As a child I never had much discipline with sugar. Although, I had plenty of direction and correction from my mom for my words and actions, she didn’t understand the damage sugar had on my growing body. Don’t get me wrong, she is a good mom who made me eat my vegetables and finish my protein. . . but sugar was our constant companion.
Therefore, her habits became my habits. Sodas, packaged cinnamon rolls, and sugar fortified foods are a way of life in the Appalachian region of Southern Ohio and Northern Kentucky, where we grew up.
However, she began to learn about sugar through various magazine articles that taught about the impact sugar can have on our health. One page of delicious, mouth-watering recipes followed by how to lose 10 pounds in three days were subjects we devoured time and again.
Even though we learned sugar can pack on the pounds and rot our teeth, no one really talked about the damage it does to our blood vessels.
Nor did we understand the impact sugar has on growing children. Today I can give her, and myself, a little grace as I uncover the well marketed deception of sugar we’ve fallen for over the years.
The word of the day is discipline.
Discipline is defined as punishing, training, or controlling someone for the sake of obedience or moral character. An altered definition in this case includes basic self-control. Discipline is hard to find, and even harder to keep when it comes to an addiction like sugar because we are all susceptible to it and tempted by it daily.
However, we can be encouraged knowing we are giving our bodies a rest from a deceptive substance providing a short burst of pleasure yet sneakily offering a long list of complications.
Specifically, when we consider its effects on the heart.
Scientific Fact today:
“Recent epidemiological studies have now found that the consumption of total fructose from added sugar, but not from fruits and vegetables, were associated with a higher risk of coronary heart disease.”
It took many years of caring for individuals with heart disease to see this play out, but now that I take the time to read the research, sugar’s contribution is clear.
Therefore, any discipline in regard to providing sweets to others or consuming them ourselves is valuable. . . even when it’s uncomfortable.
The Bible says discipline is painful, but it trains us to be more aware, more concerned, and ready to do the right thing when we understand its purpose.
Hebrews 12:11
“For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.”
Prayer:
God, it feels like punishment when we remove something that has always been a huge part of our lives. We don’t know how to act, or where to turn for a replacement because we are so conditioned by its snare. Please help us find relief from the discomfort as we train our bodies to focus on the reward of better health. In Jesus’ name, amen.
Call to Action: How has discipline trained you in the past and how can you apply it to this fasting challenge?
Digging deeper into Bible Study for 2025 Sugar Fasting-Day 3
No one likes discipline, because it usually involves deprivation of something we love to do. It takes us away from our comfort and places us in confusion. I remember talking to a group of women at the jail several years ago about discipline and trying to explain incarceration as God’s way of protecting them from themselves. They weren’t ready to accept that answer or understand it, any more than the Israelites did in Israel’s early history.
In the Bible we see God warning people to do the right thing or be ready to face the consequences. Most importantly, He always gives us a choice how to proceed.
Please read the following passage and answer the questions that follow if you want to dive deeper into the sugar fasting challenge study time.
God tells the Israelites to remember him as they prepare to leave the wilderness and enter the promised land. During their 40-year travel through a barren wasteland, they had to fully rely on God for food and water. He humbled them, disciplined them, nurtured them, and taught them his ways.
According to verse 2, what was the purpose of the wandering and testing?
Hunger and thirst have a purpose in this passage, what is God teaching them through this experience? (vs 3)
When Jesus had fasted 40 days in the desert, and the devil came to tempt him to eat. What did he say to the devil? (Mathew 4:4)
Withdrawal from sugar can be painful and cause a similar gnawing hunger. It happens over a period of a few hours, then it passes. How does God’s reminder we do not live on bread alone help us embrace this discomfort?
In the big picture of life, is this feeling of deprivation so threatening that we have to give in to its power? Or is the Word of God able to convince us to push through and trust him?
What are the long-term rewards for them as they are trained by the discipline? (vs 7-10)
What are the long-term rewards for us when we are trained by discipline?
Discipline in physical and spiritual health are complimentary. When we fast from food we develop an amazing closeness to God. We also learn to listen to our bodies in a different way. God loves us and wants us strong. He also wants us to cling to Him for our needs instead of the world. As the remainder of chapter 8 text shows, we need constant reminding of who He is and what he has done.
It is for our good to remember Him and give Him thanks because it’s way too easy to give ourselves credit for things HE accomplishes through us. We get comfortable in our sin, too, and begin liking the created things more than the Creator. Adam and Eve made the same mistake as they fell prey to desire for the fruit, knowledge, and being like God. The first sin mimics many sins we continue to fall for today.
Prayer: God, you see, and you know the thoughts and attitudes of our hearts. May we place them before you today and remember how much you love us, provide for us, show us grace, and train us in the way we should go. Thank you, for discipline, without it, we would be lost forever. In Jesus’ name, amen.
I hope this is helpful for you as you stay the course!
2025 Sugar Fasting Challenge Devotion and Study-Day 1
Thirty days of purposeful thought on sugar to retrain our minds spiritually and physically.
Welcome to the 2025 Sugar Fasting challenge and devotion. Here is what to expect in this 30-Day Challenge:
Each day will start with a word of the day—a scientific fact about sugar— a scripture verse—encouragement—prayer—and a call to action.
The goal is to avoid all sugar and sugar substitutes for 30 days. This involves reading labels carefully for added sugar, removing the items from our grocery list, and being ready with an answer for why we are doing this to family and friends. If you need a refresher or are starting late, please read the Getting Started on a Sugar Fast post for tips on how to prepare.
Day 1
It’s early. We’re excited, ready, and willing to do this sugar fasting challenge. As the day progresses and temptations come and go, we stay focused on one goal. . . no sugar today.
We’ve cleaned the pantry and removed the offending items. We’ve stocked up on fresh fruit to stave off cravings. Moreover, we are thinking about our role in the cycle of excess exposure to sugar for our family.
Therefore, sugar is not coming in this house this month! Unless. . . you’re not quite there yet.
Hang in there, you have options!
Our word for today is train. In the life, we know train means to learn a new skill so we can do a new task.
Stop and think about this for a minute. You and I didn’t become the professionals we are in one day. We took it day by day and built on each skill as we progressed.
The principle is the same for us when training our minds and tastebuds to stop being slaves to sugar. Since sugar is an addictive substance that hits our dopamine pleasure receptors in a fantastic way, we rarely stop to think about the damage it causes to our cells.
During this 30-Day journey we will think about damage verses pleasure each and every day. Step by step we will peel back the layers of deception woven by greedy food companies and our own pleasure-seeking natures. We will also stop and consider the cost of short-term gratification and think more about long-term rewards.
Science Fact about Sugar Today: Excess Sugar’s Role in Insulin Resistance
“Without changing caloric intake, researchers find replacing starch or glucose products with sucrose and fructose increases fasting insulin levels, reduces insulin sensitivity, and increases fasting glucose concentrations.
In other words, calorie for calorie sugar is more harmful to the cells than starch for insulin sensitivity.”
All good reasons to think about the physical attributes of excessive sugar, right? Changing our mindset begins with thinking outside our usual limited, sugar craving, box. Our bran may say, “Well that’s what I’ve done every morning for years.”
On the other hand, a growth mindset says, “What can I use in its place? How do I consider the long-term reward that can outweigh sugar for me today?”
Strategies that may help as we decrease or eliminate sugar altogether:
Reading labels for ingredients and thinking about how those ingredients contribute to disease.
Counting the number of teaspoons of added sugar in each product (4grams =1 tsp)
Tracking the number of grams (teaspoons) of Sugar consumed each day in food and drink.
