Like many of us, I grew up on margarine.  We were told for decades that butter is bad for us and that saturated fat should be avoided.  So, why did I make the simple switch from margarin to real butter – and never look back?

Today, we’re taking another look at this creamy, delicious food, butter.  What does the Bible say about butter.   Why our bodies need healthy fats and why it may be time to stop fearing the foods God created.

Could one simple pantry swap help you start making healthy eating simple again?

Butter is back, people!  Let’s talk butter.

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Which is better Butter or Margarine?

Butter:  made from only cream and maybe added salt

Margarine a replacement for butter:  made from hydrogenated highly processed seed oils requiring about 12-16 ingredients which includes stabilizers and preservatives

The health benefits of pasture-raised, grass-fed butter due to its special nutritional profile:

Heart & Blood:  anti-oxidants A, D, E, & K, CLAs and vitamin K2 helps prevent arterial plaque buildup, blood clotting
Brain:  great source of cholesterol & saturated fat to support neurological & nerves, cell membrane integrity
Immune:  potent anti-oxidants, cell protection, neutralizing free radicals
Bone & Cartilage:  regulate calcium metabolism, cartilage stability
Omega-3s Fatty Acids (EPA & DHA) & Butyric Acid:  protection that covers nerves, lowers inflammation, joint health, helps fight arthritis and eczema
Hormones:  supplies precursors for estrogen and testosterone
Gut & Metabolic:  gut microbiome support, anti-inflammatory, improves insulin sensitivity, stabilizes blood sugar, quick clean energy source
Eyes:  abundance of retinol vitamin A & E critical for protection of eye retina & lens
Anti-Bacterial – Anti-Microbial – Anti-Fungal properties:  help combat intestinal infections and candida overgrowth
 THIS WEEK’S PANTRY SWAP
This week, with what we’ve learned, revisit your pantry and may I encourage you to swap out just one to start or go all-in with any oils or fats that might not measure up to God’s design.

Need ideas, check out my Ingredients page here:  https://breadroots.com/healthy-eating/

Related Episodes

05 – Salt Isn’t the Enemy – Here’s What Matters

06 – Why Your Body Needs Fat – Clear the Confusion

07 – Healthy Fats – What to Buy & Avoid

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The Godly Nutrition Podcast is your place for cutting through the confusion surrounding healthy eating and returning to simple principles rooted in God’s design for our bodies.

Each episode offers practical wisdom, biblical encouragement, and clear guidance to help you confidently make healthier choices for yourself and your family.

For more resources on whole foods, grain milling, homemade bread, and more, visit Bread Roots, where you’ll find education and inspiration for living a God-honoring, nourishing lifestyle from the kitchen outward.

This podcast is for educational purposes only, not professional advice.

Bread Roots Website:  https://breadroots.com/

About Tracy:  https://breadroots.com/about/

Bread Roots Ingredients Page:  https://breadroots.com/healthy-eating/

Join Godly Nutrition & Bread Roots Email List:  https://breadroots.com/about/signup-form/

Be sure to share this podcast with 2 of your friends who may be struggling with healthy food confusion.  Share Godly Nutrition Podcast

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Disclaimer:
The information provided on this podcast or on my website is not intended to diagnose or be considered as medical advice.  Consult your doctor or other health care professional for your personal medical and nutritional needs.  The information provided is based on research and personal experience of the author and is for general educational purposes only: 

• Teaching principles of healthy eating and food preparation.
• Suggesting general meal plans.
• Educating on the benefits of specific nutrients for overall health.

The post 08 | Is Butter Healthy? The Truth About Saturated Fat appeared first on Bread Roots.

Which cooking oils are actually healthy? What cooking oils should you avoid? And what healthy fats should you keep in your kitchen?

In this episode we’re taking the confusion out of healthy cooking oils and fats and making it practical. I’m sharing the fats and oils I personally use in my kitchen, why I choose them, and one simple pantry swap you can make this week.

Last week, we talked about why your body needs fat. This week, we’re putting that knowledge into action and looking at the difference between natural fats and highly processed oils.

