Book Introduction

Two years ago, I was visiting my sister in New Jersey when I suddenly got the urge to take the infamous “good hard look at my life.” I grabbed a notebook and pen and then headed outdoors to sit on a picnic bench. As I sat there prayerfully pondering how I had lived up until that point, and considering what I wanted my future to look like, I realized there were only a very few things that actually mattered. My family. My key relationships– with God, myself, and the world around me. My values. My character. It was, for me, a remarkably clear-headed moment.

I had started the process by evaluating what I had accomplished with my life and initially planned to continue by listing what I hoped to accomplish with however many days I have remaining. But something clicked.

Life isn’t so much about what you DO. It’s more about who you ARE.Of course, who you ARE has a profound impact on what you DO and how you do it. But I fear many of us get it backward. We define who we are by what we do.

So the question became: what kind of person do I want to be? I sketched out, in words, a picture of The Woman I Want to Be in terms of my relationships, values, and character. If it’s okay with you, I’d like to open up that notebook–and open my soul to you. Each statement reflects not who I am right now, but who I hope to become. Some statements you will relate to as universal human goals; others are more personal.

Here’s what I wrote, word-for-word:

• I am, first and foremost, a child of God who seeks to walk daily in truth–to live what I believe.
• I live my life in a spirit of prayer, practicing the presence of God at all times and in all my affairs.
• I strive for health and wholeness in my spirit, soul, and body. I seek healing whenever needed.
• I seek to raise godly children who fulfill their full potential in all areas of their lives.
• I strive to minister in power under God’s anointing that lives will be dramatically changed through my writing and speaking. I am constantly learning and growing so I have worthwhile things to share with others.
• I desire and work toward peace within and around me. I cultivate harmony in all my relationships by being gracious, no matter how difficult the circumstances
• I live every day, every moment, enthusiastically. I receive each opportunity and encounter as a gift to be celebrated.
• I am thankful to God and all who deserve my thanks.
• I put a smile on my face and inspire a smile in everyone I meet.
• I work hard at everything I do. I always do my best.
• My mission is to help as many people as I can in as many ways as I can.
• I endeavor to show myself, and the world, my “inner princess” by walking with my head held high and caring for my outward appearance.

I liked what I saw and began to get excited. Yes! That’s the woman I want to be! Imagine the impact such a life could make, even if I never accomplished anything according to the world’s standards. Just conducting myself on the planet in such a way would automatically touch the lives of virtually everyone I came in contact with. I wouldn’t have to dream up “stuff” I could do for God (which used to be my personal specialty). I wouldn’t even have to volunteer for any church committees to serve Him effectively. Instead, ministry would flow naturally out of my heart directly into the hearts of others.

Then the thought occurred to me: What has held me back from becoming The Woman I Want to Be? Some deep emotional trauma? Permanent personality flaws? Lack of cooperation from the people around me? A shortage of faith? No willpower?

For the next several months, I searched for the answer. And I think I might just have found it! The pathway to Becoming The Woman I Want to Be was found in actively pursuing maximum health in my spirit, soul. The soul encompasses your mind, your will and your emotions, and body. I realized that each area profoundly affects the others. It’s hard to be a woman of prayer (thus cultivating a healthy spirit) when you can’t get out of bed a little earlier than the rest of your family because you’re too exhausted (because you have an unhealthy body). And it’s hard to have a positive impact on the people around you when you’re negative, discouraged, and depressed (a reflection of an unhealthy soul).

Gradually it became apparent that you could not have optimal health in one area without attending to all three areas. They were too intricately bound. If you’re anything like me, you’ve struggled to keep all of this in balance. Perhaps you’ve had a time of spiritual renewal when you were active in a Bible study or attended a retreat that rekindled the flame of your first love for God. For weeks, or even months, your spirit was vibrant and healthy. But you neglected your body and eventually physical exhaustion wiped out your spiritual zeal.

Or perhaps you joined a gym and began getting in shape–but you skipped your quiet time so you could exercise first thing in the morning. Next thing you knew, you were more concerned about how your clothes fit than you were about the fact that you were routinely throwing fits.

Perhaps you began seeing a counselor to deal with emotional issues in your life and gained tremendous insight into why you do the things you do. You determined to make changes, but simply couldn’t mount enough energy or willpower to implement them. Perhaps you didn’t realize all that coffee and those donuts were weakening your ability to function effectively. Your soul’s well-being was ultimately compromised by your unhealthy body.

If we are going to become all that God desires us to be, it will require a synergistic approach. We cannot focus on one area to the exclusion of the other two. Our goal needs to be optimal health in spirit, soul, and body.

In the past, you may have pursued a variety of strategies–or “Things”– toward becoming the woman you want to be. Perhaps it went something like this:

• You heard a sermon on the importance of memorizing Scripture so you purchased a Scripture memory program at the Christian bookstore. Thing 1.
• Next you heard a preacher on the radio who admonished everyone to read the Bible daily. He even offered a little chart you could use to track your progress, so you called the radio ministry and ordered your Bible reading chart. You posted it on your refrigerator. Thing 2.
• Then all the ladies at your church were abuzz about the importance of praying God’s Word. So you purchased a book that provided Scripture-based guided prayers. Thing 3.
• Then you attended a woman’s conference where the speaker emphasized the importance of prayer journaling. So you went to her book table and purchased a prayer journal. Thing 4.
• You were juggling these four activities, when one of your co-workers mentioned that your real problem was “sweating the small stuff.” The way to overcome that habit, she explained, was to recite positive affirmations. During your lunch hour, you stopped in at Barnes & Nobles to pick up a book filled with affirmations to recite. Thing 5.
• Although you rarely watch television (of course not! You are a devoted Christian and you have more important things to do with your time–like juggling Things 1 through 5), one day you happened on Oprah or Good Morning America. The day’s program featured a dynamic author/expert who promised you could change your life or make it over if only you had a new life strategy. “Yes,” you exclaimed aloud. “Enough sitting around pondering. I need to get up and take action.” Fortunately, just before the program ended, they explained how you could register for a seminar near you. Thing 6.
• While at the seminar (reference the aforementioned Thing 6), the speaker emphasized the importance of getting an attitude adjustment. What you really needed, she explained, was an audio series filled with uplifting messages. So you clamored to the product table, along with a zillion of your closest friends, and procured some uplifting CDs or audiotapes. Thing 7.
• One day, you discovered a site on the Internet that espoused the importance of maintaining a daily food diary. Indeed, it claimed that research indicates those who maintain a food journal are 90 percent more successful in their dieting efforts than those who do not. So you signed up for the program (just $19.95 per month) and added the interactive daily food diary to the favorite pages section on your computer. Then all you had to do was log-on each day, go to the Web site, fill in the form, and voila! You jumped ahead of 90 percent of the dieting population. Thing 8.
• You ran into an old girlfriend you hadn’t seen in several months and she looked fabulous! “What on earth are you doing?” you ask. “Well, I’m following this new fitness program that’s sweeping the nation. I might even win a million dollars if I can transform myself in the next twelve weeks. It’s awesome. The book explains, step-by-step, everything you have to do. You should get it!” Back to the bookstore. Thing 9.
• Well, right about now, you’re feeling completely defeated. You’ve tried Things 1 through 9 and haven’t managed to transform your spirit, soul or body. You’re weary and discouraged. Fortunately, a friend invites you out to lunch and when you mention feeling down, she gives you the name and number for a great counselor. You call to make an appointment the next day. Thing 10.

