Online or in person health coaching is structured for your best results.
Mysty is coaching clients in Northern Kentucky and Southern Ohio. There are many weight loss coaches in the Cincinnati area, but how many of them are national board-certified health and wellness coaches who are also registered nurses?
Her experience recovering cardiovascular patients in the intensive care unit in Anderson Township for over twenty years is something she treasures for life. It also positions her to understand how the direct approach “do this and do that” only go so far.
People are willing to take medications, attend cardiopulmonary rehabilitation, and do what their doctor says! But small steps that have life-changing impact are still hard to do.
Mysty’s background working with metabolic health, insulin resistance, and cardiac disease gives her a keen perspective on what clients are facing each day. Her desire is to help them navigate health in a simpler way. Using proven tools and behavior strategies; she shows them how do this for life.
And. . . since the change process takes time and building confidence to maintain desired results is important, client’s need a slow and steady pace.
Sessions will occur twice monthly for a period of 6 to 12 months.
Together we will establish a plan that works with your schedule and preferences.
We explore your strengths and strategize realistic solutions for your health concerns.
We also use tools that will help you face challenges in a new way and plan for relapse.
If you are looking for personalized health coaching for weight, better fitness, and general wellness, Mysty is here for you! She has been providing workplace wellness coaching for Stober Drives in Maysville, Kentucky for the past two years. The firsthand view of cultural influences is a unique driving force behind values and behavior.
Areas of Coaching Include But Are Not Limited to the following:
Food cravings & battles with food addiction
Developing healthy eating Patterns for the whole family
Energy improvement and exercise that is consistent and builds endurance
Hormone balance for thyroid, polycystic ovarian syndrome, perimenopause, and menopause.
Strengthen the immune system naturally
Sleep
Stress Management
Digestive Wellness
Physical activity
Diabetes and Prediabetes Education & Management (Metabolic Syndrome)
Cardiovascular Lifestyle Improvement
The L.I.F.E approach Mysty takes in online and in person coaching includes lifestyle, intake, frame of mind and exercise.
Lifestyle is fundamental in becoming the healthier person we want to be because it looks at ways to sleep better, manage stress, and cope with social situations that are keeping us stuck in repetitive patterns.
Intake involves so much more than food! People know what to eat and what not to eat, and there are plenty of resources to tell them how much and how little. Just think if your whole system worked around macros, how easy would life be. The thing is, we don’t work that way. We are complicated beings, battling spiritual, cultural, and habitual intake patterns.
In Mysty’s coaching programs, she will help you tackle all aspects of intake physically and spiritually! Are you ready for a mindset makeover?
Frame of Mind involves how we think, how we perceive ourselves, our values and behaviors, as well as our confidence in carrying out the things we really want to do.
Mysty uses a strength-based approach and coaching tools to guide you through the strengths you already have to succeed!
Exercise is just movement. Movement prolongs our lives, keeps our blood circulating well, and our lymphatic system draining all the toxic elements we accumulate in a day! We need it to help our heart and blood vessels work more efficiently! Plus it keeps our muscles and bones strong for enjoying life.
The best news is we don’t have to join a gym or spend a lot of money to get the movement in we need. We’ll create a plan that works for you!
There, Mysty is able to meet with clients and discuss their health concerns and get a better idea of what “wellness” looks like for them.
The 12-week MetS Busters program Mysty presented at Stober Drives in Maysville, Kentucky helped employees move forward in the Stage of Change process 88%!
She took the time to coach participating employees once they received their biometric results and educated them on how to proceed (follow up with a health care provider for health management, and simple steps to get started lowering blood pressure, blood sugar, triglycerides, and inflammation).
What excites you about getting help with your lifestyle, intake, frame of mind, and exercise?
Do you find yourself thinking:
My Doctor Says. . .
I Struggle With . . .
I Need to . . .
Then check out the coaching testimonies below and see how Mysty may be able to help you take the first step!
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
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).
Whole grain freshly milled wheat will provide B vitamins and protein.
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.
