Sometimes I ask myself if I am getting enough iron when mental fog and fatigue wear me down. There are several conditions and ways that iron absorption is hindered in our bodies. Today, I’d like to cover a few of them and get to the root of preventing it for you and me. Sound good?

What Iron Does in The Body

Iron is an essential mineral in hemoglobin that carries oxygen from the lungs to the tissues via the red blood cells. It is also essential for muscle metabolism and connective tissue repair. Cellular synthesis, neurological function, physical growth, and hormones all need iron to function, too! (1)

Is it any wonder that we experience brain fog, fatigue, nervousness, poor exercise endurance when we don’t get enough iron? Iron deficiency anemia is common in underdeveloped countries, but with certain conditions it is here in the United Sates, too.

Hepcidin is a hormone that regulates the use of iron throughout the body and alters its use and absorption for various conditions like fighting infection, or chronic inflammatory states. (2) We will see iron come in two forms.

Two Types of Iron:

1. Heme-Iron—is more bioavailable for the body to use and is found in lean meats like beef, poultry and fish.
2. Nonheme Iron —comes from plants and iron fortified foods.

Who’s at Risk for Not Getting Enough Iron?

There are several people groups and physical conditions that interfere with iron absorption. One group is childbearing women, who’s monthly cycle and high demands on the body, use up iron stores in the cells. Growing children and adolescent are another group.

A third group are people facing chronic disease and have inflammation, celiac disease, malabsorption issues in the gut or inflammatory bowel disease, and people with long-term use of proton pump inhibitors. (3) When considering these conditions, it’s important to remember the underlying cause and effects:

1. Chronic Inflammation stresses the body and puts a higher demand on all the cells, therefore requiring increase use of available nutrients. (2)
2. Malabsorption issues are a result of damage to the intestinal lining or gut microbiome and the ability to store and use the iron in the red blood cells is hindered. (2)

Simple Ways to Get Enough Iron in the Body

There is always good news, my friend! God gives us everything we need to heal our bodies, reduce inflammation and provide the necessary resources to refuel and absorb our iron. Proverbs 1:5 says to let the wise hear and increase in learning and the one who understands obtain guidance.

It is imperative to know what God’s design for our bodies is and how the food He provides increases health and wellness! An anti-inflammatory diet containing berries, green leafy vegetables and bright orange vegetables, as well as vitamin C rich foods, is going to help decrease chronic inflammation.

Some of my butternut squash recipes, that are rich in vitamin A and beta-carotene, are here to help you with this process!

Let the wise hear and increase in learning,
    and the one who understands obtain guidance

Proverbs 1:5

It is also good to understand how some common cultural habits may interfere with our iron absorption. Take for instance drinking tea or coffee with our meals. Both beverages are known to interfere with iron absorption. Oops! That’s one I am guilty of enjoying with my meals. Instead, I’ll be ordering more hot water with lemon or skipping a drink with my meal altogether!

A source from the University of Louisville says drinking milk interferes with iron absorption and others say it doesn’t. (1) With conflicting professional resources in reputable sites like the National Institute of Health, maybe it’s best to be cautious, just in case.

It’s interesting too, that phytates from grains and cereals are mentioned as interfering with iron absorption. Soaking beans and legumes can reduce this effect, while using sourdough breads and the milling and soaking process of breadmaking has a similar effect. The University of Louisville source also reports casein, whey, egg whites, and soy proteins inhibit iron absorption in people, so being aware of potential disruptors is a good idea. (3)

Bottom Line

Yearly exams and bloodwork will alert you and me to our iron levels, so it’s a good idea to stay on top of our levels. Being aware of what God provides in the garden to heal and sustain is a good idea, too! We don’t want too much iron, that can interfere with our heart and kidneys. But we do want the delicate balance designed by our Creator to stay put.

Friend, that means eating what He supplies in the garden to reduce inflammation and avoid these chronic conditions. That way we are getting enough iron and all the other vitamins and minerals we need to do the work He has called us to do.

You are not alone, and if you need extra help, I am willing to walk alongside you as your RN Health & Wellness Coach! Contact me here for more information.

References:

Begum S, Latunde-Dada GO. Anemia of Inflammation with An Emphasis on Chronic Kidney Disease. Nutrients. 2019 Oct 11;11(10):2424. doi: 10.3390/nu11102424. PMID: 31614529; PMCID: PMC6835368.

Chinzon D, Domingues G, Tosetto N, Perrotti M. SAFETY OF LONG-TERM PROTON PUMP INHIBITORS: FACTS AND MYTHS. Arq Gastroenterol. 2022 Apr-Jun;59(2):219-225. doi: 10.1590/S0004-2803.202202000-40. PMID: 35830032.

Ems T, St Lucia K, Huecker MR. Biochemistry, Iron Absorption. [Updated 2022 Apr 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK448204/

God does not want you and I floundering, my friend! He wants us flourishing! So, when we change our minds, it empowers us to change our lives!