Can I make a small confession? I have actually done all of the above! Yes, indeed, I know all about Thing 1 through Thing 10. Especially Thing 10. If you pursued even half of those Things trying to Become The Woman You Want to Be, no doubt you found it impossible to juggle it all. What I’ve tried to do–for your benefit as well as mine–is bring everything together in one place.

Let me explain how the program works by describing the daily routine and the rationale behind each component.

Spirit

Cultivating a healthy spirit requires devoting time each day to the spiritual disciplines of Scripture memory, Bible reading, praying Scripture-based prayer, and prayer journaling. All four are included right here on these pages. Each day features:

Scripture to memorize

The first item on your daily journey is your Scripture to memorize. Every five days, you will be assigned a new memory verse to ponder. At the end of ninety days, you will have mastered eighteen passages, all of which are directly related to our theme of renewing your spirit, soul and body. Some passages are favorites you may already know; others may be unfamiliar to you. Please give careful attention to both varieties. (At the back of the book these eighteen passages are printed on cards to cut out and carry in your purse or post on the refrigerator to help you memorize them on the go.)

Passage to read

Each day, you will have a Bible passage to read. To be completely honest, when I’ve read books in the past that instructed me to go look up such-and- such Scripture, I found myself getting frustrated–or I simply guessed what I thought the passage was about (based on the reference or the contextual clues provided by the author). I’m one of those people who can’t always sit down at a desk–with three versions of the Bible, Strong’s Exhaustive Concordance, and Vine’s Expository Dictionary on hand–while I’m working through a book like this. I’m guessing that at least some of you know what I’m talking about. That’s why I have printed out the entire text of each Scripture passage on these pages for your convenience.

Guided prayer

I have put a great deal of thought, effort, and prayer into the process of  writing out a guided, Scripture-based prayer each day, derived from the daily passage. Please, don’t rush past these. Instead, slowly pray through each one. I would strongly encourage you to pray them aloud. That way, the words become more than just marks on a page. They become the prayer of your own heart.

When you not only base your prayer requests on Scripture, but actually turn Scripture into a prayer, you don’t have to worry whether or not you are praying according to God’s will–you are.

A prayer from your heartNext, space has been provided for you to write out your own prayer. Please, please, please do not skip this exercise, as I truly believe prayer journaling is a powerful tool for spiritual growth. This is also a good way for you to practice turning Scripture into prayer, a skill that will yield spiritual benefits throughout your lifetime.

Soul

Yesterday, I was asked to sum up my salvation experience within the allotted one inch of space on a pre-printed form. I wrote: “Saved by the blood of Jesus in July 1980. Been justified. Being sanctified. Will some day be glorified.” Rather pithy, wouldn’t you say? I share that, not only because I thought it was, in fact, rather pithy, but also because it demonstrates an important point. We have been declared justified in God’s sight. Our sin is no longer held against us and we have been granted entrance into heaven. That work has already been accomplished. It is an established fact. A done deal. It is on that basis alone that we will one day stand before the throne of God and be transformed into his likeness (justification). But in between what happened on the day of your salvation and what will happen to you one glorious day, the process of working out that salvation takes place.

For many years, I was puzzled by the verse, “Work out your own salvation with fear and trembling” (Phil. 2:12 nkjv). I knew we couldn’t earn our salvation, so what were we supposed to work on? Here’s what I believe it means: take what God has already accomplished in your spirit and let it transform your soul–your mind, your will, and your emotions. Yes, God has made it possible for you to enjoy heaven in heaven, but you can enjoy a little of heaven down here to earth.

The chapter goes on to make several important points, the first of which is best clarified by the Amplified Bible:

“[Not in your own strength] for it is God Who is all the while effectually at work in you [energizing and creating in you the power and desire], both to will and to work for His good pleasure and satisfaction and delight” (v. 13, emphasis added).

If God’s only concern were your eternal salvation, you would have been directly transported to heaven on the day you accepted Christ. But the fact is, God chose to leave you here for a specific purpose. He has Kingdom work for you to complete before you leave earth. God himself gives you the energy and the power and the desire to complete the good works he prepared in advance for you …but you’ve got a part to play, too. You can’t just lie on your bed and pray for God to do the rest.

Although praying is the ideal starting point, it won’t get you over the finish line. You have to get up and put forth some serious effort. You have to apply that energy and power and desire, using it to move forward and take the necessary steps as an act of your will. God gives us freedom. He will never violate your will or force you to live a certain way. But he will give you the energy, power, and desire–in other words, everything you could possibly need–to fulfill your life purpose. But only you can get on that path, put one foot in front of the other, and walk worthy of your high calling.

In case you are still unclear about what that path might look like, the Bible spells it out plainly in the next two verses:

“Do everything without complaining or arguing, so that you may become blameless and pure, children of God without fault in a crooked and depraved generation, in which you shine like stars in the universe” (Phil. 2:14-15).

Did God provide a checklist of things to “accomplish”? No! God gives instructions concerning the type of character we are to demonstrate–the kind of woman he wants you to be. And as you live that way, you will indeed, shine like a star in the universe. That’s your assignment right there. The rest is just details.

Since God specifically mentions “do everything without complaining or arguing” as the key to shining like stars in the universe, our soul-focus (did you catch the little pun?) during the next ninety days will be developing an attitude of thankfulness, although we will explore other soul issues, as well.

Affirmation to recite:

The way to transform your mind is not by trying to rid yourself of the garbage you’ve been fed over the years and the negative thinking patterns that have held you captive in the past. (If that approach worked, I would be Mother Teresa by now. Trust me, it doesn’t work!) Instead, deliberately turn your attention to the positive–and I want you to be very aggressive about it. I’m not talking about becoming a Pollyanna or wasting your time on wishful thinking.

No, I’m talking about re-programming your mind with the truth of God’s Word.

The other day, I heard someone say that what most of us need is brainwashing, using God’s Word as the soap. Here’s how Webster’s Dictionary defines brainwash: to teach a set of ideas so thoroughly as to change a person’s beliefs and attitudes completely.” Sounds pretty good, doesn’t it? Maybe it’s time for you to get serious about washing your brain. Webster’s New World Dictionary.

To assist you in this process, I have written a daily affirmation (positive statement of biblical truth). However, It won’t be enough simply to read the daily affirmation. Frankly, that will do you no good. You will need to recite the affirmations aloud, over and over and over, until they begin to transform you from the inside out. As you fill your mind with the truth about who God is and all the good things he has done in the past and desires to do in the future, the negative will eventually get washed away.

All of the affirmations are rooted in Scripture and most are simply re- phrased Bible passages. Here again, as you observe how I have done this for ninety days, you will be able to transform Bible verses into affirmations on your own. I cannot over-emphasize how important these affirmations are! I believe they are an extremely powerful component of this ninety-day program.

