A prep day with fresh-milled grains makes my life easier and more enjoyable. It also helps me stay on track with eating healthier. Last September I began watching Annette Reeder, the Biblical Nutritionist interview Sue Becker from Bread Becker’s. They were discussing the benefits of using fresh-milled grain in bread making.

I soon found myself watching more videos about the process and benefits. Sue’s video on The Bread of Life, a biblical and science-based class on the wheat kernel convinced me I needed to try the process. I soon ordered a refurbished grain mill from Nutrimill and my first pails of hard red and hard white wheat.

Needless to say, it has been an adventure and learning curve for me! But one I’ve enjoyed immensely.

Here’s what I Learned About Using Fresh-milled Grains:

1. Fresh-milled whole grain soaks up water slowly, be patient and don’t add too much too soon.
2. I have more luck with hard white and hard red for all baking, rather than soft White wheat. Soft white just did not work for my cookies or muffins, I’m not sure why.
3. My hair is thicker and healthier.
4. My husband’s cholesterol is now perfect, and his fingers no longer break out in the winter.
5. I did not get bronchitis last fall or this spring from seasonal allergies, like I usually do. In fact, after two months, I did not even get a sinus headache.
6. I am a meat eater, so I don’t have to worry about the phytic acid in grains depleting my ability to absorb minerals, and neither do you! The release phytates combine to cadmium and lead in the body and remove them. Plus, they play a role in lowering blood sugar. Another advantage to preparing all your goodies with fresh-milled grains.
7. Gluten free grains are also available and can be incorporated into recipes with some extra work, I try to share as many as I can because, several of my friends and family are gluten sensitive.

There is more, but I really want to talk about preparation day. I start with cooking a cup of quinoa then milling the grain and getting all my supplies ready.

Since my favorite thing in the kitchen to make is tortilla shells, I had to get that recipe right. I also use the Zojirushi recipe as a guide to make my weekly loaves of regular sandwich bread and adjust it for my breakfast bread. It’s very versatile and I can add what I like and remove what I don’t like.

I’ve noticed the sunflower lecithin does make a nice fluffy loaf, but it caused my friend, who has lupus, a lot of muscle discomfort. So, I no longer use it in my basic recipes, although I use eggs (which contains lecithin) but eggs don’t bother her…go figure.

Benefits of Fresh-Milled Grain

There are so many benefits to fresh-milled grain! I made a list on a pdf if you’re interested in checking out. The best way to maximize those benefits is to make a multi-grain loaf for yourself and your family. For instance, hard red wheat is highest in selenium (136 mcg per cup). Oats are highest in pantothenic acid (B5) and calcium. Soft white is highest in iron, while hard white is just a smidge higher than oats in zinc. Quinoa (the seed) is the powerhouse because it’s highest in protein, B6, folate, Vitamin E, choline, betaine, magnesium, and potassium.

God’s design and plan for our provision is always uplifting and exciting to me, and you’ll see my joy in the attached video of my bread making day below. I love how Deuteronomy 8:6-10 set up the promise of bounty for the nation of Israel as they are getting ready to enter the promised land. It will go well for them if they obey God’s commandments, just like it goes well for us physically, mentally, and spiritually when we obey.

So, you shall keep the commandments of the Lord your God by walking in his ways and by fearing him. For the Lord your God is bringing you into a good land, a land of brooks of water, of fountains and springs, flowing out in the valleys and hills, a land of wheat and barley, of vines and fig trees and pomegranates, a land of olive trees and honey,  a land in which you will eat bread without scarcity, in which you will lack nothing, a land whose stones are iron, and out of whose hills you can dig copper.  And you shall eat and be full, and you shall bless the Lord your God for the good land as given you.

Deuteronomy 8:6-10 ESV – So you shall keep the commandments of – Bible Gateway

I read about Israel’s promises and can’t help but think about our own country’s foundation and Christian principles. We are beyond blessed to be given such good land here in the USA too! A land in which we have eaten without scarcity! It is so exciting to me to see God’s plan for all of His children continually unfolding. He is worthy of praise!

Here are my two favorite fresh-milled grain recipes to snack on as I prepare for my week of worship to our worthy Creator. I pray you find them enjoyable as well! Contact me if you want a workshop in person, at your church, social club, or on zoom! It’s one of my favorite things to do!

Sweet Potato & Pecan Pancakes for 2 are not on my mind often.

Although eating intentionally for optimum health becomes second nature when it’s incorporated into my daily routine, things happen to throw a wrench into my plans.

Like, waking up and not wanting what I made for dinner the night before as a breakfast option in the morning.

Do you ever wake up wanting bread instead of an omelet? I do!

But I didn’t have bread made. Ick…not in the mood to cook either.

Bread-making day is Thursday or Friday. However, I did have some fresh milled grain left over from Thursday in the fridge. Just enough to make 5 small pancakes. Easy and quick, is always a plus.

When I make pancakes, I always think of Abigail in the bible making preparations for the sheering of the flocks. Her husband Nabal refused to give David and his men some of the flock they’d protected from predators, and David was about to descend on Nabal’s family with some vengeance. Quick thinking Abigail, grabbed 200 fig cakes, bread, and 5 prepared sheep and set out to meet David. She fell at his feet and offered him the food. But her speech reminded him who he was, who his provider is, who his protector is, as well as his purpose:

 Please forgive the trespass of your servant. For the Lord will certainly make my lord a sure house, because my lord is fighting the battles of the Lord, and evil shall not be found in you so long as you live. And when the Lord has done to my lord according to all the good that he has spoken concerning you and has appointed you prince over Israel my lord shall have no cause of grief or pangs of conscience for having shed blood without cause or for my lord working salvation himself.

