Sometimes I ask myself if I am getting enough iron when mental fog and fatigue wear me down. There are several conditions and ways that iron absorption is hindered in our bodies. Today, I’d like to cover a few of them and get to the root of preventing it for you and me. Sound good?

What Iron Does in The Body

Iron is an essential mineral in hemoglobin that carries oxygen from the lungs to the tissues via the red blood cells. It is also essential for muscle metabolism and connective tissue repair. Cellular synthesis, neurological function, physical growth, and hormones all need iron to function, too! (1)

Is it any wonder that we experience brain fog, fatigue, nervousness, poor exercise endurance when we don’t get enough iron? Iron deficiency anemia is common in underdeveloped countries, but with certain conditions it is here in the United Sates, too.

Hepcidin is a hormone that regulates the use of iron throughout the body and alters its use and absorption for various conditions like fighting infection, or chronic inflammatory states. (2) We will see iron come in two forms.

Two Types of Iron:

1. Heme-Iron—is more bioavailable for the body to use and is found in lean meats like beef, poultry and fish.
2. Nonheme Iron —comes from plants and iron fortified foods.

Who’s at Risk for Not Getting Enough Iron?

There are several people groups and physical conditions that interfere with iron absorption. One group is childbearing women, who’s monthly cycle and high demands on the body, use up iron stores in the cells. Growing children and adolescent are another group.

A third group are people facing chronic disease and have inflammation, celiac disease, malabsorption issues in the gut or inflammatory bowel disease, and people with long-term use of proton pump inhibitors. (3) When considering these conditions, it’s important to remember the underlying cause and effects:

1. Chronic Inflammation stresses the body and puts a higher demand on all the cells, therefore requiring increase use of available nutrients. (2)
2. Malabsorption issues are a result of damage to the intestinal lining or gut microbiome and the ability to store and use the iron in the red blood cells is hindered. (2)

Simple Ways to Get Enough Iron in the Body

There is always good news, my friend! God gives us everything we need to heal our bodies, reduce inflammation and provide the necessary resources to refuel and absorb our iron. Proverbs 1:5 says to let the wise hear and increase in learning and the one who understands obtain guidance.

It is imperative to know what God’s design for our bodies is and how the food He provides increases health and wellness! An anti-inflammatory diet containing berries, green leafy vegetables and bright orange vegetables, as well as vitamin C rich foods, is going to help decrease chronic inflammation.

Some of my butternut squash recipes, that are rich in vitamin A and beta-carotene, are here to help you with this process!

Let the wise hear and increase in learning,
    and the one who understands obtain guidance

Proverbs 1:5

It is also good to understand how some common cultural habits may interfere with our iron absorption. Take for instance drinking tea or coffee with our meals. Both beverages are known to interfere with iron absorption. Oops! That’s one I am guilty of enjoying with my meals. Instead, I’ll be ordering more hot water with lemon or skipping a drink with my meal altogether!

A source from the University of Louisville says drinking milk interferes with iron absorption and others say it doesn’t. (1) With conflicting professional resources in reputable sites like the National Institute of Health, maybe it’s best to be cautious, just in case.

It’s interesting too, that phytates from grains and cereals are mentioned as interfering with iron absorption. Soaking beans and legumes can reduce this effect, while using sourdough breads and the milling and soaking process of breadmaking has a similar effect. The University of Louisville source also reports casein, whey, egg whites, and soy proteins inhibit iron absorption in people, so being aware of potential disruptors is a good idea. (3)

Bottom Line

Yearly exams and bloodwork will alert you and me to our iron levels, so it’s a good idea to stay on top of our levels. Being aware of what God provides in the garden to heal and sustain is a good idea, too! We don’t want too much iron, that can interfere with our heart and kidneys. But we do want the delicate balance designed by our Creator to stay put.

Friend, that means eating what He supplies in the garden to reduce inflammation and avoid these chronic conditions. That way we are getting enough iron and all the other vitamins and minerals we need to do the work He has called us to do.

