Top Six Foods Causing Inflammation
15 Strategies to Begin Intentional Eating
Chicken Tortilla Anti-inflammatory Style
Two Day Per Week Anti-inflammatory Plan
Several of my friends live alone and are always asking for one person meals. A tiny little pot of one person chicken chili fits the bill! It has all the flavor of a large pot of soup without the dreaded leftovers. Plus, it doesn’t become an unrecognizable and forgotten frozen meal 6 months down the road.
This chili offers many benefits. It is low in calories. It has a decent amount of fiber and a generous amount of protein. Overall, one person chicken chili provides a pretty satisfying bowl of soup for a single person to enjoy!
God provides so many delicious items for us to enjoy, doesn’t he?
I get excited just thinking about all the wonderful things you and I enjoy on a daily basis. We’ll have energy to do what he calls us to do. We will also find comfort knowing he is with us when we do it.
You have multiplied, O Lord my God,
your wondrous deeds and your thoughts toward us;
none can compare with you!
I will proclaim and tell of them,
yet they are more than can be told.
I have other easy one or two person soups on the blog. Please check them out while you are here!
In a saucepan, pour 1/2 cup of broth and bring it to a simmer. Add the onions and garlic and cook until tender.
Drain and rinse the beans and place them in a saucepan. Add chilies, spices, and broth..
Bring to a boil and let simmer about thirty minutes.
Meanwhile soak the sunflower seeds about 10 minutes then drain and puree with 1 tablespoon of water (if you want, you can substitute a couple of tablespoons of tahini. Add it to the beans and broth.
Add the cooked chicken, top with onions, tortillas, and a splash of lime juice!
Let me know how you make your chicken chili!
Great! I have another epic gluten free tortilla failure! No worries, this gluten free buckwheat/rice recipe makes some decent crackers.
All of the ingredients for this little soup side are costly, so learning to repurpose such failures is necessary. After all, who wants to throw away food?
Homemade crackers are nice to have around because you and I control the oil, the salt, the flavor, the nutrients. No soybean or seed oils here! Adding chia and flax seed give this multigrain, gluten free cracker more fiber and protein, too.
Buckwheat is known for the flavonoids rutin and quercetin. Rutin is an antioxidant derivative of quercetin thought to be effective in reducing oxidative stress in neurodegenerative disorders. It helps reduce inflammatory cytokines and improves nerve cell protection in vitro for Parkinson’s disease, too. You’ll be happy to know, rutin is also found in cherries, grapes, apricots, oranges, grapefruit, and plums. (1)
Quercetin, in buckwheat and many other vegetables has been studied for its ability to improve physical and mental status. It’s antiviral and beneficial in removing heavy metal poisoning and pesticide damage in cells. But not only that it is also touted for helping to fight off cancer cells and diabetes. (2)
To top it off, the added chia and flaxseed in this buckwheat/rice cracker provide a valuable omega 3 precursor (ALA), which is beneficial for lowering inflammation. As you know, less inflammation throughout the body means less problems with stiffness, high blood pressure, and cardiac problems. Plus, the high fiber content of these nutritious seeds and whole grain brown rice make this failed mess a healthy, antioxidant rich, snack.
“At least there is hope for a tree:
If it is cut down, it will sprout again,
and its new shoots will not fail.Job 14 NIV – “Mortals, born of woman, are of few – Bible Gateway
What God puts in the garden is good! The beauty of whole food and antioxidant power in study after study I read reveals his divine nature!
And friend, if the trees in the woods can’t fail to sprout new growth, neither can we.
The best news is, it applies to every area of our lives where we fail.
Do you fail in areas of self-control? He has the answer. He fills us to overflowing when we place our full trust in him.
Do you fail in relationships? He is the giver of peace and teaches us how love surpasses all hurt and disappointment.
Do you lack confidence? Rest in the assurance that every failure is a learning experience that sprouts hope for tomorrow.
When we face difficulties, we can rest assured God is pruning us to produce more fruit in our lives. We realize we cannot do these health changes on our own, we need strength from him and other believers.
Combine the flours, salt, baking powder, ground flaxseed, and chia seeds until well combined.
Add the water and olive oil together and combine until well blended.
Roll the dough out onto an extra-large cookie sheet between two pieces of parchment paper until the dough is very thin. Sprinkle with sesame seeds and press them lightly into the dough.
I use a pizza slicer to cut the dough into small 1×1 inch squares.
