You know the drill. You start a new weight loss program your friend promises is the ONE to master your metabolic meltdown! You do it for three weeks and the pounds don’t budge. You’re hungry, tired, and those doughnuts the company supplied for your team are looking irresistible.

So, forget it. Why bother?

I see this all the time in my social circles and those of my clients. We try something new, and we’re immediately enticed culturally to indulge instead of refrain. So, how do we overcome a stronghold of pleasure sensation in a world enticing us to eat nutritionally depleting food?

It’s a challenge, isn’t it? We want to be healthier and eat more whole food, but convenience and delight in strategically manufactured items keep us coming back for more. Whether it’s salty chips, gooey chocolate, or a fast-food meal, we’re hooked and having a hard time breaking its hold.

Historically and biblically, a stronghold is a place of security and strength, generally thought to be unbreakable. Later, it became a reference to a state of mind. Something that has great power to sway our thinking and our actions, keeping us stuck in a place where we feel trapped.

 For though we walk in the flesh, we are not waging war according to the flesh. ⁴ For the weapons of our warfare are not of the flesh but have divine power to destroy strongholds.

2 Corinthians 10 ESV – Paul Defends His Ministry – I, Paul, – Bible Gateway

The faith-based approach to this dilemma is to switch our focus and ask some simple questions. “Where are my thoughts taking me daily? What emotions are controlling my actions today? Does it line up with the scriptures I am filling my mind with as I face the day? Who has promised to hold me in the palm of His hand despite my feelings of insecurity?”

In the Bible we are taught how the gospel of Christ frees us from sin, shame, and despair. We become a new creation in Christ when we surrender our will to His as Lord. The problem is, the world is very good at deceiving us when it comes to consuming food that does not honor our bodies or give us the fuel, we need to serve God well and complete our assigned tasks.

Locally, the church and its leaders are having a hard time too! Laughing and joking while enjoying the damaging repercussions of this plague are common, as they claim, “We like to eat!” Many, male and female ministry heads have fallen into the societal trap of “nothing is off limits” or indulge at leisure. Food marketers are very crafty in their deceptive ploys and culturally, we are trained to accept whatever they are selling.

Well loved and respected teachers are controlling their pornography urges, settling into a marriage sacrament to enjoy their spouse at leisure, and swearing off alcohol. Yet the fleshly appetite reining uncontrolled in their homes, offices, and social lives continues to expand their waistlines and destroy their health. It also puts their children’s health at risk by setting the example of eating on the run, eating often, and choosing unwisely. Whatever is convenient becomes the norm. Plus, eating for pleasure is acceptable because it is a quick reward for their hard-earned efforts.

A Serious Look at God’s Plan for Us to Thrive

I don’t blame them. I’m just concerned about their welfare and failure to fully thrive in their calling. I sure didn’t know, or was ever taught, how sugar laden cereals, pop tarts, chips, candy, and soda in abundance were damaging my cells as a child and young adult. I blindly fell for the well-marketed goodies for years before God began showing me His divine nature in the things he made. . . for our good and His glory.

Once I truly understood how overconsumption of ultra-processed food contributes to metabolic meltdown, I took a different stand for myself and my family. It is my prayer that the local church gains the knowledge and wisdom to do the same.

God’s plan, the third day of creation, put over 8,000 antioxidants in plants, vegetation, and herbs. All BEFORE he created Adam and Eve. He knew they would face the temptation of their stomachs, desire something forbidden, and fail miserably at obeying Him. It is a solid reminder of how our flesh is harder to deny and resist than the devil.

God’s plan was beautiful. His plan was completely capable of sustaining, rebuilding, and nourishing us throughout life with His garden goodness and His presence walking in the garden. However, sin entered, and corruption, disease, and frailty of the mind and body followed. Spiritually depleted and cast out of the garden our ancestors, and their children after them, began to reap the consequences of sin.

That is another reason His plan is so wondrous and consuming. Before the first words of Light and Life came from His mouth, God arranged with His Son, Jesus, and the Holy Spirit to redeem and restore future generations to Himself. By surrendering our hearts and will to Him, we are forgiven and restored to right relationship with the Father forever.

Even though we still face the temptations of our day in how we live, how we think, and how we behave, His indwelling Holy Spirit guides and leads us with a strength we simply cannot grasp or fully understand. But through faith in Him, we are quietly and gently encouraged to call on his strength when ours is depleted. He is present when we want to do good but the temporary indulgences of this life promise comfort here and now.

What if you and I take a serious look at what is most important to us and our family. Realistically we know the factors of metabolic syndrome don’t happen overnight. The excess weight, high blood pressure and blood sugars, as well as an expanding waistline and cholesterol continually creep up at every yearly checkup.

Mentally, we chalk it up as part of the aging process, being too busy to cook, working too hard, or being stressed out. But have we ever considered what a toll this process is taking on our bodies? What about the habits and health of our children?

