Potato and Tomato Salad is a delicious summer salad combination using what’s on hand in the garden. Since this combination provides quality C and A vitamins, potassium, as well as lycopene, its quite nutritious. Making it a good portion of God’s goodness to strengthen our hearts.
My Flesh and my heart may fail, but God is the strength of my heart and my portion forever. Psalm 73:26
I was reading in my study time this morning about grace. I’m thinking about how it has strengthened my heart over the years. I hope His Word is a source of strength for you too. I also hope you enjoy what is available in the garden to strengthen your body today, even if that garden is the produce section of your grocery store!
My prayer for you: God in heaven, your love astounds me daily and your presence is vital to my being. I am humbled by your grace and thank you intensely for your forgiveness. You are the same yesterday, today, and forever—not bound by time in a fragile human frame like mine. Please be with those seeking more out of life than their current experience. You are more satisfying than material things and guide them to the way everlasting. In Jesus’ name, amen.
I used to love tomatoes, and even though I cannot eat them very often, we still love to grow them. Are they not just spectacular to look at in this basket? For many, they will make a delicious potato and tomato salad.
Potato & Tomato Salad
6 Medium Red Potatoes
1/2 Vidalia Onion
1 Clove Garlic Minced
7 Cherry Tomatoes Chopped
1/2 Cup Spinach or Basil Pesto
2 Tablespoons Organic Extra Virgin Olive Oil
1 Teaspoon Salt
1/2 Teaspoon Pepper
Boil the potatoes until tender with the clove of minced garlic. Drain the water. Pour the 2 tsp of olive oil over the potatoes with the salt and pepper and let cool. You could add 1/2 tsp garlic powder and onion powder to the potatoes or No Salt Spice Blend.
Dice the tomatoes. Set aside.
Create your own Pesto: Pulse 1 cup of spinach (or basil) in a blender with one to two tablespoons of olive oil and two tablespoons nuts ( I usually use walnuts, today I accidentally grabbed pecans, yummy) .Add two tablespoons of shredded Romano cheese. Pulse until almost a paste.
Add this and the tomatoes to the "mostly " cooled potatoes. Top with shredded Romano.
I hope you enjoy this summer salad as much as my family does.
Use what you have on hand. What’s in the garden is good! 🙂
You can also use your potatoes to make this really nice potato soup!
Don’t you love a special day of the year dedicated to focusing on just being Thankful!
Although, every day is an opportunity to share gratitude individually, as a nation our hearts and minds are focused on that one special day to give thanks. How do we teach the little ones in our lives thankfulness?
We can offer to load a sack of groceries into the car for someone with small children in the grocery store parking lot. We can smile at a lonely elderly person. Maybe even share some leftover turkey with our widowed neighbor.
Not only do small acts of kindness instill a sense of gratitude in our little ones, but also those we serve. The love of Jesus is sewn into the hearts at the end of every act of kindness. It is a beautiful thing to behold. Look at the following scripture on thankfulness:
Oh give thanks to the Lord; call upon his name, make known his deeds among the peoples! (Psalm 105:1)
So share a little love and thankfulness with some friends today with that leftover turkey. Here’s what you’ll need for a twist on turkey salad.
Combine all ingredients, store in the refrigerator until ready to use. Enjoy!
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.
This way, we keep the majority of minerals and vitamins found in the peel of the potato for all of our body’s needs. Waste not, want not, right?
The surprise spice that gives this dish a different spin is the ranch seasoning and chicken apple sausage. Yum!
Potato Peel Hash Benefits
Combined with spices from the herb garden, alongside some onions and peppers, this tasty dish stacks up as a nutrient dense main course. According to a PubMed article, a serving of baked potato can provide 18% of our daily requirement of potassium, 6% of our copper, magnesium, phosphorous, and 2% of our calcium and zinc. (1)
For you and me the mineral composition of plants is important because we need them for every muscle contraction, all nerve impulses, maintaining water balance, and so much more!
Even more impressive, is when we look a little deeper, we find there are over 200 potato genotypes! Colleges studying the mineral content of various potatoes find red potatoes have the highest mineral content, and russet potatoes the lowest.
Of course, the various colors and types of potatoes will provide a variety of different minerals for us to enjoy at our leisure. In general, they are a better nutrient dense option over French fries, any day!
