An easy and tasty treat is at your fingertips with these low sugar cranberry macadamia nut blondies. It is an end of lunch light sweetness that makes you feel like you are cheating on your eating plan but you’re not.

It’s made with coconut flour and some of my favorite seeds to give it added protein and fiber. Even better, the cranberries are sweetened with juice instead of sugar, while the batter is slightly sweetened with maple syrup.

Cranberry Macadamia Nut Blondie Benefits

The inulin in this recipe amount to 2 teaspoons, that’s about two servings containing 10 calories, 5 carbs, and 4.4 grams of fiber. Inulin is made from organic chicory root which comes from the dandelion family.

It is thought to help stabilize blood sugars, works like a stool softener, and feeds our good gut bacteria. According to a Healthline article a 12-week study showed the oligofructose in this little gem decreased levels of ghrelin (the hunger hormone) in 48 adults.

Pairing this fiber with flaxseed meal and chia seeds gives each serving of this end of meal treat just over 3 grams of fiber per serving and 4 grams of protein. You know what that means?

Yep, you are well on your way to meeting your fiber and protein goals for the day.

You may notice I use chia seeds in most of my blondies or breakfast bars, too. The following graphic illustrates why. . . there are powerful benefits of adding this little jewel to any recipe. (1)

Recipe Devotion

God’s amazing handiwork is seen in some of the smallest and simplest things he made, aren’t they?!

We didn’t understand or see the power of antioxidants until a few short 40 years ago. The ability for these polyphenols and isoflavones to protect against cancer, diabetes, heart disease, and painful inflammation is truly stunning.

He also understood ahead of time how our overabundant environment of ultra-processed food would contribute to hormone dysfunction and illness. I am so grateful for his thoughtfulness and foresight in planning our rescue!

Now, if we only understand and appreciate his efforts by partaking of his magnificent garden!

For since the creation of the world God’s invisible qualities—his eternal power and divine nature—have been clearly seen, being understood from what has been made, so that people are without excuse.

Don’t forget what God puts in the garden is always good! His plan for our physical and spiritual health is perfect. We can lean into his guidance and settle in His word to find contentment in every aspect of our lives.

Cranberry Macadamia Nut Blondies

I hope you enjoy making your own cranberry macadamia nut blondies for a quick on the run breakfast or use them for after dinner treats. There are many other breakfast bar ideas on the blog, so feel free to look around and check them out!

If you need coaching, I am here for you!

References:

Knez Hrnčič M, Ivanovski M, Cör D, Knez Ž. Chia Seeds (Salvia hispanica L.): An Overview-Phytochemical Profile, Isolation Methods, and Application. Molecules. 2019 Dec 18;25(1):11. doi: 10.3390/molecules25010011. PMID: 31861466; PMCID: PMC6994964.

I’m continually wondering how to reduce waste in food items. So, when summer comes and watermelon is plentiful, making a watermelon rind pie seems logical. Well, it may actually seem a little odd to some people, but being open to possibilities with God’s creation is why he gave us a brain, right?

After all, we are made in his image and after his likeness, which could mean a number of things. (Genesis 1:26) However, the ability to think, have character traits similar to him, and to create things, all come from God.

Therefore, it’s fun to look up ways to experiment with food leftovers, especially large items like watermelon rind!

Devotion

God gives us so much joy in the little things, doesn’t he? We can explore new things, use our imaginations, and create pleasant things for the people we love. The gift of life and the fullness of joy is being carved and molded into the image of his Son, Jesus.

I can’t think of a more generous gift or way of living than to be pleasing to others. Although, I’m not great at doing it all the time, it is my heart’s truest desire.

Every minute of our devotion to what is good and pleasing to God, matters, my friend.

He sees and He knows, how you want to please Him, too. Eventually, our ultimate pleasure is being with him forevermore.

You make known to me the path of life;
    in your presence there is fullness of joy;
    at your right hand are pleasures forevermore.

Psalm 16:10-11 ESV – For you will not abandon my soul to – Bible Gateway

In the meantime, we’ll enjoy everything he puts in his Word, the garden! There are more than a few benefits to this watermelon rind, than I ever knew.

Once I got some taste testers in line and proper feedback, I was able to tweak the recipe to be more texture and taste friendly. Oh… . and this much watermelon rind is enough to make two pies! So, you may want to double the pie crust recipe below for another, or use your standard pie crust recipe.

So, are you brave enough to try it?