1 Samuel 25:28, 30-31a

1 Samuel 25 ESV – The Death of Samuel – Now Samuel died. – Bible Gateway

I am amazed when I think of all the people, she had a hand in keeping alive that day. Yep, a quick-thinking and resourceful woman can keep many men out of trouble and benefit entire families. Speaking of benefits, there are some nice benefits for our energy levels with these pancakes.

Benefits of Sweet Potato & Pecan Pancakes for 2

The fresh-milled grain I’m using is a hard red wheat that provides a great source of protein and fiber. It also retains the original B vitamins and Vitamin E the way God intended it to be eaten (The faulty nutrition label below does not take these vitamins in account but, I assure you they are there). Manufacturing this product and separating the bran and germ to leave the white starchy protein is the bread filling store shelves.

Small growing bellies are consuming the nutrient poor bread every day and are instead filled with “enriched” synthetic vitamins. They deserve better than bleached flour enriched with synthetic vitamins and harmful preservatives.

It does more harm to kid’s cells than good, but it’s better than nothing. I served it and ate if for years before I knew better. I wish someone had shown me how to do it right the first time.

Oh, well enough lamenting… It just wasn’t in God’s timing. Like everything, He has a plan and a purpose.

Here is the simple and delicious recipe for these pancakes,

I hope you enjoy these pancakes! Check out my ideas for extra sourdough starter too, if you want another pancake recipe. I look forward to helping you and your family get on track fighting chronic disease so leave me a message to get started with health coaching!

A simple and delicious breakfast is always a day changer! The good news about this quick and easy meal is you can do it the night before as you prepare your dinner, then just heat it in the microwave 30 seconds the next day.

I used fresh milled hard red wheat berries to make my pita bread and Bread Beckers pita bread recipe (the recipe is below). It was easy to follow and only took an hour of my prep day. I know that may sound like a long time for some people, but when a loaf of bread takes 2 and 1/2 to 3 hours from start to finish, I consider that a “quicker” bread.

Don’t sweat it if you don’t have time to make the bread or if you are avoiding bread altogether. You can substitute eggs for the bread if you’re on a low carb plan or use your local grocery stores whole grain pita pockets to save time. Walmart carries BFree, a nondairy, Non GM0, vegan and gluten free brand of pita bread. It’s a little pricey; $5.49 for 4 pockets, although they are a pretty good size and can be split in half for a one-person meal. Kroger carries the “Old World” Brand that is $2.49 for 12 oz. So, you do have options.

God’s merciful provision to sustain us never ceases to amaze me! The benefits of Kale, mushrooms, and garlic are phenomenal. We are given plenty of vitamins, minerals, and antioxidants to sustain and nourish us throughout our day. At the same time, this meal helps build our immune systems and fight off the environmental toxins we encounter daily. Give thanks to the Lord for such goodness, his love endures forever, as Psalm 118 reminds us.

Enjoy his precious Word today my friend, and maybe a Kale & Mushroom Pita Pocket too!

God’s garden is good!

Bread Beckers Pita Bread Recipe—adapted to my lower sodium consuming tastes.

1 and 1/4 Cups Lukewarm Water

1 Tsp Salt

1 Tsp Onion Powder

3 Cups Freshly Milled Hard White Wheat

2 1/2 Tsp. Yeast

Combine the water in a large bowl. I grind my wheat berries then add the salt and onion powder with my whisk. Stir half of the flour into the water and mix well. Add remaining flour and knead until smooth (about 5-10 min). I divided this into 8 balls (hers made 6). Flatten with a rolling pin and make into 6-inch circles. Place them on a cookie sheet and let rise about 45 min. Preheat oven to 500 degrees and I baked them 10 minutes or until brown and puffed in the center. They will be hard when you get them out, but soften as they cool. I split them in half and make pockets. Store extras in the fridge until you are ready to use them.

Refrences:

Pita Bread, The Bread Beckers, Inc. Recipe Collection. 305 Bell Park Dr. Woodstock, GA 30188, www.breadbeckers.com (770)516-5000

Oats are wonderful for providing fiber and plant-based protein for breakfast or snacks. In these peanut butter and white chocolate chip granola bars the benefits are double. They provide minerals like magnesium, phosphorous, zinc and manganese, while the wonderful B vitamins, B1 and folate are present too. The fiber helps sweep cholesterol out of the colon, feeds good gut bacteria, and helps us stay full longer.

All-natural peanut butter is used in this recipe because it contains only peanuts and salt. There is no hydrogenated oil or sugar added. Peanuts provide more fiber and polyunsaturated fat to this snack, so we are more satisfied. Not only that, but they also provide another source of necessary minerals, B vitamins, biotin, and vitamin E.

Take a look at these two ingredient labels below and ask yourself, “What is better for me and my family?“

God’s plan for our provision and the benefits of food in their natural form will always be better than man’s poor substitute! The good news is we don’t have to settle for less!

We have choices for better snacks for our families. Although few in number, there are companies that try to maintain the integrity of our food. The more we, as concerned parents, place our money where our values are, the bigger the impact on healthier products being offered.

⁶ Better is a poor man who walks in his integrity

    than a rich man who is crooked in his ways.

⁷ The one who keeps the law is a son with understanding,

    but a companion of gluttons shames his father.

Proverbs 28:5-7 ESV – Evil men do not understand justice, but – Bible Gateway

So, to keep the integrity of these granola bars, I wanted to minimize the sugar and maximize the heart-healthy benefits of this snack. Remember the American Heart Association recommends no more than 6 teaspoons of sugar a day for women and 9 teaspoons for men.

Our little guys and girls are those future men and women!

Let’s start protecting them now. Although I’d like to get away with 1/4 cup of sugar, there is a 1/3 cup in this recipe. And that is 16 teaspoons for two batches of roughly 36 granola bars (depending on the size you cut). The white chocolate chips add a little more sugar there are 16 tablespoons in a cup and each tablespoon of Simple Truth Organic White Chocolate Chips has 7grams of added sugar for a total of 112 grams in the entire two batches. About 3grams per bar plus the 1/2 teaspoon of sugar. The total amount makes just under a teaspoon of sugar per bar.