My hubby and I have enjoyed growing them at home since early 2000. If it’s not raining, we plant them the weekend after St. Patrick’s Day. Although each year holds its challenges, we’ve learned they like cold weather, lots of rain and rich deep soil. More importantly, it’s well worth the care and effort of growing these special plants so we know how our food is produced.
It makes it hard to waste any part of this fruit of the earth, too!
Sure, we could place the peels in the compost pile and reuse for fertilizer. But who wants to do that when we can make a delicious meal like this potato peel hash?
Devotion
God has been good to provide! He always is! When I think about how hard things were for ancient people it makes me respect gardening work so much more.
Can you just imagine the amount of water we use each day compared to them? It seems unreal, picturing them lugging water from a well or river source to their homes. I’m sure they took many trips to those places and providing for the animals and plants first would take most of their day.
It makes me appreciate the availability and convenience of our water source each time I turn on the faucet for a drink or to boil water for tea! God is always faithful and giving of his wonderful gifts. We see His divine nature in the things He made all the time!
Even though I cannot outgive God, I can be consistently thankful for each tender shoot of plant that appears each spring. Loving Him and giving Him praise for the ability to tend the plants, enjoy their growth, and anticipate digging into their earthy goodness at harvest is something we look forward to each year.
Let us enter His presence with thanksgiving; let us shout triumphantly to him in song.
For the Lord is a great God, a great King above all gods.
The depts of the earth are in His hand, and the mountain peaks are His.
The sea is His; He made it. His hands formed the dry land.
Come, let us worship and bow down; let us kneel before the Lord our Maker.
The Psalmist goes on to say we are the people of His pasture, the sheep under his care. Today if you hear His voice: Do not harden your hearts! (8a) Whew! To know and appreciate His tender loving care is a special feeling, my friend. Rest in it as you enjoy this recipe!
Clean and chop all your potato peels to make 1 cup –any leftover can be combined and frozen for later use.
In a skillet melt a tsp of avocado or coconut oil. Add the onion, and peppers and cook 2-3 minutes.
Add the chicken apple sausage, then the potato peels.
Season with the ranch dressing, stir well, and cook another 8-10 minutes or until the potato peels are tender.
I hope you enjoy this very simple potato peel hash! If you’re new to the site please subscribe to receive health tips and recipes in your inbox a couple of times a month. While you’re here check out other potato recipes like this Potato and Tomato Salad-– Fun fact! Cooled potatoes become a resistant starch, meaning it’s structure changes from a sugary fat storing molecule to a gut feeding microbiota nourishing fiber! How cool is the potato?
Have fun trying the recipes! If you need a health coach for workplace wellness, individual, or family, I’m here for you! Check out the services page here!
God Bless!
Mysty
Simplifying Health Faithfully
References:
Pandey J, Gautam S, Scheuring DC, Koym JW, Vales MI. Variation and genetic basis of mineral content in potato tubers and prospects for genomic selection. Front Plant Sci. 2023 Dec 22;14:1301297. doi: 10.3389/fpls.2023.1301297. PMID: 38186596; PMCID: PMC10766833.
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?
We’ve got our favorite grains, lean meats, beans, root vegetables, salad greens, extra virgin olive oil and spices ready to go!
It makes quick meals a snap and we are leading our families with zeal. Plus, we can pair this meal with a brightly colored side salad of fresh greens, peppers, tomatoes, and fresh herbs and we’ll meet a good chunk of our nutritional needs for the day.
Benefits of Turkey Meatballs & Pineapple Rice
There is a good amount of quality protein and fresh herbs in this dish. But even better, we get sweet pineapple with its bromelain to help us digest our food well. God knew exactly what we needed before the foundation of the world, and he took care and love providing it in the things he created for us!
The zeal of his leadership makes me smile every time I think about it. It makes me want to follow in his footsteps. Do you follow him and lead with zeal, too?
Devotion
Romans 12 describes the various gifts of grace given to the body of Christ. Among the many gifts, leading with zeal stands out to me for busy parents struggling to care for their families spiritually and physically. It is a massive job we do not take lightly, and we need all the grace we can get!
