Lenten Guide 2021 - Peace Baptist Church
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Lenten Guide 2021
Progressive Fast:
"Whatever you eat or drink, or whatever you may do, do all for the honor and glory of God."
1 Corinthians 10:31
Everything we eat is food for our soul. By controlling what you eat, you demonstrate that you will
control your life for God's purpose.
1. Eat Mindfully, being aware of the food and your body
2. Eat for the purpose of nourishing your body; treat your body as a temple
3. Eat only fresh, clean, light foods, avoiding foods that are processed or canned
4. Eat only what you need, without overeating or binging on food
5. Eat for the purpose of bettering yourself spiritually
Stage 1- Eliminate ALL pork, sweets (cookies, candies desserts), fried foods, fast foods, breads and ALL
dairy (milk, cheese, ice cream). Strive to drink at least 64 ounces (eight large glasses) of water daily
unless otherwise advised by your physician. Other drinks include herbal teas, protein smoothies and
reduced sugar beverages AFTER athletic workouts (Gatorade G2, Vitamin Water Zero, Powerade Zero).
Stage 2- In addition to Stage 1, limit all meals to what is commonly known as the “Daniel Fast” (see
below). Vegetables, fruits, nuts and liquids are allowed.
Stage 3- In addition to Stages 1&2, consume only 1 hot meal per day. Raw vegetables, fruits, nuts are
allowed.
Stage 4- For those that are physically mentally and spiritually directed this stage is liquid only. Vitamins
and supplements are allowed.
How To Structure Your Meals:
• 9 inch plate for portion control
• 50% vegetables, non-starchy
• 25% proteins (meat, fish, beans)
• 25% whole grains
• one serving low sugar fruit
• water, herbal ice teas without added sugar
Daniel Plan Basics: Eating for mind, body and spirit
“Please test your servants for ten days, and let us be given some vegetables to eat and water to drink.”
Daniel 1:12
Instead of eating the rich, fatty foods of the Babylonians, Daniel and his companions requested
to live on a vegetarian diet. When it was time for them to be presented to the king,
Nebuchadnezzar and all the leaders were surprised to see these four young men looked “more
fit” and had more wisdom than the others that ate the traditional foods. The king was so
impressed, he made them members of his court. Often referred to as the “Daniel diet” this
vegetarian selection of foods is felt to truly be a diet for the mind, body and spirit.
Step 1: Get rid of sugar
Sugary foods cause your blood sugar to spike and promote the release of insulin- a hormone
linked to fat storage. Avoid sweets and refined grains like white bread, pasta.
Step 2: Load up on fresh low sugar vegetables and fruits
The Daniel Plan is packed with healthy carbohydrates. Instead of eating breads, pastas, and
cereals, focus on fresh vegetables and fruits. Be sure to concentrate on the veggies- eat a 3:1
vegetable to fruit ratio (that’s 3 servings of vegetables to 1 serving of fruit). Even through fruits
are healthy, eating large amounts and drinking fruit juices provides too high of a concentrated
sugar load.
Step 3: Make protein a side dish
When it comes to the Daniel Plan, start thinking of protein as a side dish. Avoid pork, beef,
chicken, turkey, and other meats. Focus on vegetarian sources of protein such as beans, lentils,
quinoa, tofu (yes, tofu), nuts / nut butters (such as almond butter). Eating the right amount of
protein can help regulate blood sugar, build muscle and balance brain chemistry.
Step 4: Avoid fast food and anything that comes in a box or bag
As much as possible, avoid processed foods which typically come in boxes or bags. Stay away
from frozen dinners, snack foods including chips, pretzels, processed popcorn. Fast food is
sometimes unavoidable- try to choose meatless salad options and fruit in these situations.
Step 5: Cook with healthy fats
Avoid margarine, lard and lard substitutes such as Crisco. Use olive oil for VERY LOW heat
cooking and coconut or red palm oil for medium to high heat cooking. Recommend avoiding
canola oil because it is typically made from GMO’s (genetically modified organisms).