God bless you and I hope you enjoy making your own Peanut Butter & White Chocolate Chip Granola Bars with your kids!

Week 2 of Strategies for Lasting Change

Tastes are powerful motivators and distractors! Did you know our taste buds replenish themselves every ten to twelve days? (1) New cells can develop new tastes that satisfy as we begin to learn the value of intentional eating and why God’s Garden is so Good.

More importantly, tasting the Word of the Lord has more value and purpose than what He placed in the garden. King David, the Psalmist reminds us:

Oh, taste and see that the Lord is good! Blessed is the man who takes refuge in him! Psalm 34:8

We develop a taste for physical foods when we are in our mother’s womb. Shortly thereafter, as we develop and grow, we learn about tastes of a spiritual sense.

For instance, a fetus develops taste buds in her mother at around 10-13 weeks’ gestation. (2) Food flavors are transferred to the fetus through the continuous swallowing of amniotic fluid in the womb. Whatever the mother eats consistently throughout her pregnancy, is present for her child’s future preferences.

We all have favorite tastes. Some prefer the dark, rich, brew of morning coffee while others a fresh cup of juice. We consume salty chips with relish or a mouth-watering chocolate brownie fix with delight.  The palate preferences of bitter, salty, and sweet all evoke emotions and satisfy.

However, the one thing they all have in common… taste is fleeting.

It’s here one moment and in the belly the next. There is no lingering contentment, just desire for more. Furthermore, our memory of it creates mouth-watering anticipation when our eyes see the favored morsel again.

On the other hand, the idea of tasting the “heavenly gift” and the “goodness of God’s word” is far superior to any earthly item we consume (Hebrews 6:4-5). It provides lingering contentment for our souls. When we are transformed by the power of the Holy Spirit, we crave and savor God’s word more than our favorite meal.

Therefore, strategies for lasting change in tastes that satisfy begin with these simple steps:

Appreciate the flavors you are experiencing by slowing down the chewing process to 20 -30 seconds. Savor your favorite taste slowly and leisurely. Jean Kristellar, PhD., developed a Mindfulness Eating Program to help people with eating disorders. She suggests to be aware of all the flavors in the food, as well as the feelings associated with hunger and fullness. The more aware a person is of those true hunger pains and fullness, the less likely he is to overeat.

Research shows the first two bites of food a person eats are the most pleasurable, then taste sensation diminishes. So, a technique suggested in Kristellar’s program is to pick a favorite snack and make the first two bites last in your mouth a whole minute. One square of chocolate, for instance, may be enough to meet the pleasure spot on the pallet rather than an entire candy bar loaded with sugar and calories.

Replace sugar-loaded sides as the main meal or desserts with fresh fruit.  Whole fruits, rather than fruit juice, provides nutrients and fiber alongside their natural sweetness. If the fresh fruit is chosen as dessert the meal itself will have plenty of protein to avoid sugar spikes and lows.

However, if it replaces a sugary breakfast choice, add a couple of walnuts or almonds for protein. An example of this is peanut butter on an organic apple for breakfast or kiwi and plain yogurt with walnuts. The quality nutrients in this choice will give us more energy, and a sense of fullness throughout the morning.

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Doughnuts and sugar-laden cereals have next to zero nutritional value for children and adults. Making them a part of everyday life damages the body’s cells and leaves them hungry for real food. Nutrient depleted items like these were not on our Creator’s mind when He made us.

Give Vegetables Another Chance

Intentional eating approaches vegetables with a new mindset. It means changing the focus from an experience of “How will this make me feel?” to “How will this nourish me to do God’s work?” The more one understands the benefits of vitamins, minerals, and antioxidants in food, the more value it holds. The nutrients available supply added energy, stamina, and vitality. All important factors in living an abundant life and fulfilling our calling.

“When I was a child, I spoke like a child, I thought like a child, I reasoned like a child. When I became a man, I gave up childish ways.” 1 Corinthians 13:11

Although some people are reluctant to consume vegetables, it is a good idea to give them another try. Tastes and values change as we age and it takes several tries of various plants to develop a desire for them. Also, when tastes are accustomed to high amounts of sodium and sugar in processed food, the taste buds are trained and expect more of the same substances.

Retraining the taste buds can happen though, with good seasoning and highly fragrant spices.

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Fasting From Processed Food with Prayer

Removing processed food from the pallet for four weeks will diminish the desire. I know, who does that now days? We as Christ-followers, that’s who.  A fast of this nature can be done with prayer and scripture memorization.

Jesus said, “It is written “‘Man shall not live by bread alone, but by every word that comes from the mouth of God” Mathew 4:4

He also said:

Jesus said to them, “I am the bread of life; whoever comes to me shall not hunger, and whoever believes in me shall never thirst. John 6:35

The goal is to look beyond food for emotional satisfaction and think logically about what you and me, as Christians, consume each day. Do we live as though every day is a feast day?  Or, do we practice restraint when we sit down for a meal? “Are you and I eating mindlessly and not chewing slowly and savoring each bite with gratitude? I must admit, I am guilty of this more than I care to admit.

Eat Less Often and Smaller Amounts

People in Jesus’ day walked everywhere and ate what was available fresh. They ate fresh milled bread, curds, cheese, fish, fruits, and vegetables (Gen 18:8, Deut. 32:14, Gen 1:29, 1 Sam 17:18, 2 Samuel 17:29, Daniel 1:12-16 ESV) We have an idea of how much was acceptable to eat daily from the amount of manna the Israelites collected in the wilderness. The dry measure of one omer was about 3.7 quarts of bread per day for the entire family (Exodus 16:16).