. . For as in one body, we have many members, and the members do not all have the same function, so we, though many, are one body in Christ, and individually members one of another. Having gifts that differ according to the grace given to us, let us use them: if prophecy, in proportion to our faith; if service, in our serving; the one who teaches, in his teaching; the one who exhorts, in his exhortation; the one who contributes, in generosity; the one who leads, with zeal; the one who does acts of mercy, with cheerfulness.
Zeal comes from the Greek work zelos that sounds like boiling water bubbling over. That inner feeling of doing well for others. Setting an example for our children to be people of integrity, honor, and trustworthiness is well worth our hard-fought efforts. Knowing God placed this gift before us and in us, makes it truly doable. . .and enjoyable.
So, here you go! Lead your kids with a 30. . ish minute meal and 5-minute devotion on zeal!
Turkey Meatball & Pineapple Rice
30. . Ish Minute Turkey Meatball & Pineapple Rice
1.5 lbs Ground Turkey
1/2 tsp Salt
1/2 tsp Pepper
1/2 tsp Cinnamon
1 tsp Parsley Flakes
1 tsp Onion Powder
1 tsp coconut aminos
Pineapple Rice
1 cup Rice
2 Cups water
1 Cup Chopped Pineapple
1/2 Red Pepper
1 Clove Garlic
1 tsp Coconut Oil
1 tbsp Chives
2 tsp Coconut Aminos
Preheat oven to 400 degrees (Convection Oven if you have one)
Place the turkey in a bowl and add all the spices, mix well and roll into 1 inch balls
Place on a baking sheet and bake 18-20 minutes or until done
Pineapple Rice
Prepare the rice according to the package instructions
I hope you enjoy this turkey meatball & pineapple rice dish as much as we did! There are so many fun ways to make 30 ish minute meals check out the site to find vegan ideas or other quick main course meals! Your talents will bubble over with all the ideas you come up with!
Have a great day and remember to serve your family and others with zeal!
What God puts in the garden is good!
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!
You be sure to do the same and make it your own! You and I can all thank the lovely German lady on YouTube, Lena, (from Sweet and Healthy) who made these little rounds and called them cookies.
Trust me, they are not cookies!
But they are simple to prepare, low in natural sugar (honey), and full of protein and yumminess! She has many ideas, and they are all low in natural sugar.
The only reason I am posting this as a recipe here is so I can calculate my nuts and seeds of choice in the recipe plugin and see the macronutrients available in these energy bars.
Each energy bar round has 10 grams of protein, 4 grams of fiber, and only 2 grams of natural sugar.
Benefits of Energy Bars
Nuts and seeds are rich in heart healthy fats! They are good sources of protein and fiber, too!
Not only that, but nuts and seeds in these bars provide good source of vitamin E, some B vitamins, magnesium, potassium, selenium, and zinc.
They help us feel satisfied after a nice salad, keep us feeling full longer, and have just enough sweetness to feel like an indulgence!
Can you imagine drizzling some honey and salt over the top? Or maybe, adding dark chocolate chips?
There are so many ways to make them your own! Have fun experimenting with them!
Energy Bars–Copycat Kind Bars
1 Cup Raw peanuts
2 tbsp Pumpkin Seeds (hulled)
2 tbsp Hemp Seed Hearts
2 tbsp Sesame Seeds
2 tbsp chia seeds
2 tbsp walnuts
2 tbsp sunflower seeds
1 egg
1 tbsp honey
Mix all the ingredients together in a bowl and place into a round cookie cutter onto a cookie sheet.
Bake at 350 degrees for 15 minutes or until golden brown.
My son, eat honey, for it is good,     and the drippings of the honeycomb are sweet to your taste.
Ok, January week 3 meal prepping is underway for the week! Hang in there, busy friend, this is doble! I will list the items and the cost and keep it simple for you.
How are we thinking differently these days about meal prepping?
Maybe we’ve made the decision to move more, have a better attitude, trust the Lord more and the world less, or maybe we are making better choices in our eating habits.
The thought patterns may be small but. . Oh! How effective they become when we take one step at time, master it, then move forward.
Intention is the key for me when it comes to all of these factors. I have to start with prayer, then move to Bible reading first thing in the morning.
As the day progresses so does writing tasks, workflow, moving, and eating. One of my favorite things to do to make my life flow more effectively and help me stay on track is to meal prep.
Although I move between making wraps and quinoa bowls, soups, salads, and meat dishes. . . all play a huge part of my meal prepping days and being intentional.