Jesus said, “I came that they may have life, and have it abundantly.”

When I asked my class yesterday to share their greatest strength, they all paused. People do not stop to think about their strengths. But each one of them have overcome challenges, heartache, defeat, and health issues just like you and me.

Yet here we all are facing a new day.

So, do not beat yourself up today. The health issue you are facing may seem like a mountain you cannot climb. But remember, God has given you the strength to move every mountain.

Jesus reminded the disciples about this when they could not remove the demons in Mathew 17:19-21

“Then the disciples came to Jesus privately and said, “Why could we not cast it out?” He said to them, “Because of your little faith. For truly, I say to you, if you have faith like a grain of mustard seed, you will say to this mountain, ‘Move from here to there,’ and it will move, and nothing will be impossible for you.”

Mathew 17:19-20 ESV – Then the disciples came to Jesus – Bible Gateway

How to Change

I am praying for a shift in our thinking of health and wellness, so our individual mountains will move for us too!

The shift comes from the strength of our faith. We are a children of God and we house the indwelling Holy Spirit.

When we approach our health like we approach any aspect of loving fulfillment in our lives, there is also a shift in thinking.

Trusting in the Holy Spirit, who loves us, and showers us with reassurance gives us the ability to value our bodies in a new way.

• We want more energy—show us what zaps our energy, Lord!
• We want less pain—-open our eyes to the items that are causing our pain, God.
• We want to be loved and appreciated—-fill the empty places of our hearts, Lord, so we don’t turn to food or drink for comfort.
• We want to maintain our independence—God, strengthen us to do your will, and fasten our desires on you!
• We want clear thoughts and peaceful minds—Only you God, can settle the restlessness in our souls.

It is a journey, my friend. But oh, when we reach that peak and look back at the journey, we see God all over it!

Although you may be like me and battle this flesh every single day. . . and oftentimes lose, He is still with us and helping us.

Once we learn that the physical choices we make each day have an impact on our emotional and spiritual health, we can became intentional about eating and moving.

Study after study proves how what we eat, how we move (or don’t move) our bodies, how we sleep, and how we forgive others affect our mental and physical health.

The good news is, when we change our minds, it empowers us to change our lives.

God has given us every tool to do it in His Word and with His food from the garden.

I’m praying we trust Him and rely on Him in order to see victory and joy instead of the enemy stealing it!

My prayer for you today, friend:

Lord, you are my portion and my lot, my very great reward. Will you be with me and my friend today to help us see contentment in you, and satisfaction and joy in your presence as we read scripture? May your presence fill us with worthiness and grace. Eliminate the feelings of fear, loneliness, shame, and guilt as we lay our hearts open before you. As you give us peace Lord, may we renew our minds to do your will. In fully trusting You, we change our minds, and it empowers us to change our lives.

God bless you,

Mysty

Simplifying Health God’s Way

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.

Happy Hormones Start in our Glands

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:

Hormone Disruptors

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)

God’s Garden Provision Helps Balance Hormones

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:

• Remove as much ultra processed food from the diet as possible.
• Include as much clean filtered water as possible.
• Fast between meals and after dinner to allow the body to digest, metabolize, disperse nutrients where they need to go, and remove waste products.
• Eat 3-4 servings of (clean) green leafy vegetables a day. My 10 Easy Tortilla Wrap Ideas can help you do this!
• Enjoy bright colored yellow, red, and orange vegetables too! They have vital nutrients and antioxidants to help balance hormones.
• Bright red fruits and berries are also designed to help us function at our best! When the refined white sugar is removed from the diet, there is generally no fear of natural sugar. The fiber and nutrients in the fruit are good, too. Of course, those who are insulin resistant, will have to keep and eye on portion sizes of fruit.
• Add fresh herbs and spices to every meal for added flavor and antioxidant benefits.
• Incorporate nuts and seeds in your side dishes, salads, or soups for added protein, fiber, vitamins and minerals.

Don’t forget!

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:

• **Peel back your banana, sprinkle on some cinnamon, and grab a few walnuts to eat with the fruit. Or add the banana to your vegetable and protein smoothie.

• **Strawberries and full fat- sugar free–yogurt with walnuts and a dash of cinnamon is good too!

• **Blackberries, Blueberries, Raspberries with a side of cottage cheese and black pepper.

• **Cardamon sprinkled Grapes, and mozzarella slices or sticks…oh yum!

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.

Recipes with Fiber

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!

Power Salad

Loaded Blueberry & Quinoa Oatmeal –

Quinoa & Black Bean Medley –

Sugar Free Berry Crisp

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.

The question I often ask myself, “Will my chocolate craving ever go away?” came day 8 of our 40 Days to Sugar Freedom fast from a lady wondering the same thing. It is a great question! One that has me thinking about the intrinsic reward of chocolate, and its potential health benefits.

I assume, of course, it must be meeting a need at a deeper level than pleasure.