Remembering we matter and our health matters, so we can line those facts up with our core values and strengths.
Consider pleasurable fruits that can replace sugar, experiment and expand tastebuds.
Embrace a new routine or a new environment, and there is no limit to the expanded menu and activities available.
Finally, persuading a friend to join you to share ideas can be highly motivating.
That covers the physical portion of this challenge, now for our mind, soul, and spirit!
Spiritual Sugar Fasting Support
A spiritual guide for us along the way is Scripture. Entrenched in the Bible are concepts of training our minds to live for enduring benefit rather than worldly pleasures.
When we didn’t know Christ, we readily relied on the world’s temporary pleasures. However, God’s Word teaches us living righteously, as faithful followers of Jesus Christ, is our greatest reward.
Practice comes through daily skill building, as we pay attention to our bodies, stress, emotions, and life. And just like a baby learns to use its tongue to discern sweet, salty, bitter, and sour, we will become more mature in sensing how and when we are more susceptible to sugar.
Hebrews 5:15 says this:
“But solid food is for the mature, for those who have their powers of discernment trained by constant practice to distinguish good from evil.”
How do the mature distinguish good from evil? Constant practice. Choices for moral and physical wellbeing go hand in hand. We’ve taken the first step by placing sugar in its rightful place of omission for a period of time.
As with many righteous tasks in life, physically and spiritually, we will continue to struggle. Yet, with the power of the Holy Spirit, we learn to overcome. Best of all, we learn to value putting off instant gratification for more profound and exciting rewards.
Prayer: Father God, please give us a desire to avoid the world’s temporary pleasures. Teach us how to distinguish good from evil, helpful and harmful, temporary pleasure from eternal rewards. May we always live righteously as faithful followers of Jesus Christ. Amen.
Call to Action: Write down three professional skills you use every day. How can these skills be used in accomplishing your sugar goals this month?
Diving Deeper with Bible Study for the 30 Day Sugar Freedom 2025:
Thanks for hanging in there with me so far! If you are looking to dive deeper into study, grab a notebook, and look up the following verses in their context. Then answer the questions that follow:
Now the Spirit expressly says that in later times some will depart from the faith by devoting themselves to deceitful spirits and teachings of demons, 2 through the insincerity of liars whose consciences are seared, 3 who forbid marriage and require abstinence from foods that God created to be received with thanksgiving by those who believe and know the truth. 4 For everything created by God is good, and nothing is to be rejected if it is received with thanksgiving, 5 for it is made holy by the word of God and prayer.
6 If you put these things before the brothers,[a] you will be a good servant of Christ Jesus, being trained in the words of the faith and of the good doctrine that you have followed. 7 Have nothing to do with irreverent, silly myths. Rather train yourself for godliness; 8 for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come. 9 The saying is trustworthy and deserving of full acceptance. 10 For to this end we toil and strive,[b] because we have our hope set on the living God, who is the Savior of all people, especially of those who believe.
What does the Spirit say about who is led astray and how in verses 1-2?
Paul emphasized everything “created by God is good”, how does that compare with things created by man in our grocery stores?
The matter of eating clean or unclean food made by God and prayed over for God’s holiness are clear in these passages.
What does it say?
Based on the words before and after it, what do you think it means?
We see Jewish believers had a hard time letting go of their traditions. They failed to see how the old way of worshipping with strict eating laws were fulfilled by Christ’s sacrifice on the cross. Gentile believers were not tied to the same Jewish traditions, although food sacrificed to idols was a common practice for them culturally. Therefore, putting these things before the brothers (vs 6) allows discussion and hashing out the intricacies of faith in Christ.
How are we to be trained according to verse 6?
When we put away irrelevant and silly myths (in their culture and ours today) what are we training ourselves for? ((vs 6)
How does physical training compare with spiritual training according to verse 8?
We see both are of value; however, godliness trains us to be ready for our eternal home. How does bodily training help you, personally?
Do you find it interesting that food is the subject of contention in this passage?
Although food is a basic need to give us strength and fuel, in what ways do we make it an idol?
Fill in the blank “The love of _______________is the root of all evil.” (1 Timothy 6:10) The verse excerpt does not say money is evil, is says ___ ________ __ ___________ is the root of all evil. How does the love of food fit into this theme of idolatry?
It brings us back to the reason we want to train ourselves to live godly lives in today’s culture of overabundant food, material items, and possessions. When we place our focus on these things as a means of satisfaction in our daily lives we take our eyes off Christ.
If you put these things before the brothers,[a] you will be a good servant of Christ Jesus, being trained in the words of the faith and of the good doctrine that you have followed.7 Have nothing to do with irreverent, silly myths. Rather train yourself for godliness; 8 for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.
What three ways do we begin to train ourselves for this battle of sugar addiction according to verses 6-8?
Father God, as we enter this time of devotion and study, please train our minds and hearts. We want clarity in decision making, focus on how to let go of idols in our lives, and increasing trust in you. Help us Lord, in our weakness and please help our bodies see and recognize our greater need for godliness as we walk steadily with you. In Jesus’ name, amen.
Understanding Glycemic Response and Cheating Blood Sugar Spikes
Sources say 88% of the American population is metabolically unhealthy! Glycemic control is one element that plays a major role in helping us understand how metabolic health declines. We define metabolic disease as a waist circumference in men greater than 40 inches and greater than 35 inches in women. We may also see climbing blood pressure, cholesterol, and blood sugars at each yearly physical.
Continuous glucose monitors are making an impact in some circles to curtail these climbing health risks. They are all the rage in hip young athletic enthusiasts who are trying to understand their glycemic response and cheating blood sugar spikes.
It’s understandable to have concern about blood sugars when one in three adults in America have prediabetes and it is a major risk factor for developing Type 2 Diabetes and heart disease.
Does the young athlete have cause for concern for a glycemic response, too? If they are headed towards insulin resistance, yes.
Glycemic response is a reflection of circulating blood sugar after eating. The response will vary based on the amount of glucose absorbed from the food, it’s entry into circulation, it’s exit from circulation due to tissue uptake, and the liver’s ability to regulate glucose. (1)
The use of continuous glucose monitors among people with and without diabetes has brought to light how long a person’s blood sugar stays in a particular range. The time in range (TIR) for higher verses tighter glycemic numbers are associated with increased microvascular complications.
Although experts still argue about its validity, glycemic index and glycemic load have science to back up their use as a valid tool in managing metabolic syndrome. Simply because it helps those with metabolic syndrome, diabetes, and prediabetes choose foods that have less impact on blood sugar. The measurement of how quickly carbohydrates break down into sugar for these individuals is important!
Glycemic Control Matters, But It’s Not An Indicator of Healthiness
The higher the number on a scale of 1 to 100, the more a food increases blood sugar. However, glycemic index or load should never be considered in isolation, but in relation to the other aspects of a food’s energy contents, like fiber, micronutrients, and protein.
Just remember, whole food is and always will be your friend in health and preservative filled, packaged fake foods will not only spike blood sugar, but make your body work harder to detoxify its contents. Yep, fake food is your cell’s sworn enemy.
Therefore, a more sensible and accurate way to consider these other variables is to look at the glycemic load, which was developed by Harvard researchers.
Glycemic Response—Glycemic Index
Glycemic Response
Glucose in the bloodstream after eating in the individual. **A Spike of 30 to 40mg/dl per meal is ideal in most sources**
Rate depends on: Glucose absorbed from food, it’s entry into circulation, how quickly tissue uses it, and the liver’s ability to regulate glucose.