January week 3 Meal Prepping is super simple and delicious:
Keep in mind, I use organic in all of my meals as much as possible because of the heavily laden pesticides sprayed on our food. So, the prices below reflect that cost.
If organic items are not available or I can’t afford them, I soak the food in baking soda and vinegar to remove the pesticides and rinse them well. I do this with organic, too!
Here are January Week 3 Items and the cost:
Organic whole chicken —-$16 (sometimes I get two when they are close to expiration, so keep an eye out!)
Carrots —$2.99 for 32 ounces
Celery—$2.79 one bunch
Onions—$1.59
Garlic—$1.99
Salsa– $1.79
Spring greens–1 lb—$5.99 or 5 ounce container for $3.29
Wraps–-Make your own, the recipe I have makes 12 medium wraps, or 16 small. I seriously could not find a decent wrap on the Kroger website that has quality ingredients. If you find one use it!
So, a total cost of this meal prepping is $29 (rounded up) is for 6 servings of soup, 12 Wraps (I already had the flour), and 6 salads. That’s three days of eating for two in our house. It may be two days if you have young children, or 1 day if you have growing teens!
How to do it!
One whole organic chicken in the Instapot for 32 minutes (its 8min per pound)
Chop carrots, celery, onions, and garlic.
Get a small jar of salsa ready (or chop fresh tomatoes/peppers/onions)
You’ll be finished chopping in less than 32 minutes.
Pull the chicken out carefully, and let cool a few minutes until it’s ready to handle.
Separate it into three sections, removing the gristle and bones (I totally puree all the tiny bones and meat in my bullet and only the large bones and skin are wasted, I keep it for my chili) keep the broth and place it in the soup pot of veggies.
One section is shredded for wraps, one for soup, and one for a salad.
Don’t you get excited when life becomes a little easier and you don’t have to think about what to cook for dinner every day?
There are more ways to use wraps on this blog so please check them out! I am here to serve and encourage you in your health journey! It does take work, but I think you and I are up to the task!
Devotion
We can’t do this alone; it takes a good network of supportive people. It reminds me of Nehemiah rebuilding the wall around Jerusalem in the Bible. He had the torn down wall, ruined city, and the people on his heart. Mourning what was lost and thinking about its previous splendor and purpose to honor God, he stepped up to make a difference in the lives of his people.
He rallied each family, and side by side, they began to work on the portions of the wall around Jerusalem.
So, we built the wall. And all the wall was joined together to half its height, for the people had a mind to work.
Amazing things happen when we have a mindset to do the work. Whether it’s moving more, arguing less, loving exponentially, or eating healthier.
Our bodies rally to do the internal work of restoring and repairing our cells the way God designed them to do. The preservatives, additives, pesticides, and poison of the world and food are no longer appealing to us or our children.
Sometimes it takes planning and sacrifice, but the key is keeping it simple and enjoyable, with our focus on the prize.
The prize is good health, a stronger body that fights infection well, and a clear mind. God’s plan established the ingredients for both thousands of years ago in the garden of Eden.
The mountain of resistance we face is daunting and the only way we can climb it is with a consistent plan in place. A plan that satisfies and doesn’t make us feel deprived!
For instance, I can take any of these items to a party and enjoy the party. Once I’ve fed my cells, I can take a small piece of whatever delightful dessert is catching my eye.
I have found, when my cells are satisfied, there are fewer cravings and dissatisfaction. So, a small piece of chocolate or a sliver of cake is enjoyable and savorable as it tops off my healthy meal! I may even choose not to eat it at all!
Regardless of how you approach your battle strategy in being healthier spiritually and physically, I am here for you! Let me know how you’re doing and if you need more wellness coaching, we can do a discovery call!
Coconut Cherry Almond Cookies
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.Â
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
Coconut Cherry Almond Cookies
1 Cup Oats
1/2 Cup Flour ((Your choice, almond/gluten free/fresh-milled))
1 Egg
1/4 Cup Coconut Oil (melted)
1 Tsp Cinnamon
1/2 Tsp Almond Extract
2 Tbsp Maple Syrup
1/2 Cup Cherries (Fresh/Frozen/or Rehydrated)
1/2 Cup Coconut (Flakes/Unsweetened)
Preheat Oven to 350 degrees
Combine melted coconut oil, egg, and maple syrup in a mixing bowl.
