1 THE DANIEL PLAN PARTICIPANT GUIDE FOR EBENEZER...

1 THE DANIEL PLAN PARTICIPANT GUIDE FOR EBENEZER BAPTIST CHURCH

TABLE OF CONTENTS

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Stores & Recipes Page 26

Articles within this guide are owned by The Daniel Plan


God is the power and energy behind all transformational change and that includes making the lifestyle

choices necessary for you to become healthy. As you follow The Daniel Plan, you will discover that you

have a part to play in getting healthier, but God will energize your efforts and give you his strength to do it

(Philippians 4:13).

Faith is the foundation of The Daniel Plan, teaching us to depend on God for everything we need to make the

changes that will create and sustain a healthy lifestyle. No longer relying on our own willpower, we tap into

the ultimate source of power and wisdom: our Creator. God’s power is the key to every transformation

change in our lives, including our health. You may have tried other wellness programs with limited success,

but focusing on only physical health doesn’t provide you with the foundation you need to sustain a healthy

lifestyle in the long-run. Many of us are disciplined when it comes to spiritual practices like reading our

Bible or going to church, but we may not have that same discipline when it comes to caring for our physical

health. Others are careful about eating habits, but ignore caring for the soul. The reality is that our spiritual

health and physical well-being are intimately connected — and each can strengthen the other

Where God guides, he provides. What he calls you to do, he equips you to do. All that’s required is your

commitment. His invitation is one that offers an abundant life, creating a vibrant faith, an energetic body and

a resilient mind. Choose to rely on Jesus. Don’t succumb to worry, instead choose to follow him.

“Let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfecter

of faith.” Hebrews 12:1-2


God has given you a unique mission in life, and therefore only you can fulfill it. In order to run the race he

has set before you, it is imperative for you to be physically healthy and strong.

Start by building your faith by plugging into God’s power and moving into a deeper relationship with him.

Each day set aside time to talk with him, read his Word, and pray. This daily practice will set the foundation

for your journey, a journey that will transform you from the inside out.

The Daniel Plan is built with love as the motivation. It is an experience framed by God’s unconditional love

for you. As you enter into an intimate, loving relationship with Him, you will learn to love him back, and

love whom God made you to be, while learning to give and receive love from others.

“For I am convinced that nothing can ever separate us from his love. Death can’t, and life can’t. The angels

won’t, and all the powers of hell itself cannot keep God’s love away. Our fears for today, our worries about

tomorrow, or where we are—high above the sky, or in the deepest ocean—nothing will ever be able to

separate us from the love of God demonstrated by our Lord Jesus Christ when he died for us.” Romans

8:38–39 (LB)

The Bible tells us that lasting change begins with committing your body to God. Romans 12:1-2 says, “...

give your bodies to God… Let them be a living and holy sacrifice - the kind he will find acceptable. This is

truly the way to worship him. Don’t copy the behavior and customs of this world, but let God transform you

into a new person by changing the way you think. Then you will learn to know God’s will for you, which is


good and pleasing and perfect.” (NLT, emphasis added)

Open your Bible and choose a verse that encourages you. Write it down where you can refer to it, or put

it in your mobile device. Read it every day. Try memorizing it, and share it with someone you love. Consider

memorizing one verse each week, and soon you will have a library of truths and promises to call upon when

you need them in your daily life


YOUR LIFE IS SHAPED BY YOUR THOUGHTS By Rick Warren

“Let God transform you into a new person by changing the way you think.”

Romans 12:2 NLT

You cannot become all God created you to be until you understand the five factors that influence

your identity. The first two are chemistry (how you are made) and connections (your relationships).

You are a product of the way God created you and of the relationships in your life.

Your identity is also influenced by your circumstances and your consciousness. Circumstances

are the things that happen to you and around you — none of which you control. You are a

product of the trauma, troubles, suffering, shame, shock, pressures, and pain that have shaped

your life. Perhaps even abuse has affected your identity. If you’ve ever had a series of failures or

a catastrophe, it has left an indelible mark on who you are.

Consciousness is how you talk to yourself. But you know what? If you talked to your friends the

way you talk to yourself, you probably wouldn’t be friends anymore, because our thoughts are

filled with the lies we’ve heard from other people that we’ve let simmer and fester. When we

repeat other people’s thoughts in our head, they go deeper and deeper in our consciousness,

and they begin to shape our identity.

Proverbs 4:23 says, “Be careful how you think; your life is shaped by your thoughts” (LB). Your

thoughts don’t have to be true to hurt you; you just have to believe them. If you tell yourself

your marriage won’t last, then it won’t. If you’re afraid you can’t do something, then you won’t.

Your thoughts run your life!

Your circumstances may be out of your control, but God is in control of everything. Your

thoughts shape who you are, but you can change the way you think. Your circumstances and

consciousness have shaped who you are, but the way you respond to your circumstances and

the thoughts you choose to believe will shape the rest of your life.


The Daniel Plan is about abundance, not deprivation. You will be invited to eat

delicious whole foods that bring vitality and energy to your body and mind. It’s

all about learning that even your food choices can honor God and his purposes

for your life (1 Corinthians 10:31).

What's on your plate?

The Daniel Plan focuses on the core food groups of healthy carbs, healthy fats, healthy protein, healing spices, drinks, and superfoods. And The Daniel Plan gives an easy guideline to use for any meal:

● 50 percent non-starchy veggies ● 25 percent healthy vegetable proteins ● 25 percent healthy starch or whole grains ● Side of low-glycemic fruit ● Drink—water or herbal iced teas with “Then God said, I give you every seed-bearing plant on the face of the whole earth and every

tree that has fruit with seed in it. They will be yours for food.” Genesis 1:29


YOU NEED GOD’S POWER TO CHANGE

By Rick Warren

I've tried everything and nothing helps. I'm at the end of my rope. Is there no one who can do anything for me? Isn't that the real question?

Romans 7:24 MSG

Have you figured out yet that a lot of times you are your own worst enemy? It's your own reactions, your own fears, your own inadequacies that cause you to act in foolish ways. I know that's true for me.

I need to be saved from myself because there are things I don't like about me - things I wish I had done differently, things I'd like to change. But I can't change them, not on my own power. I need an outside power source.

You may be saying, "I can change." I hate to say this, but you can't. Every year about this time, we make a list of New Year's resolutions. But, by the end of January, that list will be in the dumpster. Why? Because you can't change on your own; you need God's power. You need a Savior, someone who can make the changes you can't make yourself.

Let me make an important point here: God never wastes energy. He doesn't waste effort on things that are unnecessary. In other words, if you didn't need a Savior, he wouldn't have sent one. The very fact that God sent a Savior means you need one.

The truth is, if you are honest about it, sometimes you feel like your life is out of control. That's a pretty common feeling. Welcome to the human race!

The apostle Paul felt that way 2,000 years ago. Paul says this in the Bible: "I've tried everything and nothing helps. I'm at the end of my rope. Is there no one who can do anything for me? The answer, thank God, is that Jesus Christ can and does" (Romans 7:24-25 MSG).That's the answer!

You may be looking for salvation in the wrong places, that's why you're frustrated. You're looking for that one thing that's going to give you fulfillment and meaning and peace in life.

Some of us think that if we could just get married, or if we could just get a certain job, or a promotion, or attain a certain level of wealth, or have a baby - or if our babies would grow up and graduate! - things would be great.

You're looking in the wrong places. The answer is not in a place. It's not in a program or a pill. The answer is a person: Jesus Christ. You were made by God and for God, and until you understand that, life is never going to make sense.