It is serious and concerning, but the good news is: The metabolic meltdown can be reversed with some simple and consistent methods.

Master Metabolic Meltdown for Life

Metabolic Facts for The Whole Family

In a Lithuanian study of overweight and obese 10- to 17-year-olds, 21.3% had metabolic syndrome and roughly 12% had insulin resistance. (1) As A sedentary lifestyle, obesity, and insulin resistance are triggers metabolic syndrome.

Tips to Get Us Out of a Metabolic Meltdown

Tip number one is to find our why! Let me share something very personal with you, the stronghold for me at one time was sugar. I would give it up for Lent and go back time and time again. But one year I led a 40-day sugar fasting challenge with a group of ladies on Facebook and had to confront the temptation daily. I wrote about it, looked up facts about sugar daily, and faced my temptations biblically, while sharing all the information with others.

Guess what finally happened after the forty days were up?

I FOUND my why! I did not want to be mastered by anything, but Christ. Nothing in this world can satisfy me like Christ. Nothing gives me more peace, or helps me through stress, loneliness, fear, pride, or anger like Christ. I am praying the same for you. The best accountability partner in the world is a small $1 notebook and a pen to journal our thoughts, prayers, and struggles in.

Tip number two is to focus on our strengths and not our weaknesses. Take a look at the graphic below and write down your strengths. There are just a few listed to get you started, but there are so many more!

Think about what you do well. How do you do it well? What are your thoughts on where those skills come from? Most of my clients say, “I really don’t know. I’ve never thought about it.” Well, I am asking you to think about it, make a list and pray about how God wants you to apply your strengths to your metabolic health.

For example, busy parents are taking their kids to school, working, feeding and nurturing their families with organizational skills, determination, and resiliency! All because of love, thankfulness, willingness, and looking forward to a happy, healthy life. All of this motivation can be applied towards lifestyle, intake, frame of mind and exercise, too, with some strategic steps.

Tip number three is to start with one thing to change, master it, then start another. I’ve been there with you. We’ve both started strong, changed everything and fizzled out because it was too overwhelming.

When we approach health with small, consistent changes we are more likely to develop habits. Habits that are enjoyable and become second nature to us. We are not sucked in by the latest social media influencer in their bikinis or shorts showing off their slim bodies and wash-board abdominal muscles. The realistic and life-changing power in us is individual to us, through the strengths God gave us.

What works for you and me is very different than what works for them. We have to find the one thing to get us started. As we gain success with the new thing and master it, we slowly gain the confidence to keep doing it. Not only does renewed confidence act as a shield of protection against temptation, but it also propels us forward to add another strategy.

Strategies for Mastering Metabolic Meltdown

So, lets wrap up mastering metabolic meltdown with some serious strategies, shall we? Download the graphics below as a reference. We can then decide how we want to implement a new strategy for ourselves and our family.

It may be intentionally thinking about how we want to fuel our bodies for doing the tasks God has called us to do. Our motivation is wanting to feel better, have more energy to do things with others, or losing weight.

Stress and emotional eating play an important role in how we approach food. Once again, keep in mind, how we are trained culturally to rely on convenience and pre-packaged foods. It is socially acceptable to feed ourselves and our children items that are not going to give us the fuel, or the energy we need to learn and grow.

In fact, in many places throughout the United States, it is countercultural to pack lunches, eat fruits and vegetables, or bring leftovers to work. Determining why this is important helps keeps our decision to be healthy in place. We smile at the puns, laugh with the teasing, and see through the guilt of others as they struggle with loss.

The loss of comradery in poor food choices and a witness of our resolve has them questioning their own behavior. Recognize it for what it is and roll with it in love and strength.

Lastly, but certainly not least, is the strategy to find activities we can do and enjoy!

Movement is so important for fighting metabolic meltdown! We have better blood and lymphatic flow to remove toxins. We expend excess calories, we develop stronger bones and muscles!

Everything works better when we move more! Our mood, our outlook on life, and getting fresh air fills us with strength and renewed purpose.

I hope this faith-based approach to metabolic meltdown is helpful for you. Please know that I pray for you as you read this, so you are empowered by the Holy Spirit and your God-given strengths to reverse, prevent, or overcome chronic disease and health issues plaguing your family.

I am here for you and can help you set a plan in place to implement these tips and strategies with my MetS Busters 12 Week Metabolic Program. Check out my coaching services for the full spectrum of programs and services offered here. Together, we will master metabolic meltdown!

References:

1. Smetanina N, Valickas R, Vitkauskiene A, Albertsson-Wikland K, Verkauskienė R. Prevalence of Metabolic Syndrome and Impaired Glucose Metabolism among 10- to 17-Year-Old Overweight and Obese Lithuanian Children and Adolescents. Obes Facts. 2021;14(3):271-282. doi: 10.1159/000514720. Epub 2021 May 5. PMID: 33951670; PMCID: PMC8255643.

