October 15

Zechariah 4:6 - NLT
Then he said to me, 'This is what the Lord says to Zerubbabel;  It is not by force nor by strength, but by my Spirit, says the Lord almighty.'

Curtis liked to think he could do everything on his own. He often told friends that he didn't need anybody else; he was fine all by himself. On those rare occasions when Curt was feeling down and in need of a friend's support, he usually found himself alone. Everyone figured he really didn't need anyone else, and so he was lonely. No matter how strong or powerful or talented we might be, we all need the support of friends. Our greatest friend is, of course, Jesus Christ. We need never feel alone when we have the Spirit of the Lord with us. Accept the helping hand of the Lord, and find out what real strength is all about.

Today's Thought: Let me lose not only weight, but also false pride!

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Today's Tip:  Fitness
There are workout videos for every fitness level and activity including Belly Dancing, African Dancing, Yoga, Pilates, Step, Circuit Training, Interval Training, Aqua Aerobics and Chair Aerobics. There really is no reason to skip your workout. There’s something for everyone.

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Sugar-Free Carrot Cake

6 egg whites
1 c apple juice concentrate
1/3 c canola oil
1/3 c unsweetened applesauce
1/4 c water
3 c flour
1 Tbs baking powder
1 tsp baking soda
1 tsp salt
2 tsp cinnamon
1/4 tsp nutmeg
2 c raisins
2 c shredded carrots

Preheat oven to 350° F. Stir together egg, apple juice concentrate, oil, applesauce and water. Set aside. Sift together dry ingredients. Put raisins in warm water to plump. Meanwhile, grate carrots, and spray 2 round 9" cake pans with non-stick pan spray. Gently stir wet ingredients into dry ingredients just until moistened. Drain raisins, and fold in carrots and raisins. Pour into cake pans, and bake at 350° F. for 25 to 30 minutes. Then reduce heat to 325° F. for 8 to 12 more minutes.  Serve cold.

October 9

Isaiah 26:4 - NLT
Trust in the Lord always, for the Lord God is the eternal Rock.

Lettuce! Celery! Low-fat cottage cheese! Yeesh! It never got any more interesting. The same old bland foods got tiresome after awhile. Debbie thought she would go crazy before long. She knew what she was doing was a good thing. She really wanted to lose weight. She wanted to look and feel great. Sometimes she didn't know whether it was going to pay off. She believed that God was happy with her desire to lose weight. She trusted that He would help her. Often, it was only the strength she received from trying to please God that kept her going. She was thankful that God gave her that kind of strength.

Today's Thought: The only thing I'll give us is being fat!

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Today's Tip:
Time your eating and activity patterns correctly. Don’t go all day without eating or you’ll be more like to binge on unhealthy foods when you do finally eat. If most of your physical activity takes place during the day, make breakfast and lunch your larger meals. Enjoy small, healthy snacks in between meals. Keep things light and lean in the evenings. Remember, food is fuel. Use the energy when you need it most.

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Diabetic Pumpkin Pie

2 eggs
2 tbsp. liquid sweetener
3/4 tsp. cinnamon
3/4 tsp.nutmeg
1/2 tsp. ginger
1/4 tsp. cloves
1 1/2 c. canned pumpkin
3/4 c. evaporated milk
3/4 c. orange juice
1 unbaked 9 inch pie shell

Combine eggs, liquid sweetener, spices and pumpkin; blend well. Add milk and orange juice gradually, stirring until blended. Pour into unbaked pie shell. Bake for 10 minutes at 350 degrees.

October 8

James 3:4 - NLT
And a tiny rudder that makes a huge ship tun wherever the pilot wants it to go, even though the winds are strong.

David Gregory spoke to groups all over the country. He believed that faith could help people achieve all their goals. He spoke to grossly overweight people, and it had been his faith that had brought him through. Often, people would skeptically confront him as to how he really lost all his weight. His answer never varied. When asked, he would produce a tiny pewter cross from his pocket. All his success, all his power, all his wealth were nothing, compared to the strength of that small symbol. The power of the cross of Christ is unequalled.

Today's Thought: With each little loss of weight, I make a greater gain!

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Today's Tip:  Fitness
Feeling self-conscious about your sweat? Try a water workout: You can work up a sweat in the water that goes unnoticed since you are already wet. So you won’t have to worry about perspiration. Oh yeah, and you might burn some calories while you're at it.

