):766. doi: 10.3390/nu8120766. PMID: 27916819; PMCID: PMC5188421.

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.

Anyway, since I like playing with food, I’m giving it a try. If you’ve visited this site much at all you can probably guess the reason why.

The nutritional value of carob makes me a fan!

Benefits of Carob Almond Butter Dates

Carob comes from the Mediterranean area and is rich in phytosterols. It is particularly rich in D-pinitol, an antioxidant that lowers cholesterol and improves blood sugar regulation. It is helpful in scavenging free radicals that can be precursors to cancer, while at the same time reducing oxidative damage to the pancreas and liver. Paired with dates, another polyphenol rich gift from God’s garden, and you and I get a double dose of goodness for improving HDL-cholesterol. (1)

The fiber-rich dried date is slow to raise blood sugar, and also contains calcium, magnesium potassium and zinc. (2) Overall, the nutrient rich benefits of these two garden goodies is well worth the 5 minutes it takes to make them! I love how God puts his divine stamp on everything he makes!

Devotion

So I will bless you as long as I live;
    in your name I will lift up my hands.

My soul will be satisfied as with fat and rich food,
    and my mouth will praise you with joyful lips,
when I remember you upon my bed,
    and meditate on you in the watches of the night;

Psalm 63:4-6 ESV – So I will bless you as long as I live; – Bible Gateway

King David, the Psalmist, praises the Lord despite being fiercely chased by his enemies. His trust is fully in God spiritually and physically, remembering in his thoughts and prayers a relationship outside of his circumstances. How inspiring it is to see a war-torn soul like his search for and praise God with joyful lips.

We can turn to Him in our distress too!

Our souls will be just as satisfied as our tongues are with a sweet and tasty treat!

Carob & Almond Butter Dates

I hope you like the taste of Carob & Almond Butter Dates as much as my friends and I do!

I’ll be looking forward to more ways to use Carob for treat recipes very soon!

It might be a nice addition to some Copycat Kind Bars or Breakfast Bars!

Take care, and God bless!

Simple detox is a process of giving my body a break! I do this by eliminating potentially harmful substances from my diet for a period of time, usually 3, 5, or 7 days. It’s important to do this once or twice a year to allow my body to heal from the 10% indulgences I enjoy.

Plus, the overexposure of ultra-processed food and things in my environment are causing stiffness and joint pain. Maybe you can relate!

Chemical laden items in packages sold in the grocery store and labeled “food” are filled with preservatives, additives, flavorings, inflammatory oils, salt, and sugar. Even some of my favorite “healthy” items which are good for others, may not be good for me.

I know this, yet I am a creature of habit and I’m still overcoming the culture around me and what it says is OK!

Although my body is constantly in detox mode when I consume these items, it’s nice to give it a break between meals by fasting. I can also offer fresh, clean, fruits and vegetables for several days to help it remove wastes more effectively.

In the process I can identify and eliminate food intolerances. So, here is my personal 3 step process for a simple detox.

Simple Detox in 3 Steps

1. Prepare Mentally

Preparing mentally will not only make the process easier, but it will also make the purpose of detoxing clear. Why is this valuable to me at this time?

Praying for guidance is always a priority for me, as well as consulting a health care provider to determine possible personal contraindications.

For instance, if I am very young, or have young children, detox will entail removing all sugar, processed meats, and chips from their eating plan and replace them with all fruits and vegetables. The rest of the eating plan would stay the same.

The same idea works for the elderly. However, pregnant or breast-feeding women are not good candidates for detoxification because stored toxins can be released into the breastmilk and given to the infant. Good thing, I’m not pregnant!

Nor am I taking medications that lower blood sugar or blood pressure, which requires extra caution because both will naturally be lowered as I produce my own nitric oxide and let the body do what God designed it to do!