Healthier Eating is a difficult start for families who have never embraced fruits and vegetables as daily nourishment. Imagine growing up in schools, homes, daycares, and churches where everything is in a plastic bag or taken out of a box. Culturally, it’s not our fault, it is exactly what you and I have experience day after day, and year after year.

The beautiful and glorious plan of God the first week in the garden is shattered as we replace natural whole ingredients for fake imitations. Food manufacturers come along enticing us with high-priced marketing techniques and flashy packaging to purchase their slow poisons just like the serpent enticed our first parents, Adam and Eve, to sin.

We miss out on the juicy goodness of fresh fruit running down our chins and the crunchiness of fresh vegetables. But we don’t have to! It can be easy and delicious when we retrain our taste buds to God’s original plan in the garden. We can embrace the challenge, live an intentional way and make life for ourselves and our little ones much happier.

It may be difficult at first. Healthier eating is a challenge for littles or grown-ups who are not used to eating the bitter flavor of vegetables and have a taste for sweet and salty. This is where perseverance and effort play a role.

Because better health for our family and ourselves, is worth giving vegetables at least 3 bites and 3 separate tries so we acquire the taste adjustment necessary to make a change. Some experts say it takes as many as 20 tries to like a vegetable! Let’s at least try 3.

Another drawback is getting used to the texture of vegetables! Chewing slowly and thoroughly allows our palate to get used to the new food.

Don’t’ give up! Our health is worth the extra effort!

There is also a misunderstanding of what is good or what is real food. Myths abound!

The first myth is thinking ultra-processed products are food. The reality is packaged food is a sad comparison to the real thing.

Not only that, but it also has additives, preservatives, flavorings, and dyes that are known to make us sick. The original food is lost deep in the manufacturer’s pit.

However, when we begin to branch out and eat fresh fruits and vegetables, we learn to change our taste buds and the taste buds of our children.

Whole food, in its natural form comes to life in us and feeds us well. Giving us the energy and stamina to get through the day.

We’ll also find our kids, calmer, less hyperactive (without all the processed sugar and dyes) and more manageable.

The other myth is that “eating healthier is too expensive.”

When you and I measure our items and count the true cost we see that fake food is more expensive.

Take a look at this grocery comparison chart for some basic breakfast items to get an idea of what I mean:

I get it. Everything is expensive right now!

But even though this chart is from last year and eggs are much more expensive at this time, there is a way to calculate the true cost.

Ounce for ounce eating healthier is much cheaper and saves us money because we are not prone to every virus out there!

Staying healthy and not going to the doctor saves us money. We are saving money building our immune systems and the immune system of our children.

The next question is usually well what do we eat? Where do we start?

Start small!

Add some fruits and vegetables to your diet each week.

Buy some fun looking salad mixes and serve them with each meal.

Buy root vegetables and others (squash, sweet potatoes, zucchini, beets, Brussel sprouts, etc.) and roast them in the oven at 375 with olive oil, paprika, onion powder, salt and pepper for 25 to 30 minutes.

Season cauliflower, carrots, broccoli, spinach, kale and others with your favorite spices, or just plain salt and butter and sauté until lightly cooked about 5 to 10 minutes. It’s delicious.

There are 12 ounce bags of frozen vegetables in the grocery store. Just empty them into a glass bowl with some salt and butter and microwave them for 3 minutes, stir and microwave one more minute.

Never cook the food in plastic, it leaches plastic particles into the food and damages our health.

Some people don’t trust microwaves, if you are one of those people, just place them in a skillet and cook over medium heat. Add salt and butter and cook covered 8 to 10 minutes, stirring frequently.

Thin sliced meats, like chicken tenders, salmon, cod fish, turkey patties, beef patties, cook 5 minutes each side and are done in 10 minutes.

Think healthy, simple, variety of color, and on the table in less than 30 minutes.

That is my go-to method for cooking family meals.

The average family, man, woman, and child needs approximately 0.8 to 1 gram of protein/lb. of body weight. But that varies with the resources we follow. The USDA Daily Recommended Amounts can be calculated here:
DRI Calculator for Healthcare Professionals | National Agricultural Library

Too much sugar is hard on our teeth, skin, hair, bones, brain, blood vessels, and liver.

We need all those organs to keep us up right and functioning. Our kids need those organs working well so they can learn and grow without being in the doctor’s office every week or picking up the latest virus!

Yep, our immune systems love much healthier food.

A Simple Healthier Eating Tool I Use from My 1st Coaching Program with Dr. Sears Wellness Insitute is Traffic Light Eating.
It looks like this:

**Note: Sedentary children & adults with Insulin Resistance -Prediabetes- or Diabetes will have to limit fruit to one serving to avoid sugar spikes**

Taking the time to learn about green go foods for better skin, less illness, better behavior, is a benefit for the entire family!

Learning that children need healthy, fiber rich carbohydrates like whole grains will help their tummies! They have smoother, easier bowel movements, feed their good gut bacteria, and get more nutrients!