Pumpkin Pecan Scones
2 Cups Unbleached Organic Flour
1 1/2 Tsp. Pumpkin Pie Spice
3 Tsp. Aluminum Free Baking Powder
1/2 Tsp. Salt
1/2 Tsp. Cream of Tartar
1 Tbsp. Sugar
1/4 Cup Finely Chopped Pecans
3/4 Cup Pumpkin Puree
1/4 Cup Organic Extra Virgin Olive Oil
Topping
2 Tbsp. Melted Butter
1 Tbsp. Maple Syrup
Preheat oven to 425
Combine all dry ingredients: flour, spices, baking powder, salt and cream of tartar
Add the pumpkin puree and oil then softly knead on a flat surface until combined, just a couple of minutes.
I roll my dough into a log and cut into triangles, your shape yours however you want.
Bake 10-12 minutes until golden brown
While the scones are baking, combine melted butter with maple syrup and when they come out of the oven, brush each scone with the maple butter mixture.
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.
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!
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.
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
Eggs and Kraut with Fresh Herbs
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.
Eggs and Kraut
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
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
10 Easy Ways to Strengthen Your Immune System
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.
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
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
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
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
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
Simply Wholesome Potato Soup
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)
Simply Wholesome Potato Soup
6 Medium Potatoes, washed, peeled and chopped
1/2 small Onion, finely chopped
2 Medium Carrots, finely chopped
1 Medium Sweet Potato, peeled and chopped
1 Stalk of Celery Chopped
1 32 ounce Box Vegetable Broth
2 Cups Water
2 Teaspoon No Salt Spice Blend
1 Clove Garlic (minced)
1 Teaspoon Salt
1 Cup Unsweetened Almond Milk
Place all the washed and chopped vegetables in a soup pot on the stove and add the broth, spices, and water.
**By the way if you don't want to chop and drop all these carrots/onions/ and celery…you can buy a 12 ounce bag of them already frozen and chopped in the freezer section of the grocery store. ***
Bring all the vegetables to a boil and simmer until they are tender, about 40 minutes. When they are tender add the almond milk, stir and serve. NO, you don't drain the potatoes and add milk and butter, Trust me, you don't need it. just add the almond milk, and maybe a teaspoon of ghee to the starchy water and enjoy!
So, wrap up this winter, enjoy some simply wholesome potato soup, and enjoy those scriptures!
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.
Dye-Free Red Velvet Cake Roll
Chopped cooked beets pureed into dark red deliciousness is a wonderful substitute for red velvet cake roll.
3 small Whole beets, washed, peeled and chopped
1/2 Cup Organic Sugar
3 Large Cage Free Eggs
1 scoop Pure Stevia or Monk fruit (This is less than 1/8 tsp)
1/2 Teaspoon Cocoa Powder
1/4 Teaspoon Allspice ground
1/4 Teaspoon Cloves ground
1/4 Teaspoon Cinnamon ground
1 Teaspoon Baking Powder
3/4 Cup Organic Unbleached Flour (**See gluten free alternative below*)
1/4 Cup Powdered Sugar
1, Place the chopped beets in a pan with 1 1/2 cups water and bring to a boil, let simmer until tender and preheat oven to 375 degrees.
2. When cool puree them well with a blender.
3. Place 1/2 cup of the beet puree into a mixing bowl, add the eggs and beat well.
4. In a separate small bowl mix the sugar and the stevia or monk fruit. Add the spices and combine with the beet mixture.
5. Add the flour and baking powder, blending well.
6. Butter a 9×13 cookie sheet and cover with parchment paper, butter it also. Place prepared batter onto cookie sheet and bake 10 minutes. When done, carefully place a dish towel covered with powdered sugar onto a flat surface. Carefully turn the cake onto the towel and remove the parchment paper. Using the towel gently roll the cake into a firm roll and place in the freezer for 15 minutes.
7. While your cake is cooling. Mix 1 8oz package of room temperature cream cheese with 1/4 cup maple syrup and blend well. set aside until cake is ready.
8. When the cake is cooled, gently unroll and place cream cheese filling onto inside of cake roll. Roll into a log, and sprinkle with powdered sugar. Refrigerate until ready to serve.
If you want to make this gluten free, just leave out the flour and mix together 1/2 cup almond flour and 1/2 cup arrowroot flour with 1 teaspoon xanthium gum.
Dessert
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.
Gluten Free Pumpkin Roll
A gluten free pumpkin roll is always on my Thanksgiving dessert list each year. My celiac and gluten sensitive friends like their fall treats too! So, with hosting responsibilities on my mind, I’d like to give you and I another way to please our guests.
