Sweet Swap
Replace one sweet snack with one fruit + 1 Tbsp nuts.
Savor Texture
Eat slowly and savor texture, temperature, and taste. Try for 10 chews per bite!
2 Chronicles 20:22
And when they began to sing and praise, the Lord set an ambush against the men of Ammon, Moab, and Mount Seir, who had come against Judah, so that they were routed.
Heart Hold
Place your hand on your belly or heart. Inhale, feel rise (4 counts). Exhale, feel fall (6 counts). Repeat 4 breaths. Breath Prayer: Inhale “Present,” exhale “Held.”
Plant Protein
Add beans or lentils for plant-based fiber and protein. Try adding ¾ cup of lentils (12- 18g protein).
Slow-Down Breath
Sit tall with a gentle torso twist. Inhale, lengthen spine (4 counts). Exhale, twist slightly deeper (6 counts). Repeat both sides 3 times. Breath Prayer: Inhale “Length,” exhale “Slow.”
Ephesians 3:20
Now to Him who is able to [carry out His purpose and] do superabundantly more than all that we dare ask or think [infinitely beyond our greatest prayers, hopes, or dreams], according to His power that is at work within us.
Isaiah 9:6
For to us a child is born, to us a son is given, and the government will be on his shoulders. And he will be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.
Pre-Meal Water
Drink 8–12 oz of water before meals today.
Belly Breath Rest
Hand on belly, feet grounded. Inhale, belly expands (4 counts). Exhale, belly softens (6 counts). Repeat 4 breaths. Breath Prayer: Inhale “Grounded,” exhale “Safe.”