Foods to include in your diet during the Daniel Fast…

All fruits: These can be fresh, frozen, dried, juiced or canned (watch for added sugar). Apples Blueberries Melons Boysenberries Mulberry

Breadfruit Nectarines Cantaloupe Oats Cherries

Olives Coconuts Oranges

Cranberries Papayas Dates Peaches Figs Pears Grapefruit Pineapples Grapes Plums

Grenadine Prunes Raspberries Raisins Strawberries Tangelos Tangerines Watermelon Guava Apricots

Honeydew Melons Avocados Kiwi Bananas Lemons Berries Limes Blackberries Mangoes

Legumes: Dried beans Green beans Black beans Green peas Cannellini

Kidney beans Pinto beans Peanuts Split peas Beans

Lentils Black eyed peas Lupines White Peas

Liquids: Water (spring, distilled, filtered) Unsweetened Soy Milk Herbal (caffeine free) Tea 100% Fruit/Vegetable Juice (no added sugar)

Other: Tofu Soy products Herbs Honey Sea Salt Ezekiel Bread Olive Oil


Spices (no preservatives Vegetables: These can be fresh, frozen, dried, juiced or canned (watch salt content). Artichokes Onions Asparagus Parsley Beets Peppers Broccoli Potatoes Brussels sprouts Radishes Cabbage Rutabagas Carrots

Scallions Cauliflower Spinach Celery Sprouts Chili peppers Squashes Collard greens Sweet potatoes Corn Tomatoes Cucumbers Turnips

Eggplant Watercress Garlic Yams Ginger root Zucchini Kale Mushrooms Leeks Mustard greens Lettuce Okra

Seeds:

All nuts (raw, unsalted) Sunflower Sprouts Sesame

Ground flax Almonds

Cashews Natural Almond Butter

Walnuts

Whole Grains: Whole wheat

Barley Brown rice

Grits (no butter) Millet Whole wheat pasta

Quinoa Whole wheat tortillas Oats Plain Rice cakes

Rolled Oats Popcorn (homemade) Plain Oatmeal- not instant


Foods to AVOID on the Daniel Fast…

● All animal products including all meat, poultry, fish… ● White rice ● White bread ● All deep fried foods ● Caffeine ● Coffee (including decaf b/c contains small amount of caffeine) ● Carbonated beverages

● Milk ● Cheese ● Yogurt ● Cream ● Eggs ● Alcohol ● Mayonnaise

● Foods containing preservatives,

additives ● Refined foods ● Processed foods ● Food additives ● Refined sugar ● Sugar substitutes ● Raw sugar ● Syrups ● Molasses ● Cane juice ● White flour ● Margarine ● Shortening ● High fat products ● Butter ● All leavened breads ● Baked goods ● All dairy ● Energy Drinks


Common FAQ’s

What about prepared foods? Read the labels of all prepared foods. Remember the Daniel Fast is sugar-free and chemical-free. So, if you use any canned fruits, vegetables, packaged foods, or prepared sauces you must read the label to be aware about just what is in there. What about pasta? Make sure the label says whole grain pasta with no additives (watch for sugar). Whole grain pasta offers 7 grams of protein per serving (3/4 cup of dried pasta). I know it says raw, unsalted nuts, but what about roasted nuts? The goal would be to stick to raw, unsalted nuts. But these are harder to find so in a pinch just make sure you get plain roasted, unsalted nuts with no preservatives. How do I get enough protein in my diet while on the fast? The following are protein-rich foods that are allowed on the Daniel Fast… almonds, sunflower seeds, lentils, quinoa, brown rice, split peas, whole grains, and tofu. What kind of peanut butter is allowed? A natural peanut butter with no additives…watch for sugars including molasses. Smucker’s creamy natural peanut butter has nothing but peanuts in it. How can I identify whole grain foods? Typically if the ingredient lists "whole wheat", "rolled oats", or "whole corn" as the first ingredient, the product is a whole grain food item. Another way to identify whole grains in the foods you eat is to look in the nutritional facts information and check if the food item contains dietary fiber. If it contains a significant amount, it most likely contains whole grains. "Wheat flour" is not a whole grain and therefore does not indicate a whole grain product. What about salad dressing? Olive oil and lemon or lime are an option. Do I need to eat organic foods while on the fast? No, but it is suggested because organic foods are produced without the use of feed or fertilizer of plant or animal origin and without employment of chemically formulated fertilizers, growth stimulants, antibiotics, or pesticides.


We believe the most effective form of exercise you can do to achieve lifelong health is the one that you will actually do. We encourage you to discover movement that you will enjoy and treat your body as a gift from God (1 Cor 6:19−20).

We could easily prescribe uphill running or cross-country skiing as excellent choices, but if they’re impractical, unfeasible, or simply not your cup of tea, it wouldn’t be very good advice. So we encourage you to choose activities that you will enjoy and repeat. Activities that will challenge your cardiovascular system, your flexibility, and muscle tone. If you keep challenging yourself, your body will keep getting stronger, fitter and more able. Here’s the thing: if you don’t like the gym, invite a friend and walk your local hiking trail. Maybe you love to dance; try a Zumba® class and get your body moving. If you want to start gently, go outside and walk 20 to 30 minutes, three times a week. Rather than doing it alone, invite your friends or co-workers to join you. God gave us the instructions on how we should build our lives and how our bodies support that purpose. He set the example: Jesus wasn’t healthy for health’s sake, but for heaven’s. In order to pray, he climbed. In order to worship, he walked. His health on earth was in direct response to his purpose. We simply weren’t designed to sit idle. As we noted in Romans 12:1, even our movement can become an act of worshiping God. If it’s been a while since you’ve been to the gym, whisper to the Lord and tell him you want to worship him as you open that door. If you and your spouse are going for a walk after work, pray together as you take that step. Maybe you’re about to swim, go for a jog or something else you find appealing; whatever the case, tell God: Here I am to worship. And as you do, remember — it’s not about the mirror, or lower body fat, or an increase in lean muscle. Those things may improve, they may not. If they do, consider them gifts of obedience and rewards of diligence. God will be pleased just because you’re trying to take care of your body. So go ahead. Lift, run, walk, swim, stretch. After all, you are a temple.


6 TIPS TO HELP YOU TRACK YOUR FITNESS By Sean Foy, MA

Daniel Plan Health and Fitness Coach

It’s one thing to start an exercise program, but how do you keep on going? Exercise physiologist

and behavioral coach Sean Foy has 10 tips to help you stay on track:

Know your numbers: Before your program begins consider performing assessments to

determine the information that is important to you. Determine what you would most like to

track during your Daniel Plan program (e.g. weight, body fat, cholesterol, body

measurements). Once you capture your numbers, enter them into your FREE Daniel Plan

Health Profile.

Plan your week: Before your week begins, open your calendar and block out the exact time

you will move your body.

FOCUS - Plan your day: Before you get into the busyness of life, take 5 minutes to write down

what you’d like to accomplish related to your fitness, your food and your faith and share

your intentions with a friend. Consider getting The Daniel Plan Journal to track all your

food and activities.

Record your progress on your phone, online or using your Daniel Plan Journal: Check

the box when you have completed your fitness for the day and or week. Enter

information such as how long you exercised, how hard you trained-intensity, how you felt

during your workout, number of reps, sets and or weight lifted too. Relate your fitness

progress to what you’ve been eating and notice the trends.

Reward yourself: After completing your weekly goals reward yourself over the weekend with:

A massage A movie (Christian-Not Madea or Rickey Smiley) Time to yourself

Track with a buddy: Invite a friend or family member via Twitter, Facebook, SnapChat or other

social media programs to track with you, sharing each other’s progress daily and weekly.