The best part is…they won’t even recognize the slight change in ingredients.
As our fall holiday plans begin to take shape and we check off our list of things to do, the blessings mount, don’t they? You and I may have managed to lose a little weight, or we are maintaining our current weight!
Whoop Hoo! What if we just want to sustain a healthier eating pattern?
Whatever the plans and dreams in our hearts we have an opportunity this Holiday to give glory to God in thanks and praise.
He restores joy and long months of distance by giving us time together for a holiday. The prolonged separation helps us see how much we miss and need each other.
May the Lord draw us closer spiritually as we gather and cherish this special day.
I will give thanks to the Lord with my whole heart; I will recount all of your wonderful deeds.
Psalms 9:1
Gluten Free Pumpkin Roll
The big plus for a gluten free pumpkin roll is decreasing exposure to wheat sensitive guts that stimulate the immune system to attack itself. We will both benefit from a little diligence in decreasing inflammation, right?
Since our immune systems can be under constant attack eating a few ultra -processed foods. Food sensitivities play a role in making us feel bad. Staying on track is important to both of us. That’s why you’ll find me giggling like a schoolgirl when I get to brainstorm ideas with my clients.
They love creating their own meal plans to enjoy!
Now when it comes to baking, I am not the best gluten free baker. However, I care about the people in my life who are susceptible to the damaging effects of wheat.
So, even though developing this recipe took several tries, it was worth it!
The one I made for a friend’s dinner and went over pretty well. Therefore, I hope it is a pumpkin roll you can use too!
Gluten Free Pumpkin Roll Recipe
Gluten Free Pumpkin Roll
I love sharing one of our Thanksgiving favorites for all of you. This particular pumpkin roll meets the needs of gluten sensitive people in our community.
1/2 Cup Almond Flour
1/2 Cup Arrowroot Starch/Flour
1/2 Cup Pumpkin Puree'
1/4 Cup Sugar with 1 scoop Pure Stevia (Or 1/4 Cup Stevia Blend)
1/4 Cup Maple Syrup (Optional)
3 Large Eggs
1 Tsp Baking Powder
1 Tsp Xanthan Gum
1 Tsp Pumpkin Pie Spice
1/4 Cup Powdered Sugar
1 8 ounce Block of Cream Cheese
1 tsp Vanilla
1/4 Cup Maple Sugar (Yes, another one, for the filling.)
Preheat oven to 375 degrees. Combine the flours, stevia blend or sugar (your preference) and spices in a bowl and whisk well. Add the Eggs and pumpkin and also blend. Line a baking sheet with parchment paper, lightly grease the top of the paper with butter. Pour the batter over the parchment paper and spread out evenly. Bake for 10 minutes.
Sprinkle a dish towel with 1/4 cup of the powdered sugar. When the cake is done, handle the baking sheet with oven mitts and turn the cake onto the surface of the towel. Pull off the parchment paper. Gently roll the cake into a log while in the towel. Place the towel in the freezer and set your timer for 15 minutes.
Meanwhile, Whisk 1 block of cream cheese with 1/4 cup maple syrup and 1 tsp vanilla until soft.** See notes below for alternatives.
Remove the cake from the freezer, and apply the cream chees frosting to the inside of the cake. Roll back into a log and cover with plastic wrap. Refrigerate until ready to serve.
I have replaced the sugar in the cake with stevia or monk fruit blends and it works well for those on special eating plans. But I forgot to add the maple syrup in the video and FYI, I did not miss the extra carbs at all! It was sweet enough with the maple sweetened filling.
Also, my preference for sweetening the cream cheese filling is to use 1/4 cup maple syrup with the vanilla to sweeten. You may of course use 1/4 cup powdered sugar if you are not concerned about the added sugar, just remember portion control.
And let the peace of Christ rule in your hearts, to which indeed you were called in one body. And be thankful
I hope you enjoy this gluten free pumpkin roll for your gluten sensitive friends! God wants you and I thriving spiritually and physically. He also gave us the power to do that! The blessing of His Son for our redemption and the provision of all good things in the garden to heal our bodies. We can be truly thankful.