A Simple strategy to implement as we follow their lead is to stop eating between meals and after dinner at night. Another is to remember the size of our stomach is roughly the size of our hand and using a plate that size helps us with portion control. Although the stomach’s stretching capacity is 40 times that size, Hiatal hernias and reflux disease are common among those who practice testing its limits.

Eating items rich in fiber, protein and nutrients may not only help us feel full, but remove cravings. Drinking water to offset false hunger is helpful alongside the first step of eating slowly during our meals and recognizing when we are truly hungry and full.

I hope with prayer and gratitude towards God and His provision, we will truly appreciate tastes that satisfy. More importantly, may we learn to rely on the goodness of His Word as the taste that truly satisfies! I am confident the strategies for lasting change can be done when our focus is off ourselves and on God.

Don’t forget, I am on this journey with you and I am here for you!

References:

Anatomy, Head and Neck, Tongue Taste Buds – StatPearls – NCBI Bookshelf (nih.gov)

AlJulaih GH, Lasrado S. Anatomy, Head and Neck, Tongue Taste Buds. [Updated 2021 Aug 11]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK539696/

Developing and regenerating a sense of taste (nih.gov)

Barlow LA, Klein OD. Developing and regenerating a sense of taste. Curr Top Dev Biol. 2015;111:401-19.

Bite, chew, savor (apa.org)

By Amy Novotney, November 2012, Vol 43, No. 10 Print version: page 42

A sourdough, fresh-milled English muffin filled with watercress, egg, and avocado is an extra special treat for a cool winter morning…well really, any morning. However, these muffins do take a little tender loving care, so I do them on my preparation day.

The flavor and texture of these whole grain English Muffins is so good, it is worth the additional work. To get ready ahead of time, I use my Betty Crocker cookbook to find a sourdough starter. I used 2 cups of fresh-milled hard wheat flour, 2 1/2 cups warm water, 2 teaspoons yeast, and 1 tablespoon of sugar. I mixed this well in a 2-quart mason jar then covered it with a paper towel and screwed on the rim. The next day, there was some thick alcohol smelling liquid on the top, I learned this is called “hooch”.

Great…some sites said it’s harmless and just stir it in, while others said, pour it off. The first ten days I stirred it in and did not see a good rise in my rolls or my first batch of English muffins. So, on the second round, I began a new starter and poured off the hooch each day. The Betty Crocker recipe did not say to feed it daily, so I did not add flour or water the first seven days, I just stirred it two-three times each day.

Mind you this process takes seven to ten days, so if you don’t have that kind of patience, find a good quality English muffin at your local grocery store…preferably one without “enriched bleached flour, Calcium Propionate, Calcium Sulfate, Ammonium Chloride, Fumaric Acid, or Soybean Oil…..oh, and good luck with that while you’re searching!

You see now, why I value making my own!

Dave’s Killer Bread-organic English Muffins will pass the additive test and cost around $5.50. Also, there is Simple Truth Organic English Muffins for $3.99.

However, if you’re up for the challenge and you are having a bread making day, go for this recipe from Breadbecker’s , because it’s delicious! However, I use water in my starter, not milk. When they are done, I store all ten of them in the fridge and eat one every day!

Today, I’m frying up one egg, applying half of an avocado, and a 1/2 cup of fresh watercress to make this delightful breakfast. That’s all there is to it, getting the dough down is the fun part.

If you are cutting calories or fat, you can omit the olive oil and use just a smidge of oil on a hot cast-iron surface, this will save you about 100 calories. I use a very small amount of olive oil to fry my eggs and I’m careful not to let the temperature get above 350 degrees, so it doesn’t become a trans-fat, as some researchers claim.

Benefits

This power-packed breakfast will provide around 474 calories (with the oil), 14 grams of heart-healthy fat, 5 grams of fiber, and 6 grams of protein. Not only that, but you’ll have a decent start to your B vitamins, C, E, and trace minerals calcium, magnesium, zinc, and selenium.

Sign me up for some intentional eating! I know what God puts in the garden is good! He is faithful to provide exactly what we need when we need it. Doesn’t that make you have a better start to your day alongside a Avocado & Watercress English Muffin?

Devotion

When I think about how important dough was to ancient people, I have a new respect for the saying, “bread of life”. During the famine of Jacob’s day he prepared gifts of almonds, a little balm and a little honey, gum, myrrh, and pistachio nuts (Gen 43:11).  They had food, and they still had their flocks and herds. It was grain they lacked. Jacob heard about Egypt having grain and sent his sons to get it. When they ran out, it was a matter of life and death.

The seven years of plenty that occurred in the land of Egypt came to an end, ⁵⁴ 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. ⁵⁵ When all the land of Egypt was famished, the people cried to Pharaoh for bread. Pharaoh said to all the Egyptians, “Go to Joseph. What he says to you, do.”

⁵⁶ So when the famine had spread over all the land, Joseph opened all the storehouses and sold to the Egyptians, for the famine was severe in the land of Egypt. ⁵⁷ Moreover, all the earth came to Egypt to Joseph to buy grain, because the famine was severe over all the earth.

Genesis 41:53-57

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Dough is offered in the sacrifice to God as well. The grain offering is mentioned 131 times in the Old Testament. “

Numbers 15:20 says “Of the first of your dough you shall present a loaf as a contribution; like a contribution from the threshing floor, so shall you present it.“

We can appreciate the importance of this nourishing substance as a gift from God and to God as we partake each day. Even as a special place deep in our hearts remembers the spiritual bread of sacrifice in the presence of Jesus, our Lord.

I pray you have wonderful day partaking of both!

