Grace to self for times of weakness is the topic for week six’s STRENGTH Approach to Christian Wellness. Let’s face it, we all have setbacks, obstacles, and moments of weakness. Showing ourselves grace keeps us from condemnation because change is a process.

Victory comes in permanent lifestyle habits that build a stronger mind and body. But as we know, it doesn’t happen in one or two weeks. A better understanding of grace to self comes when we have a better grasp of God’s grace.

For instance, the biblical definition of grace is typically described as unmerited favor from God. We cannot earn grace because it is the Sovereign will of God. Throughout the Old Testament this favor was bestowed upon Noah, Abraham, Israel, David, and many others.

As we look at the New Testament, we see the term grace most often associated with salvation (redemption of our souls) and sanctification (becoming more like Jesus).  However, there is also a new aspect of power in the Spirit as a nuance to the term (Elwell, 1997).

Acts 6:8 “Stephen, full of grace and power, was doing great wonders and signs among the people. 

Acts 4:33 And with great power the apostles were giving their testimony to the resurrection of the Lord Jesus, and great grace was upon them all.

Romans 1:5 We learn from Jesus, through whom we have received grace and apostleship to bring about the obedience of faith for the sake of his name among all the nations.

Bible Gateway.com

It’s interesting that alongside this power from the Holy Spirit, we also see suffering and stewardship linked to grace (Elwell, 1997).

Titus 2:11-12– For the grace of God has appeared, bringing salvation for all people, training us to renounce ungodliness and worldly passions, and to live self-controlled, upright, and godly lives in the present age.

1 Peter 4:10 As each has received a gift, use it to serve one another, as good stewards of God’s varied grace.

Bible Gateway

Grace is given so we are strengthened in times of weakness. So, we look like a people called to live for God and not slaves to things of this world.

What makes a biblical view of grace so important for us today?

We are facing astronomical attacks on our bodies and minds every day! We need the power of grace outside ourselves to counteract daily attacks. You and I may be aware of gaslighting (repeated messages used for mind control) and fearmongering tactics among the media. But the manipulation of our minds does not stop there!

The attacks come through substances we are fooled into thinking is fuel for our bodies too! It is so subtle we experience extreme guilt when we lose control.

However, promises of pleasure and fulfillment in advertisements and social media alongside additives and flavorings in food, are only meant to bring you and I back for more.

The deceptive manipulation of our minds and taste buds hits the dopamine center of our brains that controls feelings of pleasure.

My friend, doctors around the country are speaking out and warning us about the dangers to our minds as well as additives and chemicals addicting us to products. Dr. Daniel Amen, Dr. Robert Lustig, and Mark Hyman are just a few doctors sounding the alarm.

All these doctors have developed functional medicine plans to help people get real and permanent relief from chronic pain and inflammation. But also to eliminate food addiction. What we can learn from these doctors is how processed food is contributing to disease, and depleting our bodies, and our minds, of vital nutrients.

Nutrients that help us fight obesity, dementia, cardiovascular disease, anxiety, ADHD, depression, or brain fog.

So, today grace starts with letting go of the guilt and becoming aware of how badly we’ve been deceived. The addictive properties of food are partially to blame. They act upon the neurotransmitters in our cells to create the pleasure response.

Moreover, when we’re facing stress, loneliness, and depression, we want the pleasure center activated. However, the more we allow ourselves to respond in this way, the harder it is to stop the habit.

Dr. Amen says, we build tracts in the brain with the repetitive behavior. Did you know that electrical pathways in the brain inhibit reasoning and will power as a result of addiction?

Dr. Pradip Jamnadas, an interventional cardiologist and founder of the Galen Foundation, describes casomorphines in cheese, gluteomorphines in bread, artificial sweeteners, and sugar cane as catalysts to inhibit reasoning in our brains. 

They sound like drugs, don’t they?

I will link Dr. Jamnadas’ YouTube video below so you can visit the site and listen for yourself. It’s called, “Addiction: Why We Can’t Fast or Keep a Diet.”

