Blessed Bites: Do you nurture your soul?

Happy October and welcome to my table!

I’m thrilled to announce that my new nutritional, devotional study guide for Grace Fueled Calm: Embrace God’s Plan to Reduce Anxiety and Stress is now available in paperback and Kindle on Amazon! It’s perfect for group studies—invite friends to join my live, online course, share the cost, and enjoy meaningful fellowship together.

Also, don’t miss “Connecting Points,” my free, bimonthly Q&A sessions! It’s a great chance to ask questions and learn about nutrition. Head over to Joy Rising Nutrition to register today!

Finally, fall is my favorite season! It’s a beautiful reminder of God’s abundance in creation, with comforting, nutritious foods that help us heal from anxiety and stress.

Grace-Fueled Calm: Embrace God’s Plan to Reduce Stress

Join me for a 5-session dive into this very current, intriguing topic of how we can use God’s guidance to support our mental well-being.

We will explore the destructive nature of anxiety and stress and gain new power tools from God’s word. We will explore the role of nutrition and lifestyle changes to reduce the outcomes of anxiety and stress on our spiritual, mental, and physical health.

Register today for this impactful class. October 15, 17, 21, 23, and 25, 7:00 – 8:00 p.m.

Secure Your Spot

Biblical Reminder of the Healing Process

True healing happens when we focus on these three steps:

  1. Honor Your Body: Make wise choices with food and lifestyle. As 1 Corinthians 6:19-20 reminds us, our bodies are temples of the Holy Spirit, and we should honor God with how we care for them.
  2. Nurture Your Soul: Spend time in God’s Word and in prayer. Matthew 6:33 tells us to seek His righteous and His Kingdom
  3. Focus Your Thoughts: Colossians 3:2 encourages us to “set our minds on things above.” Philippians 4:8 gives us a clear guide on what to think about—truth, purity, and excellence. By harnessing our thoughts, we reduce stress and anxiety (2 Corinthians 10:5).

Fall Comfort Foods and How They Nourish

As the weather cools, enjoying seasonal fall foods can be both comforting and nourishing. The secret is moderation—aim for 85% of wholesome, God-made foods and save 15% for man-made treats. Let’s dive into a few fall favorites and how they benefit our health while reducing anxiety and stress.

Pumpkins and Winter Squashes

These delicious, starchy vegetables are loaded with vitamins and minerals. For instance, according to the National Institute for Health a slice of pumpkin pie provides 488 mg of vitamin A, that is more than what you’d get from carrots or sweet peppers! Vitamin A is one of our antioxidant vitamins that is essential for eye health and immune function. Squashes like butternut and acorn are also rich in vitamins C, B6, fiber, potassium, and magnesium. These nutrients help regulate muscle function, maintain healthy blood pressure, and support gut health. The fiber content keeps us feeling full longer, which is helpful for maintaining a healthy weight and reducing food cravings.

Incorporating these seasonal vegetables into your diet can lower anxiety, stress, the risk of type 2 diabetes, inflammation, and certain cancers, while promoting heart and digestive health. 

Apples

What can I say about apples other than God is so, so, good to us! Apples are sweet, tangy, sour, crisp, and packed with a powerful punch of fiber and polyphenols which help to repair cellular damage. The Journal of Food Science, shares research showing that they are also packed full of iron, zinc, and calcium in addition to antioxidant vitamins C and E. Apples help to prevent heart disease, type two diabetes, osteoporosis, inflammation, obesity, and particular cancers. They also help to promote immune and GI health.

A Hearty Bowl of Chili – The Ultimate Comfort Food with a Nutritional Punch

Chili is one of those dishes that sparks debate. Ask a room full of people how to make it, and you’ll get just as many answers! As a Michigan native, chili was a fall staple in my home. My mom’s chili was amazing! Add some saltine crackers and a cold glass of milk, and it was the perfect way to thaw out those achy bones on a crisp, autumn day.

While chili recipes vary, there are a few universal essentials: a protein source (meat, poultry, or beans), onions, garlic, chili powder, and of course, tomatoes. Fun fact: you can make chili a complete, balanced meal! Serve with a glass of milk, some whole-grain crackers or a baked potato (skin on for extra fiber), and you’ve covered all your food groups.

And guess what? Chili doesn’t just warm your body—it can help soothe your brain! These are some key ingredients in chili that are known to reduce anxiety and stress:

  • Meat offers protein, along with stress-busting nutrients like vitamin B6, B12, iron, zinc, and chromium.
  • Tomatoes bring in vitamin C, folate, potassium, and lycopene (a precursor to vitamin A and a powerful antioxidant).
  • Beans are protein-packed and rich in fiber, folate, iron, copper, manganese, potassium, magnesium, and zinc.

So, next time you whip up a pot of chili, know you’re not just making a delicious meal—you’re serving up a comforting, nutrient-rich bowl that’s as good for your body as it is for your soul!

Baked Apples – Better Homes and Gardens, 1981 edition

Ingredients

  • 4 med. cooking apples
  • ½ cup raisins
  • 2 tablespoons brown sugar, pure maple syrup, or honey
  • ½ teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • 1/3 cup apple juice or water

Directions

Core apples, peel a stripe of skin from the top of each apple.

Place apples in a shallow baking dish.

Combine dry ingredients and place in the center of each apple.

Add liquid to the dish.

Bake at 350 degrees for 40-45 minutes, until apples are tender.

Bast apples several times during baking process.

Fun Facts About Apples

  1. They are the most common universal fruit
  2. People believe it was the forbidden fruit of the garden of Edan however the Bible does not mention any particular fruit.
  3. Apples are the number 1 fruit consumed in the United States
  4. According to Washington State University there are over 7500 varieties of apple worldwide

Thank you for joining me at my table today as I shared about some amazing fall foods and exciting news! 

If you’re interested in learning more about how to nourish both your body and soul through a Bible-based diet, be sure to check out my virtual classes and courses at Joy Rising Nutrition.  Let’s continue this journey together, nurturing our health in a way that honors God.

In health and His love —

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This past Saturday I had the privilege and honor to be the keynote speaker at Christ Fellowship, Port Saint Lucie campus, as they hosted a Community Leadership Gathering.

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