References:

Avocado Nutrition Facts and Health Benefits (verywellfit.com)

English muffins, whole-wheat Nutrition Facts & Calories (self.com)

Watercress Benefits Nutrition Facts and Recipes – Dr. Axe (draxe.com)

Two of my favorite vegetables pair up well together for this easy Kale & Walnut Sweet Potato Skin appetizer. Sprinkled with a little garlic powder, the slightly bitter kale makes a nice contrast of to the sweet potato. Add the crunch of walnuts and some fresh grated Romano cheese and you have a delightful… and healthy, appetizer.

Benefits of Kale/Sweet Potatoes/Walnuts

Although kale is known for its polyphenols and antioxidant activity, most of the nutrient value is lost in cooking. This is why it is so important to eat fresh fruits and vegetables daily in addition to our cooked favorites. The good news for this particular vegetable is the retention of beta-carotene; it only loses about 5% (1).

Sweet potatoes are also a good source of beta-carotene. So, when converted to vitamin A, this dish helps your immune system by fighting free radical damage. It also provides protection for your vision (2). Topping the dish with a few walnuts adds crunch and heart-healthy, cholesterol lowering benefits!

Devotion

The importance of keeping our vision protected with vitamin rich foods is just as important as keeping their value in spiritual discernment. The eyes take in so many messages! For instance, images of good and evil, as well as beauty and darkness. If we are not careful and do not protect what our eyes are subject to, we are susceptible to lowering our standards.

The eye is the lamp of the body. So, if your eye is healthy, your whole body will be full of light, but if your eye is bad, your whole body will be full of darkness. If then the light in you is darkness, how great is the darkness!

Mathew 6;22-23

The unbiblical practices occurring all around us make us immune to certain acts that are not honoring to God. May be cling to the biblical principles that hold our lamp up high and shine a light in the darkness. I hope you enjoy nourishing both your physical eyes and spiritual eyes today!

You can start with this Kale & Walnut Sweet Potato appetizer as you read your devotions. Remember, what God puts in the garden is good!

References:

Composition and antioxidant activity of kale (Brassica oleracea L. var. acephala) raw and cooked – PubMed (nih.gov)

Sikora E, Bodziarczyk I. Composition and antioxidant activity of kale (Brassica oleracea L. var. acephala) raw and cooked. Acta Sci Pol Technol Aliment. 2012 Jul-Sep;11(3):239-48. PMID: 22744944.

The influences of purple sweet potato anthocyanin on the growth characteristics of human retinal pigment epithelial cells (nih.gov)

Sun, M., Lu, X., Hao, L., Wu, T., Zhao, H., & Wang, C. (2015). The influences of purple sweet potato anthocyanin on the growth characteristics of human retinal pigment epithelial cells. Food & nutrition research, 59, 27830. https://doi.org/10.3402/fnr.v59.27830

I hope your week is going well and you are staying healthy spiritually and physically, despite the chaos of our day.  I don’t know about you, but for me, with so much unrest in the world, it is hard to stay focused on what is good and Holy!

However, that is exactly what we are called to do!

Therefore, I need some biblical ways to boost my mood! God’s word is more powerful than a double-edged sword to spiritually combat negative thinking and attacks from the evil one. Plus, His word never returns void or empty.

So, with that in mind, and following up with on the 10 Easy Ways to Strengthen Your Immune System post, I want to give myself and you 10 biblical ways to strengthen our mood; while also easing our mind, will, and emotions. Are you ready?

1. Praise God

When we fill our hearts with gratitude and praise God almighty for His unending, unshakable, enduring faithfulness we boost our mood. Negative thoughts are consumed by gratitude and evaporate from our thinking.

Romans 12:2 is an often-memorized verse in the bible to help us change our thinking.  It says:

Do not be conformed to the pattern of this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.”

The testing comes in the form of situations, people, or circumstances that rub us the wrong way. As soon as negative thoughts build from encounters with others or text messages start rolling in, we are conforming to the pattern of this world.

Rather than getting our moods down, we can boost it instead by saying, “God, I praise you for this person, this situation, and this opportunity to turn to YOU for comfort and peace! Although, I don’t know what you want to accomplish with this situation, I trust you and praise you as you lead me.

2. Pray Scripture

I love to do this over you and my family! The best time to do it is in my early morning reading of the bible. Scripture is something we can incorporate into our morning prayers for ourselves and others because we oftentimes think of people in need as we read. For instance, Paul, in Ephesians chapter six calls the believers to be strong in the Lord, and in the strength of His might. He urges them to put on the whole armor of God that they may stand against the schemes of the devil.

My friend, there is no greater victory for the devil than when he steals your joy!

As he reads our faces and remembers our reactions, his tactics become more precise. We need our full
armor of protection on before we leave the house in the morning. Remember, he is the tempter, so if we are prone to gossip, we’ll get a juicy tidbit of information from someone who is always ready to fill our ear. Pray for her and remember:

1 Timothy 5:6 “She who is self-indulgent is dead even while she lives.”

Do you see how serious this is?

Likewise, if we are prone to anger or fear, we’ll be tempted with the same scenarios each day that stimulate those turbulent emotions! (See more under # 3)

3. Memorize a Combat Verse

This one is so easy and EFFECTIVE in the heat of the moment. My personal favorite memory verse from scripture to combat the evil of the enemy and my own negative thoughts is—–“Take captive every thought and make it obedient to Christ Jesus.” Look through scriptures for your personal favorite and use it as soon as those defeating thoughts creep into your mind.

This is especially helpful when fear, anger, and pride well up within at the sound familiar scenarios. If it is the news, turn if off! Gaslighting is a tactic of the devil and used by the media ALL THE TIME to pit one person’s view against another and stir up more hatred. Social media and search engines watch everything you browse, so they know how to add fuel to your own little fire.

If it is not the chaos in the world, it may be our spouse, family, or neighbors who stimulate unwanted or anxious emotions. We can pray for a soft heart towards them and to respect their stance on an issue without judgment.