Add the oats, flour, coconut, cinnamon, and almonds, then fold in the cherries.
Form into rounds and flatten into disc, bake for 18-20 minutes, let cool, and enjoy!
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:
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.
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.
Increasing HDL-C Naturally
Increasing HDL-C naturally sounds like a difficult task. After all, statin therapies are known to lower low-density lipoproteins (LDL) rather than high-density lipoproteins. Since higher levels of HDL are associated with decreased cardiovascular disease risk, it makes sense to explore what the literature says about increasing it naturally.
HDL is credited for moving excess low-density lipoproteins to the liver and normalizing blood cholesterol. This is good news for those who have an ideal level 60mg/dL or higher. But why is HDL so important?
HDL plays a role in moving the cholesterol out of the artery wall. However, more importantly, is its ability to reduce oxidation, inflammation and thrombosis, improve the lining of the arteries, enhance insulin sensitivity, and increase production of insulin by the beta cells in the pancreas. (1)
Increasing ApoA-1 is also a consideration because it is the primary structural apolipoprotein associated with HDL to reduce cardiovascular risks, making up to 70% of HDL protein.
*Please note: none of the studies funded by Pfizer, Astra Zenica, Eli Lily, or others were referenced in this research article.*
Increasing HDL with Lifestyle
Exercise Moderate intensity workouts (Walking, biking, swimming, hiking, and weight training, etc.) has been shown to increase HDL-C and decrease Triglyceride/HDL ratios. (2,7) The American Heart Association recommends 40 minutes of moderate to vigorous exercise 3-4 days per week. Ideally, getting a vigorous workout involves raising resting heart rate to a person’s target heartrate. The age predicted target heart rate can be calculated by decreasing your age from 220. (4) Of course, we have to consider how medications, stress, hormones, and individual activity levels affect heart rate in varying degrees.
Quit smoking– Smoking is associated with reduced levels of ApoA-1 and HDL. (4)
Mediterranean Diet (Consists of more fish, true healthy fats like olive oil, vegetables and whole food). (5)
Increase Omega 3 Fatty Acids (Salmon, tuna, sardines, approved supplements from a healthcare provider). (6)
Avoid Seed Oils that are inflammatory The Western Diet is high in vegetable seed oils (canola, soybean, cottonseed, sunflower, corn oils) In some studies, seed oils show increased neuropil counts when exposed to seed oils (7) In others, substances called hydroxynoneal particles leads to cell death. (11)
Limit or Avoid Alcohol For men the boundary for this is no more than two drinks per day and for women one drink per day. A serving size of alcohol is: 5 ounces of wine, a 12 ounce beer, and 1.5 ounces of hard/distilled liquor.
Whole Grains (Oats, Wheat, Barley, Quinoa) The fiber, vitamins, and minerals present in whole grains are thought to raise HDL by helping to decrease homocysteine levels, decrease inflammation, and improve blood vessels. (9)
Eat Beans and Legumes- to increase fiber and reduce LDL cholesterol.
Apply Flax seed meal to muffins, oats, or hot cereal for more fiber.
Enjoy a Serving a day of Nuts (Walnuts, pistachio, Brazil nuts, or almonds).
Apply a Serving or Two of Seeds to Salads, hot cereals, soups. (Chia, Hemp seeds, sunflower seeds, hulled pumpkin seeds).
Avocados–in 7 studies increased HDL without affecting triglycerides or LDL. (8)
Increasing HDL-C with Doctor Approved Supplements
Niacin One PubMed source credits niacin as “the most effective agent for raising HDL-C” (3) Another says it raises HDL by 25%. It has a direct effect on ApoA-1 stability and function. (10)
Nutraceuticals (A combination of Plant phytosterols/red yeast rice//27mg niacin/) in a randomized double-blind trial significantly lowered LDL-C and Triglycerides.
Summary
There are ways to increase HDL cholesterol naturally. It is well known throughout the global community that the Standard American Diet of ultra-processed food, sugar, fat, and preservatives contribute to cardiovascular disease. My friend, God has a better plan for you and me and our food intake. He created everything we need the third day in the garden to heal and sustain our blood vessels.
