Red dye is associated with DNA damage, inflammation, colitis, and psychomotor behavior alterations in “animal studies”. It’s concerning to read the mounting literature on how damaging these dyes have become over the years in relation to children.

If we are around children at parties or social events, we are also eyewitnesses to attention difficulty and overexcitement with the consumption of dye containing candies, cakes, ice cream, etc.

Plus, we can read through the studies of the animals tested, and surveys of people who recorded behavior of children after consuming set amounts to determine there are real and concerning consequences.

It’s definitely something to consider thoughtfully for safety and personal use.

In the 2015-2016 National Health and Nutrition Examination Survey (NHANES), they examined artificial color intake of pregnant women and children to determine overexposure. They found higher than acceptable daily intake (ADI) exposure to be mostly from Red dye 40. (1)

The items of most exposure are from juice, soft drinks, icing, and ice cream cones. But think about the candy, cereals, popsicles, crackers, chips, meat, and snack cakes that were not recorded.

Nor the dyes in cold medicine, Tylenol, gummies, and vitamins.

History of Dyes and Other Food Colorings

Ancient Egyptians have been coloring food and making cosmetics since 300 BC.

According to the Food & Drug Administration, the first food colorings in our country were derived from coal tar and were called “coal-tar colors.” (2) Federal observations began in the 1800s, as butter and cheese were the first foods approved for artificial coloring.  

“Color additives are important components of many products to making them attractive appealing, appetizing, and informative.” (FDA)

Seriously? Who is it important for? The public or manufacturers’ sales and the almighty dollar?

The site reports that by 1900 many foods and cosmetics were being colored and some dyes were used to hide defective food.  Many of the food colorings at that time contained lead, arsenic and mercury and were making people sick.

The FDA began regulating, food coloring with the Food Inspection Decision in 1907. There were fifteen colors approved and six are still in use today. They are as quoted: “FD&C Blue No. 1 (Brilliant Blue FCF), FD&C Blue No. 2 (Indigotine), FD&C Green No. 3 (Fast Green FCF), FD&C Red No. 3 (Erythrosine), FD&C Yellow No. 5 (Tartrazine), and FD&C Yellow No. 6 (Sunset Yellow). (2)

A short 25 years later a digestive problem causing chronic diarrhea was discovered by Dr. Burrill Bernard Chron. Imagine that, a new bowel disease develops a few years after the introduction of ultra-processed food with dyes and preservatives.

More concerns developed as amendments to the safety act of 1907 had to be made in 1960. Many children became ill eating Halloween candy with orange dye. House representative, James Delaney, brought concerns to the floor regarding dyes causing cancer the same year. After reviewing serious adverse effects of dyes, many were eliminated from the food chain.

Friend, that was over 54 years of exposure to families raising children on “approved” ultra-processed food with dyes!  

Epigenetics (the chemicals and exposure outside our genetics that change our DNA) is a real and threatening beast we want full knowledge of in order to make intentional choices for our family!

As ADHD, cancer, obesity, and arthritis are on the rise, how many moms were unaware of exposing their children to these toxins in the womb by consuming these products? Let alone, being aware of feeding them to their children when they were born!

Research Concerns to be duly noted from a summary article in PubMed include:

• A 2011 committee meeting reviewed evidence of food coloring affecting learning in children and voted NOT to apply a warning label on food.
• Out of a sample of 200 hundred children selected for eliminating food color from their diet, 150 of the children’s symptoms of hyperactivity improved.
• A double-blind study of over 100 children assessed for hyperactivity (inattention, impulsiveness, overactivity) were given an elimination diet containing zero food colorings for two weeks. When reintroduced, significant hyperactivity behavior was noted.
• Infants and preschool children eat more in proportion to their body weight and are rapidly developing their neurological systems, so they are particularly at risk.
• Flaws in the studies to be noted is the mix of colors used contained preservatives, so it would be necessary to distinguish between a reaction to dyes vs preservatives. Also, the studies predated the current DSM criteria of ADHD.

Dietary Exposure to United States Food and Drug Administration-Approved Synthetic Food Colors in Children, Pregnant Women, and Women of Childbearing Age Living in the United States – PubMed (nih.gov)

So, what now?

Kids in the studies behave normally before poison and then display neurotoxic symptoms afterward. As evidenced by inattention and impulsiveness of both diagnosed and undiagnosed children in the classroom and at home.

The point I’m trying to make is there is sufficient evidence over the years to implicate food dyes as a problem for our health and our children’s health.  

But apparently not enough sway for a panel of officials to pass warning labels be put on products to protect children.

It’s so sad!

And don’t think lakes (which are colorings not from coal tar) like carmine that is formed from red insects, is any better! They require aluminum hydrate metallic salts to create their fancy bakery products, gold fish crackers, etc.