Bake at them 300 degrees in the convection oven for about 40 minutes, check them at 25 and 30 minutes to make sure they are completely dry or until crisp and brown.
I hope you enjoy them as much as my MetS Busters group did this week! MetS Busters is a 12-week metabolic rehabilitation program designed to help participants lower blood pressure, triglycerides, waist circumference, blood sugar, and inflammation! I’m getting great feedback and testimonies of progress as participants learn new ideas, gain the support of their peers, and implement tried and true coaching tools!
Check out more cracker recipes here:
I am here for you if you need spiritual and physical health coaching! Take care!
References:
Enogieru AB, Haylett W, Hiss DC, Bardien S, Ekpo OE. Rutin as a Potent Antioxidant: Implications for Neurodegenerative Disorders. Oxid Med Cell Longev. 2018 Jun 27;2018:6241017. doi: 10.1155/2018/6241017. PMID: 30050657; PMCID: PMC6040293.
Deepika, Maurya PK. Health Benefits of Quercetin in Age-Related Diseases. Molecules. 2022 Apr 13;27(8):2498. doi: 10.3390/molecules27082498. PMID: 35458696; PMCID: PMC9032170.
A metabolic and immune system reset is possible with the goodness from God’s garden. Is it a cure all? Well, there is some solid research it has been a cure for some people. In many areas of disease, it has been a life saver.
I like anything that works as a jump start to reset the way we fight disease and get our metabolism functioning better. More to the point, it was God’s plan to provide it for us when He created our first ancestors. Everything is in the garden to keep blood pressure stable, reduce painful arthritis, and eliminate multiple gut issues.
So, if you’ve heard of the Fasting Mimicking Eating plan, developed by Dr. Valter Longo stay tuned. He perfected i a detox meal plan and many have felt the results. If that is you, continue with that 5-day meal cycling plan as instructed by your health care provider.
However, if you have already done the plan for 3 months or 6 months as suggested to restart metabolism and improve the autoimmune system and want similar recipes to mimic as a maintenance plan a couple of days per week, this post if for you!
Now, remember, this way of eating is only temporary, and it is not medical advice, you have to follow your health care provider or dietician for that, right?
Also, in his book Dr. Longo advises people with kidney problems, people taking blood sugar lowering medications, and those over 70 or under 18 to obtain medical supervision, or not do a fasting mimicking plan at all.
This 2-day Recipe Guide is intended for those people who have already been approved to follow the plan by their doctor or healthcare provider and have not experienced nutritional deficiencies or medical problems.
Oh, and you’ll lose a few pounds or maintain weight loss when you use the recipes in your two-day per week maintenance routine.
The following recipes can be prepared in 2 hours with clean up! You’ll need plenty of storage containers for these handy snacks and entrees.
Grind the flaxseed into a meal, then grind the almonds into a flour (Of course, you can use the already ground meal and flour if you like). My gut does not tolerate flax seed meal, so I use 1/2 cup ground chia seeds instead of flax. So, flaxseed is listed as optional. You can substitute the amount for more almond flour if you like.
Place the ground meal in a bowl and add the cinnamon and salt, mixing well.
Add the coconut flakes, pumpkin seeds, walnuts, and chocolate chips.
Lastly add the water and stir well until it holds together. Let set a few minutes so the meal can absorb the water.
Meanwhile, use the coconut oil to grease your 9×13 pan really well. Preheat oven to 350.
**Remember coconut oil as natural MCT and will help keep you full. It's good for you.***
Spread the dough into the 9×13 pan evenly. Bake for 20 minutes and remove to cut into your squares. Put in back in the oven another 8-10 minutes.
Let them cool then enjoy one bar in the morning for breakfast.
Preheat oven to 250 degrees, Yes 250! 350 is too hot and burns the edges.
Combine all ingredients in a bowl and let it set until all the water is absorbed.
Spread the dough between two pieces of parchment paper and roll out onto a cookie sheet until thin, 1/16th of an inch or so.
Bake for 30 minutes then remove to cut into squares. Flip them over and bake another 30 minutes until crisp. If they are still soft, bake another 10 minutes.
In a very large soup pot, sauté the onions and garlic in the oil.
Add the chopped kale, and cabbage, stirring as you chop.
Add the carrots, celery, garlic, herbs and spices, and keep stirring.
Add the water, vegetable broth, and quinoa.