The land produced vegetation: plants bearing seed according to their kinds and trees bearing fruit with seed in it according to their kinds. And God saw that it was good.
Genesis 1:12
All we have to do it enjoy a wide variety of nutrient rich items daily. If you need help with getting a plan together, we can do that together. Contact me for a free 30-minute consultation. In the meantime, enjoy heart healthy whole food recipes from the blog!
Take care!
Mysty,
Simplifying Health God’s Way
References:
Anderson JW. Whole grains protect against atherosclerotic cardiovascular disease. Proc Nutr Soc. 2003 Feb;62(1):135-42. doi: 10.1079/PNS2002222. PMID: 12740068
2) Barter P. HDL-C: role as a risk modifier. Atheroscler Suppl. 2011 Nov;12(3):267-70. doi: 10.1016/S1567-5688(11)70885-6. PMID: 22152280.
3) Cziraky MJ, Watson KE, Talbert RL. Targeting low HDL-cholesterol to decrease residual cardiovascular risk in the managed care setting. J Manag Care Pharm. 2008 Oct;14(8 Suppl):S3-28; quiz S30-1. PMID: 19891279.
4)Grao-Cruces E, Varela LM, Martin ME, Bermudez B, Montserrat-de la Paz S. High-Density Lipoproteins and Mediterranean Diet: A Systematic Review. Nutrients. 2021 Mar 16;13(3):955. doi: 10.3390/nu13030955. PMID: 33809504; PMCID: PMC7999874.
5) Kanikowska D, Kanikowska A, Rutkowski R, Włochal M, Orzechowska Z, Juchacz A, Zawada A, Grzymisławski M, Roszak M, Sato M, Bręborowicz A, Witowski J. Amaranth (Amaranthus cruentus L.) and canola (Brassica napus L.) oil impact on the oxidative metabolism of neutrophils in the obese patients. Pharm Biol. 2019 Dec;57(1):140-144. doi: 10.1080/13880209.2019.1569696. PMID: 30905230; PMCID: PMC6442228.
6) Kauss AR, Antunes M, de La Bourdonnaye G, Pouly S, Hankins M, Heremans A, van der Plas A. Smoking and apolipoprotein levels: A meta-analysis of published data. Toxicol Rep. 2022 May 17;9:1150-1171. doi: 10.1016/j.toxrep.2022.05.009. PMID: 36518393; PMCID: PMC9742875.
7) Liang M, Pan Y, Zhong T, Zeng Y, Cheng ASK. Effects of aerobic, resistance, and combined exercise on metabolic syndrome parameters and cardiovascular risk factors: a systematic review and network meta-analysis. Rev Cardiovasc Med. 2021 Dec 22;22(4):1523-1533. doi: 10.31083/j.rcm2204156. PMID: 34957791.
8) Mahmassani HA, Avendano EE, Raman G, Johnson EJ. Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis. Am J Clin Nutr. 2018 Apr 1;107(4):523-536. doi: 10.1093/ajcn/nqx078. PMID: 29635493.
9) Muscella A, StefĂ no E, Marsigliante S. The effects of exercise training on lipid metabolism and coronary heart disease. Am J Physiol Heart Circ Physiol. 2020 Jul 1;319(1):H76-H88. doi: 10.1152/ajpheart.00708.2019. Epub 2020 May 22. PMID: 32442027.
10) Romani M, Hofer DC, Katsyuba E, Auwerx J. Niacin: an old lipid drug in a new NAD+Â dress. J Lipid Res. 2019 Apr;60(4):741-746. doi: 10.1194/jlr.S092007. Epub 2019 Feb 19. PMID: 30782960; PMCID: PMC6446705.
11) Yamashima T, Ota T, Mizukoshi E, Nakamura H, Yamamoto Y, Kikuchi M, Yamashita T, Kaneko S. Intake of ω-6 Polyunsaturated Fatty Acid-Rich Vegetable Oils and Risk of Lifestyle Diseases. Adv Nutr. 2020 Nov 16;11(6):1489-1509. doi: 10.1093/advances/nmaa072. PMID: 32623461; PMCID: PMC7666899.
Peanut Chocolate Chip Muffins
Looking for hearty breakfast muffins that are healthy can be a problem. So, I am hoping these peanut chocolate chip muffins will be one of those simple lifestyle habits you can mark off your list of healthier things to do.