You are not alone, and if you need extra help, I am willing to walk alongside you as your RN Health & Wellness Coach! Contact me here for more information.

References:

Begum S, Latunde-Dada GO. Anemia of Inflammation with An Emphasis on Chronic Kidney Disease. Nutrients. 2019 Oct 11;11(10):2424. doi: 10.3390/nu11102424. PMID: 31614529; PMCID: PMC6835368.

Chinzon D, Domingues G, Tosetto N, Perrotti M. SAFETY OF LONG-TERM PROTON PUMP INHIBITORS: FACTS AND MYTHS. Arq Gastroenterol. 2022 Apr-Jun;59(2):219-225. doi: 10.1590/S0004-2803.202202000-40. PMID: 35830032.

Ems T, St Lucia K, Huecker MR. Biochemistry, Iron Absorption. [Updated 2022 Apr 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK448204/

The ultimate cabbage rolls for you will certainly be different than they are for me. However, when you have issues with nightshade items like tomato, causing digestive upset, you learn to do things differently.

One way, my cabbage rolls are different is the sauce. I use butternut squash for my sauce instead of tomato. It’s easy, you just mix 2 cups of baked butternut squash and add 1 cup of broth (I like bone broth), 1 clove of fresh minced garlic (or 1 tsp garlic powder –use what you have), a teaspoon of chopped rosemary, and 1 tsp of salt.

Another way my cabbage rolls are different is I line the cabbage leaf with either kale or spinach to maximize flavor and nutritional value.

A third way my cabbage rolls are different is I use quinoa instead of rice for a filling. I want more fiber, protein, and nutrients here as well, making them the ultimate cabbage rolls. Now, if you are one of my low carb friends you know what to do!

The benefits of God’s garden goodness cannot be beat!

I have another cabbage roll recipe here, Oregano and Mushroom Cabbage Rolls, where I list the benefits of cabbage and oregano. Hey, not to worry, you can’t have too many ideas for cabbage rolls!

But things like antioxidants, cancer fighting kaempferol, fiber, protein, and minerals are all beneficial ways to maximize the nutrition in our meals. While we are at it, we can nurture our souls with God’s Word!

When I was studying Deuteronomy this morning I was impressed with God’s faithfulness to an unfaithful people. Israel’s story of weakness and forgetting to rely on God for everything is also my own. Maybe it’s yours’s too.

We can both take heart today from God’s reminder in Scripture:

Beware lest you say in your heart, ‘My power and the might of my hand have gotten me this wealth. You shall remember the Lord your God, for it is he who gives you power to get wealth, that he may confirm his covenant that he swore to your fathers, as it is this day.

Deuteronomy 8 ESV – Remember the LORD Your God – “The – Bible Gateway

I hope you enjoy these ultimate cabbage rolls and check out the rest of the recipes offered here to make your life a little more whole and a little less complicated. Filling our guts with healthy fiber and vegetable dishes like this is a good start.

I am here for you if you need coaching!

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.

Or, I might use it as a side to my extra-large salad for lunch.

Ingredient Options

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.

Psalm 9:1

Blessed be his glorious name forever;
    may the whole earth be filled with his glory!

Psalm 72:19

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.

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 always excited to share high quality fiber recipes with you. When we understand the benefits of this tasty item for fullness, gastrointestinal motility, and gut health, it’s even better!

It is estimated Americans are getting half of their recommended dietary fiber intake each day. USDA sources place the number of grams required daily to prevent disease at around 25 grams for women and 38 for men. In addition to that, a large population study reveals a high fiber diet is associated with lower all-cause mortality. (1)

As a person who has suffered from IBS for many years, taking control of my diet mattered to me. I can only stop on the side of the road and jump over a guardrail for emergencies a certain number of times before I realize…

What the heck did I just eat to cause that and how do I get it under control?