Step 6: Support is Key
Support from friends and family is key to success with the Daniel Plan. Encouragement, support,
and feedback is essential. Forming support groups with people working together can lead to
even greater health prosperity.
Preparing for The Daniel Plan Daniel Plan on a Budget #1 Budget Priority: Fresh Vegetables and Fruits Buy fresh, organic produce when possible. To help stay on budget, fruits and vegetables that are peeled do not need to be organic. Known as the “dirty dozen,” it is recommended to eat the following produce organic due to pesticide contamination: apples, strawberries, celery, cucumbers, tomatoes, grapes, nectarines, peaches, snap peas, spinach, sweet bell peppers, & sweet potatoes / yams. Avoid canned vegetables and soups completely if possible. #2 Budget Priority: Healthy Fats / Cooking with Oils There are only a few healthy fats needed to stock in your pantry / fridge for both hot (cooking) and cold (salad dressing and sauces) uses. The two most common recommended oils are extra virgin olive oil and coconut oil. Unsaturated Fats are liquid at room temperature and known as “good” fats because they can help lower cholesterol and risk of heart attack / stroke. Unsaturated fats recommended include- olive oil, sesame oil, and avocado oil should be used for salad dressings and LOW heat cooking like sautéing. Heating unsaturated fats above their smoke point breaks down the oil and releases free radicals that can potentially lead to inflammation, cell damage. Canola oil is an unsaturated fat cooking option but the non-organic version is not recommended due the genetic modification (GMO) of canola plants. Non-GMO / Organic Canola oil is preferable and can be found at Whole Foods. Saturated fats are solid at room temperature and have been referred to as “bad fats” because they can raise cholesterol and negatively impact heart health. In small amounts, healthier saturated fats play an important role in a balanced diet. Healthier saturated fats include coconut oil and palm oil and are used for medium to high heat searing and stir frying. #3 Budget Priority: Lean, Healthy Proteins Should you buy farm raised or wild caught fish and seafood? Wild caught is typically healthier but it depends on the type of fish, how it’s farmed and where it’s caught or farmed. Check out www.seafoodwatch.org to look up recommendations on fish you plan on eating. In general, choose Atlantic wild caught salmon, farmed or wild rainbow trout, farmed tilapia, and domestic (U.S.) shrimp wild or farmed. Incorporating non-meat, non-dairy proteins may be challenging for some people. Dried beans, lentils, black eyed peas, oatmeal, pumpkin seeds, almonds, peanut butter and almond / soy milk are an inexpensive options. Soy and “veggie meats” are also an option but limit to one serving per day. For the more adventurous-tofu, quinoa, chia seeds, chick peas, edamame, tempeh, and spirulina are also high protein plant options. Avoid canned beans and fish completely if possible.
A Few More Dollar Stretching Tips Shop at a local farmer’s market (especially toward the last hour when vendors are more willing to negotiate prices). Buy items you eat often in bulk. Shopping at stores like Sam’s Club and Costco can save you money on bulk items. Watch for sales on seafood- stock up and freeze extra servings. Shop the perimeter of the grocery store, this will help you avoid expensive and over- processed foods. Shop Ahead, Prep Ahead, Portion Out Eating on the Daniel plan does require more preparation because convenient, pre-packaged foods should be kept to a minimum. The best way to stay on track is to plan food for the week, shop and prep ahead of time. Another tip is to double cooking recipes and package extra food BEFORE you eat, this will create left overs for lunch or dinner the next day. Portioning out snacks like fruit and nuts in small baggies is also helpful. Invest in 9 Inch Plates Eating off a 9 inch plate will help keep