Let’s face it, for those of us who stuck our fingers in a tub of cocoa while we were kids and placed it on our tongues with great anticipation learned very quickly; without the sugar, this stuff is awful!

 In shocking disappointment, the bitter reality of chocolate’s delight comes crashing down.

Oh, but add that sweet white stuff and it is game on!  I will also say, even addictive.

So, for us die hard chocolate fans, learning to like it with the minimum amount of sugar is key.

But why do we crave chocolate so much?

Although there are many possible reasons both intrinsic and extrinsic, let’s explore some basic biological principles in light of what we see in our environment today.

Experimental food studies show cravings can be a conditioned response and therefore, can be reversed. According to these researchers the short-term avoidance of a particular substance increases cravings, whereas the long-term removal diminishes them. (1)

So, it appears to be a matter of time. The hedonic (or reward system) is associated with dopamine receptors and increasing pleasure. The bible has clear reminders about this type of behavior:

“I said in my heart, “Come now, I will test you with pleasure; enjoy yourself.” But behold, this also was vanity.”

Ecclesiastes 2 ESV – The Vanity of Self-Indulgence – I said – Bible Gateway

Clearly, pleasure and joy associated with any material thing is to be questioned and cautioned. However, I still wonder about the needs of our cells that go beyond temporary enjoyment and how mineral deficiencies “could possibly” drive our need.

A Possible Magnesium Deficiency May Play a Role in Chocolate Craving

First off, according to PubMed, 45% of us are magnesium deficient (2). There are a number of reasons why Americans are deficient, but the two main reasons are processed food and soil depletion.

It is estimated that vegetables grown today have 80-90% less magnesium than they did 100 years ago! Although, farming practices have improved to reverse this matter, since 2000, that is still a big deal, and difficult to replenish.

Furthermore, the article states processed food (which refines and depletes the original food item to a pale and deficient counterpart) interferes with magnesium’s absorption in the body (2). One of the hundred reasons for you and I to eat whole food, all the time.

Magnesium is important for transporting calcium and potassium, cell stability, DNA repair and function, heart health, and energy metabolism.

Are cravings, weight loss problems, and disease connections with lifestyle and ultra-processed foods starting to make sense now?

 I hope so!

You and I need to 3.6 mg/kg of magnesium a day to maintain balance and not be deficient.

A pound of body weight equals 2.2 kg, so divide your weight by 2.2 to find your bodyweight in kilograms and multiply it by 3.6 to find a “general” amount of magnesium you need per day.

Keep in mind this is a general number and varies based on activity (or lack thereof), perspiration, illness, or the body’s ability to absorb nutrients.

According to the USDA good sources of magnesium are:

• Leafy greens (78mg/serving) (I’m taking an educated guess that common purslane and wild violets in your back yard are better sources!)
• Nuts (80 mg/serving)
• Whole grains (46 mg/serving)
• Chocolate (228 mg/3.5 ounces)
• Beans & Legumes (varies 40-60mg/1/2 cup)
• Bananas (32 mg/banana)
• Peaches
• Figs
• Prunes
• Seeds (pumpkin 150 mg /ounce, chia (111mg/ounce)
• Avocados (58mg/ounce)

God knows what you and I need before we need it and He placed everything in the garden and the soil (of your own back yard) to make sure we have it. A gift that is for our good and His glory.

Is It Possible More than One Deficiency in Minerals Contribute to Chocolate Craving?

The second highest mineral we lack is iron. The recommended daily amount for women and men is 8mg per day. Blood loss from a traumatic injury, endurance sports, long-term use of aspirin or nonsteroidal anti-inflammatories, plus heavy menstrual cycles in women can contribute to the problem. (3)

If bleeding is not an issue, there may be intestinal problems with absorption of iron in the gut. Celiac disease, Chron’s, Ulcerative Colitis, and Helicobacter Pylori can inhibit mineral absorption in the colon.

Therefore, it makes sense poor uptake of necessary minerals leaves our cells craving more!

Three ounces of dark chocolate or cocoa has 11.9 mg of iron. Although our brain may not connect the deficiency to the amount minerals in in our favorite snack, I’d say our cells know.

It’s a total guess on my part, but when tastes receptors in the oral cavity activate afferent nerves in the brainstem I begin to wonder. (4) The information pathway travels through the rest of the brain and communicates with the nerve pathways and homeostatic processes throughout the body. (4) 

Wouldn’t it be cool if the brain see’s chocolate and the salivary glands stimulate this neurogenic pathway and get the cells excited for the minerals coming?

 It might be a leap, but if God can create a dog to sense when a seizure is coming on in its master, it’s not much of a stretch to believe He trained tastes and memory to recognize a good source of necessary minerals when they’re present.

