I’m really trying to get sourdough starter down, so I am not dependent on buying yeast for making bread. In the information age we live in there are so many voices and instruction to steer a person off course. It’s no wonder my first two sourdough starters failed. So, I’ve watched about four different Youtubers make their sourdough and I’ve settled on the one that makes the most sense. However, it requires wasting half the starter each day, so I had to come up with some sourdough starter waste ideas.
According to several reputable sources, sourdough bread is beneficial for feeding the good gut bacteria, decreasing thy phytic acid in the grain that competes with absorption of minerals, and it doesn’t spike blood sugar or insulin levels (1). A pretty impressive profile combined with the naturally occurring B vitamins, selenium, fiber, and protein found in whole grain bread.
Sourdough Starter Process
The first step in making my sourdough is to combine 1 cup of flour with 1 cup of water and mix well, the first day, while leaving it on the counter (lightly covered) at room temperature to ferment. The problem for me is a dark grey film spread over the top of the starter after 12 hours.
Not good.
I thought maybe I’ve had this fresh milled grain too long in the fridge and it’s bad, or my water is not as clean as I thought. So, I scraped all the grey stuff off and threw it away. Although the mixture didn’t’ smell bad, I decided to waste that completely and start with fresh milled grain, and twice filtered water.
The second day, you remove half the starter and add the same amount of flour and water, and repeat this process the third day, and twice a day the fourth and fifth day. So, what to do with the sourdough starter waste?
.
Below are the two recipes I decided to try with the sourdough starter waste…
Quiona, Peanut Butter & Whole Grain Pancakes
I take my sourdough starter waste and add 1/2 cup of quinoa, 2 tablespoons of peanut butter, a teaspoon of cinnamon and a pinch of salt. (I forgot to add an egg! But it didn’t need it after all). I grease my preheated cast iron skillet with a teaspoon of avocado oil or ghee and divide the batter into two small cakes. I lightly fry them on each side until golden brown. While they are cooking, I gather fresh or frozen strawberries and mangos and drizzle them with a teaspoon of maple syrup.
Once the pancakes are done, I top them with the fruit.
Sourdough Starter Waste Muffins
The second day I mix the sourdough starter waste with a half a cup of unsweetened almond milk and a cup of fresh milled whole grain flour to make muffins. My hubby’s favorite is below:
Peanut Butter & Chocolate Chip Muffins
Take the sourdough waste and flour as mentioned above (1/2 cup starter, 1/2 cup almond milk, 1 cup whole grain flour) and add 1 tsp baking powder, 1/2 cup honey, 1/4 cup of peanut butter, 1/2 cup 72% cacao chocolate chips, 1/4 teaspoon salt, and 1 egg. Mix well and pour into greased muffin pans. Bake at 375 for 18-20 minutes or until a toothpick comes out clean.
I made a similar recipe gluten free last week and you can find it here.
Since I’m new to this entire process, I’d love your input and ideas! Progress is good when you have a friend to help you along. Besides, scripture assures us we are better together!
Have a blessed day and continue to take advantage of what God puts in the garden, because it is so good!
The best news about these peanut butter and chocolate chip muffins is they can easily be adjusted to include gluten free and wheat eating friends. However, if you have a nut allergy you may want to use a seed butter like pumpkin or sunflower. I find them not be a sweet as peanut butter but adding chopped prunes or a banana can fix that easily enough.
I also use dark chocolate chips. They have 72% cacao, and only 4 grams of sugar per tablespoon. Remember, 4 grams of sugar equals 1 teaspoon and we want to minimize the amount of sugar we consume to reduce inflammation and our chances of developing chronic disease.
Benefits of Peanut Butter Chocolate Chip Muffins
Cacao contains flavonoids that help with oxidative stress in our cells and protect the epithelium layer of our blood vessels (1). It also contains polyphenols that decrease inflammation in the vasculature. The same autoinflammatory effect reduces insulin resistance. As mentioned previously, being cautious of the sugar content in your choice of dark chocolate is important. Benefits are minimized the more the cacao is processed, and as high amounts of sugar are added.