your portion sizes on track and keep you from overeating. Replace your current dishes with 9 inch plates or purchase paper plates. A package of 300 9-inch paper plates costs $7 at Walmart. Foods To Include (Also See the Daniel Fast Prescription) Vegetables and Fruits- • Bell Peppers (yellow, green, red, orange), zucchini, yellow squash • Spinach, lettuce- romaine, butter, endive, Swiss chard, arugula, kale • Green beans, snap peas • Onions, shallots, Leeks, Bok Choy broccoli, Brussel sprouts • Celery, cucumbers, carrots, tomatoes, fennel, jicama • Mustard greens, collard greens, turnip greens, dandelion greens • Limes, lemons • Artichokes, asparagus, eggplant, mushrooms • Cabbage, cauliflower, okra
While the following fruits and vegetables are considered healthy, The Daniel Plan recommends that you limit the following foods to 2 servings per day. • Peaches, nectarines, pears, cantaloupe, melon, papaya, bananas • Apples, apricots, kiwi, mangoes, plums, pomegranates, coconut • Strawberries, blackberries, blueberries, grapes, grapefruit • Avocados, beets, corn, • Acorn / butternut / spaghetti squash, pumpkin, yams / sweet potatoes Beans, Seeds, & Legumes- • Kidney, pinto, garbanzo, lima, navy, white, black beans • Soybeans (preferably organic), edamame, adzuki & fava beans • Split peas, black-eyed peas, lentils • Chia, flax, pumpkin, sunflower, sesame, & quinoa seeds Nuts & Oils- • Unsalted almonds, cashews, pecans, walnuts, pistachios, macadamia, pine brazil nuts • Nut butters: almond, peanuts; Milks: almond, soy • Low Temp Oils: extra virgin olive oil, avocado oil, sesame oil, walnut oil, flaxseed oil • High Temp Cooking Oils: coconut oil, organic non-GMO canola oil, palm oil Whole Grains- • Steel cut oatmeal • Sprouted bread (Ezekiel bread) • Brown rice, black rice, quinoa Beverages, Sweets and Condiments- • Water (aim to drink half your weight in ounces per day), Herbal tea • Soy milk, almond milk, coconut milk • Applesauce, whole leaf stevia extract • Vinegar: balsamic, apple cider, white or red wine • Mustard, ketchup, cayenne pepper (hot) sauce, low sodium soy sauce, tamari • Ms. Dash or other salt free seasoning Foods To Avoid • Fast food, processed foods, packaged snack foods, frozen dinners • Canned foods • Cereals, pastas, breads (except Ezekiel) including “whole grain” bagels, muffins • Sweets- cookies, cakes, pies, candy
Nutritional Supplements To Consider
Always consult your physician before taking herbal supplements
Omega 3 Fish Oil: If you are not eating 3-4 servings of salmon, mackerel or trout per week then
an omega 3 fish oil supplement may be appropriate. Usual dose is 1,000mg of Omega 3 daily
(containing 600mg of EPA and 300mg DHA).
Liquid Multivitamin: With fasting and limiting foods, it often is wise to take a multi-vitamin to
cover nutritional gaps during the Lenten fast. Liquid multivitamin are more easily absorbed and
a whole food based liquid vitamin is best.
Herbal Detox Tea: Along with Daniel plan foods, Herbal tea is a great way to control hunger and
aid in detoxing the body. How do you know if you need to detox? If you suffer from headaches,
joint pains, fatigue, digestive issues, weight gain- you will likely benefit from a detox tea. Detox
teas contain herbs like holy thistle that cleanse the liver and other major organs in the body.
Spirulina / Chloraphyll: Protein is crucial to building and maintaining muscle mass. Males
especially need an average 55-75 grams of protein daily. This would require three servings of
fish or beans to meet daily needs during the Lenten fast. Supplementing with Techui Spirulina
capsules or powders for protein smoothies is great way to add extra protein.
Contact Trainer, Sam Taylor at 706-816-2693 or email-sam.taylor.tmb@gmail.com for more
information on detox tea, liquid multi-vitamin & nutritional supplements. Follow Sam Taylor
on social media: Facebook- www.facebook.com/TaylorMadeBodiesbySam or Twitter-
@SamTMB for daily inspirations and health tips.