Time and research may eventually reveal all we need to know, but in the meantime the best practice to avoid chocolate cravings is the same:

1. Drink plenty of water.
2. Meet the needs of the cells with nuts, seeds, quality protein, fruits, vegetables, and leafy greens.
3. Eliminate processed foods that diminish mineral absorption.
4. Utilize distraction methods when temptations are near. For instance, go for a walk, pray, or think about how the item makes the joints or muscles ache.

I am here for you and have adapted some sugar free chocolate recipes for you! If you need a RN Health & Wellness Coach you know where to find me! I look forward to serving you.

References:

Meule A. The Psychology of Food Cravings: the Role of Food Deprivation. Curr Nutr Rep. 2020 Sep;9(3):251-257. doi: 10.1007/s13668-020-00326-0. PMID: 32578025; PMCID: PMC7399671.

Workinger JL, Doyle RP, Bortz J. Challenges in the Diagnosis of Magnesium Status. Nutrients. 2018 Sep 1;10(9):1202. doi: 10.3390/nu10091202. PMID: 30200431; PMCID: PMC6163803.

Micronutrient Facts | Nutrition | CDC

Anemia – Iron-Deficiency Anemia | NHLBI, NIH

Vincis R, Fontanini A. Central taste anatomy and physiology. Handb Clin Neurol. 2019;164:187-204. doi: 10.1016/B978-0-444-63855-7.00012-5. PMID: 31604547; PMCID: PMC6989094.

My main purpose as a RN Health & Wellness Coach is to help you change the lens you see through. The view you and I have of food, activity, relationships, and self all affect wellness. So, if the frame we see life through is skewed or too narrow, we’ll get stuck in patterns of destructive behavior.

Even if that behavior is contrary to our values!

I say this because so often we can get into a routine out of convenience, we don’t even think about the cost of small, daily decisions on our health. But those daily decisions matter. They matter due to long-term consequences and the possibility of chronic disease. But it’s not all our fault. We are bombarded with advertisements and culturally trained to eat ultra-processed food.

Food that is damaging to our cells.

Just look at this statement from a PubMed study regarding our Standard American Diet, otherwise known as the “Western Diet”…

We may also experience alterations in our DNA, lack of joy, and setting our children up for health issues. Focusing on L.E.A.N.S (Lifestyle, Exercise, Attitude, Nutrition, Spirituality) principles will help you and I avoid that for ourselves and our children.

Learning how to develop routines to move for fun, eat for enjoyment and health, and using inner strengths to bring purpose to decisions is how this RN Health & Wellness Coach approaches behavior change.

If you are faith-based, like me, I take it a step further and
help you see a biblical view of each dimension of wellness.

The Collaborative RN Health Coach Approach

• Walk alongside you and support you as you work through health decisions.
• Help you achieve your desired health outcomes at your set pace.
• Create a wellness vision and design steps to achieve that vision.
• Create a safe environment for you to talk about fears, anxiety, and hopes for the future.
• Connect your strengths and values to behavior.
• Remind you as needed, you are in the driver’s seat and in charge of your health.
• Discuss desired outcomes of biometrics (Lipid and Liver panels), what values mean, and how they place you at risk for chronic disease.
• Use Motivational and Appreciative Interviewing to develop strategies that help you reduce your risk factors.
• Make use of tools to help you make decisions and determine your level of satisfaction with life.
• Create clear, measurable, objective goals to discuss each session.
• Your coach doesn’t give solutions; she assists in helping you gain perspective and help you resolve issues.
• Your coach listens attentively, encourages, and understands you well enough to bring out your best qualities.
• Someone who holds you accountable, believes in you, and helps you stay on track.
• A person who helps you overcome health misperceptions, tackle obstacles, and bring dreams into reality.
• I coach with compassion and offer feedback that is constructive.
• Create an intentional relationship that addresses the five pillars of health–Lifestyle, Exercise, Attitude, Nutrition, and Spirituality for you as a whole person.

RN Health Coach Ethics

As your RN Health & Wellness coach I provide complete confidentiality, and respect in all matters. You and I will have clear boundaries, and act with fairness, impartiality, and without discrimination. We will conduct ourselves with honesty and integrity at all times. It is vital to behave professionally and hold all conversations in strictest confidence unless there is harm to others.

It is also vital to have a distraction free zone when we talk! Cell phones off, not scheduling other activities or guests during meetings, and removing interfering pets or family members is important. Your time is valuable, and every minute we use towards focusing on you is going to help progress.

Overall, it is a relationship that helps you achieve optimal health in a safe and professional manner.

Mysty

I hope this post helps explain the role of the RN Health & Wellness Coach. Health decisions should not be hard. Simplifying health God’s way is a goal I try to reach with all of my clients (who are open to that concept). Since I enjoy growing a garden and developing healthy recipes, you’ll find easy meal ideas in the Garden blog.

Looking up benefits of fruits, vegetables, nuts, and seeds from the National Institute of Health is always fun for science geeks like me, too! I strive to apply these facts to the recipe blogs. Plus, there is encouragement and support for you here, if you want to check out the site. Even if you are not faith-based, I can still help you achieve your goals.