And we don’t want heavy metals in our food either!

The longer the public is exposed, generation after generation, the more we see rates of autism and ADHD climb.

Our DNA is in need of deep repair, and it starts by eliminating dyes and ultra-processed products from our food choices in the grocery store.

Items in The Grocery Store Safe from Dyes

We can make this list simple by looking at the colors of food in the box. Red, green, yellow orange colors are our first clue. We turn the box over or click on the item in our click list and scan the ingredients.

Bingo! The evidence is here!

List of safe dye free snacks for a child is below.

Although they may not contain dyes, be aware of the seed oils used in chips and crackers. Limiting amounts of all products listed will be better for future heart health.

God has a better plan for us, and our children and he designed the plants in the garden for each of us to consume for our health benefit!

Even though we are enticed repeatedly to consume what the world offers, we can understand its goal is profit. . . at our expense!

Proverbs 21:5 says,

The plans of the diligent lead to profit as sure as haste leads to poverty.”

Proverbs 21 NIV – In the LORD’s hand the king’s heart – Bible Gateway

We can be diligent in our food choices and avoid the pitfalls of health poverty when we go to the grocery store each week. Trusting the Lord, his Word, and what he gives us in the garden to restore us spiritually and physically is a start!

I am here for you! Check out the recipes for easy snack items here on the blog!

If you are looking for crackers, I colored some with broccoli and beets in the Naturally Colorful Crackers post. They are seed oil free and dye free, as well as delicious!

Take care, and God bless!

References:

1. Dietary Exposure to United States Food and Drug Administration-Approved Synthetic Food Colors in Children, Pregnant Women, and Women of Childbearing Age Living in the United States – PubMed (nih.gov)

Bradman A, Castorina R, Thilakaratne R, Gillan M, Pattabhiraman T, Nirula A, Marty M, Miller MD. Dietary Exposure to United States Food and Drug Administration-Approved Synthetic Food Colors in Children, Pregnant Women, and Women of Childbearing Age Living in the United States. Int J Environ Res Public Health. 2022 Aug 5;19(15):9661. doi: 10.3390/ijerph19159661. PMID: 35955015; PMCID: PMC9368057.

• Food and Drug Administration– Color Additives History | FDA
• Artificial Food Colors and Attention-Deficit/Hyperactivity Symptoms: Conclusions to Dye for – PMC (nih.gov)

Arnold LE, Lofthouse N, Hurt E. Artificial food colors and attention-deficit/hyperactivity symptoms: conclusions to dye for. Neurotherapeutics. 2012 Jul;9(3):599-609. doi: 10.1007/s13311-012-0133-x. PMID: 22864801; PMCID: PMC3441937.

Do you ever find yourself wanting more time to relax?

Maybe you just want a few hours to meal prep or play.

My hope for this Better Bonding Challenge is to put some strategies in place to help you and I do just that.

How Does A 414 Better Bonding Challenge Work?

So, welcome to this challenge of 4 weeks/1 night/4-hour better bonding challenge.

Maybe you’ve decided what night to begin your screen free time, and what hours work for you and your family.

Chances are you’re thinking about activities or your grocery list. Perhaps you even have your bible ready.

Or maybe you need more time think about it and are here looking to see what the challenge is all about.

Regardless of where you are in the decision process, I am so glad you are here!

Please take your time, read the post and the graphics and let me know if you have any questions.

Who knows?

Maybe God is calling you and I to gather with our family because He has something extremely good for us in the next four weeks!

 And he who searches hearts knows what is the mind of the Spirit, because the Spirit intercedes for the saints according to the will of God. And we know that for those who love God all things work together for good, for those who are called according to his purpose. 

Romans 8:27-28

Romans 8:27-29 ESV – And he who searches hearts knows what – Bible Gateway

Most importantly, I know He will honor the time you and I take to draw closer to Him and to one another.

I believe this 414-bonding challenge will be easy to implement, and helpful in giving you and I family time to build our faith in God.

At the same time it builds structure in our homes, places God at the center of our lives, and helps us carry out the Great Commission within our family.

We are equipping our children to read God’s Word, and giving them solid principles, life lessons, and time to discuss how the scriptures apply to our lives.

Part of the challenge includes a time for meal prepping.

Just think for a minute about four whole hours one night a week with no phones, TVs, laptops, or video games!

What would you like to do, distraction free?

Will it be peaceful, or will there be chaos?

Maybe it is a time to think about the health and well-being of the entire family. Preparing meals for the week as a family can help us all plan and eat more nutritious food.

Better food means a better mood and better sleep.

I’m ready for all of that, how about you?

You decide what works best for your family in this wonderful space and time together.