On the other hand, pairing your dark chocolate with high fiber whole grains and peanut butter gives you added benefits. Nuts and legumes provide protein, fiber, minerals, and antioxidants like vitamin E (tocopherol). Metanalysis observation studies show reduced ischemic heart disease in people who with regularly consume nuts (2).
God’s plan for our sustained health and productivity continues to reveal itself in the studies I review for these recipes. He is ever glorious, mighty, and willing to save us if we just turn to him for physical and spiritual nourishment.
You visit the earth and water it abundantly, enriching it greatly. God’s stream is filled with water, for You prepare the earth in this way, providing people with grain.
1 Cup Buttermilk or Unsweetened Vanilla Almond Milk
1/2 Cup Honey
Preheat Oven to 375
Grind the 1 1/2 cup of oats into a fine flour then add the remaining oats, spices, salt, baking powder. Set aside.
In a separate cup add your oil, egg, peanut butter, and milk blend well then add to the dry ingredients. Then add the chocolate chips.
Divide batter into 12 muffin cups and bake for 20 minutes or until toothpick comes out clean.
God bless you as you make and share these muffins with others today!
References:
Katz, D. L., Doughty, K., & Ali, A. (2011). Cocoa and chocolate in human health and disease. Antioxidants & redox signaling, 15(10), 2779–2811. https://doi.org/10.1089/ars.2010.3697
Afshin, A., Micha, R., Khatibzadeh, S., & Mozaffarian, D. (2014). Consumption of nuts and legumes and risk of incident ischemic heart disease, stroke, and diabetes: a systematic review and meta-analysis. The American journal of clinical nutrition, 100(1), 278–288. https://doi.org/10.3945/ajcn.113.076901
Week 8 for the STRENGTH Approach to Christian Wellness is H = Hold onto the Holy Spirit as He Guides You in the Change Process.
Well, if you’re reading this today you made it to week 8 of the STRENGTH Approach to Christian Wellness with me! H stands for hold onto the Holy Spirit as He guides you in the change process! I don’t know about you, but I find myself failing daily and hanging onto the promises of scripture as my Helper and Counselor guides me.
He reminds me gently in my spirit to think twice, be softer in my words, love like the Father and the Son love, and show grace. The more I fill my mind with God’s Word, the easier it is to submit my will to Him. I hang onto the Holy Spirit as those times of heated emotion emerge too. In the bible, I learn:
“My flesh and my heart may fail, but God is the strength of my heart my portion forever”
Psalm 73:26
The helpful words found in His life-giving book are just what I need when dealing with areas of strong emotion and habitual behavior. Especially when the temptation to lash out, allow fear to take over, or lose self-control when eating is present and persistent.
Scripture memory is so vital in this process because the Living God is speaking to me through His living Word!
““For the word of God is living and active, sharper than any two-edged sword, piercing to the division of soul and of spirit, of joints and of marrow, and discerning the thoughts and intentions of the heart.”
Hebrews 4:12
God, in the form of his Holy Spirit, is for me and you and not against us! He wants each of us to be whole in mind and body so we can live the abundant life Jesus calls us to live. I love how John Owen describes the Holy Spirit in a compilation of his work titled, “The Holy Spirit, His Gifts and Power”, he says:
“So, it is said of God, ‘God is a Spirit’ (John 4:24) his is a pure, spiritual, immaterial nature; not confined to a place, nor regarding one more than another in his worship. The reference of the Third Person of the trinity, as ascribed to him, declares his special manner and order of existence; so that wherever the Holy Spirit is mentioned, his relation to the Father and Son is included, for he is the Spirit of God. Herein there is an allusion to the breath of man; for as the vital breath of man has a continual emanation from him, and yet is never so utterly separated from his person, as to forsake him, so the Spirit of the Father and the Son proceeded from them by a continual divine emanation, still abiding with them.”
(Christian Heritage Imprint, 2004)
On a personal and spiritual level, as a believer and follower of the Lord Jesus, I take this to mean that the Holy Spirit is as much a part of me as my own breath.
Also, when I think of all the times I try to breathe in anxious moments, rising tempers, during exertion and activities, or when raising my voice to be heard among screaming kids….I NEED MORE of it.
Therefore, the same is true of the Holy Spirit, I need more of Him in those same moments.
So, how do you and I hold onto the Holy Spirit in these situations?