References:

Shi Z. Gut Microbiota: An Important Link between Western Diet and Chronic Diseases. Nutrients. 2019 Sep 24;11(10):2287. doi: 10.3390/nu11102287. PMID: 31554269; PMCID: PMC6835660.

Growing up I heard the saying, “An apple a day keeps the doctor away.”

It does not surprise me that God’s design of this delicious fruit would garner such a saying. Remove the pesticides man slathers over it for marketing it around the world, and you and I have a near perfect fruit.

Apple peels are rich in quercetin, which is the lovely polyphenol antioxidant that battles the most popular virus of our day. However, this antioxidant’s power goes beyond viral protection. Numerous National Institute of Health studies credit it with neuroprotective properties, reducing endometriosis, battling Helicobacter Pylori, and reducing inflammation.

Here is what a comprehensive literature review reveals about the apple:

• Reduced cancer risks were noted in 2004 with 6,000 participants. Estimated reductions in cancer risks for individuals consuming apples was oral (18%) esophagus (22%) colorectal (30%) larynx (41%) Breast (24%) ovary (24%)
• A 2007 study of 478,590 male and female participants in 10 European countries showed participants consuming apples and pears had a significant reduction in lung cancer
• In animal studies with metastatic colon caner cells, apple extracts inhibited cancer cells by 50%
• Also in animal studies, there was a 44% reduction in mammary tumors of rats fed apples
• Human studies showed 43% reduction in coronary deaths
• In animal studies apples reduced total cholesterol 24% and total aortic fatty lesions by 48%
• In 65,535 adult women 10% reduction in the risk of asthma
• Maternal intake of apples at 32-week gestation showed decreased incidence of asthma in their offspring in a five-year follow-up
• Apple juice prevented cholinergic depletion that is associated with cognitive decline
• 28% lower risk of Type 2 Diabetes with the consumption of 2-6 apples per week
• It was helpful in weight loss
• It reduces loss of calcium to retain bone health (1)

The evidence of God’s power and His divine nature is continually revealed through the things that He made. Science proves it, over and over again as they try to figure out how fruits and vegetables prevent disease.

The clear message for you and me, is to enjoy what God provides in nature to heal and sustain us rather than reaching for commercialized products in plastic bags that continually rob our health. Retraining our minds and our taste buds may take some work, but it will be well worth the effort.

Not only can we pause and think about our daily choices of fruit, like apples, for good health; we can intentionally associate opposite choices with poor health.

When you and I start our day with an apple and peanut butter (or a handful of walnuts) we spark our energy stores, satisfy our hunger, and get our day started with antioxidants to help us fight chronic disease.

Apple in Our Arsenal

An apple a day is also a wonderful addition to our diets when we are battling food addiction or chronic disease.

The items we grew up thinking were beneficial; we are now finding are not! In fact, the “Western Diet” of high fat fries, burgers, shakes, fried chicken nuggets, pizza, and macaroni and cheese, and packaged foods are contributing to the majority of inflammatory diseases in our country. (2)

We can even become addicted to the monosodium gluconate, sugar, cheese, and additives in this food. When we become aware of this food’s toxicity, we can align our eating patterns with God’s Word and listen to His warnings about putting things before Him.

“And your ears shall hear a word behind you, saying, “This is the way, walk in it.” When you turn to the right or when you turn to the left.”  

Isaiah30:20-21 ESV – And though the Lord give you the bread – Bible Gateway

When God’s Word says, “This is the way, walk in it.” I know he has my best interest, and yours, at heart.

Commands, rules, and restrictions in both in a spiritual and physical sense, may seem too intrusive on our freedom. However, they are designed for our protection and flourishing.

God knows my heart, what its drawn to and how easily I can trust in “things” for comfort and satisfaction. Therefore, when all those “things” are applied to an empty place in my soul, I still feel lost, lonely, and lacking peace.

However, when I listen to and practice the commands to honor others, have self-control, not put material things before God, not envy or covet what others have, or talk about people in a negative way, I am at peace and content with my life.

My body will also reap the rewards of making better choices.

I will enjoy an apple a day or berries and hope to repair the lining of my blood vessels.  The opportunity to choose high fiber foods with vitamins and minerals over empty calorie sweets becomes ingrained in my mind as valuable.

My friend, when you and I have the power of the Holy Spirit connecting our behavior to our values, we will have victory over food addiction.

I look forward to sharing what I learn with you! If you are in need of a RN Health & Wellness Coach contact me here. I also have delicious apple recipes on the blog like Kale, Apple, & Beet Salad or Gluten Free Apple Tarts you can try!

Either way, I look forward to serving you and simplifying health God’s way!

Mysty

References:

Hyson DA. A comprehensive review of apples and apple components and their relationship to human health. Adv Nutr. 2011 Sep;2(5):408-20. doi: 10.3945/an.111.000513. Epub 2011 Sep 6. PMID: 22332082; PMCID: PMC3183591.