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Low-Fat Fish 'N' Chips

1 pound russet potatoes, unpeeled
1/2 c whole-wheat flour
6 Tbs whole-wheat bread crumbs
Pinch black pepper
1 egg white
1 pound halibut, cod, or sole fillets

Preheat oven to 450 degrees. Spray a baking sheet with with cooking spray.

Scrub and slice potatoes lengthwise into wedges. Arrange wedges on one side, leaving enough room for the fish, and spray them with cooking spray. Bake for approximately 15 to 20  minutes or until golden brown and tender.

Meanwhile, combine flour, bread crumbs and pepper in a shallow bowl.

In another bowl, lightly beat egg white. Dip the fish in egg white, then coat both sides with the flour mixture. Transfer fish to baking sheet, alongside the potatoes; continue to cook for 10 min. Remove from oven and serve.

October 7

Hebrews 10:39 - NLT
And a righteous person will live by faith.  But I will have no pleasure in anyone who turns away.

Darren felt bad withdrawing from the group, but he had to. The other three men kept cheating on their diets, and that was no help at all. Each time they gave in to temptation, Darren asked himself why he tried so hard when everyone else quit. Darren needed strength and support, not more temptation. At least on his own he stood a fighting chance. Darren prayed for guidance. Dieting was hard enough without other people making it harder. We need to attach ourselves to those who are serious and committed to losing weight. God will help us have all the strength we need to keep on our diets.

Today's Thought: The weight that I've lost, was of minimal cost!

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Today's Tip:  Fitness
Stretching requires a certain technique. Follow these rules. Don't bounce a stretch. Holding a stretch is more effective and there is less risk of injury. Don't stretch a muscle that is not warmed up. Don't strain or push a muscle too far. If a stretch hurts, ease up. Don't hold your breath.

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OVEN FRIED ONION RINGS

2 Tablespoons Flour
Ground Pepper to taste
1/3 Cup Dried Bread Crumbs
1/4 Cup Egg Beaters
2 Large Onions, peeled, sliced 1/4" thick separated into double rings.

Adjust oven racks to divide Oven in half. Preheat to 400. Spray a cookie sheet with Nonstick cooking spray. On a sheet of wax paper combine the first 2 ingredients. On another sheet of wax paper. Place the Bread crumbs. In a bowl add the egg beaters. Coat each double onion ring with the flour. Shake off any excess. Coat with the egg beaters, than lightly with the bread crumbs. Place on cookie sheet. Continue with all rings. Spray the rings with Non-stick cooking spray. Bake on top rack for 10 minutes. Turn over carefully and bake another 5 minutes.

October 2

Ephesians 6:13 - NLT
Use every piece of God's armor to resist the enemy in the time of evil, so that after the battle you will still be standing firm.

Even the mightiest warrior of old was not foolish enough to enter battle without protection. Strength must be tempered with common sense. When we wage war on fat, we need to be well-equipped for the fray. If we give something up, we need to have something to replace it with. Jesus proposed that we should not live by bread only, but upon the word of God. We can protect ourselves from temptation by faith. God will fight our battle alongside us. With Christ, we become an invincible army. We can carry on in the strength of the Spirit, which will allow us to conquer our weight and fears. With Christ comes true power.

Today's thought: With Jesus' might, my fat I'll fight!

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Today's Tip:  Health and Diet

Hold the MSG.
Monosodium glutamate, or MSG, is a flavor enhancer that adds a “meaty or broth-like” flavor to certain foods. Some individuals are sensitive to this enhancer. Limit your intake by asking for meals prepared without MSG and checking the ingredient list on food labels. MSG has less sodium than salt, but it should still be avoided.

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Cinnamon Crispas
(You'll think you have the real thing from Taco Bell!)

Ingredients:
1 bag (full size -- 3-4 oz.) plain pork rinds
15 pkgs Splenda
4 tablespoons butter
1 tablespoon cinnamon

Drizzle melted butter over the rinds or put in a plastic bag and shake well to coat. Mix Splenda and cinnamon in a paper bag, then drop pork rinds into bag and shake, shake, shake!

If they become soft or soggy later, put them in a warm oven and let them crisp up again.

Serves 4. 3 net grams of carbohydrate per serving.

September 27

Psalm 9:10 - NLT
Those who know your name trust in you, for you, O LORD, have never abandoned anyone who searches for you.