It was also problematic watching people die, before their time, from chronic disease in my career as an intensive care nurse. I did not want to be one of my patients!

Some careful observations need to take place, and soon. The delicacies I enjoyed so often, were deceptive food.

When you sit down to eat with a ruler, observe carefully what is before you, and put a knife to your throat if you are given to appetite. Do not desire his delicacies, for they are deceptive food.

Proverbs 23 ESV – When you sit down to eat with a ruler, – Bible Gateway

Changing my diet twenty years ago and getting my stress under control with prayer made a huge difference. So, I am confident you can do it too! God’s plans for you and me are good, and He gives us everything we need in the garden to restore our health.

I’m here to help you, too!

My ways of including optimal amounts of fiber in my diet are:

Fruits and vegetables, at least 5-6 per day.

Chia Seeds on my eggs, in my muffins, on my salads.

Quinoa in my eggs with kale or spinach.

Quinoa on my salads, or in my soups.

Flaxseed meal in my tortillas, muffins, multi-grain bread recipes.

God made some easy take-along items to feed your gut microbiome and help you and I feel full longer.

Since we have to watch pesticide spray on all of the items I sprinkle them with baking soda, gently rub it over the surface, then rinse with filtered water. The baking soda works like sandpaper to get the wax off your grapes and apples. I love using it!

If you are worried about natural sugars in fruit, always add some spices and protein to lower the sugar spike and insulin burst from your pancreas.

For example:

• **Peel back your banana, sprinkle on some cinnamon, and grab a few walnuts to eat with the fruit. Or add the banana to your vegetable and protein smoothie.

• **Strawberries and full fat- sugar free–yogurt with walnuts and a dash of cinnamon is good too!

• **Blackberries, Blueberries, Raspberries with a side of cottage cheese and black pepper.

• **Cardamon sprinkled Grapes, and mozzarella slices or sticks…oh yum!

You get the idea. You are feeding your cells the antioxidants they crave and lowering inflammation throughout your body (the root cause of disease).

God will heal your soul through Jesus and your body through His provision in the garden, my friend. Just trust Him with all your needs and pray for the desire to consume more of Him and what He provides.

I am here for you, too. Let me know how you would like prayer and guidance in living more for Him and less for the world.

Recipes with Fiber

Most of the recipes on this site are created with fiber content in mind. Any recipe with 3 grams of fiber per serving is a good fiber choice! I hope you enjoy some of my favorites in the links below!

Power Salad

Loaded Blueberry & Quinoa Oatmeal –

Quinoa & Black Bean Medley –

Sugar Free Berry Crisp

Smoothies: Simple & Tasty Intentional Breakfast –

Fresh-Milled Oat & Wheat Poptart –

I hope these recipes are helpful in jump starting your fiber ideas! They sure are fun to incorporate in any wellness plan. Mostly because when we don’t feel well and start connecting it to what we eat, we then understand what we’ve been missing. .

The fiber is lacking in the fast-paced, ultra-processed food plan.

Ditch that plan, my friend, and my guess is you, and your children, will start feeling better within a week!

God has a better plan for your life and for your health and it’s not in a package or a supplement.

I am here for you to get you started with a new way of thinking!

Mysty

Simplifying Health God’s Way

References:

Xu X, Zhang J, Zhang Y, Qi H, Wang P. Associations between dietary fiber intake and mortality from all causes, cardiovascular disease and cancer: a prospective study. J Transl Med. 2022 Aug 2;20(1):344. doi: 10.1186/s12967-022-03558-6. PMID: 35918724; PMCID: PMC9344643.

When oat and quinoa tortillas fail to make a nice flexible wrap, they can always be used for crackers. These slightly salty, and crunchy wafers are delicious alongside some hummus. You may enjoy the added fiber and protein these lightweight snacks pack, too!