Although these muffins are not ideal for the low fat crowd or the low carb crowd, they will please the whole food people I love to serve! Also, keep in mind, I would not eat one of these on its own and expect it to meet my hunger needs in the morning either. However, I would combine it with a boiled egg, smoothie, or string cheese (if that is your morning go-to) to meet my hunger needs and add some nutrition.
Now, I know a lot of people will use honey in place of sugar for their muffin recipes and that’s fine if you choose to go that route. However, please know that 1/4 cup of baking honey (which is processed and heated, so the nutrients are removed, and so are the antioxidants) is equivalent to 85 grams of sugar making each muffin contain 9 grams of sugar which is just over 2 teaspoons of sugar per muffin. The organic sugar with minerals, on the other hand provide 50 grams of sugar.
So, before you get worked up about the carbohydrate content, look at the 9 grams of protein and 7 grams of fiber in each muffin, too. If you use plain organic sugar that is minimally processed you will have 7 grams of sugar per muffin, which is just under two teaspoons of sugar per muffin. I do notice they taste sweeter with the plain sugar, just so you know.
On the other hand, the honey makes the muffins moister, so you decide what works best for you!
Benefits of Peanut Chocolate Chip Muffins
Dark Chocolate Has Antioxidants/Magnesium/ and minimal sugar.
Whole & Multigrain Fresh Milled Flour has all the bran and germ present for fiber, and beneficial B vitamins and Vitamin E.
Peanuts contain a combination of mono and polyunsaturated fats, and a decent amount of protein. They contain biotin, copper, niacin, folate and manganese, vitamin E, and magnesium. They are rich in antioxidants too and will help you stay full longer.
Eggs provide a wonderful amount of protein and vitamins.
Chia Seeds provide quality, healthy fats like omega 3, plus protein and fiber. They also have quercetin, zinc, kaempferol, and other antioxidants that are good for your heart and liver. (1)
Devotion
Friend, God put all these wonderful things in the garden so you and I can simply thrive! We just have to take a little extra time to prepare and adjust a few things in this modern world and get back to whole food in order to do so! He wants us whole! Not just getting by and miserable, but healthy, active, and strong. So, we can worship Him with gladness and praise Him for His wonderful deeds!
I will give thanks to the Lord with my whole heart. I will recount all of your wonderful deeds.
Blessed be his glorious name forever; may the whole earth be filled with his glory!
Psalm 72:19
Peanut Chocolate Chip Muffins
2 Cups Whole Wheat Four (I used a mixture of oats/spelt/hard white.)
1/4 Cup Chia Seeds
1 Tsp Baking Soda
2 Tsp Cinnamon
1/2 Tsp. Salt
1/4 Tsp. Pure Stevia
1/2 Tsp. Baking Soda
1/4 Cup Olive Oil
1/4 Cup Apple Sauce
1/4 Cup sugar ( (or 1/2 cup if you are ok with 2tsp sugar per muffin, I'm trying to keep it to 1 tsp/muffin).)
1 Cup Milk of your choice
2 Eggs
1/2 Cup Dark Chocolate Chips
1/2 Cup Peanuts
Preheat oven to 375 degrees.
In a large mixing bowl add your flour, salt, baking powder, soda, cinnamon, stevia powder, and chia seeds. Mix until well blended.
In a large (4 cup) measuring cup combine your oil, honey, applesauce, milk, and eggs and mix well.
Combine the wet ingredients to the flour mixture and stir until well incorporated.
Line the muffin tin with paper wrappers and fill each one 3/4 full.
Bake for 18-20 minutes or until toothpick comes out clean. Store the cooled muffins in a zip lock bag and refrigerate for longer shelf life.
If you are using Honey please note that ( 1/4 cup of honey = 85 grams of sugar) whereas 1/4 cup of Sugar is 50 grams sugar)
I hope this peanut chocolate chip muffin recipe helps you add more fiber, protein, vitamins, and minerals to your daily routine. I have plenty of other muffin recipe ideas to help you keep breakfast simple and nutritious too! Don’t forget to rate the recipe if you try it and let others know how you like them! I apprecite you stopping by to check it out! I am here for you if you need a RN Health & Wellness Coach to guide you in other lifestyle changes, so contact me for a free consultation.