The bottom line is we must replace the harmful habits with helpful habits that are accessible, realistic, and will become doable routines (Amen, 2020). But first, we’ll have to fast and pray as our Comforter, Councilor, and Mighty Prince of Peace gives us the power to resist.

The Daniel Fast is a great place to start! I can help you with this! Once our old taste buds die off in 10 to 12 days and are replaced with new ones, we can defeat brain depleting temptations.

I have some great preparation ideas in some of my workshops and during Wellness Coaching, I’d be happy to help you with developing a new approach. In the meantime, I will pray you are empowered with wisdom and knowledge so you can give yourself grace in times of weakness.

I leave us with Psalm 19:7-14 as we stay the course:

References:

Amen, Daniel, Amen Clinic, Your Ultimate Guide to Gut Health | Amen Clinics

Biblegateway.com

Elwell, Walter A. Entry for Grace, Evangelical Dictionary of Theology 1997.

The Galen Foundation, December 24, 2021

Week five’s STRENGTH Approach to Christian Wellness theme is one of hope. It is also one of setting a date to release desires for worldly things to God.

Let’s face it, we are focused on numbers. It doesn’t matter if the number relates to our bank account, retirement plan, grocery bill, or the number on a scale, our minds associate success with numbers.

They are also important for helping people control their blood pressure and blood sugar. Numbers on lab results identify problems inhibiting abundant life. Things like chronic kidney disease, heart disease. and autoimmune disease benefit from attention to numbers.

I get it, because I’ve seen the results dash the hopes and livelihoods of hundreds of people over the years! And I don’t want that to be me and you.

Although we cannot prolong our lives any longer than they were determined by God, we can choose items that give us live life to the fullest.

 A circumstance Jesus wants for us (John 10:10). Adjusting our attitude towards others in love is a start. Reducing chronic pain with fruits and vegetables, and not relying on processed food is another.

We have the scientific research at our fingertips on how we view life and what we eat affects us mentally and physically.

Scientific Facts

“The new field of nutritional psychiatry provides evidence for diet quality as a modifiable risk factor for mental illnesses.” (1)

“Meta-analyses of observational studies have shown that a healthy diet and Mediterranean diet are associated with lower risk of depression. People with mental illness have been identified as having poorer diet and other lifestyle behaviors that impact health, and less understanding of the impact of lifestyle behaviors on health (2)

Refined sugar and white flour carbohydrates increase chances for heart disease while whole grain, high fiber foods are protective. Saturated fat is not the cause after all (3).

Individuals with a stronger network have better heart health, neurological, endocrine, and immune function than less supported individuals, thus lowering disease risks and extending long-term health. (4)

We are Better Together and Embracing God’s Plan in the Garden

Moreover, consuming more whole grains, beans, and eating less meat; will provide substantial protein and fiber to remove toxins from the body. The toxins create free radicals that are damaging to cells and contribute to disease, anxiety, and pain. The results of which alter mental stability, and lab values.

 Heads up! Something is wrong when our culture accepts altered food bathed in unrecognizable preservatives as nurturing to our bodies! We also fall for the lure and lies of material possessions for satisfaction.

Therefore, numbering the days of reliance on comfort food, material items, gossip, getting even, or whatever is hindering vitality and life will bring new life to the hope within. 

More importantly, don’t let lasting change intimidate you. It may mean taking baby steps to get where you want to be and not changing everything at once. I can help you with this in individual Wellness Coaching, since I’ve seen it multiple times and battle it myself.  

A point of hope to remember is King Hezekiah. When he was sick and dying, he pleaded with the Lord and the Lord gave him fifteen more years (2 Kings 20). I imagine as the leader of a nation; he had a great deal of stress and his own struggles with lifestyle choices.

However, Hezekiah’s feeling of hopelessness brought him to complete surrender. The same place repeated failures bring you and me. But glory to God! His plea to God brought him through, and it will bring you and I through times of difficult change too.

Remember, God is faithful, and He gives us the strength. His love enables us to bear all things, believe all things, hope all things, and endure all things (1 Corinthians 13:7). I am with you too and will pray for you! Just leave me a comment or contact me for a free consult.