I will definitely try it again, since the texture issue is fixed! I’ll post better pictures, too!

If you haven’t subscribed yet, don’t forget to do that on your way out.

Also, be sure to check out other low sugar summer treats on the blog! Low Sugar Cherry Tarts, Energy Boosting Breakfast Brownies, and Cranberry White Chocolate Granola Bars are a few.

If you need a wellness coach, I am here for you request an appointment here!

I am making a low sugar oatmeal cream roll cake during the 28 Day sugar fast because my handsome hubby likes his sweets. After all, he did not agree to do this fast with me. Since he is not on the lower sugar plan at this time, I thought maybe I can give him a lower sugar version to get his sugar intake down a bit.

Hey! You do what you have to do, right?

I can’t leave him out there during Valentine’s Week without some extra attention. Since I’ve received two pictures of him eating sweets this week from vending machines, it’s time to take action!

Poor guy, he can’t get away with anything, LOL.

The recipe comes from my desire to make a healthier version of the famous oatmeal cream pie that has too much sugar (25 grams per cookie verses 8 grams per slice of our cake), additives, dyes, and flavorings. We really just don’t need it to make our oatmeal cream roll cake a tasty dessert!

In addition to NONE of the bad stuff, you’ll find this recipe is also easy and versatile. I bet you can make little cake rounds with it and create your own cream pie! I chose to make a cake roll because it’s easy to cut and store in the fridge and he can have a slice after dinner or for breakfast.

Benefits of Oatmeal Cream Roll Cake

First of all, the most benefit of this cake is the lower sugar content. Most roll cakes call for a cup of sugar, this one has 1/4 cup of sugar, a tablespoon of molasses for color, and 1/8 teaspoon of pure stevia (no xylitol or alcohol sugars). Plus, it has apple sauce for moisture and sweetness.

Oats are a good source of B vitamins, protein, and fiber. So, they contribute to fullness and satiety. The beta glucan fiber content binds to waste products and moves it out of the body while also feeding our good gut microbes. A plus for all of us looking for ways to reduce cholesterol naturally. (1)

They also contain antioxidants like avenanthramides that help us produce nitric oxide and lower blood pressure, while maintaining blood vessels. Oats also contain minerals like manganese, zinc, and magnesium which are vital for heart, muscle, bone, and neurological health.

If you really like oats and their benefits, here are some other oat recipes on my blog you may enjoy!

Devotion

What God puts in the garden is good, my friend! I am always impressed by His divine nature revealed in His creation. Sharing the beauty of His design for healing in the benefits of the grains, nuts, seeds, vegetables, proteins, and fruits He created is sheer joy!

By this we know love, that he laid down his life for us, and we ought to lay down our lives for the brothers.  But if anyone has the world’s goods and sees his brother in need, yet closes his heart against him, how does God’s love abide in him?  Little children, let us not love in word or talk but in deed and in truth.

1 John 3 ESV – See what kind of love the Father has – Bible Gateway

I love how we are given an example to open our hearts and give to others in need. The needs for our neighbors, friends, children, and adults within our community are great! Many are spiritually poor and starving for the truth you and I hold and treasure.

They are also looking for easier ways to feed their families healthy meals that nourish and sustain their bodies. God provides both, and you and I are called to share that love with our gifts, talents, and abilities. Therefore, I hope you enjoy this oatmeal cream roll cake as small gesture of appreciation for you visiting the site!

Oatmeal Cream Roll Cake

If you enjoy this oatmeal cream roll cake leave me a review by clicking the stars! I am always looking for ways to help my family enjoy life and be healthier, I pray your family is blessed by this too!

Take care and look around for more ideas!

References:

Paudel D, Dhungana B, Caffe M, Krishnan P. A Review of Health-Beneficial Properties of Oats. Foods. 2021 Oct 26;10(11):2591. doi: 10.3390/foods10112591. PMID: 34828872; PMCID: PMC8625765.

My favorite no-sugar cookie is hands down, coconut cherry almond! When I say no-sugar, I mean zero unrefined processed sugar and lightly sweetened with a couple of tablespoons of maple syrup.

So, yes, you and I will get some carbs and fat in this delicious cookie for the holiday season, but we will also load up on fiber, nutrients, and antioxidants. That’s why when I do our traditional cookie day, I make this low sugar coconut cherry almond cookie for my personal enjoyment.