If you need ideas I have worksheet to start you off with an example itinerary. You’ll find it here:

I have some pretty good meal prepping strategies on this website if you’d like to check them out during your meal planning phase!

10 Ways to Use Tortilla Wraps

Meal Prepping with Chicken

Leftover Turkey Ideas

Breakfast Ideas

Easy No Knead Bread

Once we get the meal prepping strategy ready we can relax.

Have you ever just laid in the floor and let your child or your partner play with your hair.

Oh, my! Keep me awake for the next activity!

Maybe we can adjust the sequence of these activities just a bit and save that one for last! It really depends on your day.

Did you have a long exhausting day moving around a lot or did you sit most of the day?

The energy we expend and the food we consume really affects our energy levels. You do you on this one!

If we’ve had a stressful day we may not feel like play time in this bonding challenge.

However, when we find the energy to get up and move, 9 times out of 10, we feel better for doing it!

What is fun for you and your family? Does kicking or passing a ball sound fun?

Maybe, singing a song and dancing to a tune. . . oops no phone, what will you use? An old-fashioned radio or record player without a screen?

Summary

I hope and pray this 414 Bonding challenge is something worthwhile to get you started on family time and a healthier eating routine.

I am here for you if you need encouragement, click here to join. Maybe get some extra support by getting your tribe of friends and family to do this with you!

I look forward to serving you!

Check out the Focused Family Health Podcast and follow for weekly ideas and strategies for biblically improving family health.

Another year, another promise, another hope for a different outcome loom before us in a couple of days. New Year’s plans come in strong, and we find ourselves resolved to do something. The resolve may look different for you and me, but at the heart of it is the desire, and determination, to change.

This new desire may be so strong we write it down and place it somewhere close to refer to time and again. It’s like the wellness vision tool I encourage my clients to think through and develop. Writing down strong statements affirming their strengths, abilities, skills, and support systems helps them visualize the healthy person they want to be.

The client then develops an overarching statement emphasizing those attributes. If you are interested in formulating yours, I have a free download for you when you subscribe to my site. I’ll be happy to share it with you!

Resolved–Formulating a Plan

Now, back to the hope of a new day and a new year.

How do you see yourself taking steps towards your new resolve? Maybe you need a priority list of things you’d like to accomplish. Perhaps it would help to write down all your thoughts then prioritize them in number of urgency or importance.

The hope may be to spend more time with family, stress less, care more about people, eat less sugar, be more active, read more books, pray more, be involved with the community or study more.

Whatever your dreams are for the coming year, God is here for you. He wants you to live the abundant life His son died for you to live. Guilt free, shame free, and hoping for an honorable walk with Him.

If you’re like me and need a little reassurance, please take a moment to read Daniel’s thoughts about resolve in Daniel chapter 1.

But Daniel resolved that he would not defile himself with the king’s food, or with the wine that he drank. Therefore, he asked the chief of the eunuchs to allow him not to defile himself. And God gave Daniel favor and compassion in the sight of the chief of the eunuchs, 

Daniel 1:10-11

Daniel resolved to not eat the luxurious food and wine from the king’s table. He also found favor with the chief eunuch who granted his request of vegetables and water. Daniel’s resolve comes from his dedication to the One true God.

Although not clear in the text, it is inferred that the food was used in pagan worship and did not contain was the Mosaic law described as “clean”. Regardless of the state of the food, Daniel’s resolve came from his desire to continually honor God.

Despite his captivity, being stripped of his identity, and placed in a palace to learn a new religion, language, and way of life, he remained true to God.

His prayer life, kindness, respectful attitude, and ability to maintain his faith in a culture of depravity gives me hope to carry through my challenges too! I hope it does for you as well!

After all, staying the course on our new hopes and dreams is so much more than a New Year’s resolution! Because truthfully, we don’t always approach them with the planning and seriousness they deserve.

Sometimes we just jump in and tackle the monstrous goal with all of our newfound drive, then fizzle out in a frazzled, defeated mess. All the previously failed attempts come rushing forth and we berate ourselves once again.

But what if we take a different view and implement the baby steps necessary for success?

Resolutions are weak and wear out if we don’t determine our true need and plan accordingly.

The allure soon fades when we don’t see the results we want. Or we get caught up with the same daily grind and fall back into our familiar habits of comfort food, mindless eating, sitting for long periods of time, and fault finding.

Given his circumstances, what do you think Daniel would say to that mindset?

He resolved (determined in his mind) to do something different than the world around him for the purpose of honoring God with his mind and body.

What does being resolved look like for you today and how can I pray for you?

I am only a discovery call away if you need extra help, too. You can book your appointment here and find recipes and encouragement too. I look forward to serving you!