References:

Nutritional psychiatry: the present state of the evidence | Proceedings of the Nutrition Society | Cambridge Core

Marx, W., Moseley, G., Berk, M., & Jacka, F. (2017). Nutritional psychiatry: The present state of the evidence. Proceedings of the Nutrition Society, 76(4), 427-436. doi:10.1017/S0029665117002026

Full article: A Mediterranean-style dietary intervention supplemented with fish oil improves diet quality and mental health in people with depression: A randomized controlled trial (HELFIMED) (tandfonline.com)

Natalie Parletta, Dorota Zarnowiecki, Jihyun Cho, Amy Wilson, Svetlana Bogomolova, Anthony Villani, Catherine Itsiopoulos, Theo Niyonsenga, Sarah Blunden, Barbara Meyer, Leonie Segal, Bernhard T. Baune & Kerin O’Dea (2019) A Mediterranean-style dietary intervention supplemented with fish oil improves diet quality and mental health in people with depression: A randomized controlled trial (HELFIMED), Nutritional Neuroscience, 22:7, 474-487, DOI: 10.1080/1028415X.2017.1411320

Fat, Sugar, Whole Grains and Heart Disease: 50 Years of Confusion (nih.gov)

Temple N. J. (2018). Fat, Sugar, Whole Grains and Heart Disease: 50 Years of Confusion. Nutrients, 10(1), 39. https://doi.org/10.3390/nu10010039

The health consequences of stress in couples: A review and new integrated Dyadic Biobehavioral Stress Model – ScienceDirect

Shrout, Rose M. Department of Human Development and Family Studies, Purdue University, West Lafayette, IN, 47907, USA b Center on Aging and the Life Course, Purdue University, West Lafayette, IN, 47907, USA Received 12 May 2021, Revised 3 August 2021, Accepted 9 August 2021, Available online 13 August 2021, Version of Record 24 August 2021.

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.

• 

• 

• 

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

Peanut butter & chia oat bars are something I make for my hubby’s snacks. They are dry like a granola bar, and slightly crunchy. I saw a similar recipe in Bread Becker’s cookbook as I was looking for some bars to make with the fresh milled whole wheat.

Although, this recipe is completely different, theirs gave me inspiration… I use the fresh milled whole grain but add oats, pumpkin, chia, and hemp seeds. They are rich in good omega 3 fats and also low sugar.

Benefits of Peanut Butter & Chia Oat Bars

Benefits of these bars are the high protein, high fiber, and as previously mentioned omega 3 fat. With this lusciously crunchy combination, these peanut butter bars will satisfy a hunger craving until suppertime. A 2-ounce bar has 2.5 grams of fiber, 175 calories, 5 grams of protein.

Chia seeds are rich in calcium, zinc, and phosphorous. They also have a good amount of omega 3 fat, protein and fiber. Plus, they’re so tiny you won’t notice anything but the slight crunch they add to these peanut butter bars. Their partner in these peanut butter and chia oat bars is hemp seed hearts. A source of complete protein, more omega 3, vitamin E and potassium.

Pumpkin Seeds are a good source of magnesium, manganese, and antioxidants. A rich source of antioxidants taken in our snacks help reduce inflammation and feed our cells what they crave…nutrients! Nutrients that help maintain bone, heart, and muscles. They are also well known for their prostate support. God’s thoughtfulness is evident in the things created to nourish and sustain us!

Devotion

I will give thanks to the LORD with my whole heart; I will recount all of your wonderful deeds, I will be glad and exult in you; I will sing praise to your name, O Most High.”

Psalm 9:1-2 EST

When I read about the macro and micronutrients in the grains and seeds God provided, I think of the Psalmist with his praise. Rejoicing in the little things is worship, my friend. God sees and He knows when we appreciate every little thing, He does to give us strength for each day. In our culture, these things are at our fingertips. May we recount all of His wonderful deeds!

I pray you are given stamina today with your choice of nuts and seeds. Maybe combine them all together in a peanut butter & chia oat bar for some added energy! Whatever you choose, know He is with you today and every day. God bless you!

