21 Day Journaling Healthy Eating Challenge

Eating Healthy for Better Living

When eating the right foods with an exercise routine, you will find the best path to a healthier and happier you.

Dr. Val's 21-Day Challenge

Instructions:

21 Day Journaling Health Challenge

Day 1

Scripture: Jesus and his disciples walked and talked often “Jesus and his disciples went to another village. As they were walking along the road…” (Luke 9:56-57a).

• You must weigh yourself daily. Drink at least 64-80 oz. of water per day.

• Your meals need to consist of fruits, vegetables, and meat: no snacking, no sweets, no white products.

• Start using a smaller plate for your food portions.

• Limit the number of times you eat at restaurants.

• Need to cook your meals if you want to see results.

• Exercise at least 30-40 minutes 4-5 times per week.

• Walking is a great way to exercise.

• Record all your meals.

Daily Prayer for strength to eat healthy.

WEIGHT

https://youtu.be/enYITYwvPAQ?t=12

BREAKFAST

LUNCH DINNER

What is your testimony today?

Day 2

Scripture: Genesis 1:29 (NLT) Then God said, “Look! I have given you every seed-bearing plant throughout the earth and all the fruit trees for your food.

Daily Prayer for strength to eat healthy.

________________________________________________________________________________ ________________________________________________________________________________

WEIGHT _______________

Watch this Fast Walking 30 Minute Video

https://youtu.be/enYITYwvPAQ?t=8

BREAKFAST __________________________________ __________________________________

LUNCH __________________________________

DINNER __________________________________ __________________________________

What is your testimony today? ________________________________________________________________________

Day 3

Scripture: 1 Timothy 4:4 (NLT) Since everything God created is good, we should not reject any of it but receive it with thanks.

Daily Prayer for strength to eat healthy.

________________________________________________________________________________ ________________________________________________________________________________

WEIGHT _______________

Watch this Fast Walking 30 Minute Video

https://youtu.be/enYITYwvPAQ?t=8

BREAKFAST __________________________________ __________________________________

LUNCH __________________________________

DINNER __________________________________

What is your testimony today? ________________________________________________________________________

Day 4

Scripture: 3 John 1:2 (NLT) Dear friend, I hope all is well with you and that you are as healthy in body as you are strong in spirit.

Daily Prayer for strength to eat healthy. ________________________________________________________________________________ ________________________________________________________________________________

WEIGHT Watch this Fast Walking 30 Minute Video

https://youtu.be/enYITYwvPAQ?t=8

BREAKFAST __________________________________ __________________________________

LUNCH __________________________________ __________________________________

DINNER __________________________________ __________________________________

What is your testimony today? ________________________________________________________________________

Day 5

Scripture: 1 Corinthians 6:12 (NLT) You say, “I am allowed to do anything” but not everything is good for you. And even though “I am allowed to do anything,” I must not become a slave to anything.

Daily Prayer for strength to eat healthy. ________________________________________________________________________________ ________________________________________________________________________________

WEIGHT _______________

Watch this Fast Walking 30 Minute Video

https://youtu.be/enYITYwvPAQ?t=8

BREAKFAST __________________________________

LUNCH __________________________________

DINNER __________________________________

What is your testimony today? ________________________________________________________________________

Scripture: 1 Corinthians 6:19 - 20 (NLT) Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? You do not belong to yourself, for God bought you with a high price. So , you must honor God with your body.

Daily Prayer for strength to eat healthy.

WEIGHT _______________

BREAKFAST __________________________________

LUNCH __________________________________ __________________________________

DINNER __________________________________

What is your testimony today?

Day 7

Scripture: John 6:27 (NLT) But don’t be so concerned about perishable things like food. Spend your energy seeking the eternal life that the Son of Man can give you. For God, the Father has given me the seal of his approval.”

Daily Prayer for strength to eat healthy.

________________________________________________________________________________

WEIGHT _______________

Watch 1.0 Mile Happy Walk | Walk at Home | Walking Workout

https://youtu.be/X3q5e1pV4pc

BREAKFAST __________________________________ __________________________________

LUNCH __________________________________ __________________________________

DINNER __________________________________

What is your testimony today? ________________________________________________________________________

Day 8

Scripture: Daniel 1: 8, 15 (NLT) But Daniel was determined not to defile himself by eating the food and wine given to them by the king. He asked the chief of staff for permission not to eat these unacceptable foods.