Check out these recipes for fiber rich breakfast ideas for your family!

Raspberry Millet Breakfast Bars (You can substitute Oats for Millet)
Energy Boosting Breakfast Brownies
10 Sugar Free and Hearty Meals for Breakfast
Peanut Chocolate Chip Muffins
Sweet Potato and Pecan Pancakes

I Have So Many Ideas for Getting Started with Healthier Eating!
Here is a Shopping List:

The ground turkey can be split in half and used for two recipes:

1. Ground sausage: 1 tsp salt, 1 tsp onion powder, 1 tsp pepper, 1 tsp coriander or cumin, 1/4 cup avocado oil. Mix all the spices and oil well with the ground turkey and sauté until browned. Use it for omelets, scrambled eggs, or add 3 tbsp of flour and 2 cups of mild stirring often to make sausage gravy!
2. Use the other half of the ground turkey to make meatballs (you can easily freeze these for another meal for another day once they are baked) add 1/4 cup olive oil, 1/2 tsp garlic, 1 tsp onion powder, 1 tsp salt, 1/2 tsp pepper, 1 tbsl parsley flakes, roll into 1 inch balls and bake on a cookie sheet 20 minutes at 350.

How About Some EASY Fresh Baked Bread?

This is not your ordinary bread loaf!

It doesn’t have cancer causing bromide or other preservatives (less than 2% per package labels) or bleached flour that is in white bread and lasts years on the shelf!

Nope! This bread is fresh and delicious and will MOLD in 2-3 days AS IT SHOULD, if it’s not eaten right away.

I will usually wait until it’s cool, slice it and freeze any leftovers for the family to eat later in the week for toast or thawed 30 seconds in the microwave for a grilled cheese or grilled sandwich.

Easy No Knead Bread Recipe and Video is here!

Make your own tortillas! You can have the entire family join you for the fun!

Once cooled, they store easy in the refrigerator in a plastic bag.

My favorite tortilla recipes are here!

Don’t let the process intimidate you, once you begin to make your own and let the kids help, you’ll have fun and love them so much no other tortillas will compare!

If you need classes in your community and want me to come and help, I will!

It’s late in the day and numerous thoughts of food come into my head. Three trips to the cabinet and refrigerator follow each other consecutively. The battle of food cravings begins. It’s also a signal to stop and re-evaluate where I’ve been today, emotionally, spiritually, and physically.

As Christians, you and I have comfort knowing we are in the world, but not of the world. We are passing through as sojourners moving through space and time. The call on our lives is to never get settled here. Rather, look with longing towards our true and permanent home. It is also a way to learn. Through trial and error, sadness and fear we cast off temporary comforts here and hope for the glory of a heavenly home.

A place incomparable to our greatest joys on earth. It’s a home without sadness or pain, sorrow or neglect. A residence of fullness, contentment, and joy that fills us to the brim and overflows.

In our hearts we relish the higher journey as our spirits are seated in heavenly places. The spectacular place we will eventually call our permanent home is with an Awesome and Mighty Father. Although, still here in bodily form, our souls linger on the thoughts of permanent peace.

Therefore, the temporary comforts of food cannot compare with the true cravings of our souls. These misguided setbacks in our thinking give us pause as we reframe them into an opportunity. We can reflect on true comfort, physical needs, and spiritual growth.

Question to Ask Ourselves as we Battle Food Cravings

1. How much water have I drank today? Did I start my morning with 16 ounces of water? Am I thirsty?—Thirst can be mistaken for a false sign of hunger.
2. Have I eaten enough protein today? The average person needs 0.8 to 1 gram of protein per kilogram of body weight. Protein acts as a natural stimulant to suppress our hunger hormones. So, starting our day with adequate protein and consistently eating it throughout the day is a very effective way to battle food cravings.
   Good sources of protein are Oikos or Chobani yogurt with 20 grams Protein and zero sugar (stevia). Another is Cottage Cheese. Ground Turkey, Chicken, Salmon, lean grass-fed beef, black beans, chickpeas, or pea powder are also good sources.
3. Am I eating enough fiber? Fresh greens, fruit with pulp, and small amounts of whole grains like quinoa, wild rice, or oats are very filling and meet our bodies mineral needs at a deep satisfying level. Fiber helps fill us up, move waste products out of our systems and feed our gut bacteria to help them release hormones that also help us stay satisfied.
4. Where am I emotionally? Am I feeling lonely, sad, defeated, discouraged about someone or something? How does God want me to deal with this emotion? What do the Psalms say about this emotion and what can I read to encourage me in this moment? God’s word says I am never alone; He is always with me. Is there a friend I can talk to, or a group I can join that will help me feel included and cared for? Where can I volunteer this week and give some of my talent, helping me feel useful and give my life purpose?
5. Do I need a multivitamin to help me reach my nutritional needs? It is possible I am not getting the trace minerals necessary for all of my cells through food? A good third party tested and certified multivitamin is a good battle strategy.
6. Am I starting my day with sugary items and setting my taste buds up for a quick fix all day? What would be a better choice to start my day?