Mysty

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Hello friend! I’m calling this month, determined December because you and I’ve worked hard all year to feel better and function with clarity and purpose, so we don’t want to blow this healthy streak we’ve got going, right?

The joyful season of Christ’s birth is fun to celebrate, but if we have a sugar addiction it can derail us completely!

Since we don’t want brain fog, high insulin, low energy, chronic pain, and stiffness creeping back in either, we need encouragement to stay the course. So, how do we stay determined?

For me, it’s easier to focus on the good, enjoy the people and places, and remember why I started this journey in the first place.

However, I’d love to know how you stay in the groove of healthy eating, sleeping, and activity during the holidays. Maybe you keep your wellness vision statement handy, so you don’t forget why you started. Or maybe you just feel so much better without all the sugar and heavy carbohydrates, you can see past the pretty packaging.

Whatever the reason, I am here with you, and making the best of every situation. One of those situations is the habit of snacking. I mean that is exactly what it is for me, a habit.

At times, it is just part of our culture and something we do, but most of the time we are not even hungry. Where does that term come from anyway, is it a marketing term pounced on by the food companies to sell more products and make more money?

Determined Not to Snack

Well, after a little research, I found out that snack comes from an old Dutch work, “snak” which means to bite or snap. The original term is similar to the sound of a dog’s teeth snapping when they are trying to steal a morsel of food. It then became associated with small bites or meals. So, here we are today with the term firmly ingrained into our daily lives.

I can think of several reasons snacking is not the same today as it once was. I’ll share a few with you today and let you decide on how you want to proceed with those intermittent small meals. If we’re not homesteaders, preppers, or farmers, generally speaking:

1. We are not dependent on the land for our meals and food is not scarce
2. We don’t have to walk far or climb a tree or do much work to gather our food
3. Most meals are obtained from our grocery store or local fast food restaurant
4. The meals we partake of are large in comparison to what people ate a hundred years ago
5. The ingredients in the snacks are not whole food.

When we understand we are moving less as a whole population, and eating more, then we get an idea of how snacking is no longer necessary. In fact, it simply keeps insulin high in the blood and puts us in that fat storage mode instead of fat burning mode.

Plus, it’s not real food! Like say an apple, or nuts. It’s ultra-processed, cheap material combined to make a product without significant nutritional value.

Check out my Facebook class in the client support group to see how to evaluate 100 calorie snacks!

Reading labels is really nice for helping us stay determined this December! The Bible reminds us to do everything with wisdom and discernment, and I believe eating real food is key to functioning well and completing our purpose.

For God is my witness, how I yearn for you all with the affection of Christ Jesus.  And it is my prayer that your love may abound more and more, with knowledge and all discernment, so that you may approve what is excellent, and so be pure and blameless for the day of Christ.

Philippians 1 ESV – Greeting – Paul and Timothy, servants – Bible Gateway

Summary of Determined December

Thinking about all the good reasons we started our health journey and focusing on the true meaning of the season may help you and I stay determined this December. Maybe the wisest thing we can do is still enjoy our sweets but remember the portion sizes. Keeping the tasty morsels for dessert after our main course and not over-stimulating insulin with snacking between meals, keeps us on our healthier way of living.

I am here for you if you need me! Book and appointment here and look for healthier Christmas treats here!

Ephesians 4:17

So I tell you this, and insist on it in the Lord, that you must no longer live as the Gentiles do, in the futility of their thinking.

Futility of their thinking is defined as useless thoughts. Therefore, spiritual and emotional health starts by letting Christ take every thought captive. He wants you and I free from futile thinking because it is purposeless and unfruitful for us and our children.

So, how do we follow the apostle Paul’s advice and no longer live in futility of thinking?

Or as I like to say, “What does letting go of useless thoughts look like in the Christian life?”

I don’t think it’s easy by any means, but I’m hoping with more time in prayer, and quickly recognizing when I’m susceptible, God will guide me through it. Especially if I take a biblical approach to those useless thoughts.

With that in mind, my plan is to dive a little deeper into Ephesians with you today and define futile thoughts. We will then identify them in our lives and the lives of our children and learn how to biblically create new thoughts to replace them. The best part is we all have the ability to do this!

It’s called neuroplasticity. The brain’s ability to adapt to changes in the environment, learning, recuperating from an injury, and experiences. (1) If you want an in-depth way to learn about creating new thought patterns check out Dr. Carline Leaf’s blog.

My friend, I believe building ourselves and our children up in times of great evil depend on our ability to biblically adapt our brains to this environment.

Shall we get started?

How the Gentiles (Non-Jews) Are Futile in Their Thinking

When the bible talks about Gentiles, we know the writers are referring to non-Jews. In today’s culture believers of Christ may consider non-Christians in a similar light.