Daily Prayer for strength to eat healthy.

WEIGHT

Watch 1.0 Mile Happy Walk | Walk at Home | Walking Workout

https://youtu.be/X3q5e1pV4pc

What is your testimony today?

Day 9

Scripture: 1 Corinthians 9:27 (ESV) But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.

Daily Prayer for strength to eat healthy. ________________________________________________________________________________ ________________________________________________________________________________

WEIGHT Watch 1.0 Mile Happy Walk | Walk at Home | Walking Workout

https://youtu.be/X3q5e1pV4pc

BREAKFAST __________________________________ __________________________________

LUNCH __________________________________ __________________________________

DINNER __________________________________ __________________________________

What is your testimony today?

Day 10

Scripture: 2 Corinthians 7:1

(NLT) Because we have these promises, dear friends, let us cleanse ourselves from everything that can defile our body or spirit. And let us work toward complete holiness because we fear God.

Daily Prayer for strength to eat healthy. ________________________________________________________________________________ ________________________________________________________________________________

WEIGHT _______________

Watch 1.0 Mile Happy Walk | Walk at Home | Walking Workout

https://youtu.be/X3q5e1pV4pc

BREAKFAST __________________________________ __________________________________

LUNCH __________________________________

DINNER __________________________________ __________________________________

What is your testimony today? ________________________________________________________________________

Day 11

Scripture: 1 Corinthians

10:31 Whether then, you eat or drink or whatever you do, do all to the glory of God.

Daily Prayer for strength to eat healthy.

________________________________________________________________________________

WEIGHT

AFRICAN DANCE WORKOUT 20 min (FUN!!)

https://youtu.be/Ev6zzaGkwOY?t=29

BREAKFAST __________________________________

LUNCH __________________________________

DINNER __________________________________ __________________________________

What is your testimony today? ________________________________________________________________________

Day 12

Scripture: 1 Corinthians 10:13

“No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation, he will also provide the way of escape, that you may be able to endure it.

WEIGHT AFRICAN DANCE WORKOUT 20 min (FUN!!)

https://youtu.be/Ev6zzaGkwOY?t=29

BREAKFAST __________________________________ __________________________________

LUNCH __________________________________

DINNER __________________________________

What is your testimony today? ________________________________________________________________________

Daily Prayer for strength to eat healthy.

Daily Prayer for strength to eat healthy.

Day 13

Scripture: Philippians 4:6-7

“Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

WEIGHT _______________

AFRICAN DANCE WORKOUT 20 min (FUN!!)

https://youtu.be/Ev6zzaGkwOY?t=29

BREAKFAST __________________________________ __________________________________

LUNCH

DINNER __________________________________ __________________________________

What is your testimony today? ________________________________________________________________________

Day 14

Scripture: Matthew 5:6 (MSG) “You’re blessed when you’ve worked up a good appetite for God. He’s food and drink in the best meal you’ll ever eat.”

Daily Prayer for strength to eat healthy. ________________________________________________________________________________ ________________________________________________________________________________

WEIGHT _______________

AFRICAN DANCE WORKOUT 20 min (FUN!!)

https://youtu.be/Ev6zzaGkwOY?t=29

BREAKFAST __________________________________

LUNCH __________________________________ __________________________________

DINNER __________________________________ __________________________________

What is your testimony today?

Day 15

Scripture: Romans 12:1 (ESV) I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship.

Daily Prayer for strength to eat healthy. ________________________________________________________________________________

WEIGHT AFRICAN DANCE WORKOUT 20 min (FUN!!)

https://youtu.be/Ev6zzaGkwOY?t=29

BREAKFAST

DINNER __________________________________

What is your testimony today? ________________________________________________________________________

Daily Prayer for strength to eat healthy.

Day 16

Scripture: Isaiah 58:11 (NLT) “The LORD will guide you continually, watering your life when you are dry and keeping you healthy, too. You will be like a well-watered garden, like an ever-flowing spring”.

WEIGHT _______________

Floor Session for ABS! (Ab Workout)

https://youtu.be/FOVHXpAaCk8?t=4

BREAKFAST __________________________________ __________________________________

LUNCH __________________________________ __________________________________

DINNER __________________________________ __________________________________

What is your testimony today?