Optional Juice Recipes for Stages 3 & 4:
Mean Green Juice 1 – Ingredients: 6-8 leaves kale, 2 green apples, 1 cucumber, peeled, 2-3 stalks celery,
1/2 lemon (no peel), 2 inches fresh ginger, 1 cup water
Mean Green Juice 2 – Ingredients: 1/2 pear, 1/2 green apple, 1 handful spinach, 1 handful parsley, 2
celery stalks, 1/2 cucumber, 1 small piece ginger, 1 slice of papaya
Mean Green Juice 3 – Ingredients: 2 stalks celery, 1/2 cucumber, 1/2 apple, 1/2 lemon, 1 small piece
ginger, 1/2 green chard leaf (*optional, 1 additional kale leaf can be used instead), 1 bunch cilantro leaves,
chopped, 5 kale leaves, 1 handful spinach
Mean Green Juice 4 – Ingredients: 1 handful of spinach, 3 stalks of celery, 1 small handful of parsley, 1
small bunch of dandelion greens, 1 small bunch of watercress leaves, 3 leaves of green kale, 2 Bartlett
pears, seeded ¼ lemon, peeled ½ cucumber, peeled
Easy Green Juice- Ingredients: 2 cups kale, 1/2 cup Blueberries, 1/2 mango
Liquid Lunch- Ingredients: 1 celery stalk, 1 carrot, ½ cucumber, 1 apple, 1 tablespoon protein powderThe Daniel Fast Prescription:
Optional Social Media / Website Posts:
Portion Size Guide:
Top Ten Healing Biblical Foods
Representing health and longevity for Almighty God, the importance of diet and preparing food
is often seen as a spiritual act.
Olives and Olive Oil-
“Then it shall come about when the Lord your God brings you into the land which he swore your fathers Abraham,
Isaac and Jacob, to give you, with great and goodly cities which you did not build, and houses full of all good things
which you did not fill and cisterns hewn out which you did not hew and vineyards and olive trees which you did not
plant and when you eat and are satisfied” Deuteronomy 6:10-11
During ancient times, olive oil was a precious commodity and was used for its healing
capabilities, for cooking, and even for currency. It was considered so sacred that it was even
used to anoint kings and priests. Research shows that regular intake of olive oil supports heart,
brain, skin and joint health. Studies have also shown a link between olive oil and prevention of
diabetes and cancer.
Fruits: Pomegranates, Figs
“For the Lord your God is bringing you into a good land, a land of brooks of water, of fountains and springs, flowing
forth in the valleys and hills; a land of wheat and barley, of vines and fig trees and pomegranates a land of olive oil
and honey” Deuteronomy 8:7-8Pomegranate fruit (both in juice and natural form) is a powerful anti-oxidant anti-inflammatory superfruit full of vitamin B and C. Research shows that pomegranates can lower bad cholesterol, reduce arthritis joint pain, and slow the progression of prostate cancer. There is no standard recommended dose for pomegranate juice- it is suggested that 1.5 ounces per day helps with high cholesterol and 8 ounces per day may help prostate cancer. Figs are high in fiber and contain several essential minerals including calcium, potassium, magnesium and vitamin K. In addition to fiber, figs contain potent anti-oxidants and may have cancer fighting properties. Flax “An excellent wife, who can find? For her worth is far above jewels…She looks for wool and flax And works with her hands in delight” Proverbs 31: 10,13 Recently gaining exposure related to heart health, flaxseed has an ancient medicinal history dating back to 3000 Bd. Flax seed provides a natural, plant source of Omega 3 essential fatty acid in addition to lignans and fiber. It is not only helpful for heart disease but may improve insulin sensitivity (blood sugar control) in diabetics. Sprouted Grain Bread “Take wheat and barley, beans and lentils, millet and spelt; put them in a storage jar and use them to make bread for yourself” Ezekiel 4:9 In the book of Ezekiel, God gave the prophet Ezekiel a recipe for what has proven to be the “perfect bread” as science has recently shown that it creates a complete protein. A complete protein is one that contains all essential amino acids. The main reason that Ezekiel bread is healthier than other breads is because the grains and legumes are soaked and sprouted, making them easier to digest. Research has shown that key minerals such as iron and zinc are more bioavailable (easily absorbed) after sprouting. Bitter Herbs “They shall eat the flesh that same night, roasted with fire and they shall eat it with unleavened bread and bitter herbs” Exodus 12:8 Scholars debate which specific plants the Bible referred to when describing “bitter herbs.” Biblical scholars most commonly cite coriander, parsley, and dandelion as the “original” bitter herbs. The bitter herbs referred to are most likely not culinary herbs at all but salad greens and wild grasses such as chicory, endive, watercress, coriander and mint. All of these plants were widely distributed in their natural state in Egypt.