Benefits of Oat and Quinoa Crackers

The oats provided beta-glucan which helps balance cholesterol levels and lower heart disease risks. Oats also contain three phenolic acids (ferulic, caffic acid, sinapic acid) that provide free radical scavenging ability. (1) These crackers also have all the bran and germ of the oat seed present for maximum effectiveness.

The combination of phenolic compounds in these two seeds also provide good food for the gut microbiome. Sterols and phytic acid prevent metal-mediated free radicals, while saponins help fight colon cancer. How cool is that?

God knew the excessive amount of exposure you and I would be exposed to at this time in history and prepared every single item in the garden for our defense. All we have to do is enjoy the many ways to eat them.

Devotion

He is always preparing us physically and spiritually for the things we will face, we just don’t realize it at the time. For instance, it took years of animosity, favoritism, slavery, and prison to refine Joseph for the task of saving a nation. His ability to interpret dreams were scorned by his family and forgotten by a baker.

However, when the timing was right, God appointed him to interpret Pharoah’s dreams of seven plump and attractive cows being swallowed by seven thin, ugly cows. In addition to cows the full and good grain is swallowed by thin grain. The dream shows seven good years of bountiful food and seven years of famine to follow.

The seven years of plenty that occurred in the land of Egypt came to an end, and the seven years of famine began to come, as Joseph had said. There was famine in all lands, but in all the land of Egypt there was bread.

Genesis 41:53-54

After thirteen long years of captivity, maturing, and trusting God, Joseph becomes second only to Pharaoh over Egypt. Preparing him for this monumental task took time as shepherd in the fields with his father and brothers. It took mastery of managing Potiphar’s household, overcoming temptation, and directing the affairs of a prison.

Maybe you and I can relate. When looking back at rough days we overcame; we can see how God used it to refine us for our current positions too. I am grateful for scriptures that help me understand Him better. I’m also grateful for His provision of nutritious oats and grains.

Oat and Quiona Cracker Recipe

I hope you enjoy making and eating these oat and quinoa crackers! They can be part of a healthy diet for you and your kids. There are plenty of other oat and Quiona recipes on this site too. Remember, what God puts in the garden is good!

He sent his son, Jesus, to save our souls and take the wrath our sin deserves. Plus, he gives us abundant life on earth. Reach for Him, my friend, and he will fill every need of your soul.

Your friend in Christ,

Mysty

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.

The question I often ask myself, “Will my chocolate craving ever go away?” came day 8 of our 40 Days to Sugar Freedom fast from a lady wondering the same thing. It is a great question! One that has me thinking about the intrinsic reward of chocolate, and its potential health benefits.

I assume, of course, it must be meeting a need at a deeper level than pleasure.

Let’s face it, for those of us who stuck our fingers in a tub of cocoa while we were kids and placed it on our tongues with great anticipation learned very quickly; without the sugar, this stuff is awful!

 In shocking disappointment, the bitter reality of chocolate’s delight comes crashing down.

Oh, but add that sweet white stuff and it is game on!  I will also say, even addictive.

So, for us die hard chocolate fans, learning to like it with the minimum amount of sugar is key.

But why do we crave chocolate so much?

Although there are many possible reasons both intrinsic and extrinsic, let’s explore some basic biological principles in light of what we see in our environment today.

Experimental food studies show cravings can be a conditioned response and therefore, can be reversed. According to these researchers the short-term avoidance of a particular substance increases cravings, whereas the long-term removal diminishes them. (1)

So, it appears to be a matter of time. The hedonic (or reward system) is associated with dopamine receptors and increasing pleasure. The bible has clear reminders about this type of behavior:

“I said in my heart, “Come now, I will test you with pleasure; enjoy yourself.” But behold, this also was vanity.”

Ecclesiastes 2 ESV – The Vanity of Self-Indulgence – I said – Bible Gateway

Clearly, pleasure and joy associated with any material thing is to be questioned and cautioned. However, I still wonder about the needs of our cells that go beyond temporary enjoyment and how mineral deficiencies “could possibly” drive our need.