Action to take:

As you think new thoughts, your attitude will begin to change. Gradually, with a new attitude, the words you speak and the way you respond will change. Your behavior–the actions you take–will change. This is what the Scripture means when it says “be transformed by the renewing of your mind” (Romans 12:2). Then something wonderful will begin to happen: you’ll notice that people respond to you differently. Your circumstances begin to change. It becomes a positive cycle of blessing.

Each day I will give you some action to take to implement what you’re learning in a practical way. This is your opportunity to apply the force of your will toward a positive end.

Attitude adjustment:

The final component of the soul portion of your ninety-day renewal addresses your emotions. Let’s go back to the dictionary for a moment. Emotion is defined as a “strong feeling.” My edition points out: “Emotion is used of any of the ways in which one reacts to something without careful thinking.” Webster’s New World Dictionary.

So your emotions are a reflection of who you are when you’re not thinking–it’s the gut-level you. It’s what the Bible means when it says, “For out of the overflow of the heart the mouth speaks” (Matt. 12:34). Yet, as we shall discuss throughout our journey together, your thinking directly affects your emotions. Indeed, the best way to get a handle on your emotions is to change the way you think and what you think about. Each day, I will offer some suggestions directed toward changing your thinking or giving you something encouraging to think about.

Body

The last component to address on your journey to becoming The Woman You Want to Be is your body. Let’s face it; how you feel physically has a profound impact on your spirit and soul. Each day is divided into two distinct areas: diet and exercise.

Diet

I am not a doctor or dietician. I’m not a nutritionist. I’m just a fellow human being who has figured out that what I eat directly impacts my emotions and energy level. It therefore directly impacts my ability to live the kind of life God desires for me.

It’s not my intention to overhaul your entire eating routine or put you on a strict regimen. Instead, I will suggest relatively minor additions and gradual changes. Again, rather than focusing on the negative–what you shouldn’t eat and what you have to give up–I’ve focused on the positive. As you incorporate enough positive dietary choices, I believe the negative will automatically dissipate.

For example, in the second week, I am asking you to consume sixty-four ounces of water per day. Each day, you are assigned a special morning “tonic” to cleanse your system. You can deduct the water thus consumed from your total sixty-four ounces.That’s a fairly large quantity of fluids. I think you may find it difficult to consume your usual four cans of soda or five glasses of iced tea in addition to all that water. The more water you drink, the less food you’ll eat. From Day 1, you’ll be encouraged to eat as many vegetables as you can from the approved list. By increasing your vegetable intake, you will cut down on the volume of starchy, sugar-laden carbohydrates you can consume. Pretty tricky, eh?

Since the 90-Day program incorporates a series of 1 and 2-day fasts, let me say a few words on the subject before we begin. If you have any medical concerns about fasting, talk with your doctor first. Obviously, those who blood-sugar related diseases need to seek special guidance before undertaking a fast. First, the benefits:

• Fasting enables us to focus on the needs of our spirit, rather than the demands of our body.
• Fasting provides a wonderful opportunity for us to practice saying “No” –something many Americans have forgotten how to do, to our own detriment.
• Fasting allows the body to rest from the task of digestion, enabling it to devote more resources to cleansing and healing.
• “Thousands of people throughout the world fast regularly not to cure any particular disease, but because they consider fasting to be an effective way to cleanse the body from accumulated wastes, build up physical stamina and resistance against disease, and revitalize and rejuvenate the functions of all their vital organs” – Paavo O. Airola, N.D., Ph.D.
• Fasting can increase life span and make people more resistant to the diseases of aging including diabetes and Alzheimers.

Some fasting guidelines:

• First and foremost: Do NOT consume caffeine while fasting! If possible, eliminate caffeine a few days before your fast.Be aware that you may experience headaches, jitters, shivering, nausea, diarrhea and other side effects as your body “detoxifies” itself. This is especially true if you have been eating an unhealthy diet for many years. Don’t give up your fast! This is good news. It means your body is getting rid of the junk.
• You might want to eat a salad or steamed vegetables, then take a warm bath, before going to bed on the eve of your fast. This jumpstarts your body’s cleansing processes.
• Eat healthy foods for several days prior to your fast.
• Don’t gorge yourself on junk food the night before.You might consider purchasing one of the 48-hour diet juices for some (but not all) of your fasts. I’ve found that these lessen the possible side-affects of fasting, especially headaches.
• If you have a juicer, you can consume a small amount of fresh vegetable juices.
• Drink at least 1⁄2 gallon of water; preferably 1 gallon per day. You may add a little fresh lemon or a small amount of cranberry juice concentrate (available at health food stores) to your water.
• The day after your fast, try to eat healthy and light. For breakfast, you might start with fresh fruits, then a salad for lunch. Resist the temptation to eat starchy or sugar-laded foods, as these will undo the health benefits of your fast.
• If a complete fast is not possible, you may consider a partial fast. For example, fast from solids, restricting yourself to liquids such as protein shakes, fruit juice, soup, etc. (I often do this type of fast.) Or you might fast from a food group or favorite food.
  If your doctor advises against any form of fasting from food, consider alternative fasts, such as “fasting” from TV, the internet, telephone, music, reading (other than your Bible), etc.
• Prepare your family’s meals in advance; crock pot meals are wonderful because you can throw the food in and forget it. Your family can serve themselves without too much involvement on mom’s part. Pray for your family while they enjoy their meals. When I am fasting, I often use mealtimes to read aloud to my children.
• Keep your schedule light, if at all possible. Run errands in advance, put your household in good order by getting ahead of schedule on chores, etc.
• Enlist your family’s support. Explain to them why you are fasting. Ask them to pray for you and not tempt you with food offerings.
  You can be certain the Enemy of your soul will do everything in his power to dissuade you from fasting. He knows you are about to tap into some powerful spiritual resources. Be determined, in advance, to resist every temptation he will send your way.

Exercise

I’ve done a great deal of research into what works and what doesn’t in the area of physical fitness. If you have the time, money, and inclination to join a gym or register for a formal work-out class, I think that’s absolutely awesome. You can bypass my daily exercise admonition, which will be included for the benefit of everyone else.
I prefer to keep it simple. I’ve found three things that work best for me, so that’s what I’m recommending to you.

My top three fitness strategies are: Walking. Bouncing. And strength training. If you can find a fitness partner–a friend to join you in these activities–so much the better. I’ve always exercised more consistently when I’ve had a friend to keep me motivated. I currently have two fitness partners: my twelve-year-old daughter Leah and her little sister, Tara, age six.  [Now 26 and 19]

For walking, all you need is a great pair of shoes. (Don’t try to save money here. Invest in a quality shoe specifically designed for walking, not running, cross-training, or anything else.) I realize some readers may have physical limitations that prevent them from implementing the fitness component of this program. Please do not be discouraged if you are unable to walk very far–or perhaps not at all. Pray, asking God to show you the best way to care for your body. He created you and he has the answers! Meanwhile, focus on those aspects of the 90-day renewal which are within your reach.