Vegetables “Please test your servants for ten days, and let us be given some vegetables to eat and water to drink.” Daniel 1:12 Instead of eating the rich, fatty foods of the Babylonians, Daniel and his companions requested to live on a vegetarian diet. When it was time for them to be presented to the king, Nebuchadnezzar and all the leaders were surprised to see these four young men looked more fit and had more wisdom than the others that ate the traditional foods. The king was so impressed, he made them members of his court. Often referred to as the “Daniel diet” this vegetarian selection of foods is felt to truly be a diet for the mind, body and spirit. Of all the food groups, vegetables are the most nutrient dense and healthy. Vegetables are so effective at healing that, according to the National Cancer Institute, cruciferous veggies (broccoli, cabbage, collards, kale) can help prevent cancer because they are rich in glucosinolates- chemicals that can slow or even reverse the growth of cancer cells. Pistachio Nuts “Then their father Israel said to them, “If it must be, then do this: Put some of the best products of the land in your bags and take them down to the man as a gift—a little balm and a little one, some spices and myrrh, some pistachio nuts and almonds” Genesis 43:11 A serving of pistachios (1/2 cup) contains 3 grams of fiber, 6 grams of protein and 11 grams of heart healthy fat. As a part of a healthy diet, pistachios can help people manage their weight. One serving of pistachios is just 160 calories and allows 49 shelled nuts (more than any other snack nut)- keeping you satisfied and full. Raw Honey “Have you found honey? Eat only what you need that you not have it in excess and vomit it.” Proverbs 25:15 Raw honey is full of key vitamins such as B1 (Thiamine), B6 (Pyroxidine), Vitamin C and minerals such as zinc, manganese, and magnesium. Local raw honey helps to decrease and prevent seasonal allergies because it contains pollen from local surroundings. Honey is also a strong antibacterial, antifungal and helps control cough which makes it ideal to coat sore throats and treat cough. It is not recommended to give children under the age of 12 months raw honey but consumption is safe for older children and adults. While honey has medicinal properties and health benefits, appropriate dosing is key! Recommend consuming no more than 1 tablespoon (3 teaspoons) per day. Garlic “We remember the fish we ate in Egypt freely, the cucumbers, and the melons, and the leeks, and the onions, and the garlic.” Numbers 11:5 Garlic contains Allicin which has powerful medicinal properties at high doses. Garlic improves “bad” cholesterol (but had no effect on “good cholesterol” and triglycerides) and may lower the risk of heart disease. Garlic can help detoxify the body through sulfur compounds which protect
against heavy metal toxicity. Garlic supplementation is also known to boost immune function and reduce both the number of colds and the length of illness at high doses of 2.56 grams per day. One clove of fresh garlic or 1 ½ teaspoons of minced is equal to 2 grams. The entire “head” is called a garlic bulb while each segment is called a clove. Cinnamon The LORD spoke to Moses: “Take the finest spices: of liquid myrrh five hundred shekels and of sweet smelling cinnamon half as much, that is, two hundred and fifty and two hundred and fifty of aromatic cane, and five hundred of cassia- measured by the sanctuary shekel- and a hin of olive oil; and you shall make of these a sacred anointing oil blended as by the perfumer; it shall be a holy anointing oil.” Exodus 30.23-25 The LORD instructed Moses to use cinnamon as one of the ingredients of the holy anointing oil. Anointing oil symbolized the Holy Spirit coming upon a person to divinely empower them. Cinnamon has powerful medicinal properties including helping the body fight infection, inflammation, lowers blood sugar, cholesterol and may have protective properties against Alzheimer’s. Recommended amount of daily cinnamon intake is 1 gram (or 1 teaspoon).
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