It was nice to see that the church cared so much about the ladies' group that dieted together. At the annual church planning board dinner, it was suggested that a low calorie menu be offered. Dieting was so much easier when other people understood and cooperated with you. It was gratifying to be supported by the church as if by one's own family. God had been good to the ladies of the church. God's love should be apparent in our churches. The church should be a place where we know we will be affirmed and supported. God never forsakes His children, and His children should be careful not to forsake each other.

Today's thought: No matter what, I'm not on this diet alone!

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Today's Tip:  Fitness
Relieve neck pain through stretching. The next exercise resembles the neck movements of a turtle. You should literally stick your neck out and then draw it back again. In doing so, you will make a gliding movement forward with your chin, as if trying to reach far out with it and thus to lengthen the neck. The pull will be felt in the back of the neck on both sides between the ears as well as in the middle. Repeat this exercise four times.

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Mock Mashed Potatoes

2 10oz pkgs frozen cauliflower (or fresh 3/4 head)
1 tsp chicken bouillon granules
1/4 tsp white pepper
2 Tbsp butter
2 Tbsp heavy cream

Preheat oven to 375°F. Cook cauliflower in microwave or on stovetop until it is fall-apart fork tender. Drain well and mix cauliflower with all ingredients except cream in food processor. Add cream slowly and mix again.

Spray ovenproof dish with cooking spray and put mixture in. Bake 15 - 20 minutes.

For those of you who think they would not like this dish because they are not fans of cauliflower, I implore you to try it - it does not taste like cauliflower at this point. Really.

September 20

Revelation 21:7 - NLT
'All who are victorious will inherit all these blessings, and I will be their God, and they will be my children.'

Chris thought he was going to die. Why did the gym teacher make the fat kids run track? It wasn't human. His pulse was pounding so hard he thought his eyes might pop out. The finish line looked a million miles away. It wasn't worth it. Somehow he had to lose some of his excess baggage. Nobody could go through life feeling as bad as he presently felt. We need to overcome our weight problems. Life is not meant to be a struggle, but a blessed gift from God. If we will work to be overcomers, then God will bless our efforts and carry us over the finish line.

Today's Thought: With each pound I drop, I move faster toward my goal!

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Today's Tip:  On a budget?

The price we pay for convenience foods is not only the higher sodium content, but the higher price. You can gain better control over sodium consumption by changing to a recipe based plan for whole, fresh foods. By choosing the same meal 2-3 times per week, you're able to purchase larger sizes which will end up costing less.

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Low-Fat Pumpkin Muffins

1 cup canned cooked pumpkin
1 cup bran cereal shreds, crushed
3/4 cup skim milk
1/3 cup light or dark corn syrup
2 egg whites, slightly beaten
1-1/4 cups all purpose flour
1/3 cup sugar
2 tsp. baking powder
1/2 tsp. salt necessary
1/2 cup raisins

Preheat oven to 400°F. Spray 12 2-1/2 inch muffin cups with cooking spray. Combine pumpkin and next 4 ingredients in a bowl. Combine remaining ingredients in another bowl. Add pumpkin mixture and stir until well blended. Spoon into prepared muffin cups. Bake 20 minutes or until toothpick inserted in center comes out clean. Cool in pan 5 minutes. Remove and cool on wire rack.

This recipe serves 12 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 12 only.

September 18

Hebrews 10:23 - NLT
Without wavering, let us hold tightly to the hope we say we have, for God can be trusted to keep his promise.

Kelly believed God would help her. At least, she wanted to believe that God would help. Sometimes she wasn't so sure. She'd begin to doubt, then fear would set in, and she'd comfort herself with a bowl of ice cream or a chocolate bar. Then she'd get mad at herself, she'd pray for help once more, and the whole cycle would start again. If only she could stay convinced that God was with her to give her strength. Kelly knew it wasn't God's fault that she kept giving in. It was her own wavering. Perhaps Kelly's prayer should have been for strength of faith, rather than strength of diet will-power.

Today's Thought: I don't think God will help me lose weight; I know it!

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Today's Tip:

Secret of Successful Weight Loss
The real secret of successful weight loss is to fill up your stomach with healthy lower calorie food. Because a full stomach is your best protection against food temptation, binges, cravings and other diet disasters.

DON'T go hungry.
If you do, you'll reach for something that makes you fat.