You can let them know what you are planning to do for the day and or week and then let

them know how you did at the end of the day and or week.


10 STEPS TO BECOME DANIEL STRONG By Sean Foy, MA

Daniel Plan Health and Fitness Coach

Daniel Strong = "A pursuit of excellence in body, mind, and spirit for God’s glory."

We all want to be healthy, fit and happy…but it can be challenging to achieve with our hectic lives. Follow these ten steps from Daniel Plan Fitness Coach Sean Foy to help you become Daniel Strong and make a fitness plan that will work for you. Here are Sean’s tips to help you start and stick with your fitness plan:

1. You can do it!! The first step in reaching your health and fitness goals of an active, physically fit, Daniel Strong lifestyle, is to begin by believing that you can change. Forget about yesterday - no matter what your previous experiences or attempts to change your fitness habits in the past have been….today is a new day and with God’s help and strength you can do it - one day at a time!

2. Take Fitness Baby Steps One of the best ways to “ease” back into a regular fitness program is to “start small”. Set small realistic goals allowing you the opportunity to “fit” exercise into your daily schedule-as well as increasing your confidence as you accomplish small measurable goals.

3. Select exercises you enjoy I get asked all the time, “What is the best exercise to help me lose weight, get in shape or improve my health? And my answer is always the same - “The best exercise to help you get fit and stay fit is THE ONE YOU WILL DO!” In other words, choose activities you enjoy - not exercises you find to be boring or drudgery. Begin with exercises or movements which bring a smile to your face. Whatever brings joy to your heart and soul, you are much more apt to continue.

4. Get in touch with your “fitness personality”… Ask yourself: Do I like to exercise outside, inside, on machines, with others or by myself? Do I like to do other activities when exercising such as reading, praying, worshiping, watching TV, and listening to music? Do I prefer exercising at home or at a gym? Do I like to compete when I exercise (e.g. playing a sport or training for an event)? By asking yourself these questions, you’ll get a better sense of what your “fitness personality” is all about.

5. Forgive!! Be aware of statements that produce self-blame, shame or guilt. “Oh, there you go again missed another exercise session!!” or “You will never change!” Typically, self-blame can spiral into a demoralizing way of thinking that can sabotage even your best efforts. If you miss an exercise session or were inactive for a short period of time, which will happen, don't beat yourself up! Simply assess your lifestyle at the time and plan to get back into your new Daniel Strong active lifestyle. Maintaining an active healthy lifestyle requires patience, persistence and most importantly forgiveness.

You don't have to be perfect to be physically fit and Daniel Strong!


6. Take Charge!!"Responsibility can be defined as the ability to choose your response". Individuals who begin and maintain a Daniel Strong lifestyle recognize their ability and the freedom to choose their response in any situation. But remember, taking personal responsibility for your health and fitness does not imply that you have to do it alone. In fact, taking responsibility for your health and fitness should encourage you to proactively build a support team of good friends around you to encourage, assist and support you along your journey.

7. Plan your exercise before your week begins Good exercise habits happen because we make them happen. Take a few minutes before your week begins and plan out your week. Schedule “non-negotiable” appointments with yourself - jotting down on your phone or calendar the exact day and time you are committing to move your body. Soon enough, your regular exercise program will be something you cherish, protect and look forward to!

8. Increase your training slowly To help your body become Daniel Strong, slowly and incrementally begin to increase your training by 5-10% every week or every other week, based upon how you are feeling. Progression of your exercise routine is the key to getting into Daniel Strong shape. There are a number of ways to progress your workout such as:

● Changing the number of repetitions ● Increasing the duration of exercise ● Increase the speed of exercise ● Increase the number of exercises performed ● Increase the number of sets performed ● Increase the intensity of exercise-increase the elevation, RPM’s revolutions per minute. ● Changing equipment or apparatus ● Decreasing your rest interval ● Change your position ● Going from bilateral to unilateral –training one arm or leg at a time vs. both at the same

time ● Add a balance factor-when exercising such as using a ball, BOSU or foam roller.

9. Track your progress Use a small notebook or your mobile device to keep track of your exercise duration, number of exercises, sets, repetitions and weight completed. Also, make note of how you feel before during and after your activities or workouts. If you want to simplify your tracking, check off the day you completed your exercise-and give yourself a pat on the back!

10. Fitness and Friends: Get a workout buddy who is at your level! Getting back into shape and becoming Daniel Strong is always easier with a friend who is at a similar or higher fitness level to you. Enlist the help of friends, family members (even your dog) who you know will be consistent and faithful to exercise with you….this will help you progress together as well as encourage you and keep you accountable.

It doesn’t matter where you begin – what matters is taking that first step and discovering the exercise you enjoy. Start small and make it a regular part of your life. Just remember to take it one step at a time and win today.


In a world where so many distractions compete for your attention, it is more important than ever to

renew your mind with truth (Romans 12:2) and break negative thought patterns. Focus your

thoughts on God’s plan and priorities for your life. Express your gratitude to God and make the

choice to dwell in God’s goodness.


FOCUS ON GOD'S LOVE

Rick Warren

I need to turn my focus from my pain to God's love. I need to switch my attention from

focusing on my problems and my pain and my pressure, my difficulties and I need to turn

my focus onto God's love. And even though I'm mad at God, I need to remind myself how

much he loves me because his love isn't based on what I do or what I say. His love is

based on the fact that God is an unconditional loving God. God is love. So I can't make

God stop loving me. I can complain, he's not going to stop loving me. I can rile and rail at

him but it's not going to stop him from loving me.

So the second thing I do after I've done this catharsis where I just go, God, I don't like this.

I didn't want to lose that person. I didn't want to lose that job. I didn't want to lose that

dream. I didn't want to lose my health, well, then I turned my focus from my pain to God's

love. In the next verses Jeremiah says this, “The thought of my pain and my

homelessness is bitter poison.” Boy, isn't that the truth. He said, I think of it constantly.

And what's the result, my spirit is depressed.

Now let me stop right there. We've talked about this many times in this series on the

invisible war that the battle against yourself, the battle against Satan, the battle against

the world, the spiritual enemies that want to tear down your soul always is a mental battle.

It's in your mind.

If you want to change your life you have to change your thoughts. You have to switch

your thoughts. You have to change the channel of your mind. And he says, “The thoughts,

when I think about my pain and my homelessness,” he goes, “it's bitter, it's bitter poison.”


And he says, I think of it constantly.

Okay, great, you are thinking of it constantly. How well is it working for you? He says, My

spirit is depressed. Obviously, it isn't working for him. And I'm telling you this, as long as

you are sitting around going, This isn't fair, This isn't fair, This isn't fair, you are going to be

depressed. Your bitterness does no good, zero good. It doesn't make you happier. It won't

change the situation.

So gripping and arguing and complaining and whining is going to do nothing except make

you depressed. And he says, The more I think about how my world's falling apart, the

more I think about how unfair life is. And life isn't fair because we talked about it last week,

the whole world's broken. The more I do that and I think about how it's not right I just

make myself more depressed. It's a bitter poison. It's eating you alive. You are not hurting

that other person with your bitterness, you are hurting yourself.

So he contrasts it. He said, “The thought of my pain is bitter poison.” I think of it

constantly. My spirit is depressed. Then he says, Yet -- here is the switch -- I turn my

focus yet hope returns. When does hope return? Hope returns when I remember this one

thing: What is the one thing he remembers? The Lord's unfailing love and mercy still

continue. He says, Like as fresh as the morning, as sure as the sunrise, he says, I can

count on God's love. The Lord is all I have so in him I put my hope. You don't know God is

all you need until God is all you've got. And when you finally have lost it all and all you've

got is God you go, Oh, okay. I've lost it all. God's all I've got, but you know what, it's all I

need because God's going to take care of me.