Asking myself some basic questions is helpful too:

• What do I hope to accomplish with this detoxification process?
• What reliable resources have I found that will help me do this safely?
• How will I handle the discomfort of withdrawal?
• Do I want to purchase a prepared kit from my health care provider or just eat clean and remove toxins?
• Last, but certainly not least, what scripture can I memorize to help me remember why this is important?

  For though we walk in the flesh, we are not waging war according to the flesh. 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

2 Corinthians 10 ESV – Paul Defends His Ministry – I, Paul, – Bible Gateway

2. Plan Sufficiently

Simple detox is doable with some sufficient planning. If my family is not participating, I will have to get some meals prepared ahead of time for them to consume. I need a grocery list of items that support detox, like organic fruits and vegetables, a good water filter, and some herbal teas.

Here are some ideas I use to plan sufficiently for the three, five, or seven days:

• If detoxifying by eliminating processed foods— I Purchase only whole food items at the store
• I also buy plenty of fresh fruits and vegetables, nuts and seeds. (No peanuts. . . goodbye 1 jar a week!)
• Omit dairy (milk, cheese, sour cream, yogurt) eggs, meat, and bread. (Bread, eggs and yogurt are hard for me to give up!)
• Stock up on quinoa and brown rice.
• Consider a multivitamin for any possible lack of intake.
• Drink green tea and herbal teas instead of coffee or soda. (Um, coffee. . . . .the hardest part of all for me!)
• Pick a day to begin that I can rest and feel bad, because headache and general malaise are common and going to take place with withdrawal.

3. I keep a Journal

Journaling my progress via FB video was helpful in articulating the changes taking place in my body through the 7-day process. It also helps me identify possible food intolerances as well as addictions I need to lay before the Lord.

I normally fast by eating very clean and removing ALL ultra-processed foods–So, organic tortilla chips/coffee/ 72% cacao chips with minimal sugar/ all-natural crunchy peanut butter/homemade kombucha are out!

Friend, if I can just be vulnerable here a minute, I need you to know. . . coffee is such a stronghold for me, I wanted it after every meal, like a smoker wants a cigarette.

KNOWING it leaches vitamins and minerals out of the meal I just ate and vital minerals out of my bones did not stop me from drinking it. . . .many times.

The struggle is real! I need this time of reflection and restoration.

For this detox I purchased the Core Restore 7 Day Detox because it was doctor approved and I wanted the extra support of specific nutrients for detoxification. I was told I could eat all the organic fruit and vegetables as I wanted “as much as I want”.

I’ve felt deprived doing detox before, but the idea of eating as much as I want did not sit well with me. I am prone to excess eating. Therefore, I do expect limitations on the amount of fruit I eat when I detox. Excess fruit spikes blood sugar unnecessarily.

I think about this as day 5 of my detox fell on Mother’s Day and I kept walking past the bowl of grapes and blueberries. . .grabbing a handful with each pass. No wonder there was no weight loss for me personally, when others lost several pounds.

Needless to say, most of my eating pattern did not change. Since, my weight is normal, that was not my intention.

However, the severe stiffness in my joints and creaky ligaments that felt like early rigor Mortis were gone after day 5! I literally felt 10 years younger!

Summary Results of My Simple Detox

I felt so good after this 7-day restoring process, that I continued to omit coffee, bread, peanuts, and yogurt. I believe those three items are the reason I am so stiff and sore most of the time.

The amazing thing that happened is I can now eat peppers and tomatoes again without reflux, when I could not tolerate them before—because of too much acid.

Moreover, the bloating and discomfort after eating is also gone—thanks to no bread or beans, I’m sure! I reintroduced eggs and did not notice a problem. I am also drinking kombucha without any symptoms.

Overall, it was a wonderful experience and I’m happy to move on to the next phase of my restoration with a Fasting Mimicking Plan. So, stay tuned. If you are looking for some clean vegan detox recipes I have plenty on my blog!

I’d be happy to coach you through your doctor supervised program, too! Locally I have one to suggest for best results! Contact me here: Mysty Pfeffer Wellness Coaching – Georgetown, OH (clientsecure.me)

Great! I have another epic gluten free tortilla failure! No worries, this gluten free buckwheat/rice recipe makes some decent crackers.