For bouncing (jumping), a mini-trampoline (also called a rebounder) is ideal. It’s cheap, quick, fun, and best of all, is easy on your joints. “Rebounding cleanses and decongests [the body’s lymphatic system], increases immunity, offers an aerobic workout, increases circulation and muscle strength, reduces cellulite and body fat, lowers cholesterol, [while improving] coordination and balance. And all of this can be accomplished in the privacy of your own home, in a very small area, with one piece of equipment.”

If you can’t jump, you can derive many of the same health benefits simply by sitting on it while someone else bounces it for you. You can either bounce barefoot or with sneakers. There’s no need to leap into the air, just jump lightly especially in the beginning. If at any point you become “winded” simply rock up-and-down on the soles of your feet. Mini-tramps are extremely popular right now, and widely available at fitness stores or over the Internet. Be sure to follow the instructions that come with your mini- tramp.

For strength training, I recommend a super-short workout video/DVD such as the eight-minute workouts by Jorge Cruise (www.jorgecruise.com) or Jaime Brenkus (available at www.amazon.com ). There’s no need to undertake an hour-long video, unless you want to transform yourself into a fitness model. In that case, rumor has it that The Firm workout videos are among the best on the market (www.firmdirect.com) .

For the average woman, long workouts are overkill. Besides, if you’re like most women, you’ll quickly burn out. Short workouts with consistency will prove far more effective than an intense fitness craze that doesn’t last. Along with the video, you will want to obtain dumbbells. I suggest beginning with three different weights. For the novice: 2, 3 and 5 lbs; for the intermediate: 5, 8 and 10 lbs; and for the advanced: 10, 12 and 15 lbs. To determine which weights to begin with, go to a fitness store and guestimate which weight you can curl 12 times. When you find the weight you can “just barely” curl 12 times, that’s your middle weight dumbbell. Purchase one just a little lighter and one just a bit heavier. (footnote: 8 minutes in the morning, by Jorge Cruise Harper Collins, 2003 (p. 37-38)

As always, before undertaking any form of physical fitness program, be sure to check with your doctor.

Let’s Begin

Now you have a clear overview of what the next ninety days will feature. I hope you’re excited about the prospect for positive change in your life. If you stick with the program, I’m convinced you’ll agree your efforts will be well- rewarded in the end. It’s my prayer that this book will help you Become The Woman You Want to Be.

What You Will Need for the Exercise Program:

• A good pair of sneakers
• Mini-trampoline or rebounder
• Eight-minute workout video of your choice, along with recommended dumbbells (optional)
  Upbeat praise music (to listen to while you bounce)
• 64-ounce refillable water bottle (or 2×32 oz)
• A partner or group of partners

What You Will Need for the Diet:

Week 1 (Days 1-7)

• 4 lemons
• Whole-Food Supplement (I no longer recommend a multi-vitamin but prefer whole food supplements)
• Ester-C
• Vegetables from the approved list. As many as you think you can possibly consume in a week.

Week 2 (Days 8-14)

• One 64 oz. container (if you are in one place all day) or two 32-oz containers suitable for taking water with you (if you are on the go). Many convenience stores and gas stations sell these or offer them free with soda purchase. (Just be sure to dump out the soda!) Each morning, you will fill the bottle(s) and finish it (them) before the day is through. This approach assumes your tap water is suitable. If your tap water is unsuitable, you’ll need to purchase bottled water. Be sure you purchase enough to consume sixty-four ounces of water per day.
• Bottled water, if necessary
• 7 lemons
• Vegetables from the approved list

Week 3 (Days 15-21)

• Bottled water, if necessary
• 7 lemons
• Vegetables from the approved list
• 14 eggs

Week 4 (Days 22-28)

• Bottled water, if necessary
• 7 lemons
• Vegetables from the approved list
• 14 eggs
  Essential fatty acids (also called EFAs)

Week 5 (Days 29-35)

• Bottled water, if necessary
• 32 oz bottle of unsweetened cranberry juice
• Psyllium husk
• Vegetables from the approved list
• 14 eggs

Week 6 (Days 36-42)

• Bottled water, if necessary
• Protein shake (make sure you buy a low-carb brand. Vanilla or strawberry flavor will work best)
• Frozen strawberries
• Frozen raspberries
• 14 eggs
• Re-supply supplements, if needed

Week 7 (Days 43-49)

• 32 oz. bottle of unsweetened cranberry juice *

Week 8 (Days 50-56)

• Restock cranberry juice, if needed

Week 9 (Days 57-63)

• Bragg’s Apple Cider Vinegar

Week 10 (Days 64-70)

• Restock apple cider vinegar, if needed

Week 11 (Days 71-77)

• Restock apple cider vinegar, if needed

Week 12 (Days 78-84)

• Restock apple cider vinegar, if needed

Week 13 (Days 85-90)

• Restock apple cider vinegar, if needed

Approved Vegetables

Buy as many of the following vegetables as you think you and your family can realistically consume. Be careful not to over-estimate on fresh produce or you’ll risk spoilage–and wasted money. Do not shy away from frozen vegetables, as they are often just as nutritious as fresh produce. Of course, if you prefer organically grown and/or fresh produce, that is fine.

• Asparagus
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Celery
• Cucumbers
• Eggplants
• Greens
• Green beans
• Lettuce
• Onions
• Parsley
• Peppers
• Radishes
• Spinach
• Tomatoes
• Water chestnuts
• Zucchini

Vegetables to eat in moderation include:

• Beets
• Corn
• Peas
• Potatoes
• Yams

* Items marked with an asterisk will probably require a trip to a health food store. If it’s a long trip, you may want to acquire all of the items up-front.

May God himself, the God of peace, sanctify you through and through. May your whole spirit, soul and body be kept blameless at the coming of our Lord Jesus Christ. The one who calls you is faithful and he will do it.

• 1 Thessalonians 5:23-24

Passage to read:

Out of the depths I cry to you, O Lord;
O Lord, hear my voice.
Let your ears be attentive
to my cry for mercy.
If you, O Lord, kept a record of sins,
O Lord, who could stand?
But with you there is forgiveness; therefore you are feared.
I wait for the Lord, my soul waits,
and in his word I put my hope.
My soul waits for the Lord
more than watchmen wait for the morning,
more than watchmen wait for the morning. –Psalm 130:1-6

Guided prayer

Dear Lord, hear my voice. You know the weaknesses of my spirit, soul, and body. Today, once again, I realize my need for your mercy. Forgive me for neglecting myself. So often, I have failed to cultivate my spirit by not spending time with you in prayer or in the study of your Word. I have allowed my mind to be filled with clutter. I have not trained my will to choose rightly, but have instead lived by my impulses. Too often, my emotions have raged out of control, causing me to say and do things I later regretted. My body bears witness that I have not always cared for it as I should. I have treated it like a trash can, rather than the temple of your Holy Spirit.

Lord, I know that if you were to keep a record of all my sins, I could not stand before you. But with you, there is forgiveness. I thank you that, even as I confess these sins, you have removed them as far as the east is from the west. Praise you, Lord! I ask you now to sanctify my spirit, soul, and body and I thank you that your Word says you will be faithful to fulfill all your good promises to me. Amen.