He says, “I turn my thoughts from my bitterness and I turn my thoughts to how much God

loves me” and his mercy to me is new every morning and it's everlasting and it's eternal

and it won't stop and he's never going to stop loving me.


I want you to write this thought down, I always make dumb mistakes when I doubt God's

love. I always make dumb mistakes when I doubt God's love. Because when I doubt

God's love, I'm going to start thinking that I know better than God and I'm going to start

choosing my way to do things rather than God's way to do things. Now I need to turn my

thoughts from my pain to God's love.

Another example of this is the next verse down in verse 31. Even if I've lost everything,

I've lost my job or I've lost my health or I've lost my marriage or I lost a baby or I lost

something really precious to me, here is what you do, focus not on what I've lost but on

what is left. Focus not on what's lost but what's left. Okay. I lost my job. What do I still

have? I'm still alive. My heart's still beating. I have my freedom. I've got my brain.


TIPS TO MAINTAIN YOUR MOTIVATION Daniel Plan Motivation

Let's face it, choosing between a donut and a diet is a matter of motivation. Want to live healthy, feel better and enjoy life, or satisfy a short-term desire to chomp on foods that are a waste and end up on your waist. To make lasting progress, you must know what's motivating you to adjust your lifestyle into a healthy one.

Here are some tips to keep your motivation running high:

Be purpose driven. Stay on track with your goals by writing down a purpose statement.

When you see success in your mind, it is more likely to become a reality. Use the five Essentials—Faith, Food, Fitness, Focus, and Friends as a guideline to write what you want for yourself.

Set smart goals. Smart goals are Specific, Measurable, Attainable, Relevant, and Time- bound. Goals that follow these standards will help you keep your focus on what is most important.

Know your motivation. You have to know why you want to be healthy. Write it down and put it where you can see it every day. Be positive and approach it from two angles—to attain benefits, and to avoid negative consequences. Motivators might include: "I want to live long." "I want to have great energy” "I want to look great." "I want to feel better." "I want to have better relationships." “I want to be happier and smarter for the long run."

Put your failures to good use. Changing old bad habits into a new healthy lifestyle occurs in steps. Sometimes it’s two steps forward and one step back. Take advantage of your failures and learn from them. The mistakes we make can educate us on how to do something better the next time if we are paying attention. You become a success by learning what doesn’t work and not doing it anymore.

Use the power of vision. Visualizing your goals is a good way to remind yourself of why you want to be healthy. Pictures can help you stay motivated! Put images on your computer desktop, around your home, on your smartphone, or in the visor of your car that remind you of why you want to be healthy. These pictures can be of family members, or of a time in your life when you felt good about yourself, or of a time that represents you living out your purpose.

To stay motivated you must stay focused and intentional with how you approach the goals you have set.


5 TIPS TO SUSTAIN LASTING CHANGE Daniel Plan Motivation

The Daniel Plan is unique because it is based on the Bible. It is based on God’s best plan for our lives. And while change of any kind is never easy, it is a necessity for our emotional, physical, and spiritual health.

Making radical changes in our lives requires radical commitment, perseverance, and doing a lot of hard work on our hearts. Pastor Rick Warren teaches us about five key elements to make sure the changes that we make actually stick.

Lasting change requires building your life on the truth. Nothing will change permanently

until you dig down to the bed-rock of truth about your life and God’s purpose for it. “If you continue to obey my teaching, then you are truly my followers. And you will know the truth, and the truth will make you free” John 8:31-32 (NCV)

Lasting change requires making wise choices. You won’t change until you choose to change.

“Get rid of your old self, which made you live as you used to—the old self that was being destroyed by its deceitful desires. Your hearts and minds must be made completely new, and you must put on the new self, which is created in God’s likeness” Ephesians 4:21-24 (TEV)

Lasting change requires new ways of thinking. If you want to change how you act, you must

begin by changing how you feel. “Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God's will is--his good, pleasing and perfect will.” Romans 12:2

Lasting change requires God’s Spirit in your life. You cannot change by willpower alone.

You must have God’s power. “Why don’t you choose to be led by the Spirit and so escape the erratic compulsions of a law-dominated existence?” Galatians 5:18 (MSG).

Lasting change requires honest community. The deepest changes in your life will only happen

as you open up to a few trusted friends who will support you. “It is not good for the man to be alone” (Genesis 2:18) NIV

Change Happens in Steps Don’t get discouraged if you hit bumps in the road. Change happens in steps and that means that bumps and setbacks will happen. The Daniel Plan is a program that teaches you to track your progress and see changes in your life gradually. When you make a mistake, don’t beat yourself up. Use those mistakes as an opportunity to educate yourself on how to do better next time. You can learn from your mistakes and God can use them to change your life.

Ultimately, lasting change begins with committing your body to God. Your physical health sets the tone for all other aspects in your life—your spiritual health, your emotional health, your relational health, and your financial health. What you do with your body and how you treat it leads the way for overall healthy living.


When it comes to getting healthy, two are always better than one (Ecclesiastes

4:9). The Bible says God created the universe in such a way that we need

each other. One of our key beliefs in The Daniel Plan is that everybody needs

a buddy because, in truth, we are better together.

For many of you, this isn’t the first time you have tried to get your health under

control. It is this essential of friends that we have discovered is truly the “secret sauce” of The

Daniel Plan. One of our key beliefs in The Daniel Plan is that we are better together; in other

words, “everybody needs a buddy.” God never meant for you to go through life alone and that

includes the journey to health. We believe you will have greater success with The Daniel Plan by

joining a small group or by asking a friend to join you in this journey.

Our research has shown that people getting healthy together lose twice as much weight as those

who do it alone. And that success dramatically increases when you are connected with others,

receiving constant encouragement to stay focused and motivated toward your goals. Community

has the power to change our overall health more than any doctor or clinic.

So how can you find that life-changing community that is so important to success on The Daniel

Plan? A great place to start would be your church or faith-community. Start thinking about who

might want to join you on this journey. Perhaps a friend, co-worker, neighbors or members of

your family. Of course you can start The Daniel Plan on your own for a short time, but if you

want to sustain a healthy lifestyle for the long-term, and you want to have fun along the way,

invite a few friends to join you. Having God and friends with you as you make changes in your

food, fitness and focus habits is what makes all the difference.

Talk About It:

● What sin in your life do you need to confess to another person?

● To whom in your life can you confess your sin?

● What frightens you about revealing your sin to someone else?


YOU NEED A BATTLE BUDDY By Rick Warren

"Confess your sins to each other and pray for each other so God can heal you. When a

believing person prays, great things happen.” James 5:16 NCV

People don’t go to war by themselves. It would be a suicide mission. Someone has to have your back. You need a battle buddy.

The same is true in the spiritual battles we all face. You can’t go to war against lustful thoughts, dishonesty, addictions, and fear by yourself. You’ll be doomed to fail.

If all you want is to be forgiven, admit your sin and brokenness to God. If you want to make a change, admit it to someone else.

Revealing your sin is the beginning of healing. You don’t have to admit your sin to everyone. But you need to admit it to someone. You need one person who’ll love you unconditionally, accept you completely, and pray for you constantly. You need someone of the same gender to be open and honest with.

The Bible says in James 5:16, “Confess your sins to each other and pray for each other so God can heal you. When a believing person prays, great things happen” (NCV).