It's ALWAYS better to eat a little too much, than not enough.
Because not enough leads to diet catastrophe!

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Golden Glow Punch

 This punch provides 100% Daily Value of vitamin C and is very
 low in sodium and naturally fat free.

 Prep: 5 min

 1 tub TANG Orange Flavor Sugar Free Drink Mix
 1 qt. (4 cups) water
 1 pkg. (10 oz.) frozen unsweetened strawberries, partially thawed
 1 can (6 oz.) frozen lemonade concentrate
 2 cups cold club soda
 Ice cubes

 PLACE drink mix, water, strawberries and lemonade in large
 plastic or glass pitcher. Stir until drink mix is dissolved
 and strawberries are separated. Refrigerate until ready to
 serve.

 POUR into large punch bowl just before serving. Stir in club
 soda and ice cubes.

September 15

2 Peter 2:9 - NLT
So you see, the Lord knows how to rescue godly people from their trials, even while punishing the wicked right up until the day of judgement.

Woody had a weird dream. His hands and arms got so flabby that he couldn't reach out and pick anything up anymore. Before him stood a long table filled with marvelous things to eat, but he was unable to take anything. He woke up sweat-soaked and shuddering. It had seemed so real! He caught a glimpse of himself in the dresser mirror as he sat alone in the night. He was getting awfully plump. Maybe somebody was trying to tell him something. He was no fool. They say that God moves in mysterious ways, and maybe that was true. No reason to push the old luck. Tomorrow the diet begins!

Today's thought: I remember when my eyes could be bigger than my stomach!

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Today's Tip:  Conquer Pre-Dinner Munchies.

Ever get home from work and feel so hungry you grab any food in sight? Plan ahead by keeping low-calorie munchies in easy reach, such as raw vegetables (mini carrots, grape tomatoes, cucumbers, peppers) with low-fat dip, or air-popped popcorn.

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Easy Low Fat Dip

1 pint creamed cottage cheese -- Fat Free
1 tablespoon mayonnaise -- Fat Free
1 teaspoon dry salad dressing mix

Blend together until smooth. Serve chilled with fresh veggies and/or crackers.

September 11

Romans 4:21 - NLT
He was absolutely convinced that God was able to do anything he promised.

Jesus Christ turned water to wine, He walked on the water, and calmed the sea. He cured many diseases and cast out demons. He conquered death for His friend Lazarus and for Himself. He promises that He will be with us and that His power is ours as we try to be the people God created us to be. How, then, can we doubt that He will help us when we need to lose weight? Are not the pounds of our flesh within His scope of power? Cannot the chosen Son of God do such a small miracle in our lives as to give us the determination we need to conquer fat? This He can and will do, and much more, if we will but believe.

Today's Thought: 'More' brought about my distress; help me, Lord, to live by 'less'!

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Today's Tip:  Health and Diet

Headed to the supermarket? Eat before you go! Often, when you go food shopping on an empty stomach, you tend to select more food items than you normally would if you weren’t hungry. Prepare a food list when you aren’t hungry and stick with it. Once you are there, use this time to brush up on label reading.

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Turkey Tostadas

6 flour tortillas
1/4 c minced onion
1 jalapeño pepper, seeded and minced
1 tsp dried whole oregano
hot sauce
1/2 c plus 2 tablespoons shredded Mozzarella cheese
1/2 lb. ground turkey
2 cloves garlic, minced
1 (8 oz.) can tomato sauce
1/2 tsp dried whole thyme
1/4 c plus 2 tablespoons plain low-fat yogurt

Place tortillas on a baking sheet; bake at 350 until crisp. Set aside.

Combine turkey, onion, garlic, and jalapeño pepper in a large skillet coated with cooking spray. Cook over medium heat until meat is no longer pink, stirring to crumble meat. Add tomato sauce, oregano, thyme and hot sauce; stir well. Simmer for 10 min. or until thickened.

Spread 1/3 c. turkey mixture over each tortilla & sprinkle with cheese.  Broil until cheese melts.  Top each with yogurt

September 8

Luke 12:29 - NLT
'And don't worry about food--what to eat or drink.  Don't worry about whether God will provide it for you.'