Write a prayer from your heart

Soul

Affirmation to recite:

I forget those things that are behind me, including all of my personal shortcomings in the area of spiritual disciplines, diet and exercise. I am pressing toward what lies ahead: a bright future filled with health in my spirit, soul and body.
–Based on Philippians 3:13

Action to take:

Write out a list of twenty-five things you want to have, do, or be.

For example, you might want to BE an awesome mother, HAVE a mountain bike and memorize the Book of James (DO). You don’t need to have any certain number of items in each category. And don’t overanalyze your answers at this point. This is a gut level exercise, so move through it quickly, writing down whatever pops into your head.

Twenty-five Things I Want to Have, Do, or Be

Attitude adjustment:

He has half the deed done who has made a beginning.–Horace

Congratulations! Today, you’ve made a start toward improving your spirit, soul, and body. You’ve moved one step closer toward becoming a Brand New You! The you God intended you to be on the day he created you. Don’t be discouraged by all the areas in your life you think need improvement. Instead, focus on the progress you’ve made just by picking up this book and reading this far. (You DID read the The Pathway to Becoming The Woman I Want to Be, right? If not, go back and read it before accepting my hearty congratulations!) Rejoice that you’ve made a new beginning! The fifty Things you once only dreamed of doing, being, and having should now seem more possible than they ever have before…because I promise you they are!

Body

Diet:

• First thing this morning, drink an eight-ounce cup of hot lemon juice. (Bring water almost to a boil. Place half a lemon in the water and allow to
  steep for a few minutes. Squeeze the lemon. Drink up. I’ll say more about the benefits of lemon water later in the program. Meanwhile, if half a lemon upsets your stomach, back down to a quarter, etc.)
• Take a good whole food supplement (i like whole food supplements like Juice Plus, Athletic Greens or Isagenix Isafruit and Isagreen)
• Eat some veggies.

Exercise:

• Bounce on your mini-trampoline for two to three minutes.
• Walk briskly for fifteen minutes.

May God himself, the God of peace, sanctify you through and through. May your whole spirit, soul and body be kept blameless at the coming of our Lord Jesus Christ. The one who calls you is faithful and he will do it.

• 1 Thessalonians 5:23-24

Passage to read:

The Lord your God is testing you to find out whether you love him with all your heart and with all your soul. It is the Lord your God you must follow, and him you must revere. Keep his commands and obey him; serve him and hold fast to him.

• Deuteronomy 13:3-4

Guided prayer
Dear Lord, your Word reveals that you do, indeed, test your people. I know you have tested me in the past…and I have not always passed those tests. I thank you that today is brand new; another day in which I can choose to follow you wholeheartedly. Lord, I know your heart is filled with love toward me and that every test that comes my way flows from your heart of love. You desire to see–and to show me–whether I will love you with all my heart and with all my soul.

I desire to keep your commands and obey you, to serve you and hold fast to you. Strengthen me, by the power of your Holy Spirit, to live a life that honors you. Open my spiritual eyes to see the tests that come my way today. I know I will be tested to see how serious I am about my commitment to becoming healthy in spirit, soul, and body. I know my own desires will tempt me to take the “easy” way out. I may not want to follow the diet or exercise program. I might prefer watching television rather than reading something uplifting. At those moments, I pray I will remember what I have purposed in my heart and draw my strength from you. Amen.

Write a prayer from your heart

Soul

Affirmation to recite:

I have the power to change my life, because the spirit of the Lord rests upon me. I can learn a new way of living because I have a spirit of wisdom and understanding.–Based on Isaiah 11:2

Action to take:

Go back through the Twenty-Five Things list you created yesterday. For each item, indicate if it falls under the category of something you want to have (put an H next to that item), something you want to do (D), or who you hope to become (B). It might be interesting to note how many items you had of each:

H=
D=
B=

What do the numbers listed above tell you about yourself? (There’s no right answer!)

Next, list the top five items in each category

Attitude adjustment:

From now on you’ll be traveling the road between who you think you are and who you can be. The key is to allow yourself to make that journey.

• Words of wisdom from the father in the movie The Princess Diaries

You picked up this book because you want to make positive changes in your life. On the second day of your journey, you’ve gained a clearer picture of who you want to become, what you want to do, and what you hope to have in your lifetime. Please do not be discouraged if it seems like the journey ahead of you is long. Just take it one day and a time. It’s my prayer that by the end of these ninety days you’ll be greatly encouraged to see how much closer you are to that final destination of becoming the Woman You Want To Be. As you become all God intended for you, the doors will open up for you to experience the very best this life has to offer. More to the point, you’ll have a greater appreciation for what you already have. But remember: you’ll never become who you want to be by remaining who you are.

Body

Diet:

• Drink eight ounces of hot lemon water upon rising
• Take a whole food supplement & Ester-C
• Eat some veggies.

Exercise:

• Walk for fifteen minutes.

May God himself, the God of peace, sanctify you through and through. May your whole spirit, soul and body be kept blameless at the coming of our Lord Jesus Christ. The one who calls you is faithful and he will do it.

• 1 Thessalonians 5:23-24

Passage to read:

Hear, O Israel: The Lord our God, the Lord is one. Love the Lord your God with all your heart and with all your soul and with all your strength. These commandments that I give you today are to be upon your hearts. Impress them on your children. Talk about them when you sit at home and when you walk along the road, when you lie down and when you get up. Tie them as symbols on your hands and bind them on your foreheads. Write them on the doorframes of your houses and on your gates.

• Deuteronomy 6:4-9

Guided prayer

Dear Lord, I acknowledge you today as my God. I desire to love you with
all my heart, with all my soul, and with all my strength. Jesus said if I love you, I will obey you. Yet how can I obey what I do not know? How can I believe what I do not understand? Lord, this moment, I ask you to press your commandments upon my heart. I want to cooperate with you by meditating upon your Word and letting it fill my mind. Today, as I go about my daily tasks–walking, driving, housecleaning, cooking, exercising, interacting with friends and family–may I be mindful of your Word. I renew my commitment to memorizing Scripture. Holy Spirit, I invite you to remind me, throughout the day, of that commitment and bring to my remembrance those passages I have committed to memory (and those I am studying even now). I ask you to provide at least one opportunity for me to share a portion of Scripture with someone today. Amen.

Write a prayer from your heart

Soul

Affirmation to recite:

I am cooperating with God as he transforms me day by day. I am pressing on toward the prize God has in store for me. –Based on Philippians 3:14

Action to take:

Rewrite (or type) the Top Five list you created yesterday and post it
somewhere you will see it often. The refrigerator door and bathroom mirror work well for me. Try to read the lists every day for the next week or so, to remind you of the Woman You Want to Be.

Attitude adjustment:

If one advances confidently in the direction of his dreams and endeavors to live the life which he has imagined, he will meet with success unexpected in common hours. –Henry David Thoreau

No doubt you’ve figured out by now: dreams don’t unfold overnight. I once heard it said, “The average overnight success took twenty years to succeed.” During all that time, they kept the dream alive by working daily toward its fulfillment. Dreaming, envisioning the woman you want to be, is just the first step on a journey you’ll be traveling the rest of your life. You won’t become the woman you want to be tomorrow just because you set some goals today. But you can move closer to becoming that woman if you advance confidently in the direction of your dreams.