I am not a fan of winter. It’s frigid temperatures and bustling wind drive me to huddle up in scarves and coats! When I’m not bundled up, I am closing myself indoors.  Although this is my nature, I am going outside my comfort zone today and heading outside into the morning light.

God is calling me to the light.

Not just the light of His presence and perfection to heal the darkest corners of my soul, but also to the light of His creation.

“In the beginning, God created the heavens and the earth.  The earth was without form and void, and darkness was over the face of the deep.  And the Spirit of God was hovering over the face of the waters. And God said, “Let there be light, and there was light.”  “Genesis 1:1-3

Genesis 1:1-3 ESV – The Creation of the World – In the – Bible Gateway

Unlike my twenty-year commute to the city for work, working from home gives me the opportunity to start my day this way. I’m no longer leaving before sunrise and returning home after dark.

So, despite my reluctance, I head out. Surprisingly, the crisp cool air coming across my face and in my lungs this morning gives me energy. Among the still quietness, the coolness becomes comforting. As a gentle breeze blows, I begin to relax. Chirping birds, the distant crow of a rooster, and a woodpecker’s steady taps welcome me to morning peacefulness.

It’s so comforting, I am reluctant to return indoors and start my workday. I want to absorb the quiet perfection of morning a little longer.

God knows this. He designed me this way, just like He designed the morning light. The infrared light reaches the eyes, and photoreceptors turn the light into electrical signals that are used throughout the body.

You and I are perfectly designed and placed into an atmosphere designed for us.

In the beginning God separated the light from the darkness. He set a great light in the sky for the day and lesser light in the darkness for night. With advanced technology, scientists are discovering how important this distinction is for you and me in every aspect of our health.

How Morning Light May Help

The morning light, without sunglasses or prescription eyeglasses, sets our circadian rhythm. The internal clock orchestrating our metabolism, hormone balance, and our feeding and fasting rhythms is set into motion.

It is responsible for regulating our body temperature, stimulating cortisol for energy production, and regulating hunger and satiety hormones like leptin and ghrelin.  Adiponectin, our insulin-sensitive, anti- inflammatory -helper- hormone is also kicked into gear.

All this benefit is free at our fingertips with the exposure of 15 minutes of first morning light. This time of day sets our circadian rhythm in the right direction. Friend, that’s better than any cup of coffee or sugary doughnut!

Research institutes know light is so important, they are harnessing some of its power in belts, bands, and upright stands. Near infrared light therapy is used to treat eye diseases, nerve repair, carpal tunnel syndrome, and soft tissue injuries. The therapies improve mitochondrial (the powerhouse of every cell that produces energy and restores cells) function and reduces inflammation. (1)

There is also substantial research for its use in neurodegenerative conditions, neuromuscular disorders, hair regrowth, memory, and mood disorders. (1)

Although these devices are hopeful, they cannot compare to the power of the sun to support our immune systems and overall health.

For instance, Dr. Roger Seheult, has studied infrared light extensively and provides science-based information in his “Sunlight:  Optimize Health & Immunity” video available on YouTube. Although lengthy (2 hours), it helps the general public understand the value of sunlight.

According to Science Direct, only 39% of the sun’s light is visible. The remaining 54% is invisible near and far infrared light, while the last 7% is ultraviolet (UVA –harmful kind) and UVB (used for synthesis of vitamin D). 

Green and blue lights from our LED lights, phones, televisions, and laptops interfere with our circadian rhythm. However, we can get filter apps for our screens or blue blocking glasses to help reduce our exposure in the evening, so our sleep pattern is maintained.

But we need the red and infrared lights throughout the day, so we function at our best potential. I am making the effort to get the light God designed for my function today. I also want to make the effort to get as much as I can each day for maximum mental and physical health.

Ideas to Help You Get Morning Light

Since it is winter, and optimal times of daylight are hard to grab, here are some crazy ideas I’ve implemented this week to make this a daily habit, and one thing I stopped doing at night.

• Getting natural sunlight by lowering my car window on my commute in the morning. The glass is designed to block UVB (not UVA) and infrared light. Since it’s cold outside, I turn up the heat to full blast, and leave my coat and scarf in place. I know, I look like a crazy lady, but I believe the morning light is that powerful. Plus, I am by myself, it’s doable.
•  Sit in my car, bundled up with the window down, maybe with the heat on, at lunchtime.
• Sit on the front porch and enjoy my morning coffee.
• Take a brisk walk in the morning or at lunch.
• Turn off blue light exposure at night, the TV, laptop, phone, and bright overhead lights stop the production of melatonin production at night. We need this master hormone in place to set the rhythm of our sleep cycle in motion.

How about you? What ways do you get the benefits of outdoor or morning light when it’s cold outside?

I am here for you and learning new things every day to share with you! It is a joy serving you, as a faith-based RN Health and Wellness Coach for any of your chronic disease problems. You can contact me here for a free consultation or check out the Strengthen Your Heart Blog for encouragement and healthy recipes!