Scriptures to Battle Emotional Food Cravings

Once you and I question the cause of our trips to the cabinet we can decide how to counteract the trigger. Drinking a couple of glasses of water is an easy fix. Grabbing some much-needed spring greens and protein are, too!

The not so easy task of identifying and confronting emotions is a little more complicated. That’s why I like to talk honestly and openly about these emotions with God. He sees and he knows what I am thinking and feeling.

Opening my bible and finding the verses of promise brings me peace. Meeting people who feel the way I feel reassures me I am not alone in feeling this way. Knowing there is light and purpose in this crazy world through the living and inspired words of Scripture calms my mind and my cravings.

So, if you are in as much need as me for some redirection in the area of food cravings, I am happy to share a few of my favorite passages of Scripture.

In honor of my dad, I am using the New Living Translation for comforting Scriptures today. He loves the simplicity of the wording, and it helps him understand the text better. Knowing his time is short here on this earth gives me a glimpse of my own future and the hope we have in Jesus.

But let all who take refuge in you rejoice; let them sing joyful praises forever. Spread your protection over them, that all who love your name may be filled with joy. For you bless the godly, O Lord; you surround them with your shield of love.

Psalm 5:11-12

 And the Father who knows all hearts knows what the Spirit is saying, for the Spirit pleads for us believers in harmony with God’s own will. ²⁸ And we know that God causes everything to work together for the good of those who love God and are called according to his purpose for them. ²⁹ For God knew his people in advance, and he chose them to become like his Son, so that his Son would be the firstborn^[ among many brothers and sisters.

Romans 8:27-29

No matter what emotional trial we face as Christians, we have the power of God’s Word to help us battle any craving. If we internalize it as the inspired and revealed Word of our Creator, it has the power to diminish every stronghold in our lives! (2 Corinthians 10:4) Especially comfort food.

Taking simple steps to re-evaluate where we are in our thirst, emotions, and our intake will give us time to consider the root of our behavior. I think you and I will find the more we place our trust in God, the stronger we become battling cravings.

Remember, I am here for you if you need a faith-based RN Health and Wellness Coach! You can request and appointment with me today!

I look forward to serving you!

Sources say 88% of the American population is metabolically unhealthy! Glycemic control is one element that plays a major role in helping us understand how metabolic health declines. We define metabolic disease as a waist circumference in men greater than 40 inches and greater than 35 inches in women. We may also see climbing blood pressure, cholesterol, and blood sugars at each yearly physical.

Continuous glucose monitors are making an impact in some circles to curtail these climbing health risks. They are all the rage in hip young athletic enthusiasts who are trying to understand their glycemic response and cheating blood sugar spikes.

It’s understandable to have concern about blood sugars when one in three adults in America have prediabetes and it is a major risk factor for developing Type 2 Diabetes and heart disease.

Does the young athlete have cause for concern for a glycemic response, too? If they are headed towards insulin resistance, yes.

Glycemic response is a reflection of circulating blood sugar after eating. The response will vary based on the amount of glucose absorbed from the food, it’s entry into circulation, it’s exit from circulation due to tissue uptake, and the liver’s ability to regulate glucose. (1)

The use of continuous glucose monitors among people with and without diabetes has brought to light how long a person’s blood sugar stays in a particular range. The time in range (TIR) for higher verses tighter glycemic numbers are associated with increased microvascular complications.

 Although experts still argue about its validity, glycemic index and glycemic load have science to back up their use as a valid tool in managing metabolic syndrome. Simply because it helps those with metabolic syndrome, diabetes, and prediabetes choose foods that have less impact on blood sugar. The measurement of how quickly carbohydrates break down into sugar for these individuals is important!

Glycemic Control Matters, But It’s Not An Indicator of Healthiness

The higher the number on a scale of 1 to 100, the more a food increases blood sugar.  However, glycemic index or load should never be considered in isolation, but in relation to the other aspects of a food’s energy contents, like fiber, micronutrients, and protein.

Just remember, whole food is and always will be your friend in health and preservative filled, packaged fake foods will not only spike blood sugar, but make your body work harder to detoxify its contents. Yep, fake food is your cell’s sworn enemy.

Therefore, a more sensible and accurate way to consider these other variables is to look at the glycemic load, which was developed by Harvard researchers.