Being careful to indulge and not binge is the key to staying on track with healthy eating. One way to do that is to think about the upcoming holiday parties and plan meals and treats accordingly.

Asking ourselves a few questions keeps us aware and intentional about what we are eating.

How many parties am I attending this week and what can I do between them to offset indulging?

What treats at work, school, or home are tempting me between meals that I can choose to set aside and savor after my salad for lunch? Enjoying the small treat after feeding my cells will help me feel satisfied and full. Also, by eating it this way, I am not spiking my insulin or blood sugar between meals.

Some Benefits of Coconut Almonds and Cherries

Since saturated fat has been ostracized for decades, it may be a little difficult embracing its beneficial properties. However, they are still there! For instance, coconut oil has been shown to help with weight loss and Alzheimer’s. It also has antimicrobial, antifungal, anti-inflammatory, and anticancer effects. (1)

As with any high fat, high calorie food, we want to be wise in how we combine it with other foods. When Pacific Islanders ate their native coconuts with all the fiber present, they were at low risk for metabolic disease. Once they began incorporating highly processed (refined white flour, refined white sugar, etc.) foods to their high saturated fat diets, they too became susceptible to increasing risks of cardiovascular disease.

Almonds are also rich in monounsaturated fats, polyunsaturated fats, vitamin E, fiber, potassium, and magnesium, nutrients essential to heart health. (2) Throw in some anti-inflammatory cherries, some fresh milled soft white wheat with all its B vitamins, and overall, you have a decently healthier cookie. As I always say, “What God puts in the garden is good!”

We can enjoy a few treats with our family and friends while keeping the fruit of self-control firmly in our hearts this Christmas season. I pray you are filled to overflowing with the love of God and His plan for restoration for one and all.

The Lord is not slow to fulfill his promise as some count slowness, but is patient toward you, not wishing that any should perish, but that all should reach repentance. 

2 Peter 3:9

I savor the hope, joy, peace of Advent too, but there is something about the love that tops it off and stirs my heart in a way nothing else does. It’s so nice to rest in the love of God, and not worry so much about feeling unloved by others.

I talk more about God’s love in The Gift of Love blog post, check it out if you have time.

In the meantime, I hope this low sugar coconut cherry almond cookie becomes one of your favorite treats for the holidays as much as it is mine!

Coconut Cherry Almond Cookies

I hope you enjoy this easy cookie recipe and share it with your family and friends! I look forward to offering more recipes and health tips on this blog without annoying advertising.

You can always contact me for coaching if you need further assistance in making healthier choices. I look forward to serving you!

Merry Christmas!

Mysty

References In Order of Use:

1. Sekhar S, Makaram Ravinarayan S, Kashmer D Yu A, Kilic F, Dhawan R, Sidhu R, Elazrag SE, Bijoora M, Mohammed L. Are We Nuts Over Coconuts? Studying the Effects of Coconut Oil on Low-Density Lipoprotein and Cardiovascular Diseases: A Systematic Review. Cureus. 2022 Apr 17;14(4):e24212. doi: 10.7759/cureus.24212. PMID: 35637823; PMCID: PMC9132222.
2. Kalita S, Khandelwal S, Madan J, Pandya H, Sesikeran B, Krishnaswamy K. Almonds and Cardiovascular Health: A Review. Nutrients. 2018 Apr 11;10(4):468. doi: 10.3390/nu10040468. PMID: 29641440; PMCID: PMC5946253.

Man, if you’re adventurous but like to keep things simple, try this fresh Bok choy, squash, and herb souffle! It is absolutely savory, filling, and refreshing at the same time!

This is our first year of growing Bok choy in the garden. We ordered the plants from Azure Standard in April but they did not arrive until late May (our drop site didn’t meet delivery minimum in April). At the time, it was the hottest and driest part of our growing season.

I honestly didn’t think they were going to make it!

But I babied them with drinks of water morning and night those first couple of weeks. Thereafter, God was willing to begin the rain showers to feed them abundantly. All I can say is a quality seed, tender loving care, and rain does wonders for my plants!

This sickly little plant went from six inches to nearly three feet in 8 weeks! The Bok choy thrived, too.