When you confess your sins to someone else, you open the relief valve and take the pressure off. Suddenly, the boogieman isn’t so big.

Often sin is a cycle. You start out humbly asking God for help, so he gives you the power to make it. After about six months of success, you start getting prideful. Then, you fall. And, in humility again, you ask God for help. If you could stay in that spirit of humility, you’d be good. But pride always returns.

You can’t kick that kind of cycle without friends who’ll pray for you, care for you, encourage you, and keep you on track. When success comes, they’ll help you keep your perspective so your humility stays in check.

That’s why local churches are so important. But you can attend many churches for years and never put yourself in a situation where you know others and are known by others. Make the effort to find a small group of believers in a local church with whom you can be open and honest.

To think you can quit a bad habit without being honest about it with others is simply a cop out. It never works. You guarantee failure when you do that.


AUTHENTIC RELATIONSHIPS By Rick Warren

But if we live in the light, as God is in the light, we can share fellowship with each other. Then the blood of Jesus, God's Son, cleanses us from every sin. If we say we have no sin, we are fooling

ourselves, and the truth is not in us. (1 John 1:7-8 NCV)

In Christian fellowship people should experience authenticity. Authentic fellowship is not superficial, surface-level chit-chat. It’s genuine, heart-to-heart, sometimes gut-level, sharing.

It happens when people get honest about who they are and what is happening in their lives. They share their hurts, reveal their feelings, confess their failures, disclose their doubts, admit their fears, acknowledge their weaknesses, and ask for help and prayer.

Authenticity is the exact opposite of what you find in many churches. Instead of an atmosphere of honesty and humility, there is pretending, role-playing, politicking and superficial politeness, but shallow conversation.

People wear masks, keep their guards up, and act as if everything is rosy in their lives. These attitudes are the death of real friendship.

It’s only as we become open about our lives that we experience authentic fellowship. The Bible says, “If we live in the light, as God is in the light, we can share fellowship with each other.… If we say we have no sin, we are fooling ourselves” (1 John 1:7–8, NCV).

The world thinks intimacy occurs in the dark, but God says it happens in the light. We tend to use darkness to hide our hurts, faults, fears, failures and flaws. But in the light, we bring them all out into the open and admit who we really are.

Of course, being authentic requires both courage and humility. It means facing our fear of exposure, rejection and being hurt again.

Why would anyone take such a risk?

Because it’s the only way to grow spiritually and be emotionally healthy. The Bible says, “Make this your common practice: Confess your sins to each other and pray for each other so that you can live together whole and healed” ( James 5:16a, Msg).


STORES &

RECIPES

If you have a recipe for something you have made or

have enjoyed, please share on our blog

www.ebenezerchurchinday.org

or email us at

[email protected]


http://www.ebenezerchurchinday.org/

mailto:[email protected]

Recommended Markets for the Corporate Fast

Trader Joe's Indianapolis - W 86th (670) 2902 W 86th St Indianapolis, IN 46268

317-337-1880 Hours: Mon-Sun: 8am - 9pm

Whole Foods Market Place 1300 E. 86th St. Indianapolis, Indiana 46240 Phone: 317.706.0900 Hours: 8am to 10pm seven days a week.

Trader Joe's Indianapolis - Castleton (671) 5473 E 82nd St Indianapolis, IN 46250

317-595-8950 Hours: Mon-Sun: 8am - 9pm

Whole Foods Market 14598 Clay Terrace Blvd. Carmel Indiana 46032 Phone: 317.569.1517 Hours: Regular Hours: Monday to Saturday 8am-10pm, Sunday 8am to 9pm

Nature's Market 2424 lake circle drive Indianapolis, in 46268-4219 317.876.3131 Store Hours: Monday - Saturday 10am - 8pm, Sunday Noon – 5pm.

Georgetown Market 4375 Georgetown Road Indianapolis, IN 46254 317-293-9525 Store Hours: Monday-Saturday 11am to 8pm Sunday 11am to 5pm

Good Earth 6350 Guilford Avenue Indianapolis, In 46220 Phone: (317) 253-3709 Store Hours: Monday-Saturday 9am-7pm Sunday 11am-6pm

Kroger, Marsh, Meijer and Wal-Mart have healthy sections for you to shop as well.

Check out www.happycow.net for restaurant ideas

Make sure you check your labels. Look to make sure the item has zero (0) grams of sugar or if sugar is recorded look at the ingredients to identify if the sugar is from a natural source (not glucose, corn syrup, can sugar, sugar, or syrups)


http://www.happycow.net/

http://www.happycow.net/

Easy High-protein Breakfast Stir-fry for the Daniel Fast 1 tablespoon olive oil 1 medium onion, sliced 1/2 green pepper, chopped 1 cup firm tofu, diced in bite-sized pieces Fresh Italian herbs to taste Heat a skillet over medium heat. Add oil and heat for a couple minutes. Add the onions and green peppers and stir fry for 2-3 minutes. Add tofu, garlic salt and Italian herbs. Continue to cook until vegetables are soft. Makes two servings.

Muesli

1/2 cup muesli (Bob’s Red Mill Old Country Style) 1/2 cup water Bring water to a boil and add the muesli. Simmer for 2-5 minutes.

Granola 4 cups rolled oats 1cup crushed almonds 1 cup whole grain flour 1 tsp. cinnamon 1 cup shredded coconut 1 cup sunflower seeds 1 cup wheat germ or other whole grain bran 1 cup honey 1 cup pumpkin seeds Mix all together and spread out on a non-stick cookie sheet. Bake 20 min. in a 250 degree preheated oven. Stir and continue to bake another 20 min., stirring periodically to prevent burning. The granola should be lightly browned. Remove from oven and serve warm or cool thoroughly and store in tightly sealed container or plastic bags. Option: After the granola is cooled, add raisins or other organic, unsulphured dehydrated fruit.


Apple Blueberry Oatmeal Cereal 2 sweet apples 1 cup rolled oats 1 cup blueberries 1 cup almonds 1 cup apple juice Cook the oats as directed on box. Chop or grind the almonds, chop the apples and combine. Add the blueberries. Top with a sprinkle of nutmeg, cinnamon and apple juice. Meals and Sides

Quick Tomato Sauce

This is an easy recipe for homemade tomato sauce that you can use as a base for vegetable casseroles, over 100% whole wheat pasta, or over brown rice. 2 tablespoons olive oil 1 medium yellow onion (chopped) 2 cans diced tomatoes (14.5 oz) (or fresh) Salt to taste 1/4 cup cilantro, finely chopped Saute onions in heated oil over medium heat, cooking until soft. Add tomatoes (including juice) and salt. Simmer until slightly thickened, about 10 minutes. Add cilantro and simmer for 5 or 10 more minutes. Serve over pasta, rice or cooked vegetables.

Spicy Green Beans 2 tablespoons vegetable oil 1 pound green beans, trimmed 1/4 teaspoon salt 3 cloves garlic, minced 1/4 - 1/2 teaspoon red pepper flakes Heat oil in frying pan or wok over medium high heat. Add trimmed green beans and salt. Cook, stirring frequently for 3 minutes. Stir in garlic and red pepper flakes, cooking for 1 more minute.


Herb-Roasted Idaho Potato Fries Makes 4 servings 1 pound small baking potatoes 2 tsp extra-virgin olive oil 1/2 tsp dried thyme 1/2 tsp dried rosemary 1/4 tsp salt Preheat the oven to 425¡F. Coat a heavy baking sheet with cooking spray. Cut each potato in half crosswise. Place the halves cut side down on the cutting board and cut each into 4 wedges. Place the potatoes in a mound on the prepared baking sheet. In a cup, mix the oil, thyme, rosemary, salt, and pepper. Pour over the potato wedges and toss to mix well. Spread the potatoes out on the sheet. Bake, stirring 2 or 3 times, until tender and lightly browned, about 35 minutes. Serve hot.