References:

Zhu Q, Xiao S, Hua Z, Yang D, Hu M, Zhu YT, Zhong H. Near Infrared (NIR) Light Therapy of Eye Diseases: A Review. Int J Med Sci. 2021 Jan 1;18(1):109-119. doi: 10.7150/ijms.52980. PMID: 33390779; PMCID: PMC7738953.

Burgess HJ, Park M, Ong JC, Shakoor N, Williams DA, Burns J. Morning Versus Evening Bright Light Treatment at Home to Improve Function and Pain Sensitivity for Women with Fibromyalgia: A Pilot Study. Pain Med. 2017 Jan 1;18(1):116-123. doi: 10.1093/pm/pnw160. PMID: 27473633.

Welcome to the 40-Day Sugar Fasting Challenge! Getting started for a fast on the right foot is important for success. It can also be intimidating, so let’s take the fear of failure off the table from the start.

First off, you are not a failure if you eat sugar. This is good news, right? You and I may come into a new year with high expectations and begin a fast (or change of life) strong. Then we fizzle out when we don’t see the results, we want in the first week.

Therefore, clear expectations are very important to getting started on the right path. So, here are my top five tips for staying the course for a successful sugar fast.

5 Tips for Getting Started & Staying the Course

1. Clarify Your Why

The main reason I want to fast from sugar for 40 days is________. You may want to have less sugar spikes and rapid drops causing lethargy and brain fog. Or you may connect stiff, achy joints and muscles to the consumption of high sugar items and not want the pain anymore. Whatever the reason is for you, determine the reason and write it down somewhere and post it so you will see it every day.

I’ll tell you why I did this journey last year. I woke up one morning and could not move the middle finger of my right hand off my palm. I had to take the fingers of my left hand and force it back into position. This came alongside excess chocolates at work and dairy. I decided to remove both for a period of four weeks to see if the stiffness would go away. When it did go away, I asked God to help me remove my desire of sugar for good. I didn’t want to be dominated by any substance but led by the Holy Spirit.

Everything is permissible for me,” but not everything is helpful. “Everything is permissible for me,” but I will not be brought under the control of anything.

1 Corinthians 6 HCSB – Lawsuits among Believers – If any of – Bible Gateway

2. Decide What Makes the Journey Worthwhile

The next step in getting started is to decide what makes this journey worthwhile. I picture myself waking up in the next few weeks free of morning stiffness. I’m playing with my grandchildren and chasing them around the house without hindrance. I’m also meeting friends at the YMCA and working out, and the activity helps me feel even better emotionally!

Stress is reduced and coping mechanisms are balanced. Before you know it, I’m going for a walk instead of reaching for a piece of candy or pie! I like this dream so much; I’m going to keep it in the forefront of my mind. Maybe I’ll put an old picture of me playing next to my “Why” statement so I can see it every day.

3. What Am I Facing if I Don’t Do Something?

If I don’t try this 40-day sugar fast now, I am facing more sugar spikes and lows. It doesn’t matter if I am a normal weight or not, if my pancreas is repeatedly stressed like this and releases a huge bolus of insulin every time I indulge, it will wear out! The signs of lethargy and brain fog are a true testament to this happening.

Plus, I’ll be one of those stiff unhappy ladies who gripe and moan about their pain all the time. I’ll stay home more, do less and get bored. When I get bored, I eat. When I get sad, I eat more.

Wait! Who’s in control here, my flesh or my spirit?

You and I can imagine this scenario too, right? We can pray for a change of heart and a new mindset. Remember, our Father’s desire is to give us good gifts. So, it’s a good gift we are asking for, He will give it.

My flesh and my heart may fail,
but God is the strength of my heart,
my portion forever.

Psalm 73:25-27 HCSB – Who do I have in heaven but You? And I – Bible Gateway

4. Begin the Pantry Makeover

Before the fasting begins it may be helpful to remove all temptations from the pantry. One way is to read labels carefully and pay attention to “added sugars” I say added sugars because some foods have naturally occurring sugar (or glucose) and will be considered sugar. However, now manufacturers are responsible for listing all the added sugars in the item as well.

Also, be aware of the sneaky names of sugar on the ingredient labels. Obvious names like beet sugar, syrup, molasses, honey, are present and we recognize them as sugar. However, names like dextran, maltose, turbinado, and others we may not be so familiar with.

We don’t have to waste the products; we can always donate boxes of sugary items to your local food pantry or blessing box. Check out the graphic below for some alternate names of sugar so you become familiar with them.

5. Stock Up on Fresh Fruits & Vegetables

Stocking up on fresh fruits and vegetables helps you be prepared for the days ahead. Although I can’t find the proof, it makes sense that when all of our cells are satisfied at a microscopic level, we will have less cravings. Plus, consuming fruits may also help you through the withdrawal symptoms that occur.