A Possible Magnesium Deficiency May Play a Role in Chocolate Craving

First off, according to PubMed, 45% of us are magnesium deficient (2). There are a number of reasons why Americans are deficient, but the two main reasons are processed food and soil depletion.

It is estimated that vegetables grown today have 80-90% less magnesium than they did 100 years ago! Although, farming practices have improved to reverse this matter, since 2000, that is still a big deal, and difficult to replenish.

Furthermore, the article states processed food (which refines and depletes the original food item to a pale and deficient counterpart) interferes with magnesium’s absorption in the body (2). One of the hundred reasons for you and I to eat whole food, all the time.

Magnesium is important for transporting calcium and potassium, cell stability, DNA repair and function, heart health, and energy metabolism.

Are cravings, weight loss problems, and disease connections with lifestyle and ultra-processed foods starting to make sense now?

 I hope so!

You and I need to 3.6 mg/kg of magnesium a day to maintain balance and not be deficient.

A pound of body weight equals 2.2 kg, so divide your weight by 2.2 to find your bodyweight in kilograms and multiply it by 3.6 to find a “general” amount of magnesium you need per day.

Keep in mind this is a general number and varies based on activity (or lack thereof), perspiration, illness, or the body’s ability to absorb nutrients.

According to the USDA good sources of magnesium are:

• Leafy greens (78mg/serving) (I’m taking an educated guess that common purslane and wild violets in your back yard are better sources!)
• Nuts (80 mg/serving)
• Whole grains (46 mg/serving)
• Chocolate (228 mg/3.5 ounces)
• Beans & Legumes (varies 40-60mg/1/2 cup)
• Bananas (32 mg/banana)
• Peaches
• Figs
• Prunes
• Seeds (pumpkin 150 mg /ounce, chia (111mg/ounce)
• Avocados (58mg/ounce)

God knows what you and I need before we need it and He placed everything in the garden and the soil (of your own back yard) to make sure we have it. A gift that is for our good and His glory.

Is It Possible More than One Deficiency in Minerals Contribute to Chocolate Craving?

The second highest mineral we lack is iron. The recommended daily amount for women and men is 8mg per day. Blood loss from a traumatic injury, endurance sports, long-term use of aspirin or nonsteroidal anti-inflammatories, plus heavy menstrual cycles in women can contribute to the problem. (3)

If bleeding is not an issue, there may be intestinal problems with absorption of iron in the gut. Celiac disease, Chron’s, Ulcerative Colitis, and Helicobacter Pylori can inhibit mineral absorption in the colon.

Therefore, it makes sense poor uptake of necessary minerals leaves our cells craving more!

Three ounces of dark chocolate or cocoa has 11.9 mg of iron. Although our brain may not connect the deficiency to the amount minerals in in our favorite snack, I’d say our cells know.

It’s a total guess on my part, but when tastes receptors in the oral cavity activate afferent nerves in the brainstem I begin to wonder. (4) The information pathway travels through the rest of the brain and communicates with the nerve pathways and homeostatic processes throughout the body. (4) 

Wouldn’t it be cool if the brain see’s chocolate and the salivary glands stimulate this neurogenic pathway and get the cells excited for the minerals coming?

 It might be a leap, but if God can create a dog to sense when a seizure is coming on in its master, it’s not much of a stretch to believe He trained tastes and memory to recognize a good source of necessary minerals when they’re present.

Time and research may eventually reveal all we need to know, but in the meantime the best practice to avoid chocolate cravings is the same:

1. Drink plenty of water.
2. Meet the needs of the cells with nuts, seeds, quality protein, fruits, vegetables, and leafy greens.
3. Eliminate processed foods that diminish mineral absorption.
4. Utilize distraction methods when temptations are near. For instance, go for a walk, pray, or think about how the item makes the joints or muscles ache.