Simmer for about an hour until vegetables are tender. Enjoy!
Intermittent fasting is defined as not eating between meals or after dinner. Yes, it’s that simple. It always boggled my mind to follow Diabetes guidelines for instructing people with diabetes to eat three meals a day and two snacks.
SAY WHAT? Eating all day is what gets people with Type 2 DM in trouble in the first place. Notice, I said Type 2. If someone has Type 1 DM or Type 2, and is just starting insulin, the instruction process may be a little different until they adjust to their medication.
Regardless, continual eating (especially without moderate activity) will continually spike insulin and fat storage, whereas intermittent fasting lowers blood glucose and prevents excess insulin spikes.
It is a sad example of a broken paradigm that is counterproductive to a system reset a fasting mimicking plan offers.
While we are talking about the importance of fasting and eating clean, let’s not forget water. It is and always will be our appetite suppressant, fuel starter, and best nourishment! We are wise to start the day with at least 8- 16 ounces of water a day, before anything else!
In the hospital, when people are dizzy, and their blood pressure drops —-we give them fluid!
Let’s face it—we have to have it. Our cells crave it, and we feel like absolute crap when we don’t get enough of it for our joints and ligaments! And when we wake up from an 8 hour fast, we are dehydrated and need it to get our bodies ready for the day.
If you don’t like water, add a little cranberry juice or half of a lemon to flavor it more. Rest in the fact that your liver, kidneys, and bladder will be happy—even if your taste buds are not.
The amazing thing about repetitive action is, eventually, those taste buds come around too.
After all, taste is important when it comes to enjoying life, right? I want to arm you and your family with delicious soups, stews, and side dishes that leave you feeling full and satisfied, not deprived.
That is the whole purpose of this post and a system reset recipe maintenance guide. The Derailing to Detox in 7 Days post has many more ideas and recipes available too, so please check it out for more heart healthy, fasting mimicking ideas!
Remember what God puts in the garden is good! I am here for you and want the best for you and your family. If you need a RN health coach to help you out book a discovery, call here: Mysty Pfeffer Wellness Coaching – Georgetown, OH (clientsecure.me)
I will leave you today with some heartfelt prayers for restoration spiritually and physically! God’s word reminds us to resist the devil and he will flee. He is the god of this age and of “worldly” things that distract us from health and purpose.
We can be deceived in our hearts in regard to following Jesus and in our bodies by falling for marketing schemes and addictions that steal our health physically.
The disciples following Jesus suffered both, physical and spiritual pain, yet they remained steadfast in their trust and hope for a life with Him eternally. We can too!
And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you.
1 Peter 5:9-11 ESV – Resist him, firm in your faith, knowing – Bible Gateway
Thanks for stopping by and checking out the health tips and recipes! Share it with a friend if it is helpful!
God bless you!
Ok, January week 3 meal prepping is underway for the week! Hang in there, busy friend, this is doble! I will list the items and the cost and keep it simple for you.
Maybe we’ve made the decision to move more, have a better attitude, trust the Lord more and the world less, or maybe we are making better choices in our eating habits.
The thought patterns may be small but. . Oh! How effective they become when we take one step at time, master it, then move forward.
Intention is the key for me when it comes to all of these factors. I have to start with prayer, then move to Bible reading first thing in the morning.
As the day progresses so does writing tasks, workflow, moving, and eating. One of my favorite things to do to make my life flow more effectively and help me stay on track is to meal prep.
Although I move between making wraps and quinoa bowls, soups, salads, and meat dishes. . . all play a huge part of my meal prepping days and being intentional.
Keep in mind, I use organic in all of my meals as much as possible because of the heavily laden pesticides sprayed on our food. So, the prices below reflect that cost.
If organic items are not available or I can’t afford them, I soak the food in baking soda and vinegar to remove the pesticides and rinse them well. I do this with organic, too!
So, a total cost of this meal prepping is $29 (rounded up) is for 6 servings of soup, 12 Wraps (I already had the flour), and 6 salads. That’s three days of eating for two in our house. It may be two days if you have young children, or 1 day if you have growing teens!
How to do it!
One whole organic chicken in the Instapot for 32 minutes (its 8min per pound)
Chop carrots, celery, onions, and garlic.
Get a small jar of salsa ready (or chop fresh tomatoes/peppers/onions)
You’ll be finished chopping in less than 32 minutes.
Pull the chicken out carefully, and let cool a few minutes until it’s ready to handle.