Glycemic Response—Glycemic Index
Glycemic Response	Glucose in the bloodstream after eating in the individual. **A Spike of 30 to 40mg/dl per meal is ideal in most sources**	Rate depends on: Glucose absorbed from food, it’s entry into circulation, how quickly tissue uses it, and the liver’s ability to regulate glucose.
Glycemic Index (GI)	The rate at which blood sugar rises with food in relation to pure glucose. It does not consider the overall nutrient profile (antioxidants/vitamins/minerals)	Low GI < 55 Medium between 56 and 69 High GI is >70
Glycemic Load (GL)	The quality and quantity of food. Cooking, amount of ripeness, and processing affect the glycemic load, too. MAKE IT SIMPLE FOR YOURSELF AND DOWNLOAD THE FREE GLYCEMIC INDEX/LOAD APP	Low GL is 10 or less Medium is between 11 and 19 High is 20 or more

Keep in mind, the health of the individual and the ability of their muscles and liver to utilize the available glucose really does matter!

If someone has diabetes, gastroparesis, poor gut health, insulin resistance, fatty liver, inflammation, or is taking medication to lower their blood sugar; their glucose response is going to be different than a healthy individual with none of these issues.

Also, just because a food is low in glycemic load, does not mean it’s healthy! Remember hydrogenated trans fats? They are also low in all GI and GL numbers but a travesty to the health of our blood vessels. So, if you haven’t thrown out all your fake butter and pie crust yet, maybe start there.

Back to the main point: You and I need to understand even “healthy” individuals see a spike in blood sugar with simple carbohydrates (white flour, rice, sugar, juice, sodas, etc.).  Therefore, since we are all different and blood sugar response is a concern for us, it makes sense to know how we respond to the food we eat.

Steps to Measure Glycemic Response and Questions to Ask When Numbers are High

 However, we don’t need to invest in an expensive continuous glucose monitor to figure this out. We can buy a $30 glucometer at our local retail store and check how we respond to the food we eat.

How do we do that?

A fasting blood sugar is checked first thing in the morning without any food or drink on board, the desired result should be less than 100mg/dl. If it is consistently greater for more than a few days, we want to ask ourselves a few questions.

• “Did I eat late last night after dinner?”
• “Did the items I ate and drank for supper have too many carbohydrates and sugar and not enough fiber and protein?”
•  “Did I get enough movement in yesterday?” “Am I getting sick with a virus, or am I stressed?”

All of which can elevate blood sugar.

Another way to check blood sugar is to eat breakfast, check blood sugar 30 minutes later to see how the blood sugar spikes. Then again two hours after the meal to see how well our bodies utilized the sugar available. Established entities today say two hours after a meal blood sugar should be less than 180mg/dl. If it’s the old Endocrinology standard and the optimal level of 140 mg/dl, even better!

Now, I realize three finger sticks may be a bit much, but you do not have to do this every meal. You can record the day’s breakfast numbers, then the next day check before and after lunch, the following day, check before and two hours after dinner.

Recording each day’s rotation of meals, food consumed, spikes, and post meal blood sugars, will give you a nice journal by the end of the week to evaluate and make changes. It will also be a journal to share with your health care provider.

Intentionality is Key

Knowing blood sugar levels after meals helps us be more intentional about the choices we make.  “Why push our bodies to do the hard things they were not meant to do?” “Why tax and push our bodies to respond to repeated stressors like a high glycemic response, when it’s already working overtime to remove the everyday waste from our environment?

You know, the pollution, pesticides, herbicides, plastic particles, and ultra processed food without fiber.

Since we are becoming more aware of toxins, and endocrine (hormone) disruptors in our food with the Yuka app, it makes sense to check out an international table of glycemic index and glycemic load resource, too. It is available for you to review at Diabetes Care and will be found in this link:

International Tables of Glycemic Index and Glycemic Load Values: 2008 | Diabetes Care | American Diabetes Association

You will see very clearly after surveying this list of foods how much we need more fiber in our diet and less simple carbs.

Fiber is Your Friend for Cheating Blood Sugar Spikes

An analysis of 135 million people across 185 studies suggests a15-30% decrease in all cause mortality in people who eat a higher fiber diet. This includes a decrease in deaths from cardiovascular disease, diabetes, colorectal cancer, and incidence of heart attacks and strokes. (2)

If you and I are looking for an easy and delicious way to decrease our risk factors maybe we can eat more fiber each day!

We can do that by simply adding nuts and seeds to our main dishes, or increasing our intake of fresh fruits and vegetables with every meal.

Why fresh?

It is thought that 80-85% of vital antioxidants, and nutrients are lost with cooking. We need the enzymes and phytonutrients available in our fresh produce to help us fight disease. The fiber present helps us remove waste products, keeps us feeling full longer, and feeds our gut microbes well!

In turn, the gut microbes give us short chain fatty acids that help us control blood sugar better and lower cholesterol.

Cheating blood sugar spikes just got a little easier and tastier, my friend! Check out the site for more information on tasty fiber and well rounded whole meal ideas.

References:

1. Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019 Feb 2;393(10170):434-445. doi: 10.1016/S0140-6736(18)31809-9. Epub 2019 Jan 10. Erratum in: Lancet. 2019 Feb 2;393(10170):406. doi: 10.1016/S0140-6736(19)30119-9. PMID: 30638909.