We take a super deep breath as we say, “Lord God, please take every thought captive to obey Christ (2 Cor. 10:5)
We hold tightly to the apostle Paul’s teaching before taking every thought captive: He says, “For though we walk in the flesh, we are not waging war according to the flesh but have divine power to destroy strongholds. That divine power is Jesus’ extended presence in the Holy Spirt. We understand we have no power, but God in us, DOES have great power!
Recognize the event causing turmoil and breathe through the emotions it evokes. At the same time accept the presence of the Holy Spirit with confidence and submit to Him the emotions, while processing the situation, being very specific in prayer as to what you need help doing as related to the following:
Controlling Fear/Anxiety/Anger/Depression
Battling the temptation to gossip/complain/criticize/argue with others
Overcome hurtful words, disrespect, sadness of a fallen world, laziness, or apathy
Honor the body (the tent of the Holy Spirit) by resisting addictive substances of sugar, alcohol, tobacco products, processed foods, or the temptation to overeat. Ask for the power to resist things that are harmful to the body instead of restorative.
A couple of examples of this from my daily failings are as follows. First, the chances of me seeing a deer on the side of the road as I start my commute are good, since I’ve hit nine of them in ten years. So, instead of succumbing to worries that escalate my heart rate or cause me to grip the wheel tightly in anticipation, I begin proactively praying. Before I get into my car I pray, “Lord Jesus, I ask for your angels to guard my path, my car, my life and the lives of others from destruction as I drive this car today.”
Second, I’m prideful and I’ve been around a few years, so most of the time I think I’m right. It is, therefore, a daily battle to humble myself, submit my mind and thoughts to Jesus, and think of others more than myself. I start my day with, “Lord, please give me a pure heart and a steadfast Spirit, forgive me for______, and help me put You and others before myself and my desires.
The bottom line to holding onto the Holy Spirit as He guides you and I daily is trusting His power to change us. We can face irrational thoughts or behaviors coming in swiftly, with intentionality. As we breathe and pray for help with emotions, we recognize our usual unhealthy coping measures full force and say stop. I’m not that person anymore. Yes, I have a weakness, but I am facing it and drawing upon God’s power to behave honorably. He loves me and works all things for my good (Romans 8:28).
In conclusion, I hope this eight-week series to the STRENGTH Approach to Christian Wellness has been helpful for you. I know it has been a good exploration for me mentally, physically, and spiritually. Therefore, I plan to develop it further as a resource for my clients. Please leave me a comment if you are interested in this resource, or if you would like to talk more about wellness. Take care, and God bless you.
References:
https://biblegateway.com
Owen, John, The Holy Spirit His Gifs and Power, Christian Heritage Imprint (2004) Christian Focus Publications, Geanies House, Fearn, Tain, Ross-shire, IV20 1TW, Scotland, UK
Maple Pumpkin & Pecan Muffins
If you’re looking for a refined sugar free muffin recipe, I think you’ll like this one! I’m using a small amount of stevia and a little maple syrup to give these Maple Pumpkin & Pecan Muffins just a touch of added sweetness. After all, the pumpkin puree is sweet, too.
Benefits of Muffins
I also use two eggs because I find my fresh milled whole grain makes crumbly muffins. So, the extra egg not only gives more moistness but adds a little more choline, protein, A vitamins and natural folate. Boosting this muffin’s nutrient power is also nice when considering the antioxidants lutein and zeaxanthin in the eggs help with maintaining eyesight.
Thankfully, all those years of misunderstanding about the cholesterol in eggs is resolved, as it has no detrimental impact on blood cholesterol levels. In fact, studies show it actually improves high density lipoproteins HDL (the good cholesterol) and reduces small density lipoproteins (1).
Maple Pumpkin & Pecan Muffins
Devotion
I see, God knew what he was doing when he created all living things. It makes me appreciate Him more as I think about studying the bible. A small group of ladies and I get together each week to study. We just finished reading the building of the Tabernacle in Exodus chapter 25 and 26. God’s plan to meet with His people is described in detail. As New Testament believers, it’s nice to have the advantage of seeing the whole picture of Christ fulfilling the promise of God coming to dwell with us.
