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!