Some of the oils and topics we’ll talk about in this episode:

• What I look for when choosing healthy cooking oils
• Extra virgin olive oil
• Unrefined and expeller-pressed coconut oil
• Flax seed
• Butter and ghee
• Lard and bacon fat
• Beef tallow
• Avocado mayonnaise
• Sesame oil
• Highly processed seed oils
• Why I avoid soybean, corn and canola oil
• How to make a simple healthy pantry swap

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THIS WEEK’S PANTRY SWAP
This week, with what we’ve learned, revisit your pantry and may I encourage you to swap out just one to start or go all-in with any oils or fats that might not measure up to God’s design.

Need ideas, check out my Ingredients page here:  https://breadroots.com/healthy-eating/

NEXT WEEK’S EPISODE
God’s fat-gift, Butter

Related Episodes

04 – Whole Grains Made Simple – Start with Brown Rice

05 – Salt Isn’t the Enemy – Here’s What Matters

06 – Why Your Body Needs Fat – Clear the Confusion

————————-

The Godly Nutrition Podcast is your place for cutting through the confusion surrounding healthy eating and returning to simple principles rooted in God’s design for our bodies.

Each episode offers practical wisdom, biblical encouragement, and clear guidance to help you confidently make healthier choices for yourself and your family.

For more resources on whole foods, grain milling, homemade bread, and more, visit Bread Roots, where you’ll find education and inspiration for living a God-honoring, nourishing lifestyle from the kitchen outward.

This podcast is for educational purposes only, not professional advice.

Bread Roots Website:  https://breadroots.com/

About Tracy:  https://breadroots.com/about/

Bread Roots Ingredients Page:  https://breadroots.com/healthy-eating/

Join Godly Nutrition & Bread Roots Email List:  https://breadroots.com/about/signup-form/

Be sure to share this podcast with 2 of your friends who may be struggling with healthy food confusion.  Share Godly Nutrition Podcast

————————-

Disclaimer:
The information provided on this podcast or on my website is not intended to diagnose or be considered as medical advice.  Consult your doctor or other health care professional for your personal medical and nutritional needs.  The information provided is based on research and personal experience of the author and is for general educational purposes only: 

• Teaching principles of healthy eating and food preparation.
• Suggesting general meal plans.
• Educating on the benefits of specific nutrients for overall health.

The post 07 | Healthy Cooking Oils: What to Buy & Avoid appeared first on Bread Roots.

Dietary Fat

Just hearing the words makes some people nervous.

For decades we’ve been told many nutrition myths like:  eat less fat, choose a low-fat diet, and avoid saturated fat.

But what if we’ve been asking the wrong question?

What if the real question isn’t… “Should I eat fat?”

What if it’s…  “Which fats did God design my body to use?”

Today we’re going to clear away one of the biggest nutrition myths and discover why healthy fats aren’t something to fear—they’re something your body was created to need.

Let’s make healthy eating simple again…God’s way.

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Saturated Fats = Strong Fats

Monounsaturated Fats = Gentle Fats

Polyunsaturated Fats = Delicate Fats

Over Processed Seed Oils = Factory Fats

God created fat for a purpose.  Our bodies must have them.

THIS WEEK’S PANTRY SWAP
This week’s pantry swap assignment:  Open the cabinet where you keep your cooking oils.  Read the labels and ask yourself, “Which of these are closest to the way God made them?”

Healthy change begins with awareness.

NEXT WEEK’S EPISODE
Which fats to buy?  Which ones belong in your kitchen?
And which ones don’t.

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The Godly Nutrition Podcast is your place for cutting through the confusion surrounding healthy eating and returning to simple principles rooted in God’s design for our bodies.

Each episode offers practical wisdom, biblical encouragement, and clear guidance to help you confidently make healthier choices for yourself and your family.

For more resources on whole foods, grain milling, homemade bread, and more, visit Bread Roots, where you’ll find education and inspiration for living a God-honoring, nourishing lifestyle from the kitchen outward.

This podcast is for educational purposes only, not professional advice.

Bread Roots Website:  https://breadroots.com/

About Tracy:  https://breadroots.com/about/

Bread Roots Ingredients Page:  https://breadroots.com/healthy-eating/

Join Godly Nutrition & Bread Roots Email List:  https://breadroots.com/about/signup-form/

Be sure to share this podcast with 2 of your friends who may be struggling with healthy food confusion.  Share Godly Nutrition Podcast

————————-

Disclaimer:
The information provided on this podcast or on my website is not intended to diagnose or be considered as medical advice.  Consult your doctor or other health care professional for your personal medical and nutritional needs.  The information provided is based on research and personal experience of the author and is for general educational purposes only: 

• Teaching principles of healthy eating and food preparation.
• Suggesting general meal plans.
• Educating on the benefits of specific nutrients for overall health.