Although through his holy Spirit, he actually dwells in us, doesn’t he? What amazes me about the study of the tabernacle, also called the tent of meeting, is the precise way God wanted it designed and filled. Only the finest cloth, and pure gold were to be used for the Holy place.
Since Christians are now the “tents” of the indwelling Holy Spirit, I often think of how we fill our own tents with things that are not pure or fine. In fact, my choices in the past have been downright harmful. All the preservatives, additives, colorings and flavorings are meant for extending the shelf life of products not my life. Many of these products contain polyunsaturated oils from seeds chemically extracted, heated to high temperatures, and bleached.
It is the reason I am taking more precautions now. Knowledge is power, or so people say.
But more importantly, knowing the Holy Father demands only the finest offerings for His tent, makes me think twice about what I put in mine.
Therefore, there are no unstable oils in this muffin mix, just olive oil and if you like, a little butter. Items found in the bible many times and wonderfully healthy alongside the eggs, pumpkin, and pecans.
So, I hope you try this recipe for Maple Pumpkin & Pecan Muffins sometime. You’ll fill your temple with delicious and filling garden ingredients while improving your cells and building your stamina.
Preheat oven to 350 and lightly oil your muffin pans
Place the fresh flour, salt, baking powder, and pumpkin pie spice in a large bowl and whisk well.
Add the stevia to the unsweetened almond milk and stir well. Pour into the flour mixture and add eggs, oil, and pumpkin puree. Stir until well combined.
Place 1/4 cup of batter into each muffin cup (makes 12)
Melt the butter in a small dish and add the maple syrup, mix well, then add a half a tsp of the mixture to each muffin, then stir slightly into each muffin with a butter knife. Add a few chopped pecans to each muffin.
Bake 20-25 minutes or until a toothpick comes out clean once inserted.
Mutungi G, Waters D, Ratliff J, Puglisi M, Clark RM, Volek JS, Fernandez ML. Eggs distinctly modulate plasma carotenoid and lipoprotein subclasses in adult men following a carbohydrate-restricted diet. J Nutr Biochem. 2010 Apr;21(4):261-7. doi: 10.1016/j.jnutbio.2008.12.011. Epub 2009 Apr 14. PMID: 19369056.
15 Strategies to Begin Intentional Eating: Living the Life God Calls us to Live.
The introduction a few weeks ago of Intentional Eating is part of a plan to help you and I, as participants in the body of Christ, live the abundant life God calls us to live. The world is pulling us away from this abundant life through many channels.
One channel is our environment; another is our fast-paced lifestyles. I’d like to explore how this is taking place first through our environment. Think about this scenario with me for a minute. Since the early 1900s your grandparents and mine were introduced to the industrialization of food. In the process, the environment in which we all live began to change.
For many areas of the country, the days of growing our own food were gone. Wheat milling and food oil production went to large food companies and life became “better than sliced bread”. Or so we thought. Although noble and good, mass-producing food for millions of people is tricky. The problem is keeping it from spoiling or going rancid.
Hence the development of preservatives. But then there is the other issue of appeal and making money. This bland food looks unappetizing and pretty scary. Well, the grand idea of food developers is, “Let’s give it more color!” Red, yellow, and blue dyes began entering the food supply. In addition to those changes in our way of eating was the development of hydrogenated oils, that were cheap and easily manufactured by the seed-oil industry.
The cheaper oil gives food flavor, alongside added sugar and salt. The problem?
As each generation grew and had children chronic disease began to rise. Autoimmune diseases, chronic bowel diseases, autism, heart disease, and diabetes began to expand and take more and more American lives.
Instead of an aging population of healthy, victory led Christians ready to share the gospel with the world, we became this group of people plagued with inflammation. The American Medical Association’s plan to fix this problem is to medicate it. Well meaning doctors are trained to treat the symptoms and not the root cause of the disease.
Therefore, when we look around now, we see a spiritually free, yet bodily broken group of people struggling to find the abundant life Jesus calls us to live. We’re looking for ways to gain more energy, get better sleep, and lose the pain and fatigue zapping our strength and our witness.