I am here for you and have adapted some sugar free chocolate recipes for you! If you need a RN Health & Wellness Coach you know where to find me! I look forward to serving you.

References:

Meule A. The Psychology of Food Cravings: the Role of Food Deprivation. Curr Nutr Rep. 2020 Sep;9(3):251-257. doi: 10.1007/s13668-020-00326-0. PMID: 32578025; PMCID: PMC7399671.

Workinger JL, Doyle RP, Bortz J. Challenges in the Diagnosis of Magnesium Status. Nutrients. 2018 Sep 1;10(9):1202. doi: 10.3390/nu10091202. PMID: 30200431; PMCID: PMC6163803.

Micronutrient Facts | Nutrition | CDC

Anemia – Iron-Deficiency Anemia | NHLBI, NIH

Vincis R, Fontanini A. Central taste anatomy and physiology. Handb Clin Neurol. 2019;164:187-204. doi: 10.1016/B978-0-444-63855-7.00012-5. PMID: 31604547; PMCID: PMC6989094.

I know, you just want to click to see what is NOT so amazing, right? LOL, I found a sugar free banana brownie recipe on YouTube and wanted to try it, my way.

The original recipe calls for 3 bananas ( I made the mistake of using green bananas, so make sure yours are very ripe for the added sweetness) 1/2 cup of cocoa powder, and 1/2 cup of peanut butter. If you want that recipe, go for it!

I wanted mine a little more exciting, and power packed with protein, omega 3, and fiber.

So, here you go! Remember cocoa has antioxidants like flavanols that are anti-inflammatory. Therefore, since there is no refined white sugar in these sugar free brownies, they will not cause you pain. That’s a win, for sure! It is also helpful for increasing nitric oxide in the body, a powerful vasodilator that has cardioprotective measures. (1)

Cocoa powder has also been shown to feed the good gut bacteria to stimulate an anti-inflammatory pathway!

Friend, what God puts in the garden is good! The plans he has for you and me are just as spectacular as the plans He had for Jeremiah, when we place our trust in Him!

For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope. 

Jeremiah 29:10-12 ESV – “For thus says the LORD: When seventy – Bible Gateway

Recipe for Sugar Free Brownies

I hope you like these sugar free brownies! They are so full of nutrients you and I can feel good about indulging a little! We owe a big thank you to the person who created the idea! You’ll find other brownie recipes on the garden blog!

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.

Even if that behavior is contrary to our values!

I say this because so often we can get into a routine out of convenience, we don’t even think about the cost of small, daily decisions on our health. But those daily decisions matter. They matter due to long-term consequences and the possibility of chronic disease. But it’s not all our fault. We are bombarded with advertisements and culturally trained to eat ultra-processed food.

Food that is damaging to our cells.

Just look at this statement from a PubMed study regarding our Standard American Diet, otherwise known as the “Western Diet”…

We may also experience alterations in our DNA, lack of joy, and setting our children up for health issues. Focusing on L.E.A.N.S (Lifestyle, Exercise, Attitude, Nutrition, Spirituality) principles will help you and I avoid that for ourselves and our children.

Learning how to develop routines to move for fun, eat for enjoyment and health, and using inner strengths to bring purpose to decisions is how this RN Health & Wellness Coach approaches behavior change.

If you are faith-based, like me, I take it a step further and
help you see a biblical view of each dimension of wellness.