If you’re going to dream, you might just as well dream big. Small dreams never got anyone out of bed in the morning. Give yourself permission to believe great things can happen. As the Woman You Want to Be begins to emerge, new opportunities will emerge as well. New experiences. New friends. New insights. Get ready and be on the watch for them!

Body

Diet:

• Drink eight ounces of hot lemon water upon rising
• Take supplements
• Eat some veggies.

Exercise:

• Bounce on your mini-trampoline for two to three minutes
• Walk for fifteen minutes.

May God himself, the God of peace, sanctify you through and through. May your whole spirit, soul and body be kept blameless at the coming of our Lord Jesus Christ. The one who calls you is faithful and he will do it.

• 1 Thessalonians 5:23-24

Passage to read:

One of them, an expert in the law, tested him with this question: “Teacher, which is the greatest commandment in the Law?” Jesus replied: ” `Love the Lord your God with all your heart and with all your soul and with all your mind.’ This is the first and greatest commandment. And the second is like it: `Love your neighbor as yourself.’ All the Law and the Prophets hang on these two commandments.” Matthew 22:35-40

Guided prayer

Dear Lord, thank you for telling us plainly what your priorities are. Sometimes, we make the Christian life so complicated. Yet Jesus said it’s really very simple. You desire for us to love you and love each other. Lord, I desire to love you with all my soul.

That’s why I am choosing, even now, to fill my mind with thoughts of your character. To discipline my will to choose the path of obedience. To fill my heart with your promises so that my emotions will stay in check, resting securely in your love. Lord, I acknowledge that I have looked to others to fill that place in my heart that you alone can fill. And because of that emptiness inside–that desperate need to feel loved–I have been unable to love others in the way you have commanded.

I ask you to flood my heart with an awareness of your love for me today. Heal those insecure places in my heart that cause me to be self- protective, self-seeking, and self-consumed. Fill me to overflowing so that loving others is as natural to me as breathing. Amen.

Write a prayer from your heart

Soul

Affirmation to recite:

I rest securely in God’s loving care. I know he has an awesome plan for my future. Plans to prosper me and not to harm me.

• Based on Jeremiah 29:11

Action to take:

Share a copy of your Top Five list with a trusted friend. Ask her to mark her calendar eighty-six days from now to check on your progress toward your goals.

Attitude adjustment:

Love God and do whatever you want. –Charles Spurgeon

Many Christians think that following God involves adhering to a set of rules and regulations. I remember one Christian author posing the question (in fact, I think it was a chapter title in one of his books), “Can a Christian drive a BMW?” I’m pretty sure his answer was “No.” The Pharisees had more rules than you could shake a stick at! And they followed the letter of the law with tremendous determination and religious zeal.

Was Jesus pleased with them? No. He told them, in essence, “You’re making this way more complicated than it needs to be.” I like the way Spurgeon put it: “Love God and do whatever you want.” If you love God, you’ll walk in close communion with him. If you walk in close communion with him, you’ll become more and more like him. Since God loves people, you’ll love people, too. If you love people, you’ll be a loving person who does the right thing from the heart rather than from a rulebook. Love God. Love people. Don’t worry about the rest.

Body

Diet:

• Drink eight ounces of hot lemon water upon rising.
• Take supplements
• Eat some veggies.

Exercise:

• Walk briskly for fifteen minutes.

May God himself, the God of peace, sanctify you through and through. May your whole spirit, soul and body be kept blameless at the coming of our Lord Jesus Christ. The one who calls you is faithful and he will do it.

• 1 Thessalonians 5:23-24

Passage to read:

The Lord is my shepherd, I shall not be in want.
He makes me lie down in green pastures,
he leads me beside quiet waters,
he restores my soul.
He guides me in paths of righteousness
for his name’s sake. Even though I walk
through the valley of the shadow of death, I will fear no evil,
for you are with me; your rod and your staff,
they comfort me.
You prepare a table before me
in the presence of my enemies.
You anoint my head with oil;
my cup overflows.
Surely goodness and love will follow me
all the days of my life,
and I will dwell in the house of the Lord forever.
Psalm 23

Guided prayer

Dear Lord, I thank you for being my shepherd, the one who looks after me and guides my steps. Thank you for providing everything I need–help me to see and truly believe that my needs ARE met. I recognize and confess my tendency to confuse my wants and needs. I realize how often that confusion robs me of the peace you desire for me to experience.

This day, I desire to find rest even in the midst of my busy life. Help me to enjoy the green pastures and quiet waters along the way. To relish those early morning moments alone with you. To sit and enjoy the sun rising or setting. To listen to the sound of running water or chirping birds. Teach me how to cultivate peace and quiet within my own soul.

Restore my soul, Lord. Renew my mind, will, and emotions today. Let me walk in paths of righteousness, consciously determining to do what is right, rather than what is convenient or commonplace.

Lord, I also acknowledge that hard times will come my way– and that is an inevitable fact of life. Help me not to overreact or panic or give way to fear. Rather, let me rest securely within even when there is hardship without. I acknowledge, too, that I will have enemies. Not everyone will like me. But even in the midst of my enemies, you prepare a table before me, providing all that I need to enjoy my life. You anoint my head with the oil of your Holy Spirit, so that my mind is cleansed and renewed. I thank you that goodness and love follow me wherever I go. Amen.

A prayer from your heart:

Soul

Affirmation to recite:

Goodness and love follow me wherever I go. I am richly blessed! –Based on Psalm 23

Action to take:

Create your own prayer oasis. A special place you can go each day to focus

on your relationship with God and becoming The Woman You Want to Be. One of my friends, who lives here in Arizona where the sun shines most of the year, has a prayer garden. She enjoys sitting outside at her picnic table, with a cup of tea and her Bible, early in the morning. Another friend spends time on her front porch swing, which affords a beautiful view of a neighboring farm.

I have a beautiful prayer room filled with dried flowers, cheerful pictures, candles, and many of my most treasured possessions. I love to sit in my rocking chair with my prayer basket by my side. For my last birthday, a friend bought me a tabletop waterfall. It has made a wonderful addition to the room.

@2014 Donna Partow / Bethany House

Becoming the Woman I Want To Be! 38

You may not be able to go outdoors or set aside an entire room, but if you look carefully enough, you will surely find a little corner somewhere in your home. Transform it. Make it your favorite place and you’ll be more likely to spend time there.

I would encourage you to create a prayer basket (so, if weather permits, you can always go outside, perhaps to a park). Your prayer basket should include: your Bible, this book, pens, highlighters, Post-it notes, note cards, tissues, hand cream, and lip balm. (I don’t know if you’re like me, but the minute I sit down to have my morning devotions, I suddenly remember a million things I have to do or people I want to call. I jot it down on a Post-it note and move on. Or, as I’m praying for someone, I might decide to write him a quick note. The other big three for me are: stuffy nose, dry hands, and chapped lips. So I’m prepared and don’t have to walk away from my prayer chair. Your prayer basket will evolve as you discover the items that routinely “drive you from your chair” and prepare accordingly.