Clyde was so infuriating! Every time his wife suggested that he go on a diet, he came up with some excuse. Most of the time he just said that diets weren't healthy. He was afraid he would do more harm than good. Clyde knew it was just a dodge. He didn't want to lose weight, and he saw no reason why anyone should want to push him. That all changed when he landed in the hospital with a heart attack brought on because his body simply couldn't carry the weight Clyde contained. Clyde no longer questioned what was right. Instead of doubting the intelligence of dieting, he wondered why he ever been so stupid as to resist it. Sometimes God needs to let us know through crisis what we will not hear normally.

Today's Thought: If it's a choice between dieting or dying, I think I'll diet!

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Today's Tip:  Back to school! If this means a return to a more hectic schedule don't let your desire to lose weight become your last priority. Write down what you need to do to reach your goals along with the rest of the tasks on your "to do" list. Schedule your daily walk, your trip to the grocery store and some time for yourself to log on to eDiets for a chat session.

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Slow Cooker Pizza

1 1/2 pounds ground beef
1 (8 ounce) package rigatoni pasta
1 (16 ounce) package shredded mozzarella cheese
1 (10.75 ounce) can condensed cream of tomato soup
2 (14 ounce) jars pizza sauce
1 (8 ounce) package sliced pepperoni sausage

Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain and set aside. Brown the ground beef in a skillet over medium-high heat. Drain off grease.

In slow cooker, alternate layers of ground beef, noodles, cheese, soup, sauce and pepperoni.

Cook on Low setting for 4 hours

September 6

Job 22:27 - NLT
You will pray to him, and he will hear you, and you will fulfill your vows to him.

Gary took time every morning to pray about his diet. Some days he awoke frustrated that he wasn't losing weight. Other days he awoke with cravings, afraid he wouldn't be able to withstand temptation. Still other mornings he just wanted to thank God that he'd come so far. God helped make the diet bearable. Every time Gary found himself feeling ready to give up, a quick prayer to God gave him the willpower to go on. The power of God is a wonderful thing. We cannot comprehend how much God does for us when we call upon His name. Rest assured that God is with you in all you do. . .even your diet.

Today's Thought: The more time you pray, the less you can weigh!

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Today's Tip:  Fiber Up!
Want to boost your fiber, but your favorite breakfast cereal doesn't make the grade? If the total fiber per serving is less than 3 grams (check the Nutrition Facts panel), mix your favorite half-and-half with a higher-fiber choice such as bran flakes or shredded wheat.

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Molasses Oat Bran Bread

1 package active dry yeast
1 pinch white sugar
1 c warm water
2 tbs butter, melted
1/3 c molasses
1 c oat bran
3 c whole wheat flour
1/2 tsp salt
1 tbs oat bran

Dissolve yeast and sugar in warm water. Rest for 5 min.  Mix butter and molasses into yeast. Add oat bran, 2 c. flour, and salt. Stir, and add flour as needed to make dough stick together and forms a ball. Turn out onto a lightly floured surface. Knead for 8 to 10 min., adding flour as needed to make a slightly sticky and moist dough. Place in a buttered bowl, and turn to coat the surface. Cover with a damp cloth, and let rise until doubled in bulk, about 1 1/2 to 2 hours. Punch down, and form into two round or oval loaves. Place on a greased baking sheet, and allow to rise 1 hour. Sprinkle oat bran on top of the loaves. Bake in a preheated 350 degrees oven for 35 to 45 min.

September 5

2 Peter 3:9
The Lord isn't really being slow about his promise, as some people think. No, he is being patient for your sake. He does not want anyone to be destroyed, but wants everyone to repent.

Lois woke up from the strangest dream. She had died and gone to heaven, but when she got there, she couldn't get in. There was an extremely narrow hallway that everyone had to pass through before they could enter heaven. Try as she might, Lois couldn't get through the passageway because she was so large. Before, she had doubted that she could lose weight. Now, she found a new motivation. She believed God had broken through her excuses to tell her how important it was for her to lose. Never once did she believe that God would keep her out of heaven because of her weight, but she realized that her weight already kept her from enjoying life the way God intended it to be.

Today's Thought:  Life is great when you carry less weight!

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Today's Tip:  Stop Emotional Eating.
It's not always calories, fat or any other diet factor that causes people to become overweight. For many people, the trigger to overeating is stress, and the answer could be mastering relaxation techniques.