Glycemic Index (GI)
The rate at which blood sugar rises with food in relation to pure glucose. It does not consider the overall nutrient profile (antioxidants/vitamins/minerals)
Low GI < 55 Medium between 56 and 69 High GI is >70
Glycemic Load (GL)
The quality and quantity of food. Cooking, amount of ripeness, and processing affect the glycemic load, too.
MAKE IT SIMPLE FOR YOURSELF AND DOWNLOAD THE FREE GLYCEMIC INDEX/LOAD APP
Low GL is 10 or less Medium is between 11 and 19 High is 20 or more
Keep in mind, the health of the individual and the ability of their muscles and liver to utilize the available glucose really does matter!
If someone has diabetes, gastroparesis, poor gut health, insulin resistance, fatty liver, inflammation, or is taking medication to lower their blood sugar; their glucose response is going to be different than a healthy individual with none of these issues.
Also, just because a food is low in glycemic load, does not mean it’s healthy! Remember hydrogenated trans fats? They are also low in all GI and GL numbers but a travesty to the health of our blood vessels. So, if you haven’t thrown out all your fake butter and pie crust yet, maybe start there.
Back to the main point: You and I need to understand even “healthy” individuals see a spike in blood sugar with simple carbohydrates (white flour, rice, sugar, juice, sodas, etc.). Therefore, since we are all different and blood sugar response is a concern for us, it makes sense to know how we respond to the food we eat.
Steps to Measure Glycemic Response and Questions to Ask When Numbers are High
However, we don’t need to invest in an expensive continuous glucose monitor to figure this out. We can buy a $30 glucometer at our local retail store and check how we respond to the food we eat.
How do we do that?
A fasting blood sugar is checked first thing in the morning without any food or drink on board, the desired result should be less than 100mg/dl. If it is consistently greater for more than a few days, we want to ask ourselves a few questions.
“Did I eat late last night after dinner?”
“Did the items I ate and drank for supper have too many carbohydrates and sugar and not enough fiber and protein?”
“Did I get enough movement in yesterday?” “Am I getting sick with a virus, or am I stressed?”
All of which can elevate blood sugar.
Another way to check blood sugar is to eat breakfast, check blood sugar 30 minutes later to see how the blood sugar spikes. Then again two hours after the meal to see how well our bodies utilized the sugar available. Established entities today say two hours after a meal blood sugar should be less than 180mg/dl. If it’s the old Endocrinology standard and the optimal level of 140 mg/dl, even better!
Now, I realize three finger sticks may be a bit much, but you do not have to do this every meal. You can record the day’s breakfast numbers, then the next day check before and after lunch, the following day, check before and two hours after dinner.
Recording each day’s rotation of meals, food consumed, spikes, and post meal blood sugars, will give you a nice journal by the end of the week to evaluate and make changes. It will also be a journal to share with your health care provider.
Intentionality is Key
Knowing blood sugar levels after meals helps us be more intentional about the choices we make. “Why push our bodies to do the hard things they were not meant to do?” “Why tax and push our bodies to respond to repeated stressors like a high glycemic response, when it’s already working overtime to remove the everyday waste from our environment?
You know, the pollution, pesticides, herbicides, plastic particles, and ultra processed food without fiber.
Since we are becoming more aware of toxins, and endocrine (hormone) disruptors in our food with the Yuka app, it makes sense to check out an international table of glycemic index and glycemic load resource, too. It is available for you to review at Diabetes Care and will be found in this link:
You will see very clearly after surveying this list of foods how much we need more fiber in our diet and less simple carbs.
Fiber is Your Friend for Cheating Blood Sugar Spikes
An analysis of 135 million people across 185 studies suggests a15-30% decrease in all cause mortality in people who eat a higher fiber diet. This includes a decrease in deaths from cardiovascular disease, diabetes, colorectal cancer, and incidence of heart attacks and strokes. (2)
If you and I are looking for an easy and delicious way to decrease our risk factors maybe we can eat more fiber each day!
We can do that by simply adding nuts and seeds to our main dishes, or increasing our intake of fresh fruits and vegetables with every meal.
Why fresh?
It is thought that 80-85% of vital antioxidants, and nutrients are lost with cooking. We need the enzymes and phytonutrients available in our fresh produce to help us fight disease. The fiber present helps us remove waste products, keeps us feeling full longer, and feeds our gut microbes well!
In turn, the gut microbes give us short chain fatty acids that help us control blood sugar better and lower cholesterol.
Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019 Feb 2;393(10170):434-445. doi: 10.1016/S0140-6736(18)31809-9. Epub 2019 Jan 10. Erratum in: Lancet. 2019 Feb 2;393(10170):406. doi: 10.1016/S0140-6736(19)30119-9. PMID: 30638909.
If your life started out like mine, with a lot of exposure to sugar and processed food, you’ll appreciate this post. The sneaky substance I couldn’t resist growing up began to impact my health in my twenties. In fact, if I had not given birth to my girls in my early twenties, polycystic ovarian syndrome at 29 may have diminished my chances of conceiving.
Looking back, I see how my mom, tried to feed me a balanced diet by offering green vegetables with a starch and protein. However, like many families, I could not escape the junk.
Junk, of course, is the sugar laden, convenience food, our culture is ingrained in. Throw in a couple of picky eaters, like me, and it makes balancing a meal for today’s child almost impossible. They resist most vegetables and are well known for their love of cookies and chips. I know, because I was a “cookie monster”.
However, my mom didn’t give up, she kept offering my siblings and I vegetables at dinner. When I was nine, we moved to a bigger house with an amazing yard full of fruit trees. My dad borrowed a tiller, and we started our first garden. It was also around that time when I began to like my vegetables.
I can’t tell you how much I love and appreciate my mom for giving me a good start with her faith in the Lord and her attempts to feed me well. She set an example of what to place first in an eating plan and taught me what mattered most in raising my own children.
It wasn’t perfect by any means! But it was an effort of love.
The rule in my home when I grew up was for my children to try the healthy food three times and take three bites each time, they try it. Like my own childhood, there were still cookies, cakes, pies, candy, chips, and sodas at hand.
However, they were limited and only available after a meal had been eaten. Plus, I did not allow my children to drink sodas until school age. Even then, they were limited to a couple of times a week.
Guess what?
They are healthy ladies, who like healthy food! They are now teaching their children how God’s magnificent plan of salvation alongside eating fruits, vegetables, whole grains, nuts, water, seeds, and quality protein is for their good! Yes, they still have access to their sweets, but they do not come first!
I am convinced, after many years of following the world and being miserable, training children to know God and appreciate all the good He does for them, will help them live the abundant life Jesus calls them to live, physically and spiritually.
Reducing the desire for worldly things that will make them physically sick and gaining power over their health, heart, and taste buds is a start. We don’t have to remove the sugar altogether, that would be impossible. But reducing it drastically in our spheres of influence is for their good!
10 Reasons Training Our Children to Eat Less Sugar Is Good
Holidays, breakfast, and joy are all associated with mass marketed sugar laden products in our culture. It is really hard to escape its grasp. Why would you and I want to deprive our children of such joy? How do we say no to the avalanche of sugar laden items at our child’s fingertips every single day?
We remove the blinders of sugar’s deception. I believe we’ve been deceived to think there is no harm. Now, I agree very small amounts of sugar and in natural ways, it’s not going to damage cells and cause disease. But it’s in everything and we consume way too much!
In fact, after the research I’ve done on it for the last twenty years, I’d venture a guess it leads to more disease for our children than any other substance. So, here are 10 reasons to reduce sugar’s power over our taste buds and those of our children.
Increased Risk of Infections Do you have a child who suffers from chronic earaches, sore throats, and every virus that comes along? All children go through those periods of illness to build their immune systems. That’s a given.