Before you go to bed tonight, set your alarm for thirty minutes earlier than you usually wake up and report directly to your prayer room.

Attitude adjustment:

Discipline is the human effort to create the space in which God can be generous and give you what you need.
–Henri Nouwen

God will not love you any more if you assert your will, make the decision, and put forth the effort to create a prayer oasis. God will not love you more if you wake up thirty minutes earlier each day to devote to prayer and reflection. These actions do not benefit God. (Although I’m sure it does his heart good to see his child trying. Don’t you love to see your children putting forth an honest effort?) These actions benefit YOU and those around you.

@2014 Donna Partow / Bethany House

Becoming the Woman I Want To Be! 39

When you set aside time for spiritual disciplines, you put yourself in a place where it’s easier to recognize and receive the blessings God desires to shower upon you. Get ready to receive!

Body

Diet:

• Drink eight ounces of hot lemon water upon rising * Take a multi-vitamin & Ester-C
• Eat some veggies.

Exercise:

• Bounce for two to three minutes.
• Walk for fifteen minutes.

My soul finds rest in God alone;
my salvation comes from him.
He alone is my rock and my salvation;
he is my fortress, I will never be shaken.

• Psalm 62:1-2

Passage to read:

Oh, how I love your law!
I meditate on it all day long.
Your commands make me wiser than my enemies, for they are ever with me.
I have more insight than all my teachers, for I meditate on your statutes.
I have more understanding than the elders, for I obey your precepts.
I have kept my feet from every evil path
so that I might obey your word.

I have not departed from your laws,
for you yourself have taught me.
How sweet are your words to my taste, sweeter than honey to my mouth!
I gain understanding from your precepts; therefore I hate every wrong path.
Psalm 119:97-104

Guided prayer

Dear Lord, I love your law. I recognize the importance of meditating upon it all day long. your commands make me wiser. As I meditate on your statutes, I will gain insight beyond my years. Lord, I want to choose the righteous path of obedience to your Word. I want to arrive at that place where your Word is truly sweeter to me than all the junk food in the world combined. I want to become the kind of person who feeds on your Word–and allows that to fill my spirit. Rather than trying to fill myself with food and other things that can never satisfy. Teach me to feast upon your Word, O Lord. Amen.

Write a prayer from your heart

Soul

Affirmation to recite:

I meditate on God’s word day and night. I love to memorize scripture! –Based on Psalm 119:97

Action to take:

Several years ago I was listening to a Chuck Swindoll sermon over the radio while driving in my car. The program was excellent, so I pulled over and jotted down his outline for Scripture memory. Here’s what I wrote (my commentary is in brackets):
Scripture Memory: Memorize, Personalize, Analyze

1. Set aside fifteen minutes per day for Scripture memory.
2. Choose verses that address your weaknesses. That way, you’ll have a vested interest in remembering them. [I’ve done this part for you, but it’s a good principle to keep in mind for future reference.]
3. Read the passage aloud, over and over.
4. Break the verse down into logical parts. Learn one phrase, then two, until you’ve memorized the entire passage.
5. Repeat the reference often.
6. It’s better to learn a few verses really well, than many poorly. [That’s why we’re limiting ourselves to eighteen verses over the next three months.]
7. Underline difficult terms or key words. Look them up in the dictionary, a concordance, or a Bible reference book.
8. Write out the verse from memory. This is a critical step. Something about putting pen to paper makes the words more permanent.

Attitude adjustment:

Scripture memory is not nearly as hard as people make it seem. Here’s a strategy I have used that sounds crazy–but I promise it works! It’s so effective, I even got a letter from a missionary in Brazil who is using it. She read the idea in my book Becoming a Vessel God Can Use.  I write out the first initial of every word in the verse, while looking at the passage. I set it down for a while. When I return, I try to complete the words from memory. Repeat this process several times and you’ll be amazed to discover you remember that verse years later.

Body

Diet:

• Drink eight ounces of hot lemon water upon rising
• Take a multi-vitamin & Ester-C
• Eat some veggies.

Exercise:

• Walk fifteen minutes.

My soul finds rest in God alone;
my salvation comes from him.
He alone is my rock and my salvation;
he is my fortress, I will never be shaken.

• Psalm 62:1-2

Passage to read:

Two are better than one,
because they have a good return for their work: If one falls down,
his friend can help him up.
But pity the man who falls
and has no one to help him up!

Also, if two lie down together, they will keep warm. But how can one keep warm alone?
Though one may be overpowered,
two can defend themselves.
A cord of three strands is not quickly broken. –Ecclesiastes 4:9-12

Guided prayer

Dear Lord, you have said human beings are better off in pairs. You’ve created us to need one another. Forgive me for thinking I know more than you do! Forgive me for thinking I can go it alone. I remember too well the times I have fallen because no one was there to warn me I was heading down the wrong path. I recognize that if I try to make lifestyle changes on my own, I am likely to stumble and give up.

I am asking you for wisdom as I consider asking someone to be my accountability partner. I’ll need all the help I can get for those times when the pull of the world–and my own sinful nature and entrenched habits– threaten to overpower my best intentions. With your help and the help of a partner, I know I have the best possible chance of being all you’ve created me to be. Amen.

Write a prayer from your heart

Soul

Affirmation to recite:

I am blessed because I look to God’s Word for advice and direction. As I live by the principles of God’s Word, day after day, year after year, I will be blessed and bear fruit.
–Based on Psalm 1

Action to take:

Find an accountability partner. Someone who will work through this ninety-day renewal along with you. If you are doing this study as part of a small group, ask one of the women in your class to partner with you in a special way. If you are not part of a group, call someone today. You might even call several women and get a small group going. It doesn’t have to be formal. Just keep in touch and keep each other moving in a positive direction.

Whom will you call?

Attitude adjustment:

I did it my way.
–Sung by Frank Sinatra

Americans take great pride in our independent spirit. We can do it our way and we don’t need any help, thank you very much. But the Bible says people need one another. It says we are to bear one another’s burdens and share one another’s joys. These aren’t suggestions. They are commands. Your best hope for completing this ninety-day program is to join forces with at least one other woman who shares your desire to become all she can be. Don’t put it off! Don’t wait until you’ve fallen and you can’t get up. Find a partner now, while your enthusiasm is still high and your hope for success is at its best.

Body

Diet:

• Free day–eat whatever you like.

Exercise:

• Rest.

My soul finds rest in God alone;
my salvation comes from him.
He alone is my rock and my salvation;
he is my fortress, I will never be shaken.

• Psalm 62:1-2

Passage to read:

Have nothing to do with godless myths and old wives’ tales; rather, train yourself to be godly. For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.
–1 Timothy 4:7-8

Guided prayer

Dear Lord, you have commanded me not to waste my time on foolish talk or foolish ideas. Instead, I am to train myself to be godly. That tells me that godliness will require hard work and self-discipline on my part. My salvation is a free gift, but what I do with that gift is up to me. Thank you for telling us plainly that physical training IS of some value. Exercise is important to you. You care what I do with my body. By undertaking this program, I have committed myself to pursuing physical training. But let me not forget that my outward appearance is not more important than the condition of my heart or the substance of my character. Help me to keep a healthy balance between caring for my spirit, soul, and body. Amen.