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ANGEL HAIR PASTA WITH CHICKEN

2 Chicken Breasts Boneless and Skin Removed, cut into pieces
1 Carrot, sliced
Broccoli, cut into pieces
2 Cloves Garlic
12 Ounces Angel Hair Pasta
2/3 Cup Chicken Broth
1 Teaspoon Dried Basil
1/4 Cup Parmesan Cheese, grated

Cook the chicken and cut into pieces. Cook noodles until done about 7-10 minutes. Add the chicken broth into a frying pan. Add carrots and cook until tender. Add broccoli and steam for about 7 minutes. Add basil, garlic and chicken and simmer for 5 more minutes. Place the noodles in a bowl and top with the vegetable chicken mixture. Sprinkle the top with parmesan cheese and serve.

September 1

SEPTEMBER is on Doubt

Whenever we involve ourselves in a process that takes time, it is only natural to move through periods of doubt. Doubt is not necessarily a bad thing. It can help us reassess our desires and motives. We ask ourselves why we are doing what we do. People diet for all different reasons, some of them good, some of them not so good. When the pounds don't fall off quite as fast as we think they should, it causes us to feel frustrated and hopeless. Doubt sets in. If we are to fight the negative effects of doubt, we will definitely need help. We can turn to friends for help when the doubts mount up, but more importantly, we can turn to God, who knows what is on our heart before we even speak to Him. He will be true to strengthen and encourage us. In the light of Christ, even our darkest doubts are dispelled. Open your heart to the light of Christ and experience the joy as your doubts fad into nothingness.

2 Corinthians 3:5 - NLT

It is not that we think we can do anything of lasting value by ourselves.  Our only power and success come from God.

Muriel knew she couldn't do it alone. She wasn't strong enough. Her friend Ann told her that one of her strengths was realizing she was weak. Too many of her friends tackled diets on their own and failed miserably. Well, Muriel wasn't going to make the same mistake. She wanted help from the outset. If we realize our weaknesses and limitations, then we are better able to cope with them. God will help us be honest with ourselves, so we can work to turn our weaknesses into strengths. Pray to God for that insight.

Today's Thought: What I want to eat and what I need to eat are two different things!

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Today's Tip:  Pantry Detox!

If certain high-calorie foods lurking in your pantry keep throwing you off track when trying to lose weight, show no mercy: Throw them out!

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Three Ingredient Peanut Butter Cookies

1 organic, cage-free egg

1 cup organic peanut butter (or almond butter)

1/3 cup organic honey

Optional: organic fair-trade chocolate chips (1/2 cup), or organic raisins (1/2 cup), or 1/4 cup shredded coconut and 1/4 cup pitted dates, or 1/4 cup chopped dried fruit and 1/4 cup nuts…or you choose what to put in!

Directions:

Oven 350

1. Mix all the ingredients together, stirring well.

2. Line a cookie sheet with parchment paper. Drop the batter on the paper, a heaping tablespoon for each cookie.

3. Bake for 8 minutes. Cookies should start to brown slightly around the edges. They may seem too soft, but if they’re starting to brown they’re good to go!

4. Let the cookies cool for 5 minutes (they will firm up as they cool).

Makes 18-24 cookies

August 31

2 Thessalonians 3:16 - NLT
May the Lord of peace himself always give you his peace no matter what happens.  The Lord be with you all.

Ted felt the material rip the moment he bent over. Funny, that never happened a few years ago. Either his clothes were all shrinking or he was filling out a bit. There was just one thing to do about it: He was going to have to lose a few pounds. He'd done it before; he could do it again. A little willpower, a little patience, and a few prayers for strength. Ted was a man who knew his God and believed He would help out. He had never doubted Him, and God had never let him down. It was nice to feel so confident about some-thing. Dieting was easy when you were positive that God would help you work things out.

Today's Thought: I'm going to wear clothes I haven't fit into in years!

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Today's Tip:  Don't Skip Meals

Why not? Because you'll get hungry.
Result? Hunger will crush your willpower to lose weight.
And you'll binge on cookies!

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New-Fashioned Coleslaw

1 cup plain nonfat yogurt
2 tablespoons light mayonnaise
3 tablespoons fresh lemon juice
2 tablespoons Dijon mustard
1 tablespoon distilled white vinegar
1 tablespoon sugar
3/4 teaspoon salt
1/2 teaspoon pepper
1 small head green cabbage ( 1-1/4 pounds), shredded
4 carrots, shredded
1 red bell pepper, cut into matchstick strips

1. Spoon the yogurt into a fine-mesh sieve or a coffee filter cone and drain off excess liquid.

2. In large bowl, whisk together yogurt and mayonnaise until smooth. Add lemon juice, mustard, vinegar, sugar, salt, and pepper and whisk to combine. Add cabbage, carrots, and bell pepper; toss to combine.