Carbohydrate quality and human health: a series of systematic reviews and meta-analyses – PubMed (nih.gov)

A metabolic and immune system reset is possible with the goodness from God’s garden. Is it a cure all? Well, there is some solid research it has been a cure for some people. In many areas of disease, it has been a life saver.

I like anything that works as a jump start to reset the way we fight disease and get our metabolism functioning better. More to the point, it was God’s plan to provide it for us when He created our first ancestors. Everything is in the garden to keep blood pressure stable, reduce painful arthritis, and eliminate multiple gut issues.

So, if you’ve heard of the Fasting Mimicking Eating plan, developed by Dr. Valter Longo stay tuned. He perfected i a detox meal plan and many have felt the results. If that is you, continue with that 5-day meal cycling plan as instructed by your health care provider.

However, if you have already done the plan for 3 months or 6 months as suggested to restart metabolism and improve the autoimmune system and want similar recipes to mimic as a maintenance plan a couple of days per week, this post if for you!

Now, remember, this way of eating is only temporary, and it is not medical advice, you have to follow your health care provider or dietician for that, right?

Also, in his book Dr. Longo advises people with kidney problems, people taking blood sugar lowering medications, and those over 70 or under 18 to obtain medical supervision, or not do a fasting mimicking plan at all.

This 2-day Recipe Guide is intended for those people who have already been approved to follow the plan by their doctor or healthcare provider and have not experienced nutritional deficiencies or medical problems.

Oh, and you’ll lose a few pounds or maintain weight loss when you use the recipes in your two-day per week maintenance routine.

Prep Day for System Reset

The following recipes can be prepared in 2 hours with clean up! You’ll need plenty of storage containers for these handy snacks and entrees.

Crackers for the System Reset

The Value of Intermittent Fasting for System Reset

Intermittent fasting is defined as not eating between meals or after dinner. Yes, it’s that simple. It always boggled my mind to follow Diabetes guidelines for instructing people with diabetes to eat three meals a day and two snacks.

SAY WHAT? Eating all day is what gets people with Type 2 DM in trouble in the first place. Notice, I said Type 2. If someone has Type 1 DM or Type 2, and is just starting insulin, the instruction process may be a little different until they adjust to their medication.

Regardless, continual eating (especially without moderate activity) will continually spike insulin and fat storage, whereas intermittent fasting lowers blood glucose and prevents excess insulin spikes.

It is a sad example of a broken paradigm that is counterproductive to a system reset a fasting mimicking plan offers.

System Resets Require Water!

While we are talking about the importance of fasting and eating clean, let’s not forget water. It is and always will be our appetite suppressant, fuel starter, and best nourishment! We are wise to start the day with at least 8- 16 ounces of water a day, before anything else!

In the hospital, when people are dizzy, and their blood pressure drops —-we give them fluid!

Let’s face it—we have to have it. Our cells crave it, and we feel like absolute crap when we don’t get enough of it for our joints and ligaments! And when we wake up from an 8 hour fast, we are dehydrated and need it to get our bodies ready for the day.

If you don’t like water, add a little cranberry juice or half of a lemon to flavor it more. Rest in the fact that your liver, kidneys, and bladder will be happy—even if your taste buds are not.

The amazing thing about repetitive action is, eventually, those taste buds come around too.

More System Reset Recipes

After all, taste is important when it comes to enjoying life, right? I want to arm you and your family with delicious soups, stews, and side dishes that leave you feeling full and satisfied, not deprived.

That is the whole purpose of this post and a system reset recipe maintenance guide. The Derailing to Detox in 7 Days post has many more ideas and recipes available too, so please check it out for more heart healthy, fasting mimicking ideas!

Remember what God puts in the garden is good! I am here for you and want the best for you and your family. If you need a RN health coach to help you out book a discovery, call here: Mysty Pfeffer Wellness Coaching – Georgetown, OH (clientsecure.me)

I will leave you today with some heartfelt prayers for restoration spiritually and physically! God’s word reminds us to resist the devil and he will flee. He is the god of this age and of “worldly” things that distract us from health and purpose.

We can be deceived in our hearts in regard to following Jesus and in our bodies by falling for marketing schemes and addictions that steal our health physically.

The disciples following Jesus suffered both, physical and spiritual pain, yet they remained steadfast in their trust and hope for a life with Him eternally. We can too!

 And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you.

1 Peter 5:9-11 ESV – Resist him, firm in your faith, knowing – Bible Gateway

Thanks for stopping by and checking out the health tips and recipes! Share it with a friend if it is helpful!

God bless you!

Ok, January week 3 meal prepping is underway for the week! Hang in there, busy friend, this is doble! I will list the items and the cost and keep it simple for you.

How are we thinking differently these days about meal prepping?

Maybe we’ve made the decision to move more, have a better attitude, trust the Lord more and the world less, or maybe we are making better choices in our eating habits.