References:
Ullah R, Nadeem M, Khalique A, Imran M, Mehmood S, Javid A, Hussain J. Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review. J Food Sci Technol. 2016 Apr;53(4):1750-8. doi: 10.1007/s13197-015-1967-0. Epub 2015 Oct 1. PMID: 27413203; PMCID: PMC4926888.
Happy Hormones. It’s Complicated.
Are your hormones happy? Not in the sense of dancing for joy but putting the message they carry to the right place, at the right time, without hindrance. After all, they are the message transporters who help keep the body in balance.
God uniquely designed this endocrine system to help you and I maintain our body temperature, metabolic status, and our growth and development. We may function in harmony or be dysfunctional according to our hormone balance. In addition to that, there are many environmental disruptors to throw us off balance.
Happy Hormones Start in our Glands
The hypothalamus is the center of control for our hormones. It communicates with the pituitary gland, adrenal glands, gonads (testes and ovaries) thyroid glands, parathyroid glands, and pancreas.
When you and I see how these hormones interact and affect the cells, we will understand how they affect metabolism and weight control. For instance, the anterior pituitary gland produces several important hormones that either stimulate target glands (e.g., the adrenal glands, gonads, or thyroid gland) to produce target gland hormones or directly affect target organs.
The message will go into the cell to change the structure, or it will settle on a receptor outside of the cell to make changes. Any interruption in the process can result in an imbalance of hormones and therefore, appetite, weight, sleep, and over all function.
The following gallery lists how a few of these hormones affect weight:
Hormone Disruptors
The natural decline of reproductive hormones plays a role in weight gain. For women, after child-bearing years, estrogen and testosterone drop, and a redistribution of fat takes place. In addition to storing more fat around the middle, women have an increased appetite. Men also enter a period of hormone changes in their midlife years, with lowered testosterone.
Although it seems like an uphill battle for many of us, there are ways to make the transition to middle age without losing vitality.
For instance, scientists report our hormones are designed for periods of scarcity and famine. The hormones we have hold onto calories/energy for these times of famine. It is a survival mechanism. However, in United States, when every fruit is available every season at our local grocery store there is no scarcity. In addition to excess fruit and food, we have a plethora of high sugar products on the shelf disguised as food.
Weight gain naturally occurs with lowered sex hormone production and lower metabolisms in men and women. Especially if they are not active during this time frame, and they consume products filled with chemicals. The additives, and preservatives in boxed items are things the body cannot recognize or process as useful. The inflammatory seed oils are also used in many of these products, which contribute to cardiovascular and hormone disruption. (2)
God’s Garden Provision Helps Balance Hormones
The good news is an adequate intake of leafy green and cruciferous vegetables supplies vitamins, minerals, and antioxidants necessary to maintain our happy hormones. Here are some basic principles to remember when we are getting our hormones in balance:
Remove as much ultra processed food from the diet as possible.
Include as much clean filtered water as possible.
Fast between meals and after dinner to allow the body to digest, metabolize, disperse nutrients where they need to go, and remove waste products.
Enjoy bright colored yellow, red, and orange vegetables too! They have vital nutrients and antioxidants to help balance hormones.
Bright red fruits and berries are also designed to help us function at our best! When the refined white sugar is removed from the diet, there is generally no fear of natural sugar. The fiber and nutrients in the fruit are good, too. Of course, those who are insulin resistant, will have to keep and eye on portion sizes of fruit.
Add fresh herbs and spices to every meal for added flavor and antioxidant benefits.
Incorporate nuts and seeds in your side dishes, salads, or soups for added protein, fiber, vitamins and minerals.
Don’t forget!
You are divinely designed with a meticulously thought-out system of checks and balances. When one system is out of balance, another tries to step in and help.
Hormones are no exception.
You can fall for the latest promises on the market to overcome an imbalance, or you can trust the One who created you.
Friend, He loves you and wants you to be whole. The battle for your body is only outweighed by the battle for your soul.
Trusting him with both is where we all find victory!
You’ll notice the differences over time as your body begins to heal itself naturally.
The cost is only reflected in the grocery cart of what you purchase each week, and not in the latest plan or supplement promising to fix what only God can fix.
(**I realize there are exceptions and needs with certain conditions**)
Although hormones are complicated, balancing them doesn’t have to be.
🙂