Separate it into three sections, removing the gristle and bones (I totally puree all the tiny bones and meat in my bullet and only the large bones and skin are wasted, I keep it for my chili) keep the broth and place it in the soup pot of veggies.
One section is shredded for wraps, one for soup, and one for a salad.
I love a good salad, don’t you? We cannot beat the vitamins, minerals, fiber, and antioxidants in a salad! We were made to enjoy and savor good veggies! The trick for many who are not too crazy about thier vegetables is SEASONING!
Yes, we want to baby that bibb like we do our steak. It brings out the flavor and makes the experience more enjoyable. For instance, a little mineral salt, a sprinkle of onion powder, a good salt free seasoning like Kirkland’s from Costco are all xcellent ways to pop the flavor of salad greens.
Don’t you get excited when life becomes a little easier and you don’t have to think about what to cook for dinner every day?
There are more ways to use wraps on this blog so please check them out! I am here to serve and encourage you in your health journey! It does take work, but I think you and I are up to the task!
We can’t do this alone; it takes a good network of supportive people. It reminds me of Nehemiah rebuilding the wall around Jerusalem in the Bible. He had the torn down wall, ruined city, and the people on his heart. Mourning what was lost and thinking about its previous splendor and purpose to honor God, he stepped up to make a difference in the lives of his people.
He rallied each family, and side by side, they began to work on the portions of the wall around Jerusalem.
So, we built the wall. And all the wall was joined together to half its height, for the people had a mind to work.
Nehemiah 4:6
Nehemiah 4 ESV – Opposition to the Work – Now when – Bible Gateway
Amazing things happen when we have a mindset to do the work. Whether it’s moving more, arguing less, loving exponentially, or eating healthier.
Our bodies rally to do the internal work of restoring and repairing our cells the way God designed them to do. The preservatives, additives, pesticides, and poison of the world and food are no longer appealing to us or our children.
Sometimes it takes planning and sacrifice, but the key is keeping it simple and enjoyable, with our focus on the prize.
The prize is good health, a stronger body that fights infection well, and a clear mind. God’s plan established the ingredients for both thousands of years ago in the garden of Eden.
The mountain of resistance we face is daunting and the only way we can climb it is with a consistent plan in place. A plan that satisfies and doesn’t make us feel deprived!
For instance, I can take any of these items to a party and enjoy the party. Once I’ve fed my cells, I can take a small piece of whatever delightful dessert is catching my eye.
I have found, when my cells are satisfied, there are fewer cravings and dissatisfaction. So, a small piece of chocolate or a sliver of cake is enjoyable and savorable as it tops off my healthy meal! I may even choose not to eat it at all!
Regardless of how you approach your battle strategy in being healthier spiritually and physically, I am here for you! Let me know how you’re doing and if you need more wellness coaching, we can do a discovery call!
Almond chia crackers are easy to make and hard to resist. The good news is you don’t have to resist them, you can enjoy a few with hummus and veggies. Or maybe place them alongside your anti-inflammatory Mushroom Soup or Black Bean & Bok Choy Soup.
These almond and chia crackers are a part of a 7 Day Detox plan to reduce inflammation and nourish the cells. The best part is they are delicious and simple to prepare!
There are many varieties of this cracker at the grocery store and even some recipes on the internet. I like to read the labels in the store and come up with my own healthier version at home.
I think the best benefit of these crackers is they can be easily incorporated into a low carbohydrate eating plan. Evidence is mounting across the healthcare spectrum, and in science, that lower carbohydrate eating alongside intermittent fasting (not eating between meals or after dinner) helps lower chronic disease.
According to one PubMed article, this eating pattern is helping many people lose weight and reduce insulin resistance. (1)
I like to explain it to my clients this way: Insulin resistance is when the muscle cells are not receptive to insulin moving glucose through the cell wall to be stored for energy. It’s connected to weight gain and prediabetes, among other chronic conditions.
Preheat oven to 350 Degrees.
Combine the flour and salt. Set it aside, and combine the chia seeds and water, let it set 10 minutes until gelled.
Combine the chia water with the flour and mix well. It will be sticky. Let it set a few minutes to soak up all the water.
Place between parchment paper and roll out into thin dough, less than 1/8th inch.
Remove the top layer of parchment paper and cut the dough into small squares.
Take the bottom parchment paper and place it on a cookie sheet. Bake for 20 minutes, flip over and bake another 20 minutes.