However, when the child is treated three to four times a year for the same or similar infections (and treated with antibiotics that destroy his good gut bacteria and immune building capacity) something has to give!
Researchers learned during Covid-19 that populations consuming higher sugar items were more susceptible to the virus and more likely to die. (1)
Dr. William Sears research reports state drinking one soda per day can decrease the white blood cell’s ability to fight infection by 40%. That is staggering for children who suffer frequent infections.
Since children don’t have the maturity to choose wisely, caregivers and even teachers in charge of them daily, have to do it for them. “The prudent sees danger and hides himself, but the simple go on and suffer for it.” (Proverbs 22:3)
Compulsive Overeating High sugar diets decrease taste stimuli and promote overeating. (2) It’s been found in several studies to stimulate the reward centers of the brain just like drugs do.
On the flip side of that, it doesn’t provide the nutrients the cells are craving for energy and stamina; therefore, the body continues to consume items to fill the void.
When we strive to be like Christ, we reconsider and think twice about the act of overeating. We want to train our minds and our children to be dependent on Him, rather than material substances, for satisfaction or rewards.
In Philippians, Paul has some wise words for parents as he remembers those who walk as enemies to the cross, he says, “Their end is destruction, their god is their belly, and they glory in their shame, with minds set on earthly things.” (Philippians 3:19)
Addictive Properties Sugar stimulates the pleasure centers of the brain and the increased production of the pleasure hormone, dopamine. This process reinforces the desire of more sugar for more pleasure.
It helps to remember addiction is defined as an inability to control behavior even in the presence of negative consequences.
Although not all health experts are in agreement with sugar having addictive properties, the evidence of increasing consumption through the past decades and the rise in obesity may give us some clues.
We also see a trend in emotional eating patterns that involve high sugar choices. The biggest culprit among school aged children is sugar sweetened beverages.
Apparently, there is an overlap of neurotransmission in behavior, stress, and the flight or fight response. The mesocorticolimbic (I know, huge word, but it’s simply cell/hormone/emotional center of the brain) system is activated with sugar consumption much like those of drugs. (4)
In an interview once, famous rocker, Eric Clapton, named sugar as his gateway drug. It’s something for us parents to seriously ponder if our child’s eyes frequently bulge, their bodies jump up and down, and they scream uncontrollably when they see the sugary item of their desire. “Little children, keep yourselves from idols.” 1 John 5:21
Sets Them up for Future Cardiac Disease Did you know Pediatric Atherosclerosis exists, too? It does! Atherosclerosis is a narrowing and blockage of blood vessels that supply oxygen to the heart muscle.
According to NIH, autopsies of American soldiers who died in the Korean war revealed 77% had cardiovascular disease, at an average age of 22 years old! Plaque was building in their blood vessels long before these boys went off to war. (9)
A look at food data intake charts and eating patterns for Americans from the USDA from 1967-2000 showed the highest increase in high fructose corn syrup (HFCS) intake over any other food item. (9)
The concern for this is how HFCS deposits visceral fat around the organs and causes inflammation and sets children up for future heart disease.
Physically caring for the heart in order to serve the Lord properly, is of the same value as spiritually caring for the heart. “Keep your heart with all vigilance, for from it flow the springs of life.” ( Proverbs 4:23)
Negative Effects on the Brain—Increasing ADHD and Poor Memory This is not news to you as a mom, nor is it surprising, but it has to be included in the list!
Food frequency questionnaires used on 102 ADHD children and 102 Non-ADHD children and fed ultra-processed food with sugar added were shown to correlate with ADHD symptoms. (10) Been there, done that, right momma?
Any mom with children recognizes how they respond when a child consumes excess sugar! Just check out the difference in handwriting on the graphic at the bottom of this post.
But it’s not just here in America! A study of over 6,000 students in China given sugar sweetened beverages also revealed increased activity of ADHD symptoms. (11)
Sugar even overfeeds the bad bacteria in our gut and destroys the good bacteria. The imbalance affects the production of serotonin, 95% of which is produced in our gut.
Is your child feeling overly anxious? It’s possibly due to damaging the gut-brain access of this valuable feel-good hormone.
Nevertheless, sugar’s effect on the brain has been well documented since early 2000. Our children concentrate better, remember better, and socialize better without excitotoxins on board.
They can focus on God’s plan for their salvation, while feeding their brain cells calming foods. “Set your minds on things that are above, not on things that are on earth.” (Colossians 3:2)
High Blood Pressure If hyperactivity doesn’t faze your child, and he is fine behavior wise, what about the possibility of childhood hypertension? I’m not sure most parents are aware sugar sweetened beverages are the principal source of added sugar in the daily eating habits of children.
Although limited, a meta-analysis review of 14 studies with 93,873 participants showed sugar filled drinks were associated with higher systolic blood pressure in children. According to the American Academy of Pediatrics childhood hypertension has increased 16.3 %.
In addition to this, research shows 35-47% of a child’s intake of sugar is consumed at school. However, reducing sugary beverages in this environment is also shown to improve blood pressure readings. (1)
Friend, you and I can be proactive leaders in our communities and set a good example with our children, so this isn’t so!
Switching out the fruit drinks, Gatorade, and sodas at events for water is a perfect start! Removing red Kool-aide was the first step I took in changing our Wednesday night kid’s program at church. You know what? NOT one single child ever complained. In fact, every week they keep asking for more water.
If God calls you and I to be holy in character spiritually, that includes self-control over things that are damaging to our bodies and the bodies of our children. ” Therefore, preparing your minds for action, and being sober-minded, set your hope fully on the grace that will be brought to you at the revelation of Jesus Christ. As obedient children, do not be conformed to the passions of your former ignorance,”(1 Peter 1:13-14)
Type 2 Diabetes The impact of chronic disease affecting young children and youth is heartbreaking. They deserve the best chance and opportunities available to help them to grow and thrive. When we close our eyes to sugar’s role in this, we become willing participants in sabotaging their chances of a full life.
Why should children be diagnosed with Type 2 Diabetes Mellitus with the advances of modern-day medicine? Because they consume a Modern-Day diet and as you’ve heard before, no medication will fix a bad diet. After all, before 1990 Type 2 DM was an older person’s disease! Now it’s found in children!
Just so we clearly define the difference, Type 1 DM is a result of an autoimmune disease that destroys the beta cells in the pancreas that make insulin. These kids have to replace that insulin by injections to survive. However, Type 2 Diabetes is a metabolic disease where blood glucose is elevated and the cells in the pancreas that produce insulin are damaged as a result of overuse and excess sugar in the diet.
The cells cannot keep up with the load of sugar intake and the receptors on the cell surface are shut off. This is known as insulin resistance. The result is weight gain and progressing damage to blood vessels, liver and other vital organs.
A thought to consider: If I strive to give a child the best education, schools, friends, modern conveniences, and opportunities, why would I not give them the best fuel for their bodies?
It is estimated that 1 in 3 children (20-33%) diagnosed with diabetes has Type 2. Children of Hispanic and African descent are at greater risk. The American Diabetes Association recommends obese children (over the 95th percentile in weight) be screened for diabetes at 10 years old. (8)
Can you imagine the complications that arise for these children as they grow older? Their joy in running and playing as young adults may be cut short, long before they reach their prime. As influencers, you and I can be wise to the names of sugar on food labels in order to reduce the amount exposed to children. The American Heart Association recommends 6 teaspoons or less a day.