 The one of the primary themes in this powerful book is how experiencing Christ’s grace gives us a heart for others, a persona of general peace, and a loving nature.

Now, I understand we don’t get there overnight.

But as Christ continues to transform our hearts into his image, we long to be rid of the ways of the world alongside futile thinking. Paul, the author of Ephesians, gives us four distinct descriptions of useless thoughts the Gentiles practice and what we may even see in ourselves at times.

“They are darkened in their understanding and separated from the life of God because of the ignorance that is in them due to the hardening of their hearts.” (Ephesians 4:18)

1. Darkened in their Understanding
2. Separated from the life of God
3. Ignorant
4. Hard Hearts

Four Ways Useless Thoughts Affect Christians

First, we Christians can be darkened in our understanding, just like non-believers. We see this when morality and spiritual issues arise. Lack of knowing and reading God’s Word can affect how we respond, think, and feel.

It can also leave us open to false teaching. But what happens to people like you and me who read the Bible every day and still struggle with areas of darkened understanding?

We are easily frustrated, fall into a defeated mindset when we mess up, and berate ourselves and others when we don’t get our way. Before we know it, we are falling back into our old patterns of coping.

Binging on food, television, our drink of choice, or ranting verbally to anyone who will listen is something I’ve been guilty of more than I care to admit. Even worse, is withdrawing into myself and believing the worst about myself and how the other person feels about me.

They are lies from the enemy, I am too eager to believe because he is so good at convincing me it’s true. And I forget who I am in Christ.

 I know Jesus came and died to free me of that way of life and that way of thinking. However, living out victory takes intentional thought-grabbing moments and laying them at his feet.

I don’t mind admitting, I need help doing this more often. It’s also something my heart longs to do better in my closet relationships. Maybe you do too.

After all, understanding is a gift (Daniel 2:21) to be prayed for (Psalm 119:24). It has cognitive, moral, and spiritual implications. (1) When you and I are darkened in our understanding, there may be an area of our sin nature we are reluctant to surrender to Christ.

This can be an area of pride, fear, or anger. Or it may be lustful desires for material things, desire for attention, success, or food. Paul is urging us to see with new eyes and grasp with new thoughts, the power of Christ’s grace and generosity.

He knows how hard it is to put off the old self and what we’ve been taught to believe our entire lives. However, we’ve been given the special gift of a renewed spirt.  With the Spirit comes a heart willing to bow to Christ and love anyway. It’s a heart who yearns to let go of the old life and its corrupting ways.

Second, useless thoughts separate us from the life of God.

When you and I heard about the good news of Jesus we were taught the truth that is in Him. (Eph. 4:21) The sinful life entangling us and separating us from God has been bought and paid for by Christ.

Ideally, we can come before Him and commune with Him, whereas before, we could not fully do so. No longer darkened in our understanding of who God is and what he has done to repair and restore relationship with Him through His Son, Jesus, we desire to walk with Him in holiness and righteousness.

Although this new relationship does not take away the sins naturally falling from our human nature, it does change our hearts to please God, seek Him, and get to know Him better.

The thing I notice the most is when I give in to selfish, useless thoughts, I feel distant from God. Do you ever feel that way?

 Sometimes I still choose to do things my way, and not His. Then I have the nerve to complain, “Where is God? Why isn’t He doing something about_____?”

Thirdly, ignorance can be at the root of useless thoughts.

The context of ignorance in this verse seems to be willful and intentional. God has said from the beginning if we love Him, we will find Him when we search for Him with all our hearts. (Jeremiah 29:13)

The question may be, “Where are we searching for answers?” When old wounds, hurtful comments, or difficult situations take place in our lives we have a choice.

We can stop and identify the emotion triggered with the experience. Before letting our thoughts get carried away, we can ask, “Is this true?” 

Sometimes we associate and insert thoughts that progress us towards a negative direction when they are not even true! Instead, we can memorize a familiar scripture to plant the seeds of God’s truth in its place and counteract untruth.

I’m not talking about denial I’m talking about confronting negative thoughts, determine the root, and determine if it’s true.

Or we can hang on to our old patterns of thinking. In my life it may look something like this:

My Family: “Why did you leave the door open to the garage and let all the cold air in?”

 My Thoughts: “Great job being careless and leaving the door open.”

My Words: “I don’t know, I guess I forgot to close it.”

Maybe ignorance, in this case, is willfully choosing to continue a negative cycle of thinking with others because of a history of criticism, distrust, or fear. Were my thoughts above true?

No. They were not true. However, the emotion evoked was shame and guilt, which from previous experience with the person asking the question made me feel careless.

Lastly, a hard heart dwells on the interaction repeatedly and holds a grudge.

