Part of overcoming fear and anxiety is learning to trust Jesus.  When I let myself get side tracked that's when I find myself overwhelmed with fear.  Releasing, whatever that thing is that's making me so fearful, to Jesus is the trusting part.  My sister, Trisha taught me about releasing.  She said, "You may have to release it several times a day."  To release is to verbally tell Jesus I give this (whatever your struggle) to You, Lord.  Leaving it with God means you are not worrying about it anymore.  Let God handle it.

As God has brought me to encountering peace I am learning to keep my body healthy.   We all know eating healthy affects our body but, did you know food also affects your mood/emotions?   Just watch the calm child's behavior change after eating a candy bar!  I have minimized my intake of caffeine and sugar which can make anxiety worse.  With that note, I wanted to give you a few ideas of what a week of healthy dinners might look like.

DINNER:

Sunday:  Stir fry vegetables, spaghetti squash with baked chicken thighs. 

Cut spaghetti squash in half, scoop out seeds, rub with olive oil & salt.  Place in large casserole dish upside down, add 1/3 cup of water.  Bake spaghetti squash 425 degrees for 40 minutes(depending on size)  Watch last 10 minutes to avoid overcooking.  You want it to be a little firm, cooked just enough to fork out. When cool enough to handle, using a fork, pull the squash toward you.  It will separate into noodle form.  Finish cooking in bone broth, salt, garlic and paprika or cayenne.

While the spaghetti squash cooks bake chicken thighs.  Dab with a little grass fed butter, salt, cumin, garlic.  Bake covered for more juicy thigh.

Ideally have the vegetables cooking at the same time.  Chop your favorite stir fry vegetables.  I use carrots, zucchini, onion, mushrooms.
Once everything is done, plate placing the spaghetti squash as your base, then your chicken and veggies.  Great topped off with grass fed cheese.

Monday:  Power Bowl

Packed with nutrients thus named power bowl.  This meal is exciting because you can change out your toppings and have it several times a week.  Start with a base.  I use quinoa.  So in your bowl dip your quinoa, top with egg over easy, avocado and apple.  Power bowls usually have a dressing.  The last time we had this I used left over pumpkin soup as the dressing.  The family loved it.

Tuesday:  Eggplant Pizza

Peel and slice eggplant. (thickness according to your liking)  Salt and let sit for 15 minutes.  This will draw out moisture.  Dab with paper towel.  Spoon your favorite sauce onto each piece.  Marinara and pesto are great choices.  Now, load it up with cheese and your go to toppings.  I enjoy black olives and mushrooms.  Goes great with a side salad.

Wednesday:  Poached Salmon with Baked Sweet potato & Green Beans

Season salmon with salt, cilantro, garlic, paprika.  Cook in chicken bone broth until temps done.  Bake sweet potato, add dab of butter.  Cook green beans in a little water mostly steaming, salt & pepper to taste.  Serve green beans atop your sweet potato.  Drizzle Coconut Aminos or Bragg's Liquid Aminos for added flavor.

Thursday:  Crockpot White Beans with Sautéed Kale

Soak beans overnight in water and tablespoon apple cider vinegar.  In the morning rinse and place in crockpot, cooking all day.  Season with chicken bone broth, butter or olive oil and your favorite herbs/spices.
Sautee chopped onion and Kale in coconut oil until tender.  Dip out a bowl of white beans, add kale to top and grass fed cheese if you like.  Finish off with sauerkraut.

Friday:  Hamburger and Quinoa Salad

Quinoa salad is soaked & cooked quinoa mixed with cilantro, 1 chopped mango, 1 cucumber, 1/2 lemon juiced and salt to taste.  Serve with grilled hamburger using lettuce or gluten free bun.

Saturday:  Left overs

Pile up any leftovers and add a salad if there's not enough.  Top your salad with an egg over easy for extra protein, using the yolk for dressing.


I just want to make sure I'm feeding my family with nutrient dense foods that will fuel our bodies while promoting a healthy body, mind, spirit.  Thank the Lord He made the food we need to accomplish this endeavor!

Thanks for reading!  Please share your favorite healthy recipe.

As I mentioned in my last post my greatest fear and anxiety came from sickness.  Fear and anxiety were beginning to make my digestion sick.  So, as God helped me overcome these peace takers He led me in gaining knowledge of how to stay healthy. 