The post 06 | Why Your Body Needs Fat – Clear the Confusion appeared first on Bread Roots.

Salt isn’t the enemy!

SALT is one of our true Health Heroes

God made salt and it’s a powerhouse of minerals to do the body good!

Find out what the professionals say VS true biological science.

Discover the differences between table salt VS unrefined salt.

This episode is part of the Simple Pantry Swaps to Clean Eating series, where each episode focuses on one easy change that can help simplify healthy eating.

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Unrefined Sea Salt References: 

Redmon Real Salt (my favorite), here in America out of Utah.  It is an ancient uncontaminated underground salt reserve where they practically scrape it off the wall and put it in a bag.  Color:  like sand

Himalayan Pink Salt from Pakistan.  It too is an ancient uncontaminated underground salt reserve.  Color:  pink to deep red

Celtic Salt from the coastal regions of France, Portugal and other places.  Color:  light gray to deep charcoal

There are other unrefined salts available.

Either way go for a compete whole un-refined salt and do your body some good.

Remember, next week will be part 3, healthy fats, with a bonus on butter; and check out last week’s episode:  Whole Grains Made Simple – Start with Brown Rice

Be sure to share this with a friend.

We are making eating healthy simple again, God’s way

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The Godly Nutrition Podcast is your place for cutting through the confusion surrounding healthy eating and returning to simple principles rooted in God’s design for our bodies.

Each episode offers practical wisdom, biblical encouragement, and clear guidance to help you confidently make healthier choices for yourself and your family.

For more resources on whole foods, grain milling, homemade bread, and more, visit Bread Roots, where you’ll find education and inspiration for living a God-honoring, nourishing lifestyle from the kitchen outward.

This podcast is for educational purposes only, not professional advice.

Bread Roots Website:  https://breadroots.com/

About Tracy:  https://breadroots.com/about/

Join Godly Nutrition & Bread Roots Email List:  https://breadroots.com/about/signup-form/

Bread Roots Ingredients Page:  https://breadroots.com/healthy-eating/

Be sure to share this podcast with 2 of your friends who may be struggling with healthy food confusion.  Share Godly Nutrition Podcast

——————–

Disclaimer:
The information provided on this podcast or on my website is not intended to diagnose or be considered as medical advice.  Consult your doctor or other health care professional for your personal medical and nutritional needs.  The information provided is based on research and personal experience of the author and is for general educational purposes only: 

• Teaching principles of healthy eating and food preparation.
• Suggesting general meal plans.
• Educating on the benefits of specific nutrients for overall health.

The post 05 | Salt Isn’t the Enemy – Here’s What Matters appeared first on Bread Roots.

Are you on the journey to a healthier whole food diet?

Are you wanting to make some pantry swaps but not sure where to begin?

Today is your lucky day.  This episode is part one of a three-part series about simple pantry swaps without the panic.

In my first three episodes I laid a foundation of whole foods verses over processed manufactured food-products, even products designated ‘healthy’.  If you haven’t heard those yet, I encourage you to go back and do so.

Since the transition to a whole food’s life-style is a step-by-step process, we will start with what I have found to be four foundational stones to build upon:  Whole Grains – Salt –  Fats & Oils – and Bonus:  Butter

At first, I was going to start with salt because it is absolutely vital for a healthy human body despite what the experts say.  But as I studied the LORD corrected me to begin with whole grains. 

Why?  Because when it comes to food and nutrition that is where He began in Creation. 

——————–

The Godly Nutrition Podcast is your place for cutting through the confusion surrounding healthy eating and returning to simple principles rooted in God’s design for our bodies.

Each episode offers practical wisdom, biblical encouragement, and clear guidance to help you confidently make healthier choices for yourself and your family.

For more resources on whole foods, grain milling, homemade bread, and more, visit Bread Roots, where you’ll find education and inspiration for living a God-honoring, nourishing lifestyle from the kitchen outward.

This podcast is for educational purposes only, not professional advice.