The Collaborative RN Health Coach Approach

• Walk alongside you and support you as you work through health decisions.
• Help you achieve your desired health outcomes at your set pace.
• Create a wellness vision and design steps to achieve that vision.
• Create a safe environment for you to talk about fears, anxiety, and hopes for the future.
• Connect your strengths and values to behavior.
• Remind you as needed, you are in the driver’s seat and in charge of your health.
• Discuss desired outcomes of biometrics (Lipid and Liver panels), what values mean, and how they place you at risk for chronic disease.
• Use Motivational and Appreciative Interviewing to develop strategies that help you reduce your risk factors.
• Make use of tools to help you make decisions and determine your level of satisfaction with life.
• Create clear, measurable, objective goals to discuss each session.
• Your coach doesn’t give solutions; she assists in helping you gain perspective and help you resolve issues.
• Your coach listens attentively, encourages, and understands you well enough to bring out your best qualities.
• Someone who holds you accountable, believes in you, and helps you stay on track.
• A person who helps you overcome health misperceptions, tackle obstacles, and bring dreams into reality.
• I coach with compassion and offer feedback that is constructive.
• Create an intentional relationship that addresses the five pillars of health–Lifestyle, Exercise, Attitude, Nutrition, and Spirituality for you as a whole person.

RN Health Coach Ethics

As your RN Health & Wellness coach I provide complete confidentiality, and respect in all matters. You and I will have clear boundaries, and act with fairness, impartiality, and without discrimination. We will conduct ourselves with honesty and integrity at all times. It is vital to behave professionally and hold all conversations in strictest confidence unless there is harm to others.

It is also vital to have a distraction free zone when we talk! Cell phones off, not scheduling other activities or guests during meetings, and removing interfering pets or family members is important. Your time is valuable, and every minute we use towards focusing on you is going to help progress.

Overall, it is a relationship that helps you achieve optimal health in a safe and professional manner.

Mysty

I hope this post helps explain the role of the RN Health & Wellness Coach. Health decisions should not be hard. Simplifying health God’s way is a goal I try to reach with all of my clients (who are open to that concept). Since I enjoy growing a garden and developing healthy recipes, you’ll find easy meal ideas in the Garden blog.

Looking up benefits of fruits, vegetables, nuts, and seeds from the National Institute of Health is always fun for science geeks like me, too! I strive to apply these facts to the recipe blogs. Plus, there is encouragement and support for you here, if you want to check out the site. Even if you are not faith-based, I can still help you achieve your goals.

References:

Shi Z. Gut Microbiota: An Important Link between Western Diet and Chronic Diseases. Nutrients. 2019 Sep 24;11(10):2287. doi: 10.3390/nu11102287. PMID: 31554269; PMCID: PMC6835660.

A sugar free berry crisp is a great way to start the day!

Here is a simple and easy recipe for you to make if you are interested in enjoying your berry crisp without eating a lot of sugar.

Benefits of Berries

According to PubMed, studies show berries are plentiful in anthocyanins, vitamins, minerals, and fiber. Therefore, they are beneficial for the following conditions:

• Cancer fighting antioxidants
• Reduces inflammation
• Oxidative Stress
• Reduces Heart disease risks
• Beneficial for low fat diets and fighting obesity
• Antioxidants help fight neurodegenerative disorders.
• Fighting Alzheimer’s

Enjoy the benefits of berries in your morning routine and throughout the day to improve blood vessels, and blood flow to all areas of the body. What God puts in the garden is good!

Devotion

Joseph was thirty years old when he entered the service of Pharaoh king of Egypt. And Joseph went out from the presence of Pharaoh and went through all the land of Egypt. During the seven plentiful years the earth produced abundantly, and he gathered up all the food of these seven years, which occurred in the land of Egypt, and put the food in the cities. He put in every city the food from the fields around it.

Genesis 41:46-48 ESV – Joseph was thirty years old when he – Bible Gateway

Joseph stored up the grain from the seven plentiful years as the earth produced abundant crops. You and I can benefit from the storing up in our plentiful years, too! When we are young, we have the opportunity to store up savings, train our children in the way they should go, and take care of our homes.

If we have faith and value, the wisdom of the bible we can store up treasures in heaven. I am grateful for every berry God provides and all wisdom in his Word. I hope you do too!

Enjoy this berry crisp today and get some of those antioxidants while you build up your cells!

I look forward to sharing more recipes with you! Check out the garden for more ways to use berries! If you are looking for workshops, I have those too!