James 1:19-20   God please let me be “quick to hear, slow to speak, slow to anger, for the anger of man does not produce the righteousness of God.

James 1 ESV – Greeting – James, a servant of God and – Bible Gateway

Therefore, confessing the behavior you and I are most likely to fall under and finding a scripture to pray ahead of time over this pattern will help us boost our mood; even under full blown attacks!

4. Laugh

—Look around us for fun and join or listen in on the activity. Yesterday we played kick ball with three of our grandsons. The middle one can’t stand to get out, so when he knows he’s caught between the person with the ball and the next base, he runs everywhere but toward the next base—-it’s hilarious! For you, it may be listening to your favorite Dry Bar comedian (they are clean and fun), watching puppies romp, or a funny movie.

5. Listen to Good Music

I love praise music and contemporary Christian songs that are upbeat and make me want to dance! You may like the old hymns, eighties, sixties, classical, or even bluegrass; wonderful! God created our love of music to lift our moods, express our gratitude and even express our sadness. It’s one way to work through our emotions.

6. Walk

Taking a walk does so many good things, it gets us out into the sun (see #7). Also, exercise as many of you know releases endorphins, known as the happy hormones in our brain. It’s true, so take advantage of something free and wonderful to just notice life, appreciate the breeze on your face, or the wonder of nature!

However, biblically speaking, walking with God means walking in His ways and in obedience to Him. There is no better way to boost our moods than when we are in step with God.

Ephesians 4:1-3—” I, therefore, a prisoner for the Lord, urge you to walk in a manner worthy of the calling to which you have been called, with all humility and gentleness, with patience, bearing with one another in love, eager to maintain the unity of the Spirit in the bond of peace.”

Psalm 84:11  For the Lord God is a sun and shield; the Lord bestows favor and honor. No good thing does he withhold from those who walk uprightly.

7. Sunlight

Genesis 1:16 “God made the two great lights—the greater light to rule the day and the lesser light to rule the night—and the stars.”

God provided the sun for our benefit! Not only to give us light and warmth, but to make plants grow and feed us. It rules the day. Just think of its power over the earth.

Moreover, taking that walk or sitting in the sun 20-30 minutes will bring a bright light into dark thinking. Soaking up the sun gives us the wonderful vitamin D synthesis I talked about last week. Not only does it build our immune system, it boosts our mood!

Studies show a release of serotonin (the mood boosting hormone) at highest levels during summer sun exposure. (1)  

8. Socialize

I know, if you’re an introvert like me, you must internally process emotions privately and in your own time; that is fine for the first day or so of your mood change. You can pray, and agonize with God and to God about all the stuff you’re dealing with. However, after the first day, find we need to find our trusted person or persons with whom to gather. The comfort, presence, and encouragement of other believers will biblically lift our mood!

Hebrews 10: 24-26  —And let us consider how to stir up one another to love and good works, not  neglecting to meet together, as is the habit of some, but encouraging one another, and all the more   as you see the Day drawing near.

9. Omega 3’s.

These amazing ESSENTIAL oils are found best in tuna, salmon, sardines, and halibut, so try to eat them at least twice a week in this “preformed” way. If you don’t like fish, and want a different source, try chia seeds, hemp seed hearts, ground flax seeds or flax seed oil which can be added easily to salads. Your body must do a little more work to transfer it to the long chain fatty acid it needs, but still, it’s better than nothing.  I mentioned the fish first because it contains the necessary EPA that has been proven in studies to help with reducing anxiety, depression, and boost our mood!

Although I cannot find a scripture that says fish boosts your mood, I do know Jesus ate, prepared, and served A LOT of fish. He called fisherman to serve Him, fed the five thousand spiritually starving people with it, and it was the breakfast he shared with his disciples after his death, burial and resurrection (John 21).

10. Serve Someone Else

Getting out of the house and doing something for someone else is an amazing biblical mood booster! When we are self-focused our mood is down or if overburdened with the care of a loved one, we may feel we are serving enough. But I ask you to just start small; this can be sending a card with a thoughtful note, or even simple text message. If you are particularly energetic, mow your neighbor’s lawn, or help someone load their car at the grocery store. God gives us PLENTY of opportunities to serve others; even if it is just a prayer.

1 Peter 4:9-10 “Show hospitality to one another without grumbling. As each has received a gift, use it to serve one another, as good stewards of God’s varied grace: 

I hope these 10 Ways to Biblically Boost Your Mood Help you this week!

References:

https://pubmed.ncbi.nlm.nih.gov/12480364/ Lambert GW, Reid C, Kaye DM, Jennings GL, Esler MD. Effect of sunlight and season on serotonin turnover in the brain. Lancet. 2002 Dec 7;360(9348):1840-2. doi: 10.1016/s0140-6736(02)11737-5. PMID: 12480

How Changing a Few Daily Habits Builds Immunity

My friend, if you want some simple ways to increase your ability to fight off infection look no further. Today, I am sharing 10 Easy Ways to strengthen your immune system naturally. Claude Bernard, the father of physiology said,

Diseases hover all around us, their seed scattered in the wind
but they do not settle in the terrain unless the terrain
is ready to receive them.

Diseases are here to stay, and viruses mutate, as evidenced by over 100 variants of the flu. Your and my best defenses are given by God above, and mindfully incorporating them into our daily routines will strengthen our immune systems naturally. Here are my top 10.

1. Sunshine

“And God said, “Let there be light,” and there was light. And God saw that the light was good (Gen. 1:3-4a). God’s presence and spoken word provided the light. Later, on the fourth day, He creates the greater light to rule the day and separates the light from the darkness (Gen. 1:16-19). Ruling the day with massive energy production, the sun is busy controlling wind and weather. It also provides life and growth to plants, while synthesizing vitamin D in the human skin.

