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“Faith, Food, Fitness and Focus for Fat Loss” e-book

March 3, 2020

FAITH, FOOD, FITNESS AND FOCUS FOR FAT LOSS (e-book)

 

Table of Contents

Introduction p.1

Chapter 1: The Soul and Spiritual Awareness  p.4

Faith

Get your spirit healthy

Get your soul healthy

Seek pathways to heal your soul

Chapter 2: Emotional Triggers that Lead to Over-eating
and Unhealthy Food Choices
 p.12

Don’t identify yourself as the emotion you are experiencing

Choose love

Recognize the lie

Seek the truth

Choose to receive and believe the truth

Chapter 3: How to Feed your Spirit Man p.17

God’s Word

Fasting in the Bible

Fasting for health and well being

How to fast

When to fast

Chapter 4: Emotional Awareness, Relationships and Thoughts p.22

Emotional chaos

Social environment and relationships

Thoughts and actions

Chapter 5: Eating for Optimal Health and Well Being p.34

Food and energy

Carbohydrates

Protein

Fats

Vitamins

Minerals

Water

What is a healthy diet?

What counts as a serving?

Estimating calorie needs

Key factors for weight loss

How to figure out your daily “numbers” for a fat loss plan

Food swaps

Chapter 6: Metabolism and Body Types p.51

If you’re an ectomorph (carb type)

If you’re an endomorph (protein type)

If you’re a mesomorph (mixed type)

Eating frequency recommendations

Chapter 7: Meal / Snack Ideas p.56

Breakfast ideas

Lunch and dinner ideas

Snack ideas

Reduce or eliminate stimulants

Chapter 8: You Are What You Digest and Absorb p.60

Steps to heal your gut

Chapter 9: Why Do a Cleanse p. 64

Cleansing Rationale

Top cleansing foods and herbs

Clean water

Cleansing fats

Top foods that heal the gut and / or restore flora balance

Exercise and cleansing

Weight loss and cleansing

Chapter 10: 7 Day Seasonal Cleanse p.75

Seasonal Cleanse protocol guidelines

Winter cleanse

Spring and fall cleanses

Summer cleanse

Chapter 11: Cleanse Recipes p.80

Chapter 12: A Word About Exercise­ p..85

Warm up

Flexibility exercises / stretching

Cardiovascular exercise

Resistance /strength training

Cool down

Quick fat loss workout plan

Exercise dos and don’ts

Chapter 13: Keys to Success p.92

20 action steps to lose weight and keep it off

Nutrient content of staple healthy foods per serving

How to shop for healthy food on a budget

Quick tips

Chapter 14: Get Focused: Develop a System for Success p.103

Step one: write your vision and make it plain

Step two: turn your vision into a personal mission statement

Step three: turn your vision and personal mission statement into a plan by setting SMART goals

Step four: focus on implementation rather than information gathering

Step five: establish accountability

Appendix A: Carbohydrate Cycling Fat Loss Meal Plans  p.110

Appendix B: Healthy Recipes p.123

Smoothie recipes

Breakfast treats and snacks

Breakfast recipes

Lunch and dinner recipes

Side dish recipes

Dessert recipes

Miscellaneous Recipes

References p.154

 

 

Preface

          My journey to writing this book began in 2005, a few years after starting my career as a Registered Dietitian.  After working a couple years as a clinical and outpatient dietitian for a health care system and personal training and nutrition coaching for a couple gyms, I realized that most people had little or no significant improvements in their health and weight loss goals.  The minority of individuals who did experience significant positive improvements appeared to do so through internal motivational factors.  I discovered through my coaching experience that clients who found happiness and security in their soul, were prosperous in their endeavors to improve their health and reach their fat loss and fitness goals. I developed a deeper desire to help people with their health from a holistic perspective.

I began my journey to seek pathways to health and wholeness body, spirit and soul.  As human beings, we are made in God’s image (Genesis 1:26).  Our whole being is comprised of three parts – a spirit (gives us the ability to connect with the spiritual realm and God) that lives in a body (physical flesh covering that connects with the physical / natural realm) with a soul (our personality, mind, will, emotions).  Each of the three part affect our whole being. The condition of your spirit (your connection or lack of connection with God) affects your soul (what you think, feel and do) which affects your body (physical condition and health).  Therefore, the health of your spirit and soul will ultimately affect the health of your body.

My purpose for writing this book is to help others who are seeking a holistic approach to health, weight management and overall wellness successfully reach their goals by providing knowledge and insight that when implemented, will lead to spiritual, emotional and physical prosperity.  God wants us to be in good health and prosper.  “Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers” – 3 John 1:2.  He is the most excellent way!

 

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  • About Jamie

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