Write A prayer from your heart

Soul

Affirmation to recite:

I actively strive for health in my spirit, soul, and body. I seek healing whenever needed, so that my spirit, soul and body may be kept blameless (1 Thessalonians 5:23-24).

Action to take:

Find at least one walking partner. Write his or her name here.

Buy new sneakers if you need them. Don’t try to save money. Instead, go to a store that specializes in sports footwear and buy the best you can afford. Be certain to buy the right shoes for your chosen exercise. For example, walking shoes and running shoes are quite different. This will minimize your risk of injury. Your health is worth the investment!

Attitude adjustment:

A journey of a thousand miles begins with a single step. –Chinese proverb

The cornerstone of the exercise portion of your ninety-day renewal is plain old ordinary walking. (Those of you who can bounce should do that IN ADDITION to walking, not instead of it!) You just can’t beat walking for achieving overall fitness goals with a minimum of time and expense. No special equipment is required other than a good pair of sneakers (which are an absolute must). Janet Holm McHenry, author of Prayerwalk, lists some of the benefits of walking:

• Walking burns about the same number of calories per mile as running–but is easier on the joints and has a much lower risk of injury.
• A study by a Boston hospital, published in the New England Journal of Medicine, shows that brisk walking is associated with substantial declines in the incidence of coronary problems in women.
• The American Heart Association reports that regular exercise can reduce or eliminate high blood pressure. It can also increase levels of HDL (good cholesterol), reducing the risk of coronary artery disease.
• A Harvard study found that women who take a brisk walk each day can cut their risk of developing Type II diabetes in half.
• The American Medical Association reports that walking can strengthen bones. They recommend a minimum of three brisk three-mile walks per week.
• A study reported by the Women’s Health Information Center shows that women between the ages of thirty and fifty-five can reduce breast cancer risk by 20 percent by exercising one hour each day. When the exercise is cut in half, the reduction of risk is also cut in half.
• According to the Centers for Disease Control and Prevention, regular physical exercise performed most days of the week will: reduce your risk of dying prematurely, reduce high blood pressure and reduce your risk of developing colon cancer.
• But perhaps the greatest benefits of walking are not physical, but spiritual and emotional:
• Walking is a great time for praying and communing with God.
• Walking is a great time to review your Scripture memory verses. Just jot them down on

Post-it notes or index cards and carry them with you.

• Walking boosts endorphins–neurotransmitters which elevate your mood and overall sense of well-being. They also improve your ability to respond appropriately to stressful situations.
• You’ll have increased energy to go about your daily tasks.
• You’ll save lots of time getting dressed in the morning, because all your clothes will fit and look great.

Body

Diet:

• Drink eight ounces of hot lemon water upon rising
• Take supplements
• Drink sixty-four ounces of water throughout the day
• Eat two eggs  – If you are wondering why I’m including eggs, see Day 55 for an explanation.  If you have a cholesterol problem, do not eat the yokes.
• Eat some veggies today

Exercise:

• Bounce for three to four minutes.
• Walk for twenty minutes.

My soul finds rest in God alone;
my salvation comes from him.
He alone is my rock and my salvation;
he is my fortress, I will never be shaken.

• Psalm 62:1-2

Passage to read:

Go to the ant, you sluggard;
consider its ways and be wise!
It has no commander,
no overseer or ruler,
yet it stores its provisions in summer
and gathers its food at harvest.
How long will you lie there, you sluggard?
When will you get up from your sleep?
A little sleep, a little slumber,
a little folding of the hands to rest–
and poverty will come on you like a bandit and scarcity like an armed man. –Proverbs 6:6-11

Guided prayer

Dear Lord, I acknowledge that sometimes I’m not quite as smart as the ant. I don’t always plan ahead the way I should, then I end up running around half-crazy, not to mention driving everyone around me crazy. Forgive me and cleanse me of the laziness and procrastination that hold me back from doing what needs to be done in an orderly and timely fashion. I thank you for creating an orderly world governed by basic principles. Thank you for the laws of sowing and reaping. When I look at my life right now and see things I’m dissatisfied with, I realize that for the most part I am reaping what I’ve sown. The encouraging news is that I firmly believe that as I begin to sow differently, I will reap differently. Lord, right now is a season of sowing for me. I’m planting new attitudes and actions. I know it will take awhile before those seeds are ready to harvest, so help me to be patient.

Write a prayer from your heart

Soul

Affirmation to recite:

I’ve made it my goal to be steadfast, unmovable, always abounding in the work of the Lord.

Action to take:

Last week, I encouraged you to envision the kind of person you hope to become in spirit, soul, and body. In order to close the gap between who you are now and who you hope to become, take a few minutes to honestly evaluate yourself. For each category, indicate how fully you are experiencing God’s best, with 1 (meaning not at all, because you are in flat-out disobedience in this area and your life reflects it) to 10 (meaning you are walking in obedience in this area and enjoying tremendous blessings as a result).

Spiritual
Consistent quiet time
Prayerful (practice the presence of God)
Increasing in knowledge of the Scripture
Routinely memorize and meditate on Scripture

Mental
Maintain a positive attitude
Read uplifting material
Regulate TV viewing
Learn something new on a regular basis

Emotional
Moods are stable, rather than up and down
Able to express and receive love
Listen carefully when others speak

Physical
Overall health is good
Weight is appropriate
Eating habits are well-balanced
Personal appearance is appealing

Relational (evaluate the quality of each that is applicable)
Spouse
Children
Extended family

Church family
Neighbors
Friends
Co-workers
Strangers

Practical
Home is in good order
Car is in good order
Bills are paid on time
Obligations fulfilled on time (no procrastination)

Attitude adjustment:

It won’t happen overnight, but it will happen. –Pantene shampoo commercial

Sometimes we like to tell ourselves that our various predicaments are random acts of an unjust universe. Or that God must have “allowed” such-and-such to happen as a way to test our character. In reality, most of our lives are a direct reflection of the life choices we’ve made (and continue to make).

I know that’s a hard pill to swallow, but if you can get it down, you’re life will begin to improve dramatically. Not overnight, mind you! But as you begin to sow differently, eventually you will reap differently. As you incorporate gradual dietary changes, you will gradually begin to look and feel better. You won’t lose ten pounds this weekend. But then again, you won’t gain back those ten pounds on Monday. You won’t become a Bible scholar in the next twelve weeks, but you will master many scriptures relating to the well-being of your spirit, soul, and body. And you will have developed habits that can benefit you for a lifetime. Stay the course. It won’t happen overnight, but it will happen. Soon the woman you want to be will begin to emerge.

Body

Diet:

• Drink eight ounces of hot lemon water upon rising
• Take supplements
• Drink sixty-four ounces of water throughout the day
• Eat two eggs (if you have a cholesterol problem, do not eat the yokes)
• Eat some veggies today

Exercise:

• Bounce three to four minutes
• Walk briskly for 20 minutes

My soul