If it gets really bad, you and I may even need a Tylenol for headaches. While we’re at it, we can add some calming lavender and chamomile tea for irritability.

Final Thoughts on Getting Started

Lastly, but most certainly not least, is find a prayer group to help support what you are doing. I am putting a Facebook group together and offering daily prayer and support. You may join the group if you are attending the challenge in 2023. Membership closes at 9pm Tuesday February 21, 2023. My hope is to develop a devotional from the daily scriptures and prayer there, so if you don’t join in time, you will still have a resource.

I am here for you if you need coaching and guidance, too! You can contact me for a free consultation here:

I look forward to serving you and simplifying health God’s way!

Mysty

I love the gift of olive oil! Its many valuable uses, benefits, and flavor are worth sharing and enjoying every day.

“If he offers it for a thanksgiving, then he shall offer with the thanksgiving sacrifice unleavened loaves mixed with oil, unleavened wafers smeared with oil, and loaves of fine flour well mixed with oil.”

Leviticus 7:12

Olive trees have been around long before 5000 BC., one of God’s many gifts to man.

* Israel used it to mix with fine flour and present it to the priests as a first fruit offering. (Lev. 2)

* They used it for burning lamps in the sanctuary (Ex. 27:20)

* Wound healing (Luke 10:24)

* Annointed kings, prophets, and priests (Ex. 29:21, 2 Kings 9:1-3)

* Made cakes and bread (1 Chronicles 12:40)

They cold pressed the precious olive fruit to extract the oil and create their anointing oils, cakes, and bread. How simple life is when living off the land, yet also difficult. According to Bible History, the olives are ripe in September and are harvested and pressed for oil until November.

The branches are picked, and olives removed. They are placed on the stone surface and a large millstone is used to press out the oil. The Bible History site says the word for olive press is Gethsemane.

Oh, how the truest gift of Christ kneeling in prayer in such a place filled with history and purpose come to life!

What Makes Olive Oil a Wonderful Gift?

Olive oil makes the heart glad in more ways than one! It’s such a beautiful gift from God.

Olive oil is made of up of 80% monosaturated fat and 1-2 % polyphenols. However, the geographic location, and the way it’s processed makes a difference in retaining its precious properties.

Nutritional and antioxidant properties of EVOO are related to the presence and concentration of tocopherols, carotenoids, and phenolic compounds that greatly impact human health.

No seed oil (soybean, vegetable, corn, or canola) has these beneficial properties!

I’ll share more about benefits of olive oil tomorrow. Today, I want you to have this simple and delicious dressing to use each day on your salads.

Apple Cider and Vinegar Dressing

1 ounce apple cider vinegar

2 ounces Organic Extra Virgin Olive Oil

2 teaspoons of raw honey (optional)

1 pinch each, salt, pepper, onion powder, or your favorite herb.

Combine, mix well, and enjoy!

I use it on my Kale & Apple Salad and my Broccoli Cherry Salads

Benefits of Olive Oil

God’s gifts just keep on giving, don’t they?

How thoughtful and loving He is to provide such a delicious and functional oil to consume.

Check out these healing properties of olive oil:

*Polyphenols to reduce inflammation, bind to free-radicals, and remove heavy metals

* Reduces oxidized LDL particles and makes platelets less sticky

* Improves glycemic control and insulin sensitivity

* It increased GLP-1 (a hormone in the gut that helps us feel full and delays gastric emptying of food.

* The anti-inflammatory effects also help the liver tissue and fat cells.

*It works as a prebiotic and helps good gut bacteria grow.

My friend, our thoughtful God wants you and I to thrive physically with His provision in the garden and spiritually, through His Son, Jesus!

Gifts worthy of Thanks and praise!

Have a blessed day!

Mysty

Simplifying Health God’s Way

References:

The Holy Bible, English Standard Version. ESV® Text Edition: 2016. Copyright © 2001 by Crossway Bibles, a publishing ministry of Good News Publishers.

Ancient Olive Press – Bible History (bible-history.com)

1. De Santis S, Cariello M, Piccinin E, Sabbà C, Moschetta A. Extra Virgin Olive Oil: Lesson from Nutrigenomics. Nutrients. 2019; 11(9):2085. https://doi.org/10.3390/nu11092085
2. Romani A, Ieri F, Urciuoli S, Noce A, Marrone G, Nediani C, Bernini R. Health Effects of Phenolic Compounds Found in Extra-Virgin Olive Oil, By-Products, and Leaf of Olea europaea L. Nutrients. 2019; 11(8):1776. https://doi.org/10.3390/nu11081776
3. Jasmine F Millman, Shiki Okamoto, Taiki Teruya, Tsugumi Uema, Shinya Ikematsu, Michio Shimabukuro, Hiroaki Masuzaki, Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health, Nutrition Reviews, Volume 79, Issue 12, December 2021, Pages 1362–1374, https://doi.org/10.1093/nutrit/nuaa148