I hope you enjoy this low carbohydrate chia cracker recipe! It can be a part any anti-inflammatory eating plan. If you like it give it a rating and share it with a friend!
Take care and remember, what God puts in the garden is good!
Mysty
References:
Arbour MW, Stec M, Walker KC, Wika JC. Clinical Implications for Women of a Low-Carbohydrate or Ketogenic Diet With Intermittent Fasting. Nurs Womens Health. 2021 Apr;25(2):139-151. doi: 10.1016/j.nwh.2021.01.009. PMID: 33838849.
Increasing HDL-C naturally sounds like a difficult task. After all, statin therapies are known to lower low-density lipoproteins (LDL) rather than high-density lipoproteins. Since higher levels of HDL are associated with decreased cardiovascular disease risk, it makes sense to explore what the literature says about increasing it naturally.
HDL is credited for moving excess low-density lipoproteins to the liver and normalizing blood cholesterol. This is good news for those who have an ideal level 60mg/dL or higher. But why is HDL so important?
HDL plays a role in moving the cholesterol out of the artery wall. However, more importantly, is its ability to reduce oxidation, inflammation and thrombosis, improve the lining of the arteries, enhance insulin sensitivity, and increase production of insulin by the beta cells in the pancreas. (1)
Increasing ApoA-1 is also a consideration because it is the primary structural apolipoprotein associated with HDL to reduce cardiovascular risks, making up to 70% of HDL protein.
*Please note: none of the studies funded by Pfizer, Astra Zenica, Eli Lily, or others were referenced in this research article.*
There are ways to increase HDL cholesterol naturally. It is well known throughout the global community that the Standard American Diet of ultra-processed food, sugar, fat, and preservatives contribute to cardiovascular disease. My friend, God has a better plan for you and me and our food intake. He created everything we need the third day in the garden to heal and sustain our blood vessels.
The land produced vegetation: plants bearing seed according to their kinds and trees bearing fruit with seed in it according to their kinds. And God saw that it was good.
Genesis 1:12
All we have to do it enjoy a wide variety of nutrient rich items daily. If you need help with getting a plan together, we can do that together. Contact me for a free 30-minute consultation. In the meantime, enjoy heart healthy whole food recipes from the blog!
Take care!
Mysty,
Simplifying Health God’s Way
References:
Anderson JW. Whole grains protect against atherosclerotic cardiovascular disease. Proc Nutr Soc. 2003 Feb;62(1):135-42. doi: 10.1079/PNS2002222. PMID: 12740068
2) Barter P. HDL-C: role as a risk modifier. Atheroscler Suppl. 2011 Nov;12(3):267-70. doi: 10.1016/S1567-5688(11)70885-6. PMID: 22152280.
3) Cziraky MJ, Watson KE, Talbert RL. Targeting low HDL-cholesterol to decrease residual cardiovascular risk in the managed care setting. J Manag Care Pharm. 2008 Oct;14(8 Suppl):S3-28; quiz S30-1. PMID: 19891279.
4)Grao-Cruces E, Varela LM, Martin ME, Bermudez B, Montserrat-de la Paz S. High-Density Lipoproteins and Mediterranean Diet: A Systematic Review. Nutrients. 2021 Mar 16;13(3):955. doi: 10.3390/nu13030955. PMID: 33809504; PMCID: PMC7999874.
5) Kanikowska D, Kanikowska A, Rutkowski R, Włochal M, Orzechowska Z, Juchacz A, Zawada A, Grzymisławski M, Roszak M, Sato M, Bręborowicz A, Witowski J. Amaranth (Amaranthus cruentus L.) and canola (Brassica napus L.) oil impact on the oxidative metabolism of neutrophils in the obese patients. Pharm Biol. 2019 Dec;57(1):140-144. doi: 10.1080/13880209.2019.1569696. PMID: 30905230; PMCID: PMC6442228.
6) Kauss AR, Antunes M, de La Bourdonnaye G, Pouly S, Hankins M, Heremans A, van der Plas A. Smoking and apolipoprotein levels: A meta-analysis of published data. Toxicol Rep. 2022 May 17;9:1150-1171. doi: 10.1016/j.toxrep.2022.05.009. PMID: 36518393; PMCID: PMC9742875.