I am convinced God’s will is to for you and me is to see sugar’s deception for what it is and get it under control for ourselves and our children. Not out of guilt and shame but out of love and a desire to flourish. “Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.” (Romans 12:2)
Chronic Kidney Disease (CKD) If Diabetes and increased infections are not enough to limit sugar, the idea of poor tooth structure, cavities, and poor kidney function may help us make wiser decisions when it comes to sugar. Increased albuminuria (albumin, a protein derivative, seeps into the urine, which is NOT normal) is one of the first indicators of kidney disfunction.
“According to three studies with a total of 19,995 participants. For a dose-response analysis, a significant, increased risk of CKD was observed with the sugar or artificially-sweetened beverage consumption above seven servings per week.” (5)
“The multicenter Treatment Options for Type 2 Diabetes in Adolescents and Youth (TODAY) study evaluated the incidence, prevalence, and risk factors for developing hypertension and increased albuminuria in youth with early type 2 diabetes (ages 10–17 years, <2 years diabetes duration).” In less than four years the albuminuria in these kids tripled with progression of diabetes! (5)
Our children are in danger from the Standard American Diet they consume at school, daycares, grandparent’s homes, and social events they attend.
Sadly, churches are the one of the worst places for children to consume excess sugar! A place where we want Christ to be at the center, not fun, food, and games. “And he put all things under his feet and gave him as head over all things to the church,which is his body, the fullness of him who fills all in all.” (Ephesians 1:22-23)
Pediatric Non-Alcoholic Fatty Liver Disease (NAFLD) The good news for parents and grandparents is sugar reduction will reverse all of these things in our children. They do not have to end up with pediatric non-alcoholic fatty liver disease (NAFLD) or any other chronic disease we ‘ve discussed in this article today!
Did you know the term fructoholic liver disease came about with the rise in pediatric fatty liver problems and the excessive consumption of fructose heavy beverages? That is the molecule attached to glucose in the structure of a sugar or high fructose corn syrup molecule. Similar to alcoholism, the term reflects an addiction to fructose-laden products.
The damaging effects to the liver are hepatitis and then cirrhosis or cancer, much like the progression of alcoholism. Although childhood obesity is a risk factor in children, normal weight children drinking sugary products also develop NAFLD. (7)
The more wisdom you and I gain about excess sugar’s damaging effects in our bodies, the more it becomes less appealing to consume. We can also teach children to depend on God for pleasure instead of sweet treats. “Now may the God of peace himself sanctify you completely, and may your whole spirit and soul and body be kept blameless at the coming of our Lord Jesus Christ.” ( 1 Thessalonians 5:23)
Increase Inflammationand Chances of AutoimmuneDisease It’s kind of hard to pinpoint sugar’s role in autoimmune disease. It would take a detailed retractive record of dietary intake of children for X number of past years.
However, like infection rates, a correlation does exist with increasing amounts of sugar intake and increasing autoimmune disorders. Through animal testing, the specific mechanisms involved can be monitored.
I know, animal lovers, it’s sad, but Scientists cannot intentionally make people sick to see if removing a substance will make them well, like they can on mice. What they have found by excessively increasing sugar intake for mice is an increase in oxidative stress, differentiation of T-helper 17 (TH17) and growth factor, all of which adversely affect inflammation and autoimmune distress at the cellular level. (12)
Friend, it provides another reason to reduce sugar intake in our own homes and spheres of influence! We want our children wise to the ways of the world and how it wants to lure them in with promises of pleasure. “I said in my heart, “Come now, I will test you with pleasure; enjoy yourself.” But behold, this also was vanity.” ( Ecclesiastes 2:1)
Summary of 10 Reasons to Reduce Sugar Intake
Combined with the Standard American Diet of low fiber, fruits, and vegetables, excess sugar laden products steal the joy of Americans every single day through sickness and disease. We can make a decision today as parents, ministry leaders, school teachers, public service leaders, and grandparents to reduce the amount of sugar children receive in our facilities.
It’s going to take a massive effort on the part of all of us to educate and encourage children to make better choices. However, I am confident we are up to the task. God’s plan for our children is better! He provided every sweet thing they need in the form of fruits. What if we started there?
Abdulah DM, Hassan AB. Relation of Dietary Factors with Infection and Mortality Rates of COVID-19 across the World. J Nutr Health Aging. 2020;24(9):1011-1018. doi: 10.1007/s12603-020-1434-0. PMID: 33155630; PMCID: PMC7597421.
2. Farhangi MA, Nikniaz L, Khodarahmi M. Sugar-sweetened beverages increases the risk of hypertension among children and adolescence: a systematic review and dose-response meta-analysis. J Transl Med. 2020 Sep 5;18(1):344. doi: 10.1186/s12967-020-02511-9. PMID: 32891165; PMCID: PMC7487688.
3. Freeman CR, Zehra A, Ramirez V, Wiers CE, Volkow ND, Wang GJ. Impact of sugar on the body, brain, and behavior. Front Biosci (Landmark Ed). 2018 Jun 1;23(12):2255-2266. doi: 10.2741/4704. PMID: 29772560.
4. Jacques A, Chaaya N, Beecher K, Ali SA, Belmer A, Bartlett S. The impact of sugar consumption on stress driven, emotional and addictive behaviors. Neurosci Biobehav Rev. 2019 Aug;103:178-199. doi: 10.1016/j.neubiorev.2019.05.021. Epub 2019 May 21. PMID: 31125634.
5. Lo WC, Ou SH, Chou CL, Chen JS, Wu MY, Wu MS. Sugar- and artificially-sweetened beverages and the risks of chronic kidney disease: a systematic review and dose-response meta-analysis. J Nephrol. 2021 Dec;34(6):1791-1804. doi: 10.1007/s40620-020-00957-0. Epub 2021 Jan 27. PMID: 33502726.
6. Ma X, Nan F, Liang H, Shu P, Fan X, Song X, Hou Y, Zhang D. Excessive intake of sugar: An accomplice of inflammation. Front Immunol. 2022 Aug 31;13:988481. doi: 10.3389/fimmu.2022.988481. PMID: 36119103; PMCID: PMC9471313.
7. Ribeiro A, Igual-Perez MJ, Santos Silva E, Sokal EM. Childhood Fructoholism and Fructoholic Liver Disease. Hepatol Commun. 2018 Nov 30;3(1):44-51. doi: 10.1002/hep4.1291. PMID: 30619993; PMCID: PMC6312651.
Satokari R. High Intake of Sugar and the Balance between Pro- and Anti-Inflammatory Gut Bacteria. Nutrients. 2020 May 8;12(5):1348. doi: 10.3390/nu12051348. PMID: 32397233; PMCID: PMC7284805.
8. Tillotson CV, Bowden SA, Boktor SW. Pediatric Type 2 Diabetes. [Updated 2023 Feb 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK431046/
9. Wilson DP. Is Atherosclerosis a Pediatric Disease? [Updated 2020 Jan 23]. In: Feingold KR, Anawalt B, Blackman MR, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK395576/
10, Yan W, Lin S, Wu D, Shi Y, Dou L, Li X. Processed Food-Sweets Patterns and Related Behaviors with Attention Deficit Hyperactivity Disorder among Children: A Case-Control Study. Nutrients. 2023 Mar 2;15(5):1254. doi: 10.3390/nu15051254. PMID: 36904252; PMCID: PMC10005288.
11. Zhang Y, Gui Z, Jiang N, Pu X, Liu M, Pu Y, Huang S, Huang S, Chen Y. Association between Hyperactivity and SSB Consumption in Schoolchildren: A Cross-Sectional Study in China. Nutrients. 2023 Feb 19;15(4):1034. doi: 10.3390/nu15041034. PMID: 36839392; PMCID: PMC9965227.