Benefits of Bok-choy

According to an article by Lauren Panoff, MPH, ND from Healthline, Bok choy is rich in vitamins C, K, A, and folate. It also has a decent amount of selenium, potassium, fiber, and magnesium. Moreover, its impressive amount of abundant antioxidants help us fight the free radicals of oxidative stress. Antioxidant rich vegetables like this help decrease risks for autoimmune diseases, inflammation, and cancer, too. (1)

An interesting study conducted by Chinese scholars in medicine noted that natural sources of selenium contributed to decreased incidence of stomach, breast, colorectal, lung, and esophageal cancers. However, synthetic selenium supplements had no effect. (2)

Imagine that! God’s goodness from the garden trumps man’s poor attempts to mimic nutrition once again. Be filled and empowered with that knowledge today, my friend! He loves you and provides the very best for you in gardens across the globe.

The addition of squash, eggs, garlic, onions, thyme, and oregano lend their own beneficial properties to this dish as well. Feel free to check out more about oregano in this post.

Devotion

Summer is a time of warmth, opulence, and joy. We can truly appreciate and enjoy the many aspects of creating delicious food for ourselves and others on any given day.  It is especially joyful if we can take part in the creation process as we pick and devise our own meals.

In the bible, summer is associated with abundant fruit, harvest to store, and plenty. (Proverbs 6:8, 10:5, 30:25) When king David is fleeing Jerusalem because his son Absalom rallies an army to take over the kingdom, he is met with the abundance of summer produce, from the faithful servant of Mephibosheth.

When David had passed a little beyond the summit, Ziba the servant of Mephibosheth met him, with a couple of donkeys saddled, bearing two hundred loaves of bread, a hundred bunches of raisins, a hundred of summer fruits, and a skin of wine.  And the king said to Ziba, “Why have you brought these?” Ziba answered, “The donkeys are for the king’s household to ride on, the bread and summer fruit for the young men to eat, and the wine for those who faint in the wilderness to drink.”

2 Samuel 16 ESV – David and Ziba – When David had passed – Bible Gateway

Even in his darkest moments, king David finds favor with God and man. He is cared for and provided for with the summer harvest despite treachery and danger. It is a historical event with profound implications you and I can cherish, too.

Our current circumstances never define God’s love for us, they are simply the consequences of surrounding sin in our lives and others that we cannot escape.

Mysty Pfeffer

However, through it all, God provides a way to cope, and a way to survive.

Although it may be with physical provision when we are in need, sometimes, it may be emotional comfort when we are depressed or lonely. More simply, we may receive just what we need from His life changing Word. It has the power to speak truth into our hearts over the lies of the world.

Regardless of our need, we can be sure God will meet it. In the meantime, my friend, enjoy your summer harvest and all the nutrients they provide as you check out one of many yummy recipes!

Bok Choy, Squash, & Herb Souffle

If you are looking to improve your health you’ll find great low sugar recipes here and plenty of goodies from the garden to experiment with. You’ll also find a RN health and wellness coach to help you work through lifestyle changes that help fight chronic disease.

Thank you for stopping by the site and God bless!

Mysty

Simplifying Health God’s Way

References:

Cai X, Wang C, Yu W, Fan W, Wang S, Shen N, Wu P, Li X, Wang F. Selenium Exposure and Cancer Risk: an Updated Meta-analysis and Meta-regression. Sci Rep. 2016 Jan 20;6:19213. doi: 10.1038/srep19213. PMID: 26786590; PMCID: PMC4726178.

Panoff, Lauren, MPH, RD, February, 2021. Healthline.com. Bok Choy: Nutrition, Risks, and How to Eat It.

If you’re looking for a little take-along snack with your morning smoothie or egg, this ultimate breakfast cookie will help. It’s nutrient dense with pumpkin seeds, walnuts quinoa, and whole grain. It’s also low in sugar, which is tolerable to those who have completed their sugar fast to remove its sweet desire from the pallet.

There are studies to prove you can retrain your taste buds to remove excess salt and sugar. (1)

Keeping sugar at a minimum in our diet for optimal health, is the goal here. We want whole food, all the time! And giving up those highly processed items without nutrients, is a start to better health.

Plus, you can choose if you want to go with baker’s honey (17 grams of sugar per tablespoon and 60 calories) or cane sugar, which has 13 grams per tablespoon. Using 2 tablespoons of honey in this recipe keeps the sugar less than 1 teaspoon per cookie.

Remember, the American Heart Association recommends less than 6 teaspoons of sugar per day to minimize heart disease risks! The American Cancer Society also recommends a low sugar and decreased intake of processed food. (1) So, making our own items and having complete control of the ingredients in them, helps us stay within range.

Exercising portion control is still a must here, as well. Just because they are healthy doesn’t mean we can eat the entire batch!