I am here for you if you have any questions about the recipe or if you want to talk to a health coach about making some changes in your lifestyle, exercise, attitude, or nutrition. You can contact me here at Book an Appointment for a 30-minute free consultation.
Chocolate Chip Granola Bars
The Spirit gives life and breath and all things. I can’t help but think of Him hovering over the water ready to breathe life into humanity on that first day of creation. The third part of our triune God is ready to provide ALL the things we need. It’s easy to meet partial needs here and there, however, we often overlook …. ALL that we need.
In our rush to meet demands and take care of others, we sometimes neglect to nourish ourselves. We may take the time to fill our soul with a good Word, yet rely on a man made item to fill our belly. Not really considering how little value the item provides in sustaining our much needed energy levels.
I wish to share with you today a little fix for nourishing the body in your day to day and remind you of the depth of love infused into every gift from above. When the complexity of simple things we take for granted every day are brought into our focus, we see their true value. Although your value may seem small at times in our heavenly Father’s eyes, I assure you, it is greatly treasured. When it’s unveiled under the scope of His well planned creation, you’ll see your worth.
Provision for our worth started in the garden. So, the plan for our garden this fall is to prepare the soil by planting oats. In addition to their magnesium, manganese, copper, zinc, iron, B1, and some B5, they provide protein, and fiber for our bodies.
With that said; they provide excellent organic matter to the soil as a fall cover crop. Especially for my neighbors across the river who have clay soil. God’s plan for creation is revealed throughout the bible in a macroscopic way, yet with these little tidbits of scientific information we can follow His plan microscopically!
Benefits of planting oats according to Mother Earth News, Modern Farmer, and Gardening Channel are as follows:
1. “Bulk up soil with organic matter, cover crops prevent erosion, suppress weeds, and create and cycle soilborne nutrients using the power of the sun. Recent advances in soil biology have revealed two more ways cover crops can improve soil.”
3. “Many cover crops are legumes that convert nitrogen from the atmosphere into a soluble form that other plants can absorb. Some cover crops accumulate other essential nutrients like phosphorus, but all cover crops add organic matter to the soil. Rather than being harvested for food, cover crops are tilled back into the soil at the end of their growing cycle where the nutrients are released as the plants decompose. In a way, cover cropping is like composting in situ – no need for hauling in manure or building a pile – and they’re sometimes called ‘green manure’ for this reason.” (https://modernfarmer.com/2015/08/how-to-grow-a-cover-crop-this-fall/)
4. Oats improve overall soil quality by preventing erosion, adding organic matter, and improving soil aggregation. For best results, sow oats six to 10 weeks before your local average date of first frost. Oats are less frost tolerant than most winter cover crops and are killed by temperatures below five degrees Fahrenheit
So, while you enjoy these websites to implement ideas and strategies for improving your home gardens; Think about these tasty granola bars to enjoy for snacking that provide you with essential fiber and minerals to get you through your day! Build the strength of your body, so you can carry out the good work of your mind; as you sew the seed of God’s Word in the soil of your prepared heart.
Enjoy the beauty of God’s garden around you in even the smallest things. Give thanks that his provision and plan for you is good!
Dark Chocolate Granola Bars
3 Cups Organic Quick Cooking Oats
¼ Cup Honey or Maple Syrup
2 Teaspoons Ceylon Cinnamon
1/3 Cup plus Organic Olive Oil
½ Cup 72% Cacao Chips (Simple Truth Brand has no soy)
½ Cup Chopped Walnuts
1 Large Egg
Preheat oven to 350 degrees. Grease a 9×13 baking dish with olive oil and set aside. In a large mixing bowl add your oats, stevia (or sugar) and cinnamon. I whisk these together very well to distribute the spice and sweetener. Then I add the walnuts and chocolate chips. Next, incorporate the two large eggs making sure to coat each oat. Then add the oil, again coating and mixing the batch to cover it well; I use a fork to do this. Then, last add the maple syrup to further moisten and coat your oats. Then they are ready to spread into your baking dish. Use the fork to flattened the grains into the pan. Bake for 18-20 minutes until golden brown then cut into bars. This makes 21 bars. I let them cool then store in snack bags, placing half in the cabinet and the other half in the fridge to avoid spoilage.
My prayer for you today is that God fill ALL that you need physically and spiritually, for He makes you worthy!