The area I want to share with you today is "Nutrition."  You may be familiar with Hippocrates', the father of modern medicine, famous quote, "Let food be thy medicine."  Eat food that promotes health and avoid food that will take it away.

In the Old Testament God gave the Israelites food laws.  Now, I know we are not under law but grace. God, whom made our bodies, knows the ins and outs of taking care of them.  I, being a Christian, need to feed this temple of the Holy Spirit health promoting foods not health taking.   So, instead of choosing food made in a lab I choose to eat food closest to how God made it.

In order to maintain a healthy body I focus on feeding my family a whole food diet which includes:  clean meat (clean meaning organic grassfed without antibiotics and hormones), organic vegetables, healthy fats, organic whole fat dairy, soaked nuts, legumes and grains, organic bone broth and fermented food.  We recently moved 17 hours across country!  Finding some of these foods have been challenging in our new location.  I will keep digging until I find all that we need!!  If you are having trouble finding organic food check out your local farmers market.  If a farmer has organic they usually have a sign  advertising it. Check the website eatwild.com,  do a google search for local organic farms. You can usually buy organic grass-fed beef in bulk, organic grass-fed milk and vegetables from the farm.  If this doesn't get you anywhere visit www.westonaprice.org they have local chapters of volunteers who can help you find organic and whole fat products.  And if none of the above pan out for you visit online grocery stores like thrive, azure, or Amazon.

To eat whole food meals I have to plan ahead.  I buy bulk staples of grains and soak 8 hours in water and apple cider vinegar "with the mother".  This reduces phytic acids breaking down the hard coating that make them difficult to digest and cause cavaties.  I don't always chop everything in advance but in the past my kids have enjoyed helping me with this chore.  Win, Win they learn knife skills and I get help in the kitchen.

My boys helping chop veggies.  Note the focused faces!

This week I'd like to share a week's worth of Breakfast meals. 

SUNDAY

Soaked oatmeal with butter sweetened with honey or maple syrup.  Add blueberries or any kind of fruit

Monday

Blueberry Muffins-combine 3 eggs, 1/2 cup melted coconut oil, 1/2 cup honey & 1/2 tsp sea salt.  Add 1/2 cup coconut flour & 3/4 tsp baking powder.  let it thicken for 5 minutes.  Add blueberries.  Bake 325 for 15-20 minutes. ("Maker's Diet Meals" by Jordan Rubin w/Josh Axe & Deb Williams)

 

Tuesday

Morning Smoothie-blueberries, half a cucumber, 1 or 2 bananas, half of an avacodo, 1 cup of organic spinach and cold water, yogurt to taste

Wednesday

Frittata-sauté onion,  mushroom, zucchini and carrot, until tender.   Add 6 scrambled eggs, garlic powder, salt & pepper to taste.  cook with lid on til done.  top with grassfed cheddar.  serve with sauerkraut.

Thursday

Yogurt Fruit Cup-Organic unsweetened yogurt, sweeten with honey or maple syrup, add your favorite fruit & organic granola

Friday
Buckwheat Porridge-soak groats overnight, rinse, add water above buckwheat & cook on medium 15-20 minutes.  Use emulsion blender to make smooth.  Add 1/2 coconut milk, honey or maple syrup & your favorite fruit.  It also tastes great with unsweetened cocoa powder. ("The Art of Eating Well" Hemsley Hemsley)

Saturday
Quinoa Egg Cups- mix 1 to 1 1/2 cups of soaked cooked quinoa with 6 uncooked scrambled eggs, garlic powder, grass fed cheddar, 1 cup of steamed broccoli, 1 cup of cooked organic sausage.  Place in muffin pan & cook 20-25 minutes.

Please share what's your favorite whole food breakfast. 

Check back soon as I share a week's worth of dinner meals!  

Tip:  Buying whole foods can be more expensive.  If you have to, start slow.  Replace a few items each week with clean food until your pantry is stocked.  Go in partners with someone and buy that half a cow.  And finally, pray for wisdom to know how and what to eat.  If you ask, God will give you the wisdom you need.

DISCLAIMER:  Any information in this blog is not intended to diagnose, treat or heal any illness.  Seek a medical expert for any health concern.  I have no affiliation with any site or person I have recommended.