Minestrone Soup* 8 cups vegetable stock 1 cups of garbanzo beans 2 cups red kidney beans 1 cups carrots 3 medium tomatoes (or 1-14 oz can of unsweetened, unsalted Italian tomatoes) 1 cup fresh parsley Sea salt 1 cup cabbage 1 tsp. oregano 1 tsp. basil 1 tsp. thyme 1 cup celery 1/2 cup onion 1 clove garlic 1 pkg. spinach noodles cooked Soak garbanzo and kidney beans overnight, drain and rinse. Peel and dice tomatoes. Cook and drain kidney and garbanzo beans as per directions on pkg. Mince garlic and parsley. Chop carrots, onion, celery, cabbage and garlic and sauté in water or soup stock over medium heat 5-7 min. Stir in cooked and drained kidney beans, garbanzo beans, diced tomatoes, and minced herbs. Bring to a simmer, then turn heat down and simmer 10 min. Stir in cabbage and parsley with lid partially on for about 15 min. or until cabbage is tender. Add more soup stock or tomatoes as needed. Serve over noodles.


Black Bean Soup 8 cups vegetable stock 1 . cup onion 1 cup celery 1 potato 2 garlic cloves 1 tsp. honey 2 bay leaves Sea salt 1 pd. black beans, soaked overnight, rinsed & drained 1 yellow or red pepper 1 cup carrots 2 Tbsp. cilantro 1 Tbsp. parsley 2 Tbsp. marjoram 1 whole onion Place beans in a pot with veg. stock, whole onion and bay leaves. Bring to a boil and cook 2-1/2 hrs. or until beans are tender. Remove onion and bay leaves. Chop onion, pepper, and celery. Grate carrots and potato on cheese grater. Mince garlic and sautéŽ in Tbsp. olive oil until tender. During the last hour of cooking, combine vegetables and seasonings with beans. Bring to a boil, lower heat to simmer and cook until veggies and beans are tender.

White Beans and Sautéed Vegetables

2 cans white beans, drained 2 tablespoons olive oil 1 cup yellow onion, chopped 2 cloves garlic, minced 1 cup celery, finely diced 1 cup carrot, finely diced 1 cup virgin olive oil (to drizzle after beans are dished up) Salt and pepper to taste Drain the white beans and set aside Heat olive oil and then add all the prepared vegetables to the pan and sauté until just done. Add beans and heat thoroughly. Dish up on serving plates, drizzle with extra virgin olive oil. Salt to taste. Yield: 4 servings Tip: It is best to cook with regular old pure olive oil - save the more costly extra virgin oil for salads, drizzling, and dipping. When cooked, extra virgin oil actually turns bitter and the great flavors are cooked away. So use the less expensive pure olive oil for sautéing and frying.


Stir Fry Vegetables 1 red onion, sliced 3 stalks celery, thinly sliced 1 cup broccoli, chopped 1 bell pepper, sliced 1 tsp. sea salt 3 carrots, peeled and sliced 1 cup cauliflower, chopped 1 cup zucchini, thinly sliced 1 cup yellow squash, thinly sliced 1 Tbsp. Oriental seasoning Stir-fry all vegetables in 1-2 Tbsp. olive oil until tender. Add salt and seasoning. Serve alone or over brown rice.

Spanish Rice 1 cup brown rice 1 cup tomato juice 1/3 cup green pepper 1/3 cup celery 1 med. Tomato 2 tsp. chives 1 tsp. basil 1 cup vegetable stock 1 tsp. oregano 1/3 cup carrot 1/3 cup onion 2 small garlic cloves 1 tsp. sea salt Combine tomato juice and soup stock in a large pot and bring to a boil. Add rice and reduce to simmer. Cover and cook for 25 min. Remove from heat and add the following: diced tomato, celery, and onion; minced garlic, chopped chives, grated carrots, seasoning and sea salt. Replace cover and simmer for 15-20 min.


Rice-stuffed tomatoes 6 large tomatoes 1 cup raisins 2 Tbsp. chopped green pepper 2 Tbsp. green onions 2 cups cooked brown rice 2 Tbsp. parsley Dressing: 1 cup olive oil 1 Tbsp. ketchup (with no added sugar) 1 tsp. chili powder (optional) 2 Tbsp. lemon juice 1 tsp. dry mustard, optional 1 tsp. curry powder Remove the stem and cut a thin slice from the top of each tomato. Chop the edible portion of the tomato top and set aside. Scoop the pulp and seeds from the tomato and invert the tomatoes to drain. In a bowl combine chopped tomato, rice, raisins, green pepper, onion, and parsley. Prepare dressing and stir into rice. Season to taste. Fill tomato shells with rice mixture. Then you can either eat them like this or cook them in the oven at 350 for about 15-20 minutes until the tomatoes soften.

Stuffed Peppers 2 Tbs. olive oil 2 stalks celery, minced (1/2 cup) 1 medium onion, minced 1 tsp. salt 1 clove garlic, minced (1 tsp.) 2 cups cooked brown rice 1/2 cup yellow raisins 1/2 cup vegetable broth 5 oz tofu, mashed 3 red bell peppers, laved lengthwise 2 Tbs. fresh flat leaf parsley Preheat oven to 400 degrees Heat oil in a pan over medium heat. Add celery, onion, . tsp. salt, and garlic. Sauté until soft (about 7 minutes). Add rice, raisins and broth; cook for about 5 minutes. This should be the consistency of stuffing. Meanwhile, mash tofu, . tsp. salt, and the parsley. Divide the tofu among the pepper halves then top with rice mixture. Place peppers in a 9″ x 12″ casserole dish. Add water until it comes 1/2″ up sides of peppers. Bake for 30 minutes or until peppers are soft and the stuffing is hot.


Lentil Soup 2 tablespoons olive oil, plus extra for drizzling 1 medium onion, chopped 2 carrots, peeled and chopped 2 celery stalks, chopped 2 garlic cloves, chopped Salt 1 (14 1/2-ounce) can diced tomatoes 1 pound lentils (approximately 1 1/4 cups) 2/3 cup pearl barley 11 cups vegetable broth (can substitute water) 4 to 6 fresh thyme sprigs Heat the oil in a heavy large pot over medium heat. Add the onion, carrots, and celery. Add the garlic and salt and sauté until all the vegetables are tender, about 5 to 8 minutes. Add the tomatoes with their juices. Simmer until the juices evaporate a little and the tomatoes break down, stirring occasionally, about 8 minutes. Add the lentils and pearl barley, mix to coat. Add the broth and stir. Add the thyme sprigs. Bring to a boil over high heat. Cover and simmer over low heat until the lentils and barley are tender, about 40 minutes. Season with salt to taste. Ladle the soup into bowls, drizzle with olive oil and serve.

Vegetarian Chili

2 medium-sized green peppers, chopped 1 medium-sized yellow onion, chopped 1 zucchini, sliced 1 yellow squash, sliced 2 tablespoons olive oil 2 tablespoons chili powder 1 teaspoon salt 1 teaspoon ground red peppers 2 cups corn kernels (fresh or frozen) 2 16 oz. cans tomatoes (juice and all) 2 16 oz. cans pinto beans (juice and all) 2 16 oz. cans black beans (juice and all) 1 4 oz. can mild green chilies 1 4 oz. can of tomato paste Chop and sauté in oil the peppers and onions. Add the sliced squashes, chili powder, salt, ground red peppers, and corn. When all the vegetables are soft but still firm, add the tomatoes, all the beans, the green chilies, and the tomato paste. Stir until just blended. Bring to a boil and then reduce the heat. Let simmer for 20 minutes stirring occasionally to prevent sticking.