7) Liang M, Pan Y, Zhong T, Zeng Y, Cheng ASK. Effects of aerobic, resistance, and combined exercise on metabolic syndrome parameters and cardiovascular risk factors: a systematic review and network meta-analysis. Rev Cardiovasc Med. 2021 Dec 22;22(4):1523-1533. doi: 10.31083/j.rcm2204156. PMID: 34957791.
8) Mahmassani HA, Avendano EE, Raman G, Johnson EJ. Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis. Am J Clin Nutr. 2018 Apr 1;107(4):523-536. doi: 10.1093/ajcn/nqx078. PMID: 29635493.
9) Muscella A, Stefàno E, Marsigliante S. The effects of exercise training on lipid metabolism and coronary heart disease. Am J Physiol Heart Circ Physiol. 2020 Jul 1;319(1):H76-H88. doi: 10.1152/ajpheart.00708.2019. Epub 2020 May 22. PMID: 32442027.
10) Romani M, Hofer DC, Katsyuba E, Auwerx J. Niacin: an old lipid drug in a new NAD+ dress. J Lipid Res. 2019 Apr;60(4):741-746. doi: 10.1194/jlr.S092007. Epub 2019 Feb 19. PMID: 30782960; PMCID: PMC6446705.
11) Yamashima T, Ota T, Mizukoshi E, Nakamura H, Yamamoto Y, Kikuchi M, Yamashita T, Kaneko S. Intake of ω-6 Polyunsaturated Fatty Acid-Rich Vegetable Oils and Risk of Lifestyle Diseases. Adv Nutr. 2020 Nov 16;11(6):1489-1509. doi: 10.1093/advances/nmaa072. PMID: 32623461; PMCID: PMC7666899.
Have you ever gone on vacation and completely derailed your healthy eating habits? If you have, you are not alone! We’re talking about derailing to detox today, so we can get back on track.
Derailing happens to all of us, and it’s not a bad thing. It’s actually freeing to taste the scoop of ice cream we’ve been avoiding due to joint and muscles aches. Or to accept the side of fries with our burger as we did when we were living the American dream.
We are enjoying our free time. Celebrating with family and getting the rest God designed us to take when we go on vacation.
It reminds me of the Feast of Booths in the Bible. God commanded a period of seven days to gather in booths each year so Israel could worship Him and rest as they enjoyed the fruit of their harvest. Of course, their derailing, or in this case, feasting, did not consist of fried foods or ice cream.
“On the fifteenth day of the seventh month, when you have gathered in the produce of the land, you shall celebrate the feast of the Lord seven days. On the first day shall be a solemn rest, and on the eighth day shall be a solemn rest. And you shall take on the first day the fruit of splendid trees, branches of palm trees and boughs of leafy trees and willows of the brook, and you shall rejoice before the Lord your God seven days. You shall celebrate it as a feast to the Lord for seven days in the year. It is a statute forever throughout your generations; you shall celebrate it in the seventh month. (Leviticus 23:39-41)
Leviticus 23 ESV – Feasts of the LORD – The LORD spoke to – Bible Gateway
They didn’t have to detox from chemicals in their food or inflammatory markers that get set off with preservatives and additives though! There were no dyes or altered forms of seed oils, either. The toxic ultra-processed boxed items we consume on vacation poorly resemble the fruit of the land they enjoyed.
However, the ideas of rest, celebration, worship, and enjoyment for seven days stands! And so can we. We can get back to the produce of our land and begin a 7-day detox right from the garden!
Now, you know the usual disclaimer here: This is NOT a diet plan for you, and you MUST listen to your doctor or dietician’s advice about meal planning. Especially if you are on medication to lower your blood sugar or blood pressure.
By detoxing for 7 days, we healthy individuals are simply eating vegetables, nuts, beans, and a small amount of fruit for our meals, with plenty of water. Organic extra virgin olive oil, in small amounts for a dressing, is beneficial with all its polyphenols and healthy fat, too! There is no snacking between meals for a detox, nor is there sugar, corn, or potato chips.
If this sounds close to a vegan detox plan, it is. . .without the sugar or ultra-processed, packaged, franken food a few of them eat. And we can take encouragement because people all over the world eat the produce of the land, safely, every single day, while suffering no ill effects.
There is ZERO artificial sweeteners, colorings, additives, or flavorings. Also, zero diet anything, fried anything, or sugar of any kind. Did I say, “No sugar’ again? Yes, I sure did! I’m thinking excess sugar gets most of us into more trouble with inflammation than any other substance.