Anyone who knows me, knows I LOVE to make scones! So, I consider fall the perfect time to adapt my favorite biscuit recipe to make some belly pleasing pumpkin pecan scones.

These slightly sweet biscuit-like treats are perfect for a brunch or taking to a neighbor when they are mourning the loss of a loved one. A perfect way to show you care and are there for them! The also have a few health benefits.

Benefits

1. Pumpkins are rich in antioxidant and vitamins that help us maintain function at the cellular level. For instance, according to twenty two meta analysis studies, vitamin A and beta-carotene found in pumpkin may help ward off cataracts (1).
2. Whole grain freshly milled wheat will provide B vitamins and protein.
3. Pecans are a good source of monosaturated fat—the GOOD fat—to help with skin and brain function. Moreover, pecans contain a decent amount of magnesium, copper, manganese. Minerals that are necessary to decrease inflammation and repair cells (2).

So, enjoy this low sugar, antioxidant rich Pumpkin Pecan Scone Recipe to add a little disease fighting power to your day.

Devotion

Finally, brothers, rejoice. Aim for restoration, comfort one another, agree with one another, live in peace; and the God of love and peace will be with you.

2 Corinthians 13:10-12 ESV – For this reason I write these things – Bible Gateway

It’s hard to think of rejoicing for my friends who are losing loved ones daily. However, we can comfort one another in hope of being reunited some day. For we know the God of love and peace will be with us and these ole earthly bodies will be restored on the day of redemption.

In the meantime, my friend, enjoy what God puts in the garden to give you energy and strength…it is so good!

Enjoy!

Association of vitamin A and β-carotene with risk for age-related cataract: a meta-analysis – PubMed (nih.gov)

Wang A, Han J, Jiang Y, Zhang D. Association of vitamin A and β-carotene with risk for age-related cataract: a meta-analysis. Nutrition. 2014 Oct;30(10):1113-21. doi: 10.1016/j.nut.2014.02.025. Epub 2014 Mar 12. PMID: 25194611.

Review of nut phytochemicals, fat-soluble bioactives, antioxidant components and health effects | British Journal of Nutrition | Cambridge Core

Alasalvar, C., & Bolling, B. (2015). Review of nut phytochemicals, fat-soluble bioactives, antioxidant components and health effects. British Journal of Nutrition, 113(S2), S68-S78. doi:10.1017/S0007114514003729

You may not think eggs and sauerkraut with fresh herbs sound good in the morning, but you may be surprised! This delicious combination will provide a wonderful amount of protein, choline, lutein and zeaxanthin. Essential elements that are present for our brain and heart function. Although, eggs are not promoted as being heart healthy, new research is finding little to no association to eggs and heart health (1). Does this mean you can eat all the eggs you want?

Well, if you’re avoiding processed man-made food like doughnuts, chips, processed cookies in a package, sugar-laden cereals, sodas, teas, and the like…the answer is yes! Therefore, if you are eating God’s provision in the garden and partaking of fresh greens, homemade bread, lean beef/chicken/fish you’re most likely safe to eat at least one a day.

So, enjoy your eggs and kraut with fresh herbs! It will provide a delicious microbiome-immune-boosting meal to start your day and break your nightly fast!

What God puts on the land and in the sea is good!

Here is what you’ll need.

Eggs and Kraut with Fresh Herbs

2 or 3 Farm Fresh Eggs

1 tablespoon olive oil

2 teaspoons chia seeds

2 Tablespoons sauerkraut

1 Teaspoon fresh chopped parsley

1 Teaspoon fresh chopped dill or oregano

Heat the olive oil in a warm skillet (not too hot, keep your oil from damage by keeping it at 3 and no higher). Add the eggs, then the chia seeds. Cook until done to your preference. Season as desired (I love onion powder!) Once, on the plate add your kraut and fresh herbs

Click the links below for more brain boosting ideas!