All of the ingredients for this little soup side are costly, so learning to repurpose such failures is necessary. After all, who wants to throw away food?

Benefits of Buckwheat/Rice Crackers

Homemade crackers are nice to have around because you and I control the oil, the salt, the flavor, the nutrients. No soybean or seed oils here! Adding chia and flax seed give this multigrain, gluten free cracker more fiber and protein, too.

Buckwheat is known for the flavonoids rutin and quercetin. Rutin is an antioxidant derivative of quercetin thought to be effective in reducing oxidative stress in neurodegenerative disorders. It helps reduce inflammatory cytokines and improves nerve cell protection in vitro for Parkinson’s disease, too. You’ll be happy to know, rutin is also found in cherries, grapes, apricots, oranges, grapefruit, and plums. (1)

Quercetin, in buckwheat and many other vegetables has been studied for its ability to improve physical and mental status. It’s antiviral and beneficial in removing heavy metal poisoning and pesticide damage in cells. But not only that it is also touted for helping to fight off cancer cells and diabetes. (2)

To top it off, the added chia and flaxseed in this buckwheat/rice cracker provide a valuable omega 3 precursor (ALA), which is beneficial for lowering inflammation. As you know, less inflammation throughout the body means less problems with stiffness, high blood pressure, and cardiac problems. Plus, the high fiber content of these nutritious seeds and whole grain brown rice make this failed mess a healthy, antioxidant rich, snack.

Devotion

“At least there is hope for a tree:
    If it is cut down, it will sprout again,
    and its new shoots will not fail.

Job 14 NIV – “Mortals, born of woman, are of few – Bible Gateway

What God puts in the garden is good! The beauty of whole food and antioxidant power in study after study I read reveals his divine nature!

And friend, if the trees in the woods can’t fail to sprout new growth, neither can we.

The best news is, it applies to every area of our lives where we fail.

Do you fail in areas of self-control? He has the answer. He fills us to overflowing when we place our full trust in him.

Do you fail in relationships? He is the giver of peace and teaches us how love surpasses all hurt and disappointment.

Do you lack confidence? Rest in the assurance that every failure is a learning experience that sprouts hope for tomorrow.

When we face difficulties, we can rest assured God is pruning us to produce more fruit in our lives. We realize we cannot do these health changes on our own, we need strength from him and other believers.

Gluten Free Buckwheat/Rice Crackers

I hope you enjoy them as much as my MetS Busters group did this week! MetS Busters is a 12-week metabolic rehabilitation program designed to help participants lower blood pressure, triglycerides, waist circumference, blood sugar, and inflammation! I’m getting great feedback and testimonies of progress as participants learn new ideas, gain the support of their peers, and implement tried and true coaching tools!

Check out more cracker recipes here:

Oat and Quinoa Crackers

I am here for you if you need spiritual and physical health coaching! Take care!

References:

Enogieru AB, Haylett W, Hiss DC, Bardien S, Ekpo OE. Rutin as a Potent Antioxidant: Implications for Neurodegenerative Disorders. Oxid Med Cell Longev. 2018 Jun 27;2018:6241017. doi: 10.1155/2018/6241017. PMID: 30050657; PMCID: PMC6040293.

Deepika, Maurya PK. Health Benefits of Quercetin in Age-Related Diseases. Molecules. 2022 Apr 13;27(8):2498. doi: 10.3390/molecules27082498. PMID: 35458696; PMCID: PMC9032170.

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.

I like anything that works as a jump start to reset the way we fight disease and get our metabolism functioning better. More to the point, it was God’s plan to provide it for us when He created our first ancestors. Everything is in the garden to keep blood pressure stable, reduce painful arthritis, and eliminate multiple gut issues.