Practicing intentional eating and making healthy, purposeful choices alongside this cookie to attain fullness is doable.

Good Land

When we look around at all the things available to us in our markets and our farmland, we can see how the Lord has given us good land. I feel a small piece of the promise for Israel came true for Americans too, so many years ago. As they sought freedom to worship in a better land, on the Mayflower and her sister ships, they arrived at a land of plenty.

And they took in their hands some of the fruit of the land and brought it down to us, and brought us word again and said, ‘It is a good land that the Lord our God is giving us.’

Deuteronomy 1:25

Enjoy your good land today, my friend! And while you’re at it, try this ultimate breakfast cookie to get you started! I am here for you, if you need a RN health and wellness coach to guide your through healthier lifestyle changes. Book a consultation here!

I hope you enjoy these ultimate breakfast cookies! if you’re looking for more cookie recipes check out these Vegan Cookies and Low Sugar Lemon Cookies.

References:

May CE, Dus M. Confection Confusion: Interplay Between Diet, Taste, and Nutrition. Trends Endocrinol Metab. 2021 Feb;32(2):95-105. doi: 10.1016/j.tem.2020.11.011. Epub 2020 Dec 28. PMID: 33384209; PMCID: PMC8021035.

I’m using spelt today for my fresh-milled lemon cake roll. All I can say is, it’s been an adventure turning my original pumpkin roll recipe into various fruit flavored concoctions! But mastering the method to prepare this super easy 25-minute cake is worth the effort!

Just imagine all the different flavors! Check out my Dye-Free Red Velvet Cake Roll or my Low Sugar Orange Creamsicle Cake Roll for some delicious examples of ways you can make one too!

The trick for me on this recipe is adjusting the amount of spelt. I started with 3/4 cup and realized the batter was too runny, so I added a 1/4 cup hard white. I used a zucchini squash for added filling, and it may have contained too much water. Patty pan or hubbard squash may give it yellow color with less water content. I’d use whatever squash, (pineapple or banana) you have on hand.

The consistency with the extra flour looked like my original cake batter, so I went forward with that amount for this lemon cake roll. The freshness of lemon sounded so good for a summer treat for my hubby. I decided to use two in this recipe with the zest. Now, if you find this is still not enough lemon flavor, think about adding a small amount of lemon extract. It really depends on the freshness of your lemons.

Benefits of Fresh-Milled Lemon Cake Roll with Spelt

As most of you who follow my blog know, I don’t eat or recommend eating a lot of sweets. So, when I do prepare a treat for my family, I want it to be low in sugar and higher in fiber, protein, vitamins, freshness, and taste. Today, I’m using spelt to make this lemon cake roll. I’m also adding a little bit of hard white wheat.

Well, that wraps it up nicely for this lemon cake roll recipe, my friend. I hope you invite God’s goodness into all of your baking and skip the overly processed items that deplete health. It’s easy to do one step at a time. Remember, I’m here to coach you along the way if you need individual, family, or group coaching, so just let me know on my services page. I look forward to serving you!

God bless!

References:

Ruibal-Mendieta NL, Delacroix DL, Mignolet E, Pycke JM, Marques C, Rozenberg R, Petitjean G, Habib-Jiwan JL, Meurens M, Quetin-Leclercq J, Delzenne NM, Larondelle Y. Spelt (Triticum aestivum ssp. spelta) as a source of breadmaking flours and bran naturally enriched in oleic acid and minerals but not phytic acid. J Agric Food Chem. 2005 Apr 6;53(7):2751-9. doi: 10.1021/jf048506e. PMID: 15796621.

Biskup I, Gajcy M, Fecka I. The potential role of selected bioactive compounds from spelt and common wheat in glycemic control. Adv Clin Exp Med. 2017 Sep;26(6):1013-1019. doi: 10.17219/acem/61665. PMID: 29068605.

It’s crazy when you really don’t like protein powder because you think of all the things you might make with it, like protein packed chocolate pumpkin doughnuts!

I know it doesn’t sound good, but it really is. The pumpkin puree makes them moist and adds just the right amount of liquid, while the oats balance out the protein powder. And guess what?

They are gluten free, and low sugar, too! Just 1 tsp per doughnut! Full disclosure, I used Bake Believe dark chocolate (which does have 3 grams of xylitol, which I’m not crazy about, but in smaller amounts divided among 12 doughnuts, it will pass for an occasional treat).