It’s black tea, black coffee, herbal teas, lemon water, and one of my favorites: A Derailing to Detox Smoothie
Juice the lemon and peel the kiwi. Add it to the Bullet (or blender of your choice) with the spinach/kale, blueberries, and salt. Add the ice water and blend until a nice liquid. Enjoy!
Friend, first of all I hope you enjoyed your vacation without guilt or shame! I pray God restored you with much needed rest and you had a chance to thank Him for all of His goodness! I also hope this little seven-day idea of healthy eating is doable for you as you imagine your own recipes forming with exploration through the farmer’s markets, grocery produce sections, or maybe even, your own back yard. The Highlights are:
It’s not a meal plan, but it’s a beautiful gift of good ideas from God’s garden to turn us from derailing to detox. I hope it has been helpful to open our eyes to proper feasting and fasting in a healthy, biblical kind of way. If you need further encouragement or recipe ideas check out the blog!
There are plenty! Here are three to get you started:
Also, if you are looking for help changing lifestyle or behaviors let me know!
Are your hormones happy? Not in the sense of dancing for joy but putting the message they carry to the right place, at the right time, without hindrance. After all, they are the message transporters who help keep the body in balance.
God uniquely designed this endocrine system to help you and I maintain our body temperature, metabolic status, and our growth and development. We may function in harmony or be dysfunctional according to our hormone balance. In addition to that, there are many environmental disruptors to throw us off balance.
The hypothalamus is the center of control for our hormones. It communicates with the pituitary gland, adrenal glands, gonads (testes and ovaries) thyroid glands, parathyroid glands, and pancreas.
When you and I see how these hormones interact and affect the cells, we will understand how they affect metabolism and weight control. For instance, the anterior pituitary gland produces several important hormones that either stimulate target glands (e.g., the adrenal glands, gonads, or thyroid gland) to produce target gland hormones or directly affect target organs.
The message will go into the cell to change the structure, or it will settle on a receptor outside of the cell to make changes. Any interruption in the process can result in an imbalance of hormones and therefore, appetite, weight, sleep, and over all function.
The following gallery lists how a few of these hormones affect weight:
The natural decline of reproductive hormones plays a role in weight gain. For women, after child-bearing years, estrogen and testosterone drop, and a redistribution of fat takes place. In addition to storing more fat around the middle, women have an increased appetite. Men also enter a period of hormone changes in their midlife years, with lowered testosterone.
Although it seems like an uphill battle for many of us, there are ways to make the transition to middle age without losing vitality.
For instance, scientists report our hormones are designed for periods of scarcity and famine. The hormones we have hold onto calories/energy for these times of famine. It is a survival mechanism. However, in United States, when every fruit is available every season at our local grocery store there is no scarcity. In addition to excess fruit and food, we have a plethora of high sugar products on the shelf disguised as food.
Weight gain naturally occurs with lowered sex hormone production and lower metabolisms in men and women. Especially if they are not active during this time frame, and they consume products filled with chemicals. The additives, and preservatives in boxed items are things the body cannot recognize or process as useful. The inflammatory seed oils are also used in many of these products, which contribute to cardiovascular and hormone disruption. (2)
The good news is an adequate intake of leafy green and cruciferous vegetables supplies vitamins, minerals, and antioxidants necessary to maintain our happy hormones. Here are some basic principles to remember when we are getting our hormones in balance:
You are divinely designed with a meticulously thought-out system of checks and balances. When one system is out of balance, another tries to step in and help.
Hormones are no exception.
You can fall for the latest promises on the market to overcome an imbalance, or you can trust the One who created you.
Friend, He loves you and wants you to be whole. The battle for your body is only outweighed by the battle for your soul.
Trusting him with both is where we all find victory!
You’ll notice the differences over time as your body begins to heal itself naturally.
The cost is only reflected in the grocery cart of what you purchase each week, and not in the latest plan or supplement promising to fix what only God can fix.
(**I realize there are exceptions and needs with certain conditions**)
Although hormones are complicated, balancing them doesn’t have to be.
There are plenty of wonderful coaches out there to help you! I am here for you, too!
Mysty
Simplifying Health God’s Way
“Heal me, O Lord, and I shall be healed;
save me, and I shall be saved,
for you are my praise.”