Jesus taught us to forgive offenses as often as they happen. We tend to think, well, he was God in the flesh, He can do that. For you and me, it’s not so easy.

The idea Paul inspires is putting off the old self corrupted by its deceitful desires and be made knew in the attitude of our minds. (Eph. 4:22b, 23) God loves us so much we can be filled to overflowing with His love.

When I worked in a hospital as a registered nurse, I resisted getting too close to my patients. I purposefully hardened my heart, so I would not get hurt. It was a practice I had learned early in life when my father chose to live far away and my mom had trouble showing love.

But, like he does so many times in life, God had other plans.

I married into a wonderful family who did show love in big ways and often. And despite their many and varied illnesses, my patients and their families showed massive love to one another and those of us who cared for them, too.

Slowly and gently God chipped away at this hard heart. The power of his love builds resilience and replaces useless thoughts with those that restore and heal broken and hard hearts. Slowly, as we learn to trust Him more, He renews our minds, too.

Summary of Letting Go of Useless Thoughts

Maybe we can close in a prayer today using scripture to speak to our hearts and opens our eyes to God’s better plan.

Father in heaven, you see our hearts, you know we struggle at times with futile (useless) thoughts. The enemy can easily attack us through the words of those we love because of the way we show our emotions. Thank you so much for enough grace to build our faith so we are not tossed about by careless words, human cunning, or deceitful schemes of the devil. Praise you for your glorious renewal of our spirit each day, Lord. In Jesus name, amen.

Have a wonderful day, my friend. May your heart be light as you place your spiritual and emotional health in the hands of the Lord!

If you need coaching help be sure to let me know here! I look forward to hearing from you!

References:

Elwell, Walter A. “Entry for ‘Understanding'”. “Evangelical Dictionary of Theology”. . 1997. Biblestudytools.com

Gulyaeva NV. Molecular Mechanisms of Neuroplasticity: An Expanding Universe. Biochemistry (Mosc). 2017 Mar;82(3):237-242. doi: 10.1134/S0006297917030014. PMID: 28320264.

Train up a child in the way he should go;
    even when he is old he will not depart from it.

Proverbs 22:5-7 ESV – Thorns and snares are in the way of the – Bible Gateway

Sugar is Culturally Ingrained

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.

1. 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)

2. 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)

3. 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

4. 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)

5. 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)

6. 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)

7. 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)

8. 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)

9. 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)

10. Increase Inflammation and Chances of Autoimmune Disease
    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?

I look forward to hearing your thoughts and concerns! Please look around at the recipes on this site to help get you started! You may even be interested in a 40 Day Sugar Fast to stimulate more thinking on how to reduce sugar in your life and the life of your family.

I am available for group coaching, family coaching and individual coaching too, so let me know if you need help!

References:

1. 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.

Fighting obesogens begins with knowing where they are, right? Let’s start with plastic. Now, I know we can’t remove all the plastic from our lives but removing as much plastic as we can is a good start.

At this point, you may be thinking, what are obesogens?

They are chemicals in our environment that disrupt our metabolism, and our delicate hormone balance.

Remember, hormones are the messengers for every function in the body. These monsters mess with our entire endocrine system and make many of us obese.

So, if you’ve been beating yourself up for not losing the weight, please stop!

God made you a phenomenal human being.

He designed you and me to restore, repair, heal, and recover every cell in our bodies.

He also gave us the plants, animals, minerals, soil, and water we need to keep it functioning to its best capacity. He even gave us Jesus, to restore our souls and heal us spiritually.

However, just like our spiritual environment is working against our minds, our physical environment is working against our health.

More importantly, think of the impact these chemicals are having on your children, or grandchildren.

According to the CDC 18.5% of the pediatric population is obese and 32% are overweight. (1)

All of us are exposed to chemicals that disrupt the functioning of our thyroid glands, our estrogen balance, and weight controlling hormones like; leptin, ghrelin, and adiponectin.

How Chemicals Make Us Fat

Fighting Obesogens –Know the Big Ones

Therefore, we are wise to learn some simple ways to remove chemicals causing obesity.

Although there have been over 1,000 obesogens identified, I hope to focus on the most common ones we are exposed to in our daily lives.

When we know how chemicals can disrupt hormone balance by binding to receptor sites they are not supposed to bind to, we can avoid them. They should NOT have the power to change pathways of how our cells communicate either!

So, what are the big Endocrine Disruptors?

1. Natural Endocrine Disruptors—-Soy-based Foods and Dairy Products; known as phytoestrogens.
2. Synthetic Endocrine Disruptors–plastics, pesticides, flame retardants, metals, and food wrappers.

Their long-term effects are thought to disrupt the following systems:

• Male and Female Reproductive Systems
• Immune System
• Central Nervous System
• Metabolic Function

How do we Avoid Obesogens?