Bread Roots Website:  https://breadroots.com/

About Tracy:  https://breadroots.com/about/

Join Godly Nutrition & Bread Roots Email List:  https://breadroots.com/about/signup-form/

Bread Roots Ingredients Page:  https://breadroots.com/healthy-eating/

Bread Roots Tracy’s Whole Wheat Chocolicious Chocolate Cake:  https://breadroots.com/whole-wheat-chocolate-cake/

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Rice Key Nutrients Differences:

• Fiber: Brown rice 3.2-3.5 g per cup – White rice only 0.6g
• Minerals: Brown rice offers substantially more manganese, magnesium, and phosphorus in each serving – White rice, barely any
• Vitamins: Brown rice is rich in B vitamins for good gut health, particularly high in thiamine (B1) and niacin (B3) is great for neurological health – White rice only provide only a few synthetic vitamins
• Macronutrients: Brown rice has slightly more protein and fat per cup which contributes to its lower glycemic indexing of 50-55 – White rice 72-79 some reaching the 89 range

Dietary Considerations

• Blood Sugar Management: Brown rice is superior for blood sugar management and micronutrient absorption; feeding the gut what it needs

Shelf Life:  Because Brown rice is a whole grain it should be consumed within 6 months; where as White rice cans sit on the shelf for two years or more.  What does that tell you?

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Be sure to share this podcast with 2 of your friends who may be struggling with healthy food confusion.  Share Godly Nutrition Podcast

Disclaimer:
The information provided on this podcast or on my website is not intended to diagnose or be considered as medical advice.  Consult your doctor or other health care professional for your personal medical and nutritional needs.  The information provided is based on research and personal experience of the author and is for general educational purposes only: 

• Teaching principles of healthy eating and food preparation.
• Suggesting general meal plans.
• Educating on the benefits of specific nutrients for overall health.

The post 04 | Simple Pantry Swaps to Clean Eating – Part 1 – Whole Grain Brown Rice appeared first on Bread Roots.

Have you ever wondered why there is a ‘health food’ section in the grocery store?

That question leads one to ask the next question:  What does that say about all the other foods represented in that same store?

Hmmm…

Don’t get caught in the grocery store “Healthy Food” Trap!  Learn how to spot foods that wear a “healthy” mask.

——————– 

The Godly Nutrition Podcast is your place for cutting through the confusion surrounding healthy eating and returning to simple principles rooted in God’s design for our bodies.

Each episode offers practical wisdom, biblical encouragement, and clear guidance to help you confidently make healthier choices for yourself and your family.

For more resources on whole foods, grain milling, homemade bread, and more, visit Bread Roots, where you’ll find education and inspiration for living a God-honoring, nourishing lifestyle from the kitchen outward.

This podcast is for educational purposes only, not professional advice.

Website:  https://breadroots.com/

About Tracy:  https://breadroots.com/about/

Join Godly Nutrition & Bread Roots Email List

——————–

HV – Popular Brand Ranch Dressing Ingredient List
Vegetable Oil (Soybean and/or Canola)
Water & Buttermilk
Sugar
Salt
Less than 1% of:
Spices Garlic*, Onion*, Vinegar
Phosphoric Acid:  In food -It serves as an acidulant, flavoring agent, preservative; commercially – industrial cleaners or rust removers
Xanthan Gum:  Prevents ingredients from separating
Monosodium Glutamate:  Lots of side effects
Natural Flavors:  That’s suspect
Disodium Phosphate: 
Sorbic Acid
Calcium Disodium EDTA:  Added to Preserve Freshness
Disodium Inosinate and Guanylate:  flavor enhancer

Do we really need any of those chemicals in our food?  No, we don’t.  Make it yourself and avoid all that stuff.  See episode #2 for my ranch dressing recipe.  Easy peasy!

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My Chocolicious Chocolate Cake:  https://breadroots.com/whole-wheat-chocolate-cake/

——————–

Be sure to share this podcast with 2 of your friends who may be struggling with healthy food confusion.  Share Godly Nutrition Podcast

Disclaimer:
The information provided on this podcast or on my website is not intended to diagnose or be considered as medical advice.  Consult your doctor or other health care professional for your personal medical and nutritional needs.  The information provided is based on research and personal experience of the author and is for general educational purposes only: 

• Teaching principles of healthy eating and food preparation.
• Suggesting general meal plans.
• Educating on the benefits of specific nutrients for overall health.

The post 03 | The Grocery Store “Healthy Food” Trap! How To Tell If You Are Really Eating Clean appeared first on Bread Roots.