Barley and Black Bean Salad This is a very easy and quick recipe. Beans and barley make a complete protein, so this is an excellent meal when eating a meatless diet. Each serving has 12 grams of protein. 1 cup barley, cooked according to package directions 1 (15 ounce) can black beans, rinsed 1/2 cup corn (thawed if frozen) 1/3 cup chopped fresh cilantro 2 tablespoons lime juice 1 tablespoon extra-virgin olive oil Salt to taste Combine cooked barley, beans, corn, cilantro, lime juice, oil, and salt in a medium bowl. Serve on bed of chopped or torn lettuce. Yield: 4 servings

Whole Wheat Tortillas

You can buy 100% whole wheat tortillas, but these are easy to make. Use these tortillas for a veggie wrap or for chips with salsa. 2 cups whole wheat flour 1 teaspoon salt 2 tablespoons olive oil 1 cup warm water Mix flour and salt in bowl. Add olive oil and stir until well combined. Add warm water 1 tablespoon at a time until the mixture starts to pull away from the sides of the bowl. Knead dough on floured board for about 3 minutes (20 folds). Allow dough to rest for 15 minutes. Roll dough into sausage-shape and then cut into 12 equal parts (cut in half, then in half again, then each part into thirds) and shape into little ball With a rolling pin, roll each little ball into a tortilla (for best results, roll out from the center and outward). Heat a skillet over medium heat. Fry the tortillas in a dry stick-free pan for about 30 seconds on each side for soft tortillas or longer for crisp tortillas. Yield: Makes 12 tortillas

Polenta “Biscuits”

This recipe for polenta “biscuits” is a nice addition to soups, stews or casseroles. Plus the tofu is rich in protein. 1/2 cup dry polenta 1 teaspoon Italian seasoning Salt 2 - 12 ounce packages extra-firm tofu, drained 1 tablespoon olive oil Preheat oven to 400 degrees. Combine polenta, Italian seasoning, & salt on a plate. Slice the tofu into 2″ x 2″ squares (approximate). Brush tofu pieces with olive oil and dredge in polenta mixture. Transfer to a baking pan lined with parchment paper or sprayed with 100 percent olive oil spray. Bake 30 minutes or until browned. Serve by laying polenta biscuits on top of stew or with soup or casserole.


Celery and Peanut Butter Snacks Stuff celery with peanut butter and add nuts or raisins.

A Fast Food Okay, there are going to be times on the Daniel Fast when you need a quick meal. In fact, when you prepare for the Daniel Fast, you’ll want to stock up on a few of these items so you have the on hand. 1 can organic tomato soup (check the label for ingredients) 1 can white beans 1 cup mixed vegetables (frozen) Season to taste (thyme, mixed Italian, cilantro, parsley, whatever you like) Add everything to the pan at the same time. Heat until the vegetables are the consistency you like them (usually between 5 and 10 minutes). Serve! Serves 2-4 depending on size of serving!

Harira Harira is a great recipe for the Daniel Fast as it has nearly 15 grams of protein per serving. 2 Tbsp oil 1 cup chopped onion 1/2 cup chopped celery 2 cups warm water Pinch of saffron threads 1/2 tsp salt, divided 1/4 tsp peeled fresh ginger, minced 1/4 tsp ground red pepper 1/4 tsp ground cinnamon 2 garlic clove, minced 2 cups organic mushroom broth 1 1/2 cups chopped and seeded plum tomatoes 1/2 cup dried small red lentils 2 15 oz. cans no-salt-added chickpeas, drained 3 Tbsp chopped fresh cilantro 3 Tbs chopped fresh parsley Heat oil in a large saucepan on medium heat. Add onion and celery and sauté for 4 minutes or until tender. Combine 2 cups of warm water and saffron, let stand 2 minutes. Add 1/4 tsp salt, ginger, red pepper, cinnamon, and garlic. Cook for 1 minute. Add saffron water mixture, broth, tomato, lentils, and chickpeas. Bring to boil then reduce heat. Simmer 20 minutes or until lentils are tender. Stir in cilantro, parsley, and remaining 1/4 tsp salt. Yield: 4 servings


Vegetable Stock A good vegetable stock is useful in the Daniel Fast. Vegetable stock is an excellent substitute for chicken or beef stock. Makes 4 cups of vegetable stock 2 large onions, cut into large chunks 2 medium carrots, scrubbed but not peeled, cut into large chunks 3 stalks of celery, remove and discard all leaves, cut into large chunks 1 whole bulb of garlic, peel each clove, but do not chop 1 bay leaf Cut all the vegetables into large pieces. Place all ingredients into a large pot. Cover with cold water. Turn the stove to a high temperature, and bring the stock to a quick simmer. Once the water comes to a boil, turn heat to low. Allow the vegetables to simmer for an hour. Any longer than an hour and the vegetables will begin to turn mushy and begin to lose all their flavorful vibrancy, leaving a wilted taste to the stock. Strain the stock. It should be light in color, sweet in flavor and translucent. Now you can use the stock in place of chicken or beef stock. You may need to increase seasoning when replacing one of these more flavorful stocks. ** Season the stock with other herbs such as parsley, thyme or rosemary. You can also use ginger if you plan to use the stock for an Asian recipe. You can also caramelize the onions and carrots before adding them to the stock for a richer and more flavorful stock. Roasting the vegetables before adding them to the stock also makes for a different flavor in the stock.

Greek Vegetable Stew 2 tablespoons oil 2 onions, chopped 1 pound green string beans, broken in half 1 package frozen or fresh spinach 4 cups water 6 zucchini, chunked 4 yellow squash, chunked 2 cups celery leaves 4 tomatoes, quartered 1 teaspoon salt 8 slices lemon 1 tablespoon dried oregano 3 tablespoons fresh basil 2 cloves chopped garlic 2 tablespoons lemon juice Lightly brown onions in a hot skillet in 2 tablespoons of oil. Add oregano & garlic. Cook for 1 minute. Add 4 cups of water and tomatoes. Cook for 10 minutes. Add remaining ingredients. Cook for 40 minutes, stirring occasionally. Serve with a lemon slice in each bowl.


Rice, Black beans and corn 1 can Organic Black beans drained 1 can of Organic corn drained organic long grain rice organic corn tortilla homemade salsa (see below) avocado Combine 1 can Organic Black beans drained and 1 can of Organic corn drained. Heat and place on top of organic long grain rice (cooked). Top with homemade salsa (which is 2 tomatoes diced, 1 onions diced, cilantro, squirt of lime, clove of garlic minced, tad bit of salt, 1 Jalapeno minced, 1/2 of an avocado diced.) Serve with organic corn tortilla (you can heat them and make them crunchy. I just cut them into triangles and make them like chips. (Organic ones are made with just corn and lime) Serve with sliced avocados.

Tabouleh 1 bunch parsley 1 small onion 1 small tomato 3 tbs Bulgur (cracked wheat) juice of 1 lemon olive oil Soak bulgur for 1 hour in warm water. Chop parsley very fine. Chop onion and tomato combine all ingredients. Drizzle olive oil and squeeze lemon into mixture. Salt to taste.