Although Ultraviolet Rays (UVR) from the sun often get a bad rap. The danger of UVR only accounts for 0.1% of the total global burden of disease, whereas not getting enough sunlight daily accounts for 3.3 billion debilitating diseases (1). For instance, melanoma is often found to be dangerous to light skinned people who need protection from EXCESS sunlight, not ALL sunlight.

“Over 1,000 different genes governing every tissue in the body are now thought to be regulated by vitamin D3 including calcium metabolism, neuromuscular, and immune system functioning”

Meade, 2008

The amount of sunlight you need depends on your skin type. Light skinned people can receive approximately 50,000 IU’s with just a half and hour in the sun. Tanned and darker skinned people may receive anywhere form 8,000 -30,000 IU’s.

God has provided us beautiful provision for our immune systems with this great light. So, I pray you make time today for a little sunshine. It may be obtained on your lunch break or sitting on the front porch for 3o minutes. Letting children play and setting the timer on a phone for 30 minutes before showering them, or yourself, with sunscreen is helpful too. It will do you and the little ones a world of good.

2. Eating Fruits and Vegetables

“The earth brought forth vegetation, plants yielding seed according to their own kinds, and trees bearing fruit in which is their seed, each according to its kind. And God saw that it was good (Gen 1:12). Our Father, God, is such a fine designer, before he creates humankind he prepares for their provision. Scientists are discovering the power of fruits, vegetables, herbs and spices in the form of antioxidants. Polyphenols, flavonoids, carotenoids, are just a few examples of properties in plants that combat oxidative stress on human cells. Therefore, creating anti-oxidants to help us fight damage to cells.

Over the past fifty to sixty years scientists have discovered thousands of beneficial antioxidants in plants to ward off disease, repair cells, and help the body function more effectively. Moreover, they contain sufficient amounts of fiber to nourish the gut and help move waste products of metabolism out of the body. God’s plan in the garden is still good today.

3. Adding Fresh Herbs to Meals Daily

Not only do fresh herbs and spices add delicious flavor to our daily intake, they also provide a profound ability to strengthen the immune system. Rosemary, sage, oregano, parsley, and mint are just a few herbs supplying anticancer, antiviral, and anti-inflammatory power to the cells (1).

Many herbs are easy to grow perennials that can be added to backyard gardens or patio containers for year round enjoyment. Herbs are also helpful in teaching children to appreciate tastes other than sweet! Tangy, savory, and bitter flavors are good to incorporate early in life to train the taste buds for healing benefits of herbs.

4. Restore the Gut Biome

Although, restoring the gut biome may sound like a foreign task, it is essential to the bodies ability to fight disease. The intestines or our “gut”, is responsible for nutrient absorption and establishing a barrier to harmful macromolecules. It is also home to billions of good and bad bacteria. Long-term use of antibiotics kill good bacteria in the gut and allow the harmful bacteria and fungus to grow. Sugar also altars gut biome in a negative way by enhancing the growth of pathogenic bacteria in the gut (I’ll discuss it’s effect on immunity more in # 6).

Restoring gut biome starts with reducing sugar and artificial sweetener consumption. Artificial sweeteners, like sucralose (Splenda) destroy the good bacteria in the gut and damages the replication of others. On the other hand, excess sugar feeds harmful bacteria. Adding fermented foods like sauerkraut, kombucha, kimchi, kefir, and unsweetened yogurt feed the good gut bacteria and allow more to grow.

5. Exercise

Regular exercise, such as consistent walking, biking, hiking or swimming for 30 minutes every day has a positive impact on the immune system. It increases blood flow, conditions skeletal muscles and the heart, improves endorphins that regulate hormone function, and enhances cell function. Neutrophils, helper T cells and B cells are maintained through physical activity (2).

6. Reducing Stress Strengthens the Immune System

Solomon says, “Anxiety in a man’s heart weighs him down, but a good word makes him glad.” (Proverbs 12:25). The repeated stress response we are given by God to flee danger or fight in our defense is constantly triggered through daily stressors. Moreover, the hormones that regulate this response are overstimulated in areas of our lives that are not life threatening. Excess worry over finances, health, relationships, our self-worth, abilities or lack thereof, create tension and steal our joy.

Truly trusting in God and the promises in His word will help us navigate undo or imagined crisis that we struggle to overcome. Although short-term stress is good for stimulating our immune system, long-term stress contributes to excess inflammation and reduces cytokine response and T-cell function over time (5).

Humble yourselves, therefore, under the mighty hand of God
so that at the proper time he may exalt you, casting all your anxieties on him, because he cares for you.

1 Peter 5:6-8 ESV – Humble yourselves, therefore, under the – Bible Gateway

7. Get A Good Night’s Sleep

A beautiful thing God designed to restore our bodies while we sleep is something scientists call autophagy. A process that involves the metabolic function of our cells to clean up the debris and dead cells, while restoring and repairing cell walls. Our bodies are doing more work during the night than when we are awake. That is why it is so important to get a good night of uninterrupted sleep.

A few ways to do this are praying before bed and meditating on God’s Word, turning off the television, disabling Wi-fi beside our bed on our phones, and cutting out caffeine six hours before going to bed.

8. Reduce Sugar & Highly Processed Food Intake

Proverbs says it’s not good to eat too much honey and a man (or woman for that matter) who lacks self-control is like a city is like a city broken into and left without walls! Eating too many sweets is becoming a huge health hazard all around. If manufacturers put it in our cereal, breakfast bars, snacks, ketch-up, salad dressings, sauces, stews and even chips—how are we supposed to limit harmful intakes of less than 10% for ourselves and our children?

We can’t, unless we stop eating highly processed food. The preservatives are designed to keep food on the shelves, but NOT help you fight infection. The body has to work overtime to process all of the chemicals added to our food!