12. Zhang D, Jin W, Wu R, Li J, Park SA, Tu E, Zanvit P, Xu J, Liu O, Cain A, Chen W. High Glucose Intake Exacerbates Autoimmunity through Reactive-Oxygen-Species-Mediated TGF-β Cytokine Activation. Immunity. 2019 Oct 15;51(4):671-681.e5. doi: 10.1016/j.immuni.2019.08.001. Epub 2019 Aug 23. PMID: 31451397; PMCID: PMC9811990.
Sugar Free Berry Crisp
A sugar free berry crisp is a great way to start the day!
Here is a simple and easy recipe for you to make if you are interested in enjoying your berry crisp without eating a lot of sugar.
Benefits of Berries
According to PubMed, studies show berries are plentiful in anthocyanins, vitamins, minerals, and fiber. Therefore, they are beneficial for the following conditions:
Cancer fighting antioxidants
Reduces inflammation
Oxidative Stress
Reduces Heart disease risks
Beneficial for low fat diets and fighting obesity
Antioxidants help fight neurodegenerative disorders.
Fighting Alzheimer’s
Enjoy the benefits of berries in your morning routine and throughout the day to improve blood vessels, and blood flow to all areas of the body. What God puts in the garden is good!
Devotion
Joseph was thirty years old when he entered the service of Pharaoh king of Egypt. And Joseph went out from the presence of Pharaoh and went through all the land of Egypt. During the seven plentiful years the earth produced abundantly, and he gathered up all the food of these seven years, which occurred in the land of Egypt, and put the food in the cities. He put in every city the food from the fields around it.
Joseph stored up the grain from the seven plentiful years as the earth produced abundant crops. You and I can benefit from the storing up in our plentiful years, too! When we are young, we have the opportunity to store up savings, train our children in the way they should go, and take care of our homes.
If we have faith and value, the wisdom of the bible we can store up treasures in heaven. I am grateful for every berry God provides and all wisdom in his Word. I hope you do too!
Enjoy this berry crisp today and get some of those antioxidants while you build up your cells!
In a pie pan place the three cups of berries and add the corn starch or tapioca. You can use frozen or fresh berries, whatever you have on hand. Here you can add a tablespoon of maple syrup or honey to sweeten if you prefer.
In a separate bowl, add the oats, walnuts cinnamon, and salt.
Blend in the two eggs and coat all the oats (if you want… add another tablespoon of maple syrup or honey in this step, too)
Cover the berries with the oat mixture and bake for 35-40 minutes or until bubbly. Remove and enjoy! I store mine in the fridge!
I look forward to sharing more recipes with you! Check out the garden for more ways to use berries! If you are looking for workshops, I have those too!
Getting Started for A 30-Day Sugar Fast
Welcome to the 30-Day Sugar Fasting Challenge! Getting started for a fast on the right foot is important for success. It can also be intimidating, so let’s take the fear of failure off the table from the start.
First off, you are not a failure if you eat sugar. This is good news, right? You and I may come into a new year with high expectations and begin a fast (or change of life) strong. Then we fizzle out when we don’t see the results, we want in the first week.
Therefore, clear expectations are very important to getting started on the right path. So, here are my top five tips for staying the course for a successful sugar fast.
5 Tips for Getting Started & Staying the Course
1. Clarify Your Why
The main reason I want to fast from sugar for 30 days is________. You may want to have less sugar spikes and rapid drops causing lethargy and brain fog. Or you may connect stiff, achy joints and muscles to the consumption of high sugar items and not want the pain anymore. Whatever the reason is for you, determine the reason and write it down somewhere and post it so you will see it every day.
I’ll tell you why I did this journey in 2021. I woke up one morning and could not move the middle finger of my right hand off my palm. I had to take the fingers of my left hand and force it back into position. This came alongside excess chocolates at work and dairy. I decided to remove both for a period of four weeks to see if the stiffness would go away. When it did go away, I asked God to help me remove my desire of sugar for good. I didn’t want to be dominated by any substance but led by the Holy Spirit.
Everything is permissible for me,” but not everything is helpful. “Everything is permissible for me,” but I will not be brought under the control of anything.
The next step in getting started is to decide what makes this journey worthwhile. I picture myself waking up in the next few weeks free of morning stiffness. I’m playing with my grandchildren and chasing them around the house without hindrance. I’m also meeting friends at the YMCA and working out, and the activity helps me feel better emotionally, too!
Stress is reduced and coping mechanisms are balanced. Before you know it, I’m going for a walk instead of reaching for a piece of candy or pie! I like this dream so much; I’m going to keep it in the forefront of my mind. Maybe I’ll put an old picture of me playing next to my “Why” statement so I can see it every day.
3. What Am I Facing if I Don’t Do Something?
If I don’t try this 30-day sugar fast now, I am facing more sugar spikes and lows. It doesn’t matter if I am a normal weight or not, if my pancreas is repeatedly stressed like this and releases a huge bolus of insulin every time I indulge, it will wear out! The signs of lethargy and brain fog are a true testament to this happening.
Plus, I’ll be one of those stiff unhappy ladies who gripe and moan about their pain all the time. I’ll stay home more, do less and get bored. When I get bored, I eat. When I get sad, I eat more.
Wait! Who’s in control here, my flesh or my spirit?
Before the fasting begins it may be helpful to remove all temptations from the pantry. One way is to read labels carefully and pay attention to “added sugars” I say added sugars because some foods have naturally occurring sugar (or glucose) and will be considered sugar. However, now manufacturers are responsible for listing all the added sugars in the item as well.
Also, be aware of the sneaky names of sugar on the ingredient labels. Obvious names like beet sugar, syrup, molasses, honey, are present and we recognize them as sugar. However, names like dextran, maltose, turbinado, and others we may not be so familiar with.
We don’t have to waste the products; we can always donate boxes of sugary items to your local food pantry or blessing box. Check out the graphic below for some alternate names of sugar so you become familiar with them.
5. Stock Up on Fresh Fruits & Vegetables
Stocking up on fresh fruits and vegetables helps you be prepared for the days ahead. Although I can’t find the proof, it makes sense that when all of our cells are satisfied at a microscopic level, we will have less cravings. Plus, consuming fruits may also help you through the withdrawal symptoms that occur.
If it gets really bad, you and I may even need a Tylenol for headaches. While we’re at it, we can add some calming lavender and chamomile tea for irritability.
Replacing a sugar craving with fresh fruit will help you and I stay the course, while also giving us much needed antioxidants and nutrients are cells are really craving.
Final Thoughts on Getting Started
Lastly, but most certainly not least, plan for obstacles. Maybe our significant other or coworkers are not on board, and they decide to harass us about our choices. We can face this obstacle with honest, heartfelt conversation relaying our why to this person in a tender and loving way.
Values beget more values; we honor and protect our God given right to be healthier without insecure people sabotaging it because they like us just the way we are (usually overweight and miserable like them).
I know, it’s rough, but it is the truth.
Therefore, find a friend or group of friends to join you in this 30-day challenge will be helpful. Maybe even a prayer group to help support what you are doing.I will be offering daily prayer and support on my Facebook and Instagram pages, you will find me at Mysty Pfeffer Wellness. My hope is to develop a devotional from the daily scriptures and prayer there, so if you don’t join in time, you will still have a resource.
I look forward to serving you and simplifying health God’s way!
Mysty
10 Sugar-Free & Hearty Meals for Breakfast
Today I want to provide you with 10 Cane-Sugar free hearty meals to break your fast.
Although the best part of breakfast is that it’s good any time of day. Even if your breakfast time is 11am or later!