3. Refrigerate at least one hour before serving.

August 29

Ephesians 3:16 - NLT
I pray that from his glorious, unlimited resources he will give you mighty inner strength through his Holy Spirit.

Herm couldn't figure out why he wasn't losing weight. He knew he wasn't eating as much as he had before he retired. When he was on the road, he ate like a horse. Now that he was home around the house all the time, he ate a lot less. Something definitely wasn't right. Losing weight requires much more than just changing our eating habits. We need to change our whole outlook on things. Sometimes we need to cut back on food while increasing the amount of exercise we get. Other times we need to give up certain foods altogether. We need to evaluate deep inside how we live out our lives, and make adjustments necessary to succeed in losing weight.

Today's Thought: Dieting doesn't happen on its own. It takes a conscious effort!

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Today's Tip:  Be scrupulously honest with yourself!

You need to be honest about your willingness to change habits for life. You need to be honest about what you are actually eating. This is where a food diary comes in handy.

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Kashi Fudge Brownies with Heart

1 1/2 cups Kashi Heart to Heart Cereal, crushed*
1/3 cups unsweetened cocoa powder
1/3 cup whole wheat flour
1/2 cup walnuts or pecans, chopped
1 teaspoon baking powder
1/4 teaspoon salt
6 ounces non-fat yogurt
1/2 cup pure honey
1/2 cup unsweetened applesauce
1 teaspoon pure vanilla extract

In a medium sized bowl, combine Kashi Heart to Heart cereal, cocoa powder, flour, walnuts, baking powder and salt. Mix well. Set Aside. In a large bowl, combine yogurt, honey, applesauce and vanilla. Mix until smooth. Using a spatula, add dry ingredients to wet ingredients, mix until well blended. Bake at 350 degrees for 30 to 40 minutes or until knife comes out clean. Let cool and serve.

* Place Kashi Heart to Heart cereal in a plastic bag and crush with a rolling pin into coarse flour.

August 20

Luke 10:41-42
But the Lord said to her, “My dear Martha, you are worried and upset over all these details! There is only one thing worth being concerned about. Mary has discovered it, and it will not be taken away from her.”

Angie brought home a new diet book each week. She had a closet full of exercisers guaranteed to take off pounds and inches. She had a cabinet full of pills, powders, and liquids bearing promises of miraculous weight loss. Cindy just shook her head. Why go to all the trouble? Losing weight wasn't going to come from anywhere except from inside the person who wanted to lose it. Desire was the main ingredient. It was too easy to get caught up in fads and fancy claims. A quiet determination to lose weight was what was really important. Angie lost a few pounds, while Cindy lost many.

Today's Thought:  It's hard to lose weight when you have a fat head!

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Today's Tip:  Don’t be so sweet.

Numerous studies have linked table sugar to increased calorie consumption. While sugar doesn’t do as much dietary damage as fat, you’ll find that when you eat sweets, you simply want to eat more… of everything. Not only that, but sugar also makes your body excrete chromium, and chromium is a mineral that helps your body build calorie-burning lean tissue – so you want to keep your chromium levels up.

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Low Fat Waffles

3/4 cup whole wheat pastry flour
3/4 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 tbsp sugar
1/4 tsp salt
1/2 cup liquid egg substitute
1 cup fat-free milk
1 tsp vanilla extract

Preheat waffle maker

Whisk dry ingredients in a medium bowl. Add egg substitute, milk and vanilla extract, and whisk until smooth.

Ladle 2/3 cup of batter into preheated waffle maker, and cook for 3-4 minutes, or until golden.

Makes 3 Belgian waffles

August 18

Matthew 10:29, 31
'Are not two sparrows sold for a farthing? and one of them shall not fall on the ground without your Father. Fear ye not therefore, ye are of more value than many sparrows.'

Jeff was suspicious. He couldn't figure out why his friends were trying to be so helpful with his diet. What could they possibly get out of it? Whenever he was with them, they avoided talking about food, and they ate salads and cottage cheese instead of normal food. They wouldn't even have dessert. It made Jeff feel a little awkward and guilty. He couldn't believe his friends would go to so much trouble to help him out. Some people wonder whether or not God really cares about their diet problems. The fact is, He cares about everything that is important to us. Take comfort in the fact that God cares deeply, and He will do everything He can to help you.