The Second Deception: Fast Paced Lifestyles
The second deception surrounding you and I is our fast-paced lifestyles. Does anyone have family dinner around the table anymore? Social norms to keep up have us rushing from 40 to 60-hour work weeks to running kids to practices and games. With this pace, where to we rest, do homework, have meaningful conversations, listen to one another, or bond?
You and I fall victim to convenience. McDonalds has it all for you, and KFC is right around the corner. The food companies and fast food restaurants are capitalizing on our need to feed our families on the go. They’ve thought of everything. Even creating the right amount of salt, fat, and sugar to get us all addicted and coming back for more.
Their food calls to us in our free time with mouthwatering commercials and promises for fast delivery. The entire trajectory of lifestyle becomes how do I meet my needs and my family’s needs and still enjoy life? Eat out, buy easy to prepare meals, and depend on ultra processed food for feeding my family.
The Solution for Getting our Energy and Health Back is Intentional Eating.
Our mindset is vital to the process of getting our energy and health back and I believe intentional eating is a start. Yes, we are still going to participate in birthday parties, special events, and consume the world’s sugar and grease filled items. My hope is we learn to do it in a manner that does not steal our health.
The truth of the matter is when we are exposed in our mother’s womb, go to school and daycare and get the same junk over and over again, then graduate college and start our own families, the cycle of convenience becomes a daily need. An idol of sorts we never thought possible because it’s just food.
We have to have food, right? How can we be addicted to it?
No one, including myself, thinks they have a food addiction. That is, until we embark on the next diet adventure or try to eliminate a processed food item for our own good. At that point, our eyes are opened pretty wide. We wake up thinking about it and our mouths water or when the presence of our favorite item flashes across our T.V. screen and we cave into its clutches all over again.
We are battling the flesh in the most vulnerable way possible, in the form of something we need to survive.
The apostle Paul understood the struggle so well! After a long battle with his desire to please God and please his flesh he says:
“For those who live according to the flesh set their minds on the things of the flesh, but those show live according to the Spirit set their minds on the things of the Spirit.”
The good news is God’s original plan in the garden gives us a way out. We just have to be intentional about how and when we do it.
In the scriptures, God gives clear instruction on how to follow him spiritually and physically. Since you and I are three-part beings, everything we do physically has spiritual impact. Just as everything we do spiritually has a physical impact. Focusing on Him for emotional needs and following His guidelines in the bible for our physical needs, will enable us to live an abundant life.
Mysty PFeffer
Emotional Needs and Intentional Eating
Emotional needs are effective in derailing our intentional eating in several ways. Is food a way of coping with life. You know the unmet need-to-be-filled emotional roller coaster we venture upon when we’re bored, tired, sad, or lonely.
In looking at these emotions it is helpful understand our relationship to food. Yes, we have to have it to live, but are we relying on food for comfort more than the Bible and promises of God? Do I feel empty inside? Have I always turned to food for comfort?
For others, it may not even be a relationship but mindless munching. Regardless of the reasons, we place a high value on pleasure and convenience in the choices we make every day.
The sad part is the choices we make are so automatic they require no thought or effort on our part. Don’t feel guilty at this point or beat yourself up, because our culture has taught us to think this way.
The advertising and the internet cookies make sure they know what you and I want when we type our first three letters into the search bar. They’ll even provide tempting pictures and headings of the items we look at often.
However, what would it look like to stop and think before every choice? Asking myself questions like, “Do my choices honor God and the temple of the Holy Spirit? Do they help me function the way He designed me to function?
Of course, we do…sometimes!
The late Dr. Rex Russell’s book, “What the Bible says About Healthy Living” shows us a better way. He gives us three principles of eating the foods God created for us, not altering God’s design, and not allowing food or drink to become an idol are simple and realistic lifestyle goals (1996).
So, with surrender and dependence on the Living God for guidance, here are 15 strategies to begin Intentional Eating:
Intentional eating begins with being aware of the things discussed above and developing a clear view of how the environment and lifestyles play a role. I have a really nice tool to help us discover where we truly stand in behavior, values, and choices. We can then pray for God to show us areas of possible addiction/idolatry that are hindering our daily function. We can also pray for wisdom to remove harmful substances and making them less desirable.
Remove toxic food or food altered from God’s design from the weekly grocery list. If the package has ingredients we cannot pronounce, it has been altered from God’s original design and is meant for shelf life not our lives. There are replacement items that are healthier and less toxic.