Ok, now we need to brainstorm some ideas together!

Here are few things I’ve been trying to incorporate in my daily life, but it is minimal! I’d love to hear yours too!

1. Filter all water into glass containers instead of plastic. There are glass bottles protected with silicone at my local Dollar Store. I hope you find them, we can also use our glass water pitchers.
2. Metal Water filter systems remove most bacteria and pesticides, but not chlorine or fluoride.
3. Distilled Water systems remove everything, including minerals, so keep that in mind.
4. Using cloth mesh bags for produce shopping
5. Using bamboo or wooden baskets for gathering produce at the grocery store
6. Storing produce in glass or wood containers
7. Buying organic produce or cleaning regular produce with a baking soda and vinegar rinse.
8. Getting rid of Teflon pans, plastic spoons/forks/spatulas and using stainless steel or greenpans
9. Use a chlorine filter on your shower head
10. If you and I can afford it, getting a whole house system for cleaning our water–it travels through PVC pipes!

Here are a few extra ideas!

Get plenty of sunshine and good vitamins and minerals for increasing the immune system and fighting invaders.

Get plenty of activity to keep our lymphatic system flowing and moving toxins out.

Repair our gut microbiome with good fiber, fresh produce and fermented foods to help get rid of toxins.

Drink plenty of clean water!

Obesogen Summary

Although all of this may seem overwhelming, we need to know God did not design it this way.

Plus, He will always provide a way for us to escape.

His plan for mankind that first week in the garden was for our good.

Everything we need for spiritual health is in His Word, and our physical health relies on His provision and how our bodies are designed to heal themselves.

I hope this has been helpful for you! If you need a RN Health Coach, I am here for you!

Check out the new whole food recipes on this site and send them to your friends and family! They made want some ideas too!

God bless,

Mysty

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.*

Increasing HDL with Lifestyle

• Exercise Moderate intensity workouts (Walking, biking, swimming, hiking, and weight training, etc.) has been shown to increase HDL-C and decrease Triglyceride/HDL ratios. (2,7) The American Heart Association recommends 40 minutes of moderate to vigorous exercise 3-4 days per week. Ideally, getting a vigorous workout involves raising resting heart rate to a person’s target heartrate. The age predicted target heart rate can be calculated by decreasing your age from 220. (4) Of course, we have to consider how medications, stress, hormones, and individual activity levels affect heart rate in varying degrees.
• Quit smoking– Smoking is associated with reduced levels of ApoA-1 and HDL. (4)
• Mediterranean Diet (Consists of more fish, true healthy fats like olive oil, vegetables and whole food). (5)
• Increase Omega 3 Fatty Acids (Salmon, tuna, sardines, approved supplements from a healthcare provider). (6)
• Avoid Hydrogenated Oils (margarines, biscuit mixes, doughnuts, processed cakes, cookies, pastries, crackers).
• Avoid Seed Oils that are inflammatory The Western Diet is high in vegetable seed oils (canola, soybean, cottonseed, sunflower, corn oils) In some studies, seed oils show increased neuropil counts when exposed to seed oils (7) In others, substances called hydroxynoneal particles leads to cell death. (11)
• Limit or Avoid Alcohol For men the boundary for this is no more than two drinks per day and for women one drink per day. A serving size of alcohol is: 5 ounces of wine, a 12 ounce beer, and 1.5 ounces of hard/distilled liquor.
• Whole Grains (Oats, Wheat, Barley, Quinoa) The fiber, vitamins, and minerals present in whole grains are thought to raise HDL by helping to decrease homocysteine levels, decrease inflammation, and improve blood vessels. (9)
• Eat Beans and Legumes- to increase fiber and reduce LDL cholesterol.
• Apply Flax seed meal to muffins, oats, or hot cereal for more fiber.
• Enjoy a Serving a day of Nuts (Walnuts, pistachio, Brazil nuts, or almonds).
• Apply a Serving or Two of Seeds to Salads, hot cereals, soups. (Chia, Hemp seeds, sunflower seeds, hulled pumpkin seeds).
• Avocados–in 7 studies increased HDL without affecting triglycerides or LDL. (8)

Increasing HDL-C with Doctor Approved Supplements

• Niacin
  One PubMed source credits niacin as “the most effective agent for raising HDL-C” (3) Another says it raises HDL by 25%. It has a direct effect on ApoA-1 stability and function. (10)
• Nutraceuticals (A combination of Plant phytosterols/red yeast rice//27mg niacin/) in a randomized double-blind trial significantly lowered LDL-C and Triglycerides.

Summary

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.

What Derailing Looks Like Biblically

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!