So, if you’ve heard of the Fasting Mimicking Eating plan, developed by Dr. Valter Longo stay tuned. He perfected i a detox meal plan and many have felt the results. If that is you, continue with that 5-day meal cycling plan as instructed by your health care provider.

However, if you have already done the plan for 3 months or 6 months as suggested to restart metabolism and improve the autoimmune system and want similar recipes to mimic as a maintenance plan a couple of days per week, this post if for you!

Now, remember, this way of eating is only temporary, and it is not medical advice, you have to follow your health care provider or dietician for that, right?

Also, in his book Dr. Longo advises people with kidney problems, people taking blood sugar lowering medications, and those over 70 or under 18 to obtain medical supervision, or not do a fasting mimicking plan at all.

This 2-day Recipe Guide is intended for those people who have already been approved to follow the plan by their doctor or healthcare provider and have not experienced nutritional deficiencies or medical problems.

Oh, and you’ll lose a few pounds or maintain weight loss when you use the recipes in your two-day per week maintenance routine.

Prep Day for System Reset

The following recipes can be prepared in 2 hours with clean up! You’ll need plenty of storage containers for these handy snacks and entrees.

Crackers for the System Reset

The Value of Intermittent Fasting for System Reset

Intermittent fasting is defined as not eating between meals or after dinner. Yes, it’s that simple. It always boggled my mind to follow Diabetes guidelines for instructing people with diabetes to eat three meals a day and two snacks.

SAY WHAT? Eating all day is what gets people with Type 2 DM in trouble in the first place. Notice, I said Type 2. If someone has Type 1 DM or Type 2, and is just starting insulin, the instruction process may be a little different until they adjust to their medication.

Regardless, continual eating (especially without moderate activity) will continually spike insulin and fat storage, whereas intermittent fasting lowers blood glucose and prevents excess insulin spikes.

It is a sad example of a broken paradigm that is counterproductive to a system reset a fasting mimicking plan offers.

System Resets Require Water!

While we are talking about the importance of fasting and eating clean, let’s not forget water. It is and always will be our appetite suppressant, fuel starter, and best nourishment! We are wise to start the day with at least 8- 16 ounces of water a day, before anything else!

In the hospital, when people are dizzy, and their blood pressure drops —-we give them fluid!

Let’s face it—we have to have it. Our cells crave it, and we feel like absolute crap when we don’t get enough of it for our joints and ligaments! And when we wake up from an 8 hour fast, we are dehydrated and need it to get our bodies ready for the day.

If you don’t like water, add a little cranberry juice or half of a lemon to flavor it more. Rest in the fact that your liver, kidneys, and bladder will be happy—even if your taste buds are not.

The amazing thing about repetitive action is, eventually, those taste buds come around too.

More System Reset Recipes

After all, taste is important when it comes to enjoying life, right? I want to arm you and your family with delicious soups, stews, and side dishes that leave you feeling full and satisfied, not deprived.

That is the whole purpose of this post and a system reset recipe maintenance guide. The Derailing to Detox in 7 Days post has many more ideas and recipes available too, so please check it out for more heart healthy, fasting mimicking ideas!

Remember what God puts in the garden is good! I am here for you and want the best for you and your family. If you need a RN health coach to help you out book a discovery, call here: Mysty Pfeffer Wellness Coaching – Georgetown, OH (clientsecure.me)

I will leave you today with some heartfelt prayers for restoration spiritually and physically! God’s word reminds us to resist the devil and he will flee. He is the god of this age and of “worldly” things that distract us from health and purpose.

We can be deceived in our hearts in regard to following Jesus and in our bodies by falling for marketing schemes and addictions that steal our health physically.

The disciples following Jesus suffered both, physical and spiritual pain, yet they remained steadfast in their trust and hope for a life with Him eternally. We can too!

 And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you.

1 Peter 5:9-11 ESV – Resist him, firm in your faith, knowing – Bible Gateway

Thanks for stopping by and checking out the health tips and recipes! Share it with a friend if it is helpful!

God bless you!