Although we don’t want to waste food, intentional eating involves reading every label in the pantry, cabinet, and refrigerator. With our minds set on God and His plan, we can pray if we should buy it again. Also ask Him what we can replace it with, or maybe make our own version with ingredients we can pronounce.
God created vegetables and fruit with powerful antioxidants. To date, over 8,000 phytochemicals have been identified by Scientists. These antioxidants work together to fight cancer, environmental damage from pollution, heart disease and more! Therefore, eating a variety of three to four servings a day are recommended to prevent disease.
I know this is hard for people who don’t like vegetables. They must not have had a mom who insisted on them at least trying them frequently at mealtime as a child. The rewards of giving them another try makes retraining taste buds worthwhile. It can be done with fasting, prayer, removal of processed food, and repeated exposure. I cover this in week two of the STRENTH approach to Christian wellness.
Give thanks for every day God gives us to be alive and an encouragement to someone else. We have the beauty of God’s Garden at our fingertips in every grocery store. It is an honor and privilege to have so much produce available to help us function. As we place Him high and lifted up in value above His provision for our daily comfort, we displace our potential idols.
Another intentional eating approach is to understand it is not necessary to eat meat every meal, every day. Exchanging pork and beef for beans, legumes, vegetables, whole grains, nuts, and seeds, is a good start as we see clear direction in Gen 1:29. Eating chicken and red meat once a week in addition to plant items will give us adequate protein. Remember the festivals in the Old Testament? Israel ate meat at special occasions or for special guests.
Eating more fish is an excellent way to improve heart healthy, inflammation reducing omega 3 in God’s eating plan. Jesus served fish, ate fish, talked about it and used them in his miracles. It’s worth eating frequently and abundantly. However, Dr. Russel points out in his book, shellfish and catfish are bottom feeders and toxic chemical filters, they will make you sick! Therefore, they are not on God’s list of good things to eat.
Dr. Russell also reveals in his book that pigs eat until they are engorged, and they’ll eat anything, including raw sewage. Have you ever sat down to eat pork, and it smelled funny? Their stomachs can’t handle all the food, so it seeps into their muscle, along with all the toxins, chemicals, parasites, and viruses they consumed. So gross, you and I may rethink this process before eating pork (1996).
Using portion control keeps us from placing food in the idol position. Since our stomachs are roughly the size of the fist, a plate just a little larger than the fist will hold what our bodies need. Experts suggest balancing the plate with a healthy protein, fat, and carbohydrate. The great news about eating from God’s Garden is vegetables and fruit provide all the macro and micronutrients we need to live! God loves us bunches, doesn’t he?
Slow down when chewing. Digestion begins in the mouth with an enzyme called amylase. Honestly, how many times do you and I frequently swallow half-chewed food? More than I care to admit. It will help you enjoy your food more, make your satisfied quicker, and digest it better with less gas and bloating.
Avoid eating three hours before going to bed or after supper. Eating right before bed can interfere with sleep and the body’s natural detoxification process. Fasting during this time allows it to remove toxins and wastes more effectively. It’s also a good time to wind down and begin a time of reading and prayer. Such practice helps prevent food or drink from becoming a God.
Drink plenty of water, the standard 8-10 glasses, depending of energy exertion is a nice guideline. Unless there is a reason for water restriction in people on dialysis or with heart failure, it is safe to consume this amount of water each day.
Reducing soda consumption is a smart and intentional way to reduce caffeine, sugar, and artificial sweeteners. Also, the phosphoric acid in soda beverages rob calcium and precious minerals from the bones. A process that especially harmful for children who are building bone and adults who are trying to maintain the bone they have!
Excess caffeine, sugar, and artificial sweeteners are thieves of good health. God didn’t make or even think about His people drinking pop (according to the bible). But man, sure has a way of making this poison look and taste appealing to line his pocket.
Alcohol consumption is another thief of health. It may be best for special occasions, or if it’s an addiction, avoided altogether.
Last, but not least, intentional eating helps us be aware of sugar intake. Large amounts of sugar contribute to diabetes, premature aging, decreased muscle tone, robbing of minerals from the blood to balance its effects, hyperactivity in children, obesity, cancer, decreased immunity, and heart disease. And this is only the beginning. Removing or drastically decreasing our desire for this substance is something to pray about.