References:

Effect of a high-egg diet on cardiometabolic risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) Study—randomized weight-loss and follow-up phase | The American Journal of Clinical Nutrition | Oxford Academic (oup.com)

Nicholas R Fuller, Amanda Sainsbury, Ian D Caterson, Gareth Denyer, Mackenzie Fong, James Gerofi, Chloris Leung, Namson S Lau, Kathryn H Williams, Andrzej S Januszewski, Alicia J Jenkins, Tania P Markovic, Effect of a high-egg diet on cardiometabolic risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) Study—randomized weight-loss and follow-up phase, The American Journal of Clinical Nutrition, Volume 107, Issue 6, June 2018, Pages 921–931, https://doi.org/10.1093/ajcn/nqy048

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

When winter arrives I need some simply wholesome potato soup to ward off the chill. You know, the kind that is creamy and melts in your mouth while keeping you full for hours. As the winter solstice passes and I catch a few glimpses of the Bethlehem star, the wind cuts through my clothes to chill me to the bone, it’s time to layer up.

So, I’m bundling up in my clothes, contemplating the season of that star, and thinking about what God has planned in the coming year. Although I won’t know what’s ahead, all I need to know is those lights in the sky are a testament to his power and glory. The Psalmists says,

When I look at your heavens, the work of your fingers,
    the moon and the stars, which you have set in place,
⁴ what is man that you are mindful of him,
    and the son of man that you care for him?

⁵ Yet you have made him a little lower than the heavenly beings
    and crowned him with glory and honor.
⁶ You have given him dominion over the works of your hands;
    you have put all things under his feet,
Psalm 8:3-6

Regardless of what the coming year brings, I can be assured he cares for me. Sweet friend, he cares for you too. We can look forward to taking more time to absorb his word, layer up our hearts for the next phase of life, and prepare something wholesome and simple for supper. You ready?

I know potatoes get a bad rap because of their carb content, but really they are loaded with vitamin C, folate and fiber. Instead of raising blood sugar, they contain resistant starch, which can actually decrease it, according to a Healthline article with PubMed backed research. In addition they feed the good bacteria in our gut. Therefore helping with digestion, improving insulin resistance, and helpin us feel full longer (1).

More importantly, according to studies, the resistant starch in potatoes breaks down into short chain fatty acids called butyrate. An important fatty acid that helps reduce inflammation in the gut. While possibly aiding people with Chron’s Disease, diverticulitis, and ulcerative colitis. (2)

So, wrap up this winter, enjoy some simply wholesome potato soup, and enjoy those scriptures!

Thank you and God Bless.

See Recipe for No Salt Spice Blends Here

References:

7 Health and Nutrition Benefits of Potatoes (healthline.com)

Dye-free red velvet cake roll may sound a little difficult, but it’s doable with beets. Avoiding harmful red dyes is always a plus when looking for optimal ways to enhance our health. Plus beets are from the garden, and we know what’s in the garden is good! Although, many people are reluctant to give beets a try, they will find they add a wonderful moistness to this cake roll.

Yes! Chopped cooked beets pureed into dark red deliciousness is a wonderful substitute for a dye free red velvet cake roll. Since it’s paired with allspice and cocoa, the spices mask any taste of beets. In fact, it’s so good, I hope we never use red dye again.

Benefits of a Dye-free Red Velvet Cake Roll

Beets are low in calories, a good source of fiber, and rich in heart healthy betaine and folate. Both of which decrease homocysteine levels in the blood and reduce inflammation. They are also a good source of potassium and magnesium, minerals necessary for vital blood pumping functions. You can read more about the benefits of beets here.

Not only will the health benefits be present, but this cake roll is also adds beautiful variation to Christmas dessert offerings. Not only do we need appealing options to choose from for our celebrations, we need ones that help us stay on track with healthier eating.

But, there’s more good news, the dye-free red velvet cake roll can also be prepared gluten free. I hope you enjoy this recipe as you prepare your home and hearts for the spirit of the season. I am comforted daily in the hopeful story of redemption and salvation offered from Christ the Messiah in the Christmas story.

Have a blessed Christmas!

If you’re looking for fun Christmas things to do you can follow the link to Fun Christmas Ornaments on this site. As well as inspiration for holiday peace through the story of Christ in The Way of Peace on this site.

I hope you enjoy the site, I look forward to serving you and reading your comments.