There are several picky eaters in mind as I write this. I can’t remember ever making doughnuts in the past and truthfully, I just used my muffin recipe for theses and put them in a doughnut pan.

The chemical free stainless-steel doughnut pan came in handy just for this purpose!

Maybe you and I can use it as a guiltless treat for the kiddos when they want something chocolatey and decadent.

They are also hubby and neighbor, Kathleen, approved, so I hope you like them too!

Chocolate Pumpkin Protein Doughnuts Benefits

This early morning treat will provide at least 6 grams of protein per doughnut and only a teaspoon and a half of sugar. Kiddos will also get magnesium and potassium with this choice, too.

Adequate protein in the morning keeps them full, helps their brains function better to retain information, and won’t get them hyped up with too much sugar.

It’s the simple things that bring a little delight, isn’t it?

Devotion

I like the thought of giving children something of substance to start their day. Letting them know they are loved by us and their Father in heaven gives them encouragement to face the hard days. Just like us they can get knocked down spiritually, but get right back up.

The Lord upholds them with His hand. We stumble every single day, but God is there with us so we don’t fall. I appreciate that sweet truth and embrace the real thing to delight in. . . God himself.

The Lord makes firm the steps of the one who delights in him; though he may stumble, he will not fall, for the Lord upholds him with his hand.
Psalm 37:23-34

I hope you enjoy an occasional doughnut after your fully packed, nutrient dense breakfast! If you find it good, please leave me a rating and check out the site for coaching services, health tips, and recipes!

Blessings,

Mysty

Simplifying Health Faithfully

Are you ready for some hope today? I know I am! Spiritually and physically, we need hope to feel in control of our body again! Especially to survive the trials we face in this world that make us feel like everything is out of control.

But you know what? The more I work with people of all ages in the doctor’s office and through my coaching programs, the more I see how our areas of suffering build character!

Many of my clients (and me) are walking miracles of endurance who just want to feel in control of our bodies!

Loss of our control began long before we were born, too! I explain all of this in my “Beating Insulin Resistance Class” you receive when you subscribe to Mysty Pfeffer Wellness Coaching.

We now know, the science behind our current options in the grocery store are clearly pointing to “ultra-processed” food as a enemy #1 for our metabolism, insulin resistance, prediabetes, and poor heart health.

But we don’t’ have to be stuck there! Getting our minds wrapped around a better way of eating is where a RN coach like me can help. The good news is there is hope for us and our children, who have grown up in this subpar environment. 

The sad part is our bodies have to undergo a little suffering in order to become aware of the slow poison we’ve been consuming, and feeding our families, for the last two generations. This takes place for us emotionally because our gut microbiome is compromised with this way of living.

As I’ve said many times before, studies prove over 90% of our serotonin (our happy hormone stimulator) is produced in the gut by our gut microbes! A large part of our suffering with anxiety, depression, and turmoil mentally is in part because we lack essential nutrients.

It wasn’t like this before the industrial revolution and the interference of Big Food companies changing the things God created “good” into substances. Fake products disguised as food that evoke pleasure receptors in our brains to consume more products and contain minimal fiber, synthetic nutrients, and just the right amount of sugar, salt, and what I like to call “Franken fat” to get us addicted. 

It’s at the peak of this product driven era, through two generations, where the feeling of being “in control” began to fade!

Yep, we left the trans-fat era and jumped right into what Dr. Kate Shannahan calls the “hateful eight” (highly processed seed oils that create hydroxynoneal byproducts in the blood that are recognized as a marker for CVD, stroke, type 2 diabetes, PCOS, and fatty liver). 

Look, I know this is highly debated and gurus all over the web are touting, “Seed oils reduce inflammation”. . .yada yada….I say, “Follow the money! Who benefits from the massive dollars in their campaigns and government programs from Big Agriculture when they endorse seed oils?

Not only that, investigate the ginormous amounts of seed oils consumed in the food supply! We want our essential omega 6 coming from nuts and seeds. . . NOT oils in processed food, fast food, and school lunch programs. 

God Has A Better Plan to Help Us Feel In Control of our Bodies

Getting back to basics is key. You and I want to be in control of our bodies again, and I have a few ideas to give us a head start today!

1. Awareness! Yes, you see and you know what’s happening, and you can make small changes for a huge impact down the road!