A Simple 7 Day Detox Plan for Healthy People —Not Taking Medication

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

Derail to Detox Summary

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:

• *Consult your doctor or dietician for your individual caloric/nutritional needs with healthy eating*
• General ideas for nutritional needs are also available for healthy individuals (not taking medication) at Calorie Calculator
• Enjoy vegetables cooked or raw
• Enjoy fruit cooked or raw
• Drink plenty of water
• Enjoy herbal teas, black coffee or tea
• Enjoy beans, legumes, nuts, and seeds
• No eating between meals
• No sugar, artificial sweeteners, additives, dies, flavorings, fried foods, or preservatives
• Take your usual multivitamin or supplements

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:

Black Bean & Bok Choy Soup

Almond & Chia Crackers

Coconut Pecan Prune Bars

Also, if you are looking for help changing lifestyle or behaviors let me know!

A faith-based approach to stress relief shares some characteristics of modern psychology, but also has significant differences. Here are three simple ways to understand the difference and begin our a spiritual action plan to reduce stress.

We will do well to remember there are many approaches for both methods, that are not mentioned here. However, the idea is to look for a starting point.

Starting points make it simple for the average person experiencing daily stressors. Although it’s a good idea to keep in mind, chronic sufferers (not getting relief from stress for six months or more) require a more specialized approach!

Approaches to Stress Relief

What causes quarrels and what causes fights among you? Is it not this, that your passions are at war within you?  You desire and do not have, so you murder. You covet and cannot obtain, so you fight and quarrel. You do not have, because you do not ask. You ask and do not receive, because you ask wrongly, to spend it on your passions.

James 4:1-3 ESV – Warning Against Worldliness – Bible Gateway

3 Stress Relief Tips from James 4:1-3

1. Identify the trigger of stress (The situation that sets the stress into motion –an argument, pressure to finish a project, a relationship issue, a safety concern, talking to a large group, preparing for an exam, etc.)
2. What is the cause of the stress? (The trigger is not the cause. The trigger is the situation; the cause is the underlying emotion it evokes. Is it something we want, we think, we do not have—-Maybe, love from a family member, respect from a boss, children, or others, fear of failure, pressure to perform tasks outside of our comfort zone, fear of harm or danger, lack of confidence.
3. Are you asking for what you want in the right way and for the right reasons? Friends, family, and bosses are not mind readers. And in most cases, they are reasonable people who are willing to listen to our concerns! What would it take to state clearly and concisely how we feel about the trigger (situation setting the stress into motion) and the cause. (I feel __________ about ___________ and I’m asking for___________.) If it’s a situation outside of our personal relationship circles, we take the same steps before the Lord.

How the Faith-Based Approach
To Stress Worked for Me

Several years ago, my two girls were attending a large urban college. At the time, I was working in an intensive care unit (ICU) close by. One day I cared for a professor who taught at their school. I asked him if it were true the crime rate is as bad as reports on the news made it out to be. He said, “Oh yes! I’ve been mugged in broad daylight twice, and it happens to people every week.”

This momma’s heart trembled with an intense and sudden fear for her girls. “Ok, breathe!” I commanded myself. “Next, get moving!” Use the adrenaline to minister to others. No problem there! Movement in an ICU is a constant companion.

After breathing and moving, I prayed and handed them over to God.

But I’d take them back five minutes later.

As the day progressed, I’d get distracted by work and put the thoughts aside. But they were never far away and came looming through my head once again. By the end of my twelve-hour shift, I was ready to run.

I quickly entered the stairwell to leave the hospital, and up the stairwell of the parking garage to go home (yes, I believe in moving to relieve some stress!)

Nearly overwhelmed with anxiety at that point, I tried to breathe again, and empty my mind of all thoughts.

That is when the still small voice said to me, “They are not yours they are mine. Will you trust me no matter what happens?”

In that moment I knew I could let them go. Or maybe, I had to let go of this false sense of being in control.

Okay, so that’s how it’s going to be.

No matter what happens to them, I am going to be there for them and love them as fiercely as I did when they were little girls. So is God. He loves them, too.

It’s a relationship of love, only a parent understands. And the good news is, you and I have a parent (our Father) in heaven who understands every fear, doubt, insecurity, and sense of helplessness we experience. For me, and hopefully for you, a personal relationship with our Creator surpasses any worldly approach to stress relief.

Friend, you and I will always have stressful situations to maneuver in life. Some will be huge and real; others will be imagined. But for every single one of them, God is with us, and for us, as a parent is over His child. We can take comfort in that today.

If you are interested in other steps that help our moods check out this post: Ten Ways to Biblically Boost Your Mood. I I hope this reminder helps you as much as it does me, today. If you need a RN Health and Wellness Coach, I’d be happy to help there too!

God bless you!

Mysty

Simplifying Health God’s Way