The thought patterns may be small but. . Oh! How effective they become when we take one step at time, master it, then move forward.

Intention is the key for me when it comes to all of these factors. I have to start with prayer, then move to Bible reading first thing in the morning.

As the day progresses so does writing tasks, workflow, moving, and eating. One of my favorite things to do to make my life flow more effectively and help me stay on track is to meal prep.

Although I move between making wraps and quinoa bowls, soups, salads, and meat dishes. . . all play a huge part of my meal prepping days and being intentional.

January week 3 Meal Prepping is super simple and delicious:

Keep in mind, I use organic in all of my meals as much as possible because of the heavily laden pesticides sprayed on our food. So, the prices below reflect that cost.

If organic items are not available or I can’t afford them, I soak the food in baking soda and vinegar to remove the pesticides and rinse them well. I do this with organic, too!

Here are January Week 3 Items and the cost:

• Organic whole chicken —-$16 (sometimes I get two when they are close to expiration, so keep an eye out!)
• Carrots —$2.99 for 32 ounces
• Celery—$2.79 one bunch
• Onions—$1.59
• Garlic—$1.99
• Salsa– $1.79
• Spring greens–1 lb—$5.99 or 5 ounce container for $3.29
• Wraps–-Make your own, the recipe I have makes 12 medium wraps, or 16 small. I seriously could not find a decent wrap on the Kroger website that has quality ingredients. If you find one use it!

So, a total cost of this meal prepping is $29 (rounded up) is for 6 servings of soup, 12 Wraps (I already had the flour), and 6 salads. That’s three days of eating for two in our house. It may be two days if you have young children, or 1 day if you have growing teens!

How to do it!

One whole organic chicken in the Instapot for 32 minutes (its 8min per pound)

Chop carrots, celery, onions, and garlic.

Get a small jar of salsa ready (or chop fresh tomatoes/peppers/onions)

You’ll be finished chopping in less than 32 minutes.

Pull the chicken out carefully, and let cool a few minutes until it’s ready to handle.

Separate it into three sections, removing the gristle and bones (I totally puree all the tiny bones and meat in my bullet and only the large bones and skin are wasted, I keep it for my chili) keep the broth and place it in the soup pot of veggies.

One section is shredded for wraps, one for soup, and one for a salad.

Salads

I love a good salad, don’t you? We cannot beat the vitamins, minerals, fiber, and antioxidants in a salad! We were made to enjoy and savor good veggies! The trick for many who are not too crazy about thier vegetables is SEASONING!

Yes, we want to baby that bibb like we do our steak. It brings out the flavor and makes the experience more enjoyable. For instance, a little mineral salt, a sprinkle of onion powder, a good salt free seasoning like Kirkland’s from Costco are all xcellent ways to pop the flavor of salad greens.

If you need ideas for salads check these out on the blog!

Here are the links:

Don’t you get excited when life becomes a little easier and you don’t have to think about what to cook for dinner every day?

There are more ways to use wraps on this blog so please check them out! I am here to serve and encourage you in your health journey! It does take work, but I think you and I are up to the task!

Devotion

We can’t do this alone; it takes a good network of supportive people. It reminds me of Nehemiah rebuilding the wall around Jerusalem in the Bible. He had the torn down wall, ruined city, and the people on his heart. Mourning what was lost and thinking about its previous splendor and purpose to honor God, he stepped up to make a difference in the lives of his people.

He rallied each family, and side by side, they began to work on the portions of the wall around Jerusalem.

So, we built the wall. And all the wall was joined together to half its height, for the people had a mind to work.

Nehemiah 4:6

Nehemiah 4 ESV – Opposition to the Work – Now when – Bible Gateway

Amazing things happen when we have a mindset to do the work. Whether it’s moving more, arguing less, loving exponentially, or eating healthier.

Our bodies rally to do the internal work of restoring and repairing our cells the way God designed them to do. The preservatives, additives, pesticides, and poison of the world and food are no longer appealing to us or our children.

Sometimes it takes planning and sacrifice, but the key is keeping it simple and enjoyable, with our focus on the prize.

The prize is good health, a stronger body that fights infection well, and a clear mind. God’s plan established the ingredients for both thousands of years ago in the garden of Eden.

The mountain of resistance we face is daunting and the only way we can climb it is with a consistent plan in place. A plan that satisfies and doesn’t make us feel deprived!

For instance, I can take any of these items to a party and enjoy the party. Once I’ve fed my cells, I can take a small piece of whatever delightful dessert is catching my eye.

I have found, when my cells are satisfied, there are fewer cravings and dissatisfaction. So, a small piece of chocolate or a sliver of cake is enjoyable and savorable as it tops off my healthy meal! I may even choose not to eat it at all!

Regardless of how you approach your battle strategy in being healthier spiritually and physically, I am here for you! Let me know how you’re doing and if you need more wellness coaching, we can do a discovery call!

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