Encouragement for Implementing Your 15 Strategies of Intentional Eating
In conclusion, God has plenty to say about what he put in the original garden as “good”. He also gives us plenty of warning about idolatry. Any substance that has power over our everyday decisions and our health is an idol. But he has given us a way to overcome the world, the flesh, and the devil. His son came a took all our sin upon himself in his death and redeemed us through his resurrection.
Praise God, we can count on the Holy Spirit to guide us through this process.
I am happy to serve you and offer recipes, and strategies to begin intentional eating. Pleasing our Father in heaven more may become more rewarding than satisfying our physical cells in the days to come. I find this hard too, and I’m with you, so if you need a coach to walk alongside you, I am here! Contact me at Mysty Pfeffer Wellness Coaching.
Russell, Rex (October 2006) What the Bible Says About Healthy Living, Revell, 304 Jones Cove Rd. Asheville, NC 28805.
G= Grace to Self for Times of Weakness
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:
Elwell, Walter A. Entry for Grace, Evangelical Dictionary of Theology 1997.
The Galen Foundation, December 24, 2021
Never Give Up Hope as We Number the Days of Debilitating Behavior.
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.
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
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
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.
Peanut Butter & White Chocolate Chip Granola Bars
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,
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.
Peanut Butter & White Chocolate Chip Granola Bars
4 Cups Oats
1 16 oz Jar All Natural Crunchy Peanut Butter (no sugar)
1 Tsp. Cinnamon
1/3 Cup Sugar
1 Cup Simple Truth White Chocolate Chips
1 Tbsp. Olive Oil
4 Large Eggs
Preheat Oven to 350
Divide the one tablespoon of olive oil between two 9×13 pans for this double batch of granola bars and spread the oil along both baking dishes well.
In a small mixing bowl stir the peanut butter (the oil and peanut butter separate after sitting a while), completely incorporating the oil and butter. It's easier to place it in the bowl first and stir well.
In a large mixing bowl add the Oats, cinnamon, white chocolate chips, and sugar and stir well.
Add the eggs and peanut butter last, making sure all the oats are covered.
Divide the mixture between the two baking dishes and roll out until flat.
Bake at 350 18-20 minutes or until golden brown. Remove and carefully cut with a knife then let cool.
God bless you and I hope you enjoy making your own Peanut Butter & White Chocolate Chip Granola Bars with your kids!
T= Tastes that Satisfy
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.
Spelt & Walnut Breakfast Bowl.
Yogurt & Chia Seed Fruit Bowl
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.
Snap Peas & Kale
Cauliflower & Asparagus Medley
Artichoke
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!
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/
By Amy Novotney, November 2012, Vol 43, No. 10 Print version: page 42
Peanut Butter & Chia Oat Bars
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!
Peanut Butter & Chia Oat Bars
1 Cup Organic Oats
1/2 Cup Fresh Milled Soft Wheat (or ground oats)
1/2 Cup Organic Extra Virgin Olive Oil (Plus 1 Tbsp to coat baking dish)
1/2 Cup Coconut Sugar plus 1 scoop stevia (Stevia is optional)
1/4 Cup Pumpkin Seeds (Hulled)
1.4 Cup Chia Seeds
1/4 Cup Hemp Seed Hearts
1/2 Cup All-Natural Peanut Butter
1/2 Tsp. Salt
2 Large Eggs
1 Tbsp. Maple Syrup or Honey
Preheat oven to 350 degrees
Use a few drips of the Tbsp. of olive oil to spread into a 9×13 baking pan, then line with parchment paper, and grease the paper with the remaining oil. This helps pull the bars out to cut when they are cooled.
In a large bowl add the eggs, sugar (for more sweetness you can add the stevia), salt and oil; whisk well.
Add the dry ingredients, oats, seeds, and flour. Mix well until combined, this will be thick and gooey.
Spread it out evenly in the 9×13 pan and drizzle with honey or syrup. Place in the oven to bake for 30-35 minutes or until brown and toothpick comes out clean. This makes about 12 2-ounce bars.
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!