Black Bean & Brown Rice Stuffed Peppers

1 qt 100% Vegetable or Tomato Juice 2 cups cooked black beans 1 cup cooked brown rice 2 med green onions (chopped) 1 cup fresh cilantro (chopped) 2 tbsp extra virgin olive oil 2 tbsp lime juice 1 clove garlic (finely chopped) 2-3 large bell peppers (cut in half lengthwise and deseeded) Combine all ingredients except juice and bell peppers in bowl and mix well. Place peppers in a glass dish and stuff with mixture. Pour juice over peppers and plenty of excess in the dish. Cover and bake in the oven at 350 degrees for 45-60 minutes.


Curry brown rice Cooked brown rice 1-2 tsp curry powder 1/2 c frozen sweet peas 1/2 c corn 1/4 c onions 1/4 c tomato 1/2 tsp dried thyme leaves 1 tbsp virgin olive oil Make the desired amount of brown rice. Dice the onion and tomato. Heat pan with olive oil. Mix in tomato, onions, thyme, corn, sweet peas and curry. Stir until onion and tomato is cooked. Add water sparingly to keep it from sticking to the pan. Add already cooked brown rice. If desirable, add hot peppers such as jalapenos or scotch bonnet or leave the flammable spices out.

Veggie soup 1 28oz. can diced or crushed tomatoes 1 6oz. can tomato paste 1 can of tomato sauce 1 can (drained ) each of corn, green beans, potatoes, english peas, carrots. Salt to taste 2 medium onions diced 1 tsp garlic 4-5 bay leaves Add water to cover items, cook in a slow cooker for 3-4 hrs or on stove top. Could also add mushrooms or other veggies you enjoy.

Leek and Potato soup 1 tsp crushed fennel seeds 2 cloves garlic 2 tbsp olive oil 4 pints vegetable stock 2 lbs leeks (trimmed, cleaned, sliced) 2 lbs potatoes (cleaned, cut into cubes) Heat olive oil on a medium heat in a large pan. Add garlic - heat for a few mins until golden. Add fennel seeds and stir in with garlic. Add leeks and potatoes and mix well with other ingredients. Cover and cook for 5 mins. Stir quickly. Cover and cook for another 5 mins. Add stock. Bring to boil, and then cover, turn heat down and simmer for 40 mins.


Black bean soup Make this with canned black beans. Basically just black beans, vegetable broth, crushed garlic, large chopped onion, 1 jar of all natural salsa, chopped jalapeno, chopped Cilantro. Combine all ingredients and enjoy. Amount of broth depends on how chunky you like your soup.

Hot water cornbread White or yellow corn meal Hot water Stir it up very well. Pat out individually like hamburger patties. Brown both sides in skillet with olive oil.

Rice, Green Beans and Lentils 1 cup rice 1/2 cup lentils rinsed 1 tsp. cinnamon 1 tsp. salt 1 TBSP tomato paste 1 can green beans not drained 1 cup of water Rice cooked in a rice cooker. The rest of the ingredients go in crock pot for five hours on medium to high.

Rice and Lentils 1 cup rice 1/2 cup of lentils 1 tsp salt 2 cups water Rice cooked in a rice cooker. The rest of the ingredients go in crock pot for five hours on high.

Vegetable soup and navy beans 1 cup puree spinach 1 cup puree green beans 1 can navy beans rinsed and drained 1 tsp salt 1 cup water Put all ingredients in a crock pot for four hours on medium.

Mashed pinto beans on whole grain taco shells

1 can pinto beans rinsed and drained 1 TBSP of raisins 1 tsp salt Cook pinto beans and raisins in a crock pot for four hours blend in a blender served with whole grain soft taco shells.


Rice and ChickPeas 1 cup rice

1 can chickpeas drained and rinsed 1 cup water 1 tsp salt 1 TBSP raisins Cook rice in a rice cooker. Put rest of ingredients in crock pot and cook four hours at medium

Brown Rice Dinner 1 cup of Brown Rice 2.5 cups water Bring to a rolling boil, reduce heat and simmer/steam for 45 minutes. Half way through the cooking time, add: 1/2 cup of fresh salsa 1 cup of frozen corn 1/2 of a chopped red bell pepper 3/4 cup of cooked black beans Stir and replace the cover for the remainder of cooking time. Serve with fresh sliced avocado. Snacks

Popcorn 1/4 cup unpopped popping corn 1 brown lunch bag Place corn kernels in a lunch bag. Fold at the end 2-3 times. Place in the microwave on High for 2-3 minutes, until kernels stop popping. More of the kernels will pop with repeated refills as the bag gets hotter. Just leave the unpopped kernels in the bag for the next serving.

Cantaloupe Tonight Melon Smoothie

1/2 medium-size cantaloupe, seeded and cut from the rind. 1/2 cup orange juice (juiced from fresh oranges) Juice of 2 limes (taste before you add all the juice at once) 1 medium-size, banana, peeled and cut into chunks Fresh mint leaves for garnish (optional) 2 cups of ice cubes - makes it like a frozen ice drink (optional) Mix all in a blender, and serve. Serves 2 You can use this same general recipe to make all kinds of different smoothies. Just make sure you use some kind of juice and bananas. Add water or more juice if it gets too thick. Frozen fruit works well for this.


Strawberry-Melon Spinach Salad Dressing: 1 tablespoon orange juice 1 tablespoon honey (if you are allowing honey) 1 1/2 teaspoon olive oil Avocado Tomato Dressing 2 ripe avocados, peeled and pitted 1 med. ripe tomato 1 tsp. herb seasoning 1cup fresh lemon juice Sea salt to taste Place all ingredients in a blender and blend until smooth.

Creamy Green Dressing

1 med. ripe avocado, peeled and pitted 1 cup distilled water 3 tablespoons fresh lemon juice 1 cup almonds, soaked overnight and drained 1 tsp. garlic powder 1 tsp. onion powder or flakes Sea salt Blend all ingredients until smooth.

Pesto Dressing 4 small garlic cloves, peeled

2 2/3 cup tightly packed fresh basil leaves 1/3 cup pine nuts 1/3 cup cold-pressed extra virgin olive oil Sea salt Place all ingredients in a food processor except oil and process until chopped fine. With the machine running, slowly add oil through the feed tube. Continue to process until smooth.

Herb Vinaigrette 1/3 cup fresh lemon juice

1 tsp. dried basil (if using fresh, use twice as much) 1 tsp. dried oregano 1 tsp sea salt 1 tsp dry mustard (optional) 1 cup fresh Italian parsley, minced 1 cup olive oil 1 garlic clove, peeled and minced Combine all ingredients in a jar and shake.


French Dressing

1 cup olive oil 1/3 cup fresh lemon juice 1/3 cup honey 1 tablespoon paprika 1 cup salt free tomato puree 1 tablespoon onion powder 1 tsp. garlic powder Sea salt Blend on high for 30 seconds.

Diced Fruit Salad

1 kiwi 1 pint strawberries 1 mango 2 bananas 1 pint blueberries Slice and mix.

Southwestern Corn and Black Bean Salad

The beans, corn and nuts in this salad combine to create 19 grams of protein per serving. 1 1/2 cups corn kernels (fresh or frozen) 1/3 cup pine nuts 1/4 cup lime juice 2 tablespoons extra-virgin olive oil 1/4 cup chopped fresh cilantro 2 (14.5 ounce) cans black beans, rinsed 2 cups shredded red cabbage 1 large tomato, diced 1/2 cup minced red onion Salt to taste just before serving. Place pine nuts in a small dry skillet over medium-low heat and cook, stirring, until fragrant and lightly browned, 2 to 4 minutes. Whisk lime juice, oil, cilantro, and salt in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat. Refrigerate until ready to serve. Yield: 4 serving


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