2. Start with Some Simple swaps:
***Fresh fruit with fiber in place of sugar (My Sugar Fasting Challenge is here)
***Clean Protein sources for breakfast instead of refined carbs and sugar (think: eggs, clean sausage (Jones chicken sausage links are the best!) protein-rich muffins (Check out my banana muffin recipe!)
Zero sugar yogurts with stevia (not sucralose it’s 600 times sweeter than sugar, spikes insulin production, and has been shown in studies to kill good gut bacteria)- like Chobani 20 gram or Oikos 15-20 grams
***Cut out eating after dinner and between meals–it stimulates insulin and sugar spikes
***Drink plenty of water–which means 40 to 80 or 90 ounces a day with fresh lemon juice and a few drops of stevia instead of soda and sweet tea–It provides vitamin C and helps detox the liver (which means better removal of wastes products when those stubborn fat cells release their toxins!)

3. Pray for open eyes and give thanks for what is available to help feel in control of your body.

There so much more available to help us feel in control of our bodies and I teach you all this in my MetS Busters 12-week program! You can check it out anytime and see if it’s right for you and your family!

In the meantime, please feel free to download the graphic above for a quick reference and share it with your friends!

Call to action:

What do you tell yourself when you feel like your body is out of control?

Where is your focus and how can that be changed into a different mindset?

What is ONE thing from the list above that stands out to you, today?

All of it matters in order to feel in control of your body again. When we begin to renew our frame of mind, we embrace more of God’s goodness. We believe He has the best plan for our wellness, our weight health journey, and our lives. I believe the key is surrendering our mindset to God. Because when we do all the world’s appeal begins to fade and He moves in a powerful way.

That’s why I’m always learning about His Divine nature in the things He made and share them with you!

“Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope,
 and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.“

Romans 5:3-5

Have a blessed day! I have so many resources here for you so look around!

The High Protein, Fresh-Milled Einkorn Banana Bread came about because this health coach has a really hard time with the texture of pea protein powder! So, if you do too, your’re in the right place!

Today, I’m using Orgain’s Organic protein powder with 50 Superfoods. It has 21 grams of plant protein and 1 billion probiotics. But get this, I got away with using only 1/2 cup of sugar for the entire loaf. You’ll also be happy to know this Einkorn Banana Bread is kid tested and mother approved!

My grandson Charlie ate three pieces yesterday! Since its low in sugar, and high in fiber and protein, this makes a terrific and delicious on-the-go breakfast for kids!

Just know it’s hard to calculate this with the recipe maker below because it does not recognize fresh-milled grains or the protein powder I use. I’ve tried to adjust the protein content based on the Orgain label, but it’s not wanting to change the amount of protein to the appropriate range in the recipe. Nor does it cognize Einkorn wheat.

So, based on the fresh-milled flour nutrition calculator from grainsinsmallplaces.net it’s higher in protein per slice. Plus, all the lovely B vitamins in the bran and germ of the wheat berries is present. Yay!

High Protein Fresh-Milled Einkorn Recipe Benefits and Drawbacks

1. It is a Highly Dense food, meaning high in carbs and calories, which makes it perfect for children on the go who need to start their day with plenty of macros for their growing brains. Does it mean the same thing for the menopausal, sedentary woman. . . uh, NO! We need to watch our carbs and calories. If we’re going to be busy all day and need this for a boost, it’s great. If we’re going to be sitting most of the day, then take caution. The second recipe that adds sunflower seeds, pumpkin seeds, and walnuts is even more nutrient dense!
2. Einkorn fresh-milled wheat is 14% protein and it’s high in B vitamins which are essential for brain function and energy. It has a good amount of magnesium, potassium, and zinc that support bone health, muscle strength, and the immune system. It also has antioxidants to help fight disease and is easier to digest than modern wheat varieties.
3. The Orgain Protein powder provides 42 grams of protein in the recipe, plus vitamins and minerals. It is a plant-based protein (primarily pea protein –so if you have an allergy you may want to use a whey protein powder instead.

All in all, God provides a delicious and nutritious grain for us to enjoy, and man has managed to provide a combination of peas and beans to make us an extra protein powder. It makes a decently moist loaf that is lower in sugar and enjoyable for a quick breakfast. Plus, when the bananas are gone, you can substitute 3 cups of shredded zucchini in its place, it’s just as delicious!

If you try the recipe let me know how your family like it!

I am here for you and have any questions about health coaching. There are plenty of recipes here, too! So, look around.

Have a blessed day,

Mysty