Jeremiah 17:14
References:
https://www.ncbi.nlm.nih.gov/books/NBK574539/
https://my.clevelandclinic.org/health/body/22353-estrogen
https://medlineplus.gov/ency/article/004000.htm
Ghrelin: much more than a hunger hormone – PubMed (nih.gov)
Deacon CF, Ahrén B. Physiology of incretins in health and disease. Rev Diabet Stud. 2011 Fall;8(3):293-306. doi: 10.1900/RDS.2011.8.293. Epub 2011 Nov 10. PMID: 22262068; PMCID: PMC3280665.
Varlamov O. Western-style diet, sex steroids and metabolism. Biochim Biophys Acta Mol Basis Dis. 2017 May;1863(5):1147-1155. doi: 10.1016/j.bbadis.2016.05.025. Epub 2016 Jun 3. PMID: 27264336.
I’m always excited to share high quality fiber recipes with you. When we understand the benefits of this tasty item for fullness, gastrointestinal motility, and gut health, it’s even better!
It is estimated Americans are getting half of their recommended dietary fiber intake each day. USDA sources place the number of grams required daily to prevent disease at around 25 grams for women and 38 for men. In addition to that, a large population study reveals a high fiber diet is associated with lower all-cause mortality. (1)
As a person who has suffered from IBS for many years, taking control of my diet mattered to me. I can only stop on the side of the road and jump over a guardrail for emergencies a certain number of times before I realize…
What the heck did I just eat to cause that and how do I get it under control?
It was also problematic watching people die, before their time, from chronic disease in my career as an intensive care nurse. I did not want to be one of my patients!
Some careful observations need to take place, and soon. The delicacies I enjoyed so often, were deceptive food.
When you sit down to eat with a ruler, observe carefully what is before you, and put a knife to your throat if you are given to appetite. Do not desire his delicacies, for they are deceptive food.
Proverbs 23 ESV – When you sit down to eat with a ruler, – Bible Gateway
Changing my diet twenty years ago and getting my stress under control with prayer made a huge difference. So, I am confident you can do it too! God’s plans for you and me are good, and He gives us everything we need in the garden to restore our health.
I’m here to help you, too!
My ways of including optimal amounts of fiber in my diet are:
Fruits and vegetables, at least 5-6 per day.
Chia Seeds on my eggs, in my muffins, on my salads.
Quinoa in my eggs with kale or spinach.
Quinoa on my salads, or in my soups.
Flaxseed meal in my tortillas, muffins, multi-grain bread recipes.
God made some easy take-along items to feed your gut microbiome and help you and I feel full longer.
Since we have to watch pesticide spray on all of the items I sprinkle them with baking soda, gently rub it over the surface, then rinse with filtered water. The baking soda works like sandpaper to get the wax off your grapes and apples. I love using it!
If you are worried about natural sugars in fruit, always add some spices and protein to lower the sugar spike and insulin burst from your pancreas.
For example:
You get the idea. You are feeding your cells the antioxidants they crave and lowering inflammation throughout your body (the root cause of disease).
God will heal your soul through Jesus and your body through His provision in the garden, my friend. Just trust Him with all your needs and pray for the desire to consume more of Him and what He provides.
I am here for you, too. Let me know how you would like prayer and guidance in living more for Him and less for the world.
Most of the recipes on this site are created with fiber content in mind. Any recipe with 3 grams of fiber per serving is a good fiber choice! I hope you enjoy some of my favorites in the links below!
Loaded Blueberry & Quinoa Oatmeal –
Smoothies: Simple & Tasty Intentional Breakfast –
Fresh-Milled Oat & Wheat Poptart –
I hope these recipes are helpful in jump starting your fiber ideas! They sure are fun to incorporate in any wellness plan. Mostly because when we don’t feel well and start connecting it to what we eat, we then understand what we’ve been missing. .
The fiber is lacking in the fast-paced, ultra-processed food plan.
Ditch that plan, my friend, and my guess is you, and your children, will start feeling better within a week!
God has a better plan for your life and for your health and it’s not in a package or a supplement.
I am here for you to get you started with a new way of thinking!
Mysty
Simplifying Health God’s Way
References:
Xu X, Zhang J, Zhang Y, Qi H, Wang P. Associations between dietary fiber intake and mortality from all causes, cardiovascular disease and cancer: a prospective study. J Transl Med. 2022 Aug 2;20(1):344. doi: 10.1186/s12967-022-03558-6. PMID: 35918724; PMCID: PMC9344643.