Let’s face it, the myth that breakfast is the most important meal of the day needs to go away. If you break your nighttime fast at 11am or later, because you’re not hungry, listen to your body. When you are hungry, think about how important intentional eating can be for incorporating excellent fuel to start your day.
The great thing about trying these 10 hearty meals is they are free of sugar cane and won’t zap your energy midday or cause inflammation or brain fog. Some are sweetened with fresh fruit, that provides natural sugar, antioxidants, and fiber.
When I think about how much kids need this kind of breakfast too, I feel a little guilty. Because I remember my cereal cart packing days when my kids were young. They needed better, but I didn’t understand at the time how little nutritious fuel they were getting with packaged cereal. Although both my girls turned out pretty healthy, now I think more about being an example and providing better nutrition for my grandchildren.
They can break their fast with sugar free & hearty meals like the ones listed below instead of highly processed cereals, with synthetic vitamins, colorings, and chemicals that damage cells instead of build healthy cells. I know fruit gets a bad rap in the weight loss world, but I truly believe what God put in the garden is good and for our good.
So, if removing cane sugar from our palates is doable with fresh fruit and provides powerful antioxidants, I’m going for it!
Now, before I start there are a few things I want you to understand about me and my cooking and recipe development:
I am not a dietician and do not calculate calorie requirements, nor develop meal plans for people. My background is nursing, education, psychology, and coaching with 18 months of wholistic nutrition via Clayton College of Natural Health (which is no longer operating) and personal study of nutrition over the years. My love for whole food and whole people drives me to read as many nutrition books as possible. Books of particular interest are the ones that are driven by evidenced-based studies.
I do not count calories, fat, or carbohydrates when I eat or develop recipes. However, if you do, I respect your decision to do so and will provide that information for you. The reason I do not calculate these things is because I strive to create recipes that are whole food from God’s garden, using fruit, vegetables, grains, lean meat, spices, and herbs. When we eat whole food and cut out denatured processed food with dies, chemicals, flavorings, and additives, we are full and satisfied with smaller amounts for a longer period of time. Therefore, we maintain an optimal balance of macronutrients and bodily requirements, while maintaining a healthy weight.
Lastly, I practice and teach my clients intentional eating. A process where we savor food and use it for its purpose of sustenance (and enjoyment), while asking the Holy Spirit to lead us in utilizing the spirit of self-control. Keeping treats and small amounts of sugar for special occasions is the goal of a well-balanced healthy lifestyle. It guides us through the mindset of approaching God’s provision with respect and care, while not being controlled by our desire to consume large amounts of anything in daily use.
So, without further ado, here are 10 Cane-Sugar-Free & Hearty Meals to Break Your Fast:
You can use this recipe any time of the day and change up the grain to barley, quinoa, or farrow. Whatever your grocery store has on hand in their grain or seed isle that can be soaked overnight and heated gently in the morning to provide a good source of various vitamins. Don’t be concerned about the number of calories in the walnuts. You only need 1 ounce for this dish and that is about 3 walnuts, chopped. YES, you’ll get 185 calories, but you’ll also get 4 grams of protein and 2 grams of fiber as well as heart rich omegas! God knows what he’s doing, he provides big impact in small amounts for a reason. We just have the convenience (and expense) of someone else making them easily attainable. Just picture the forager picking through that black drudge of a fallen walnut to get to the very hard nutshell and then trying to pry it open to enjoy the nutritious center!
Yep, go ahead and praise Him today for being born at this time!
I love using leftovers from the night before to break my fast. It’s two meals in one, so when cooking dinner, I begin to think ahead to breakfast. If you make your own tortillas, use unbleached organic flour and store it in the fridge for best freshness. Otherwise, it goes rancid after 30 days. I like grinding my own wheat berries once a week on my preparation day to incorporate all the nutrients God provided. If you can do that great, I can help you out with a prep day workshop. Another option is to look at the ingredients on the label and look for 100% Whole Wheat flour in your tortillas or whatever grain or grain less flour you prefer.
Quinoa is such a versatile seed, and I enjoy it in many meals! If you’ve tried it, you know what I’m talking about. It’s also a complete protein, is loaded with fiber and works in your gut like as the best stool softener ever! Yep, this old nurse just said that in a post. Believe me, gut health is one important key to brain and heart health and the sooner we feed our temples of the Holy Spirit the right fuel, everything else works better too!
I told you I’m usually thinking of breaking my fast with dinner, and since asparagus is on the menu at least once a week in our house, we have some leftover for the next day. Now, I was hesitant to buy this for a few weeks because it became so expensive, then I realized I pay almost that price for a fourth of what I get in an entire bundle when I go out to eat. So, why not buy the bundle and enjoy it in three meals? Since I’m always battling my fleshly desires for sugar, it’s nice to have something filling and enjoyable to replace the crave. Fresh fruit in season helps me do this. So, if you’re looking to remove the desire for sugar from your palate too, I hope you like this as a brunch or lunch idea. Your brain and heart will surely thank you!
I know, more quinoa, right? Yes! I got 5 lbs. on sale through a food distributor and it’s cheaper than the local grocery store. They used to sell a mix of quinoa and rice in a boil-in-bag, but I don’t see that anymore. No worries, quinoa is easy to prepare and keeps in the refrigerator for at least 7 days. Oh, and it quadruples in size so one cup raw equals a whole pan cooked! It can then be used frequently for various meals in place of rice or bread. I rinse mine according to package directions, add water in a 2:1 ratio, bring it to a boil, place the lid on it, and turn off the burner; leaving it there for at least 20-30 min. It is always light and fluffy and ready to use.
There are some really good whole-grain pita bread options in the grocery store. So, when reading how I make mine, don’t feel pressured to make the same thing or think it’s too difficult. The first thing I learned to do as a young lady beginning to cook is improvise! In other words, use what you have that is doable for you and incorporate the ideas in the recipe as something easily adjustable for your schedule, routine, or preferences. I grew up with my mom buying pita bread from the grocery store. It was probably in one of her fad diet magazine articles she always read.
Who says you can’t have fresh greens for breakfast? They are so refreshing and filling with eggs and whole grains. Although, these whole grains are not 100% cane sugar free, they are close. I use one teaspoon to help the yeast develop, but other than that they are mostly sugarless. See the graphic below of why I take two hours out of my week to grind my own flour and make my own bread. You deserve better too, better ingredients and better health. Again, I don’t expect others to go the extra distance to invest in a grain mill and wheat berries, however it is a wise investment. Maybe ask for one as a Christmas or birthday gift. It will be the gift that keeps on giving. When you read the labels below, you see why joints ache, and brains are foggy.
I use Aidell’s Chicken apple sausage for this hearty brunch or breakfast meal, but you can easily use ground chicken with an apple and spices. In fact, I’m going to have to come up with some of my own chicken-apple meat balls because I’m not sure if the “spices” on the label include MSG (monosodium gluconate). Each link is loaded with sodium too, about 700mg, if I made my own that would be reduced considerably. However, in a pinch, this packaged product claims no nitrates or nitrites are added to the product.
A simple apple with 2 tablespoons of crunchy peanut butter has to be one of my all-time favorites! It’s also an easy meal for breaking the fast. However, it is most healthy when purchasing the all-natural peanut butter with salt only. Did you know manufacturers add partially hydrogenated oil to their peanut butter? Say what! Yes, it is cheap and fills the jar, but is so damaging to growing cells.
Now, I’ll admit the all-natural peanut butter takes more work. I’ve found the simplest way to mix it is to find a bowl with a lid and pour the entire contents of the jar into the bowl and mix it with a fork. I store the bowl in the fridge for easy access and no further need to stir. The texture of the “Crunchy” is my personal favorite, and find it is very filling until my next meal.
Ok, I know what you’re thinking, sauerkraut for breakfast….no way! Haha, I know it sounds crazy but when you give up sugar your taste buds change! We have new and exciting dimensions in flavor to explore. You and I also need to feed our good gut bacteria daily to enhance our immunity and our mood. In this article the whole egg and cholesterol myth is debunked as well.
Did you know eggs have all the B vitamins you’ll need? Yes, according to a National Institute of Health article on the nutritional facts of eggs, “. The egg yolk contains high amount of vitamin A, D, E, K, B1, B2, B5, B6, B9, and B12, while egg white possesses high amounts of vitamins B2, B3, and B5 but also significant amounts of vitamins B1, B6, B8, B9, and B12 (Table 2). Eating two eggs per day covers 10% to 30% of the vitamin requirements for humans” that’s a hearty meal for sure! (1). The only vitamin I don’t see in this baby is vitamin C, but eat an orange or kiwi with this and you’re covered.
Last thoughts on 10 Cane-Sugar Free & Hearty Meals
I hope and pray this post helps you develop some sugar free and hearty meal ideas for breaking your fast other than cereal. There are so many more ideas out there from popular Christian Bloggers your options are limitless! Regardless if you are following a vegan, paleo, gluten free, or just a normal person like me plan, there are recipes available everywhere on social media.
Best wishes to you on your journey for a wholesome eating lifestyle!
Réhault-Godbert, S., Guyot, N., & Nys, Y. (2019). The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients, 11(3), 684. https://doi.org/10.3390/nu11030684
Low-Carb Cottage Pie
A Cottage pie is one of my favorite meals on a cold winter day. Well actually, any day of the year works, but when it’s cold outside and the oven is on…I just get that toasty, comfortable cottage feeling. Now, since I’m reading a book about excess carbohydrates and Alzheimer’s Disease, I want this one to be low carb. As you probably see throughout the internet, cauliflower in place of potatoes is one way to accomplish that task. So, I’d like share my version of a simple Low Carb Cottage Pie, using cauliflower.
Wellness Tip: Reducing carbohydrates is beneficial for all of us since the prevalence of prediabetes and insulin resistance is approaching 80 million people in the United States. Research studies reveal a strong relationship between insulin resistance and dementia. Since, we all know loved ones with one or the other, it is wise to know how to combat this escalating chronic disease. Insulin resistance in synonymous with high cholesterol and elevated triglycerides both of which contribute to oxidative stress on our cells. Especially, the cognitive area of the brain. {1} Therefore, taking measures to reduce oxidative stress is wise for all of us. We can do that by eating a primarily plant based diet (80%) reducing daily sugar consumption, and lowering starchy vegetables and grains. This Low-Carb Cottage Pie is a start!
The difference between a Shepherds’ Pie and a Cottage Pie is the meat. I’m using lean ground beef for this instead of lamb. To make it even easier, I’m adding a bag of frozen chopped vegetables. Making things easier to prepare helps me stay on track with healthier eating throughout the week. I want preparing meals to be easier for you, too.
The other area that I want to be easier for you, is trusting God. His word declares an account of His provision and love. I am encouraged today, knowing He loves me and provides for me and my family. I’m sure the two of us can look back during times of distress and see where He walked beside us. We can take comfort today as He continues to shepherd us through trying times:
The Lord is the strength of His people; He is a stronghold of salvation for His anointed.Save Your people, bless Your possession, shepherd them, and carry them forever.
2 12 oz Bags Frozen Cauliflower or One Whole Head Fresh
1 1lb Lean Ground Beef/Chicken or Turkey
1 12 oz Bag Mirepoix Blend Vegetables (Or 1/2 cup each chopped onion, celery, 1 cup carrots).
2 Cups Beef Broth
3 Tbsp. Flour
1 Tbsp. No Salt Spice Blend
4-6 oz Heavy Cream
Preheat oven to 375 Degrees
Place the cauliflower in a 8×8 dish and bake covered with foil until tender, about 30-40 minutes
Meanwhile, sauté' ground meat in a large skillet until brown, add the vegetables, cover and simmer until the vegetables are tender. Mix the 2 cups of cold broth to a mixing cup and add the flour, mix thoroughly. Pour the broth/flour bend into the ground beef and vegetables and simmer About 20 min.
When the cauliflower is done, place it in a blender, add 1 tsp. of no salt spice blend (or your season to your taste with salt and pepper) and add 4 ounces of the cream blend until it's smooth. If you need more cream add an ounce at a time as needed.
Place the ground meat mixture into the 8×8 dish and cover with the creamed cauliflower. Bake about 10-15 minutes., then serve. Refrigerate any leftovers, they'll be good for 4-5 days depending on your space in the fridge.
Have a wonderful day and remember, what’s in the garden is good!
References:
Maciejczyk M, Żebrowska E, Chabowski A. Insulin Resistance and Oxidative Stress in the Brain: What’s New? International Journal of Molecular Sciences. 2019; 20(4):874. https://doi.org/10.3390/ijms20040874
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Fruit & Protein Delight
Are you experimenting with all the cottage cheese recipes online? The Protein Delight ideas in this post are inspired by the combinations of fruit and cottage cheese that are all the craze today!
We have the best of both worlds! Fresh or frozen fruit combined with a good quality protein source! Therefore, we have the fiber, the water, and the amnio acids present to keep us full until our next meal or as a small, sweet topper to our lunch.
Protein Delight # 1 Pineapple
If you can find a really sweet pineapple you won’t need to add maple syrup or a non-artificial sweetener of your choice. Although if the pineapple is a little on the sour side, do your taste test and add the small amount of sweetener as needed.
A cup of cottage cheese has 26 grams of protein. So if you’re skipping the ice cream and want a sweet treat, this one satisfies.
Protein Delight # 2 —Cherry!
Fresh picked or frozen at the peak of ripeness, cherries make a delicious little treat. They have wonderful anti-inflammatory properties too! Another plus? They have nutrients to help me sleep, which is really nice! I have several cherry recipes here on the blog so you and I can improve sleep even more. Check out my Low Sugar Cherry Tarts or the Cherry and Broccoli Salad!
This cherry blend can be topped with some dark chocolate so you can make your own cherry cordial. My sister told be about this one and I had to try it—without the chocolate. As much as I like chocolate, I don’t like chunks of it in my creamy treats.
Protein Delight # 3–Almond or Peanut Butter
Creamy nut butter blended with cottage cheese is another way to get our protein in while making it taste like a decadent treat. The combinations are just limitless! What are some of your favorites?
I’m thinking of Brazil nuts, Cashews, Pecans. . . Oh my! I can see the little ones coming with mouths open when they see the joy on our faces eating these healthy creations. Don’t you just love finding ways to get them healthy, while also pleasing their palates?
God’s mighty garden of goodness continues to delight the tastes and senses for our continued physical health. His powerful Words in the Bible are present to calm our hearts and renew our spirits each day, too. I pray you rest in that knowledge and hope today.
Do not lie to one another, seeing that you have put off the old self with its practicesand have put on the new self, which is being renewed in knowledge after the image of its creator.
Oh, are all of the possible combinations are just rolling through your mind like they are mine?
What if we tried blueberries and topped with pecans, peaches with walnuts, or banana with hemp seed hearts? We can start our day with a protein packed breakfast or divide the items into smaller bite size containers for an after meal treat.
Whatever you do, have fun with it and enjoy!
Take care and remember to simply your health faithfully and renewed practices and habits will happen!