Today's Thought:  God thinks I'm great, with or without weight!

<>< J <>< E <>< S <>< U <>< S <><

Today's Tip:  Reducing Fat

Cook with less fat by using non-stick skillets.
Blot all fried meats on paper towels.
Add a spoon of water or broth as needed instead of more fat when sautéing onions and vegetables.
Substitute low-fat yogurt for mayonnaise.
Substitute ground turkey for ground beef.

<>< J <>< E <>< S <>< U <>< S <><

Low Fat Orange Creamsicles

1/4 cup sugar
1/4 cup water
6 ounces frozen orange juice concentrate, thawed
3/4 cup low-fat buttermilk

Heat sugar and water in a small heavy-bottomed saucepan until sugar is dissolved. Allow to cool for a few minutes. Stir thawed orange juice concentrate and buttermilk. Add syrup. Pour into Popsicle molds and freeze.

Makes 6 Popsicles

August 16

1 Thessalonians 5:11 - NLT
So encourage each other and build each other up, just as you are already doing.

Joining the group was the best move she ever made. Fay had struggled alone through a dozen diets with no real success. Then she saw the notice on the church bulletin board about the group that dieted and exercised together. She was a little hesitant at first, but finally she decided to give it a try. What a difference it made! Dieting with a group was much better than dieting alone. Fay felt that God had really led her to this group. She gained so much strength from her new friends, and she was amazed at how much she was able to help others.

Today's thought: A diet for two is easier to do!

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Today's Tip: "If you change just one thing a week, at the end of a year, you'll have made 52 changes." -Pam Brown

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Italian Rice
2 Garlic Cloves, minced
2 Teaspoons Olive Oil
8 Cups Fresh Spinach, chopped
1 Tablespoon Balsamic Vinegar
1/8 Teaspoon Pepper
2 Cups Cooked Rice
1/2 Cup Red Pepper, chopped

In a non-stick skillet, sauté the garlic in the oil for 1 minute. Add the spinach. Cover and cook for 3-4 minutes or until tender. Drain. Add the remaining ingredients and heat through, about 2 minutes.

August 6

Psalm 138:7
Though I walk in the midst of trouble, thou wilt revive me: thou shalt stretch forth thine hand against the wrath of mine enemies, and thy right hand shall save me.

It was war! Greg looked at the bag of cookies on the table in front of him, and they almost made him cry. Why couldn't he just ignore them? It was as if they had some kind of magical spell over him.Closing his eyes didn't help. Neither did putting them in the cabinet; he still knew they were there. He was determined to resist their pull, but was he really strong enough? When the temptations get to be too much, we need to call on the Lord. In the midst of our stiffest challenges, He will truly save us.

Today's Thought:  I need God to save me from myself!

<>< J <>< E <>< S <>< U <>< S <><

Today's Tip:  Low Carb Breakfast = Less Hungry at Lunch

Research done by the Oxford Brookes University reinforces what other studies have found - that eating a low carb breakfast helps control your hunger pangs at lunchtime.

<>< J <>< E <>< S <>< U <>< S <><

Low-Fat Basil Pizza

1 can (10 oz.) refrigerated pizza crust dough
1/3 c tomato paste
1/2 tsp dried oregano
2 tbs drained capers
1 c shredded reduced-fat mozzarella cheese
1/4 c grated Parmesan cheese
1/2 to 3/4 c slivered fresh basil leaves
1/2 tsp hot chili flakes

Unfold dough. In a lightly oiled 12 to 14 inch pizza pan or baking sheet, pat dough into a 12inch-wide round with a slightly thicker 1/2 inch-wide rim.

Bake crust on lowest rack in a 425*F oven until lightly browned on the bottom, 6 to 8 minutes (5 to 6 minutes in a convection oven). In a bowl, combine tomato paste, 2 tablespoons water, and oregano.  Spread tomato mixture over crust, but not rim. Sprinkle with capers.  Drop shredded mozzarella cheese in clusters onto tomato mixture, then sprinkle with Parmesan.

Return pizza to lowest oven rack and bake until mozzarella softens, about 3 minutes. Scatter basil leaves and chili flakes over pizza.