Day 17

Scripture: Corinthians 3:1617 “Don’t you know that you yourselves are God’s temple and that God’s Spirit lives in you? If anyone destroys God’s temple, God will destroy him; for God’s temple is sacred, and you are that temple ”

Daily Prayer for strength to eat healthy. ________________________________________________________________________________

WEIGHT

Floor Session for ABS! (Ab Workout)

https://youtu.be/FOVHXpAaCk8?t=4

BREAKFAST __________________________________

LUNCH DINNER __________________________________

What is your testimony today?

Day 18

Scripture: Proverbs 23:13 (MSG) “When you go out to dinner with an influential person, mind your manners: Don’t gobble your food, don’t talk with your mouth full. And don’t stuff yourself; bridle your appetite.”

Daily Prayer for strength to eat healthy. ________________________________________________________________________________ ________________________________________________________________________________

WEIGHT _______________

Floor Session for ABS! (Ab Workout)

https://youtu.be/FOVHXpAaCk8?t=4

BREAKFAST __________________________________

LUNCH __________________________________

DINNER __________________________________

What is your testimony today?

Day 19

Scripture: Matthew 6:16-18 (MSG). “When you practice some appetite-denying discipline to better concentrate on God, don’t make a production out of it. It might turn you into a small-time celebrity, but it won’t make you a saint. If you ‘go into training’ inwardly, act normal outwardly. Shampoo and comb your hair, brush your teeth, wash your face. God doesn’t require attention-getting devices. He won’t overlook what you are doing; he’ll reward you well.”

Daily Prayer for strength to eat healthy. ________________________________________________________________________________

WEIGHT _______________

https://youtu.be/FOVHXpAaCk8?t=4

BREAKFAST __________________________________

LUNCH

DINNER __________________________________

What is your testimony today? ________________________________________________________________________

Day 20

Scripture: John 6:35 (ESV) Jesus said to them, “I am the bread of life; whoever comes to me shall not hunger, and whoever believes in me shall never thirst .

Daily Prayer for strength to eat healthy. ________________________________________________________________________________ ________________________________________________________________________________

WEIGHT _______________

Floor Session for ABS! (Ab Workout)

https://youtu.be/FOVHXpAaCk8?t=4

BREAKFAST __________________________________ __________________________________

LUNCH __________________________________ __________________________________

DINNER __________________________________ __________________________________

What is your testimony today? ________________________________________________________________________

Day 21

Scripture: Matthew 6:25-27

“Do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more important than food, and the body more important than clothes? Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? Who of you by worrying can add a single hour to his life?” Matthew 6:25-27

Daily Prayer for strength to eat healthy. ________________________________________________________________________________

WEIGHT

Burn Body Fat 2 Mile | 30 Minute Workout at Home

https://youtu.be/l5uilZNoaAU?t=13

BREAKFAST __________________________________ __________________________________

LUNCH __________________________________ __________________________________

DINNER __________________________________ __________________________________

What is your testimony today? ________________________________________________________________________

21 Day Calendar

21 DAY HEALTHY EATING CHALLENGE

Our primary goal is to glorify God. Everything falls under this umbrella, including what we eat and drink, and the lifestyle choices we make.

THIS CALENDAR CAN BE CHANGED TO ANY MONTH

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"Letusnotbecomewearyindoinggood,forattheproper timewewillreapaharvestifwedonotgiveup."

Galatians6:9

James 4:10

"Donothingoutofselfishambitionorvainconceit. Rather,inhumilityvalueothersaboveyourselves."

Philippians2:3

ABOUT DR. VAL

Valarieisawife,mother,grandmother,great-grandmother, teacher,preacher,psalmist,author,speaker,certifiedChristian LifeCoach,andleadershipconsultant.Hergreatestdesireisto seekGod'sfaceandseeothersintheBodyofChristgrowintoan intimaterelationshipwiththelivingSavior.Herpurposeistoglorify Godineverythingshedoes.Valarieisaretiredteacherwhohas devoted45yearsofherlifetoyouthinthepublicschoolsystem. SheistheFOUNDERandCEOofSteppingOutWithPurpose,LLC. Valarieistheauthorof"TalkTimewithGod," "UnleashedPowerof PrayerTeensandYoungAdults'PrayerJournalWorkbook,"andthe co-authorofabookcalled"PEARLS,""SteppingUpandStepping OutJournalExperience"and"TheEffectsofPrayerintheLifeofa LeaderWorkbook."

GIVE GOD THANKS IN EVERYTHING

"Humble yourselves before the Lord, and he will lift you up."