According to medical sources, a high sugar diet is also linked to reduced white blood cell function which affects our ability to fight viruses, bacteria and pneumonia. Some sources report this high sugar intake reduces the WBC by 40% (4). Limiting the craving for sugary beverages can be done by consuming fresh fruit high in vitamin C that helps build the immune system and fight infection.

We can even substitute Kool-Aid with 100% fruit juice. However, without its valuable fiber fruit is just as high in fructose as a soda. So, the amount of sugar can be reduced, and the volume doubled by mixing it with equal parts of water. Kids and adults will adjust their taste buds as they are offered this substitute repeatedly.

So, load up the fridge with fresh strawberries, cantaloupe, kiwi, and oranges today for slow edible grazing throughout the day to strengthen your immune system!

9. Eliminate Smoking & Smokeless Tobacco Products

I know this is a no-brainer, but seriously people are still sucked into this really damaging habit. Especially since smoking and other tobacco products help people cope with stress. Although its addictive pattern is a stronghold for many, God gives us the power through the Holy Spirit to send this addiction away.

Physically, smoking destroys the cilia in the airway that helps cough up dust trapped in the mucous. Sublingually, the chemicals and toxins placed on the plants as they grow are absorbed into the body. Not only do damaging carcinogens enter the lungs and mucous membranes and damage cells, but viruses and bacteria entering the lungs are given opportunity to grow and spread. Stopping today can kickstart God’s beautifully designed plan to strengthen your immune system.

10. Reduce Alcohol Intake

Excessive alcohol on the other hand, depletes the body of necessary B vitamins like thiamine and folate. Over time, this depletion affects the ability of the immune system to fight infection. The standard recommendation of intake is one drink for women (12 oz beer or 6oz of wine) and two for men to prevent adverse effects of Chronic Disease.

I hope these 10 easy steps to naturally strengthen your immune system has been helpful for you today! For more ideas to boost fruits, vegetables, and fresh herbs into your daily routine visit The Garden

References:

Benefits of Sunlight: A Bright Spot for Human Health (nih.gov)

Mead M. N. (2008). Benefits of sunlight: a bright spot for human health. Environmental health perspectives, 116(4), A160–A167. https://doi.org/10.1289/ehp.116-a160

Antioxidant Activity of Spices and Their Impact on Human Health: A Review (nih.gov)

Yashin, A., Yashin, Y., Xia, X., & Nemzer, B. (2017). Antioxidant Activity of Spices and Their Impact on Human Health: A Review. Antioxidants (Basel, Switzerland), 6(3), 70. https://doi.org/10.3390/antiox6030070

Physical Activity and Diet Shape the Immune System during Aging (nih.gov)

Weyh, C., Krüger, K., & Strasser, B. (2020). Physical Activity and Diet Shape the Immune System during Aging. Nutrients, 12(3), 622. https://doi.org/10.3390/nu12030622

Harmful Effects of Excess Sugar | Ask Dr Sears

Effects of stress on immune function: the good, the bad, and the beautiful – PubMed (nih.gov)

Dhabhar FS. Effects of stress on immune function: the good, the bad, and the beautiful. Immunol Res. 2014 May;58(2-3):193-210. doi: 10.1007/s12026-014-8517-0. PMID: 24798553

I have to admit right off the bat, I never look for salad recipes. Therefore, I don’t expect anyone else to do that either. So, when a lady requested some salad recipes, I realized what I take for granted in my daily regimen is not the same for everyone. Therefore, if you are looking for a fresh take and full impact for staying full, you’re in the right place. Sustaining and easy salad ideas are here for your enjoyment!

Breakfast Salad and Eggs

Now, don’t be put off by the thought of salad first thing in the morning. It is delicious! The firs thing to do is get that image of iceberg lettuce out of your head and think about lucious spinach, arugula, and beet greens found in an organic 50/50 blend of greens.

The benefit is a good start to your day of magnesium, manganese, potassium, vitamin E, protein, and antioxidants to get you through your morning without feeling hungry or deprived. Here is how simple it is:

1. Gather 2 cups of salad greens on a plate or shallow bowl, sprinkle with some onion powder, drizzle a capful of organic extra virgin olive oil over it plus a capful of apple cider vinegar, and set aside.
2. Prepare two free range eggs according to your preference: soft, medium, hard cooked over 1 tsp of organic extra virgin olive oil. In the same skillet add 1 tablespoon of sunflower seeds and 1 tablespoon of pumpkin seeds, until just toasted.
3. Place the eggs and seeds over your greens and enjoy!

Prebiotic and Probiotic Loaded Salad Fix

Another sustaining and easy salad idea comes from the same salad mix of 50/50 blend or this salad. It is a perfect blend of flavor and nutrition: Here’s what you add:

1. 1 cup finely chopped broccoli
2. 1 cup finely chopped carrots
3. 1/2 cup cucumbers
4. 1/4 cup finely sliced beets
5. 1/4 cup each blueberries and blackberries
6. If you prefer you can add 3 ounces of your favorite meat (chicken breast, fish, steak) or 1/2 cup garbanzo beans.

For your dressing Mix 1/4 cup full fat plain Greek Yogurt with 1 tsp onion powder, 1/2 tsp black pepper, 1/2 teaspoon oregano, and a tablespoon of fresh parsley and lemon balm. It’s better with minced, juicy tablespoon of onion (but if you’re in a hurry use the onion powder).

God’s Word Sustains Us Too!

The Lord sustains him on his sickbed; in his illness you restore him to full health.

Psalm 41 ESV – O LORD, Be Gracious to Me – To the – Bible Gateway

The Lord does sustain us in our times of sickness and restores us to full health. Moreover, this is not just physical, but also spiritual and mental. I need Him to sustain me every day, His word provides the encouragement I need to overcome mental attacks and his garden provides all the nutrients to fight against environmental attacks.

Take advantage of these sustaining and easy salad ideas today, my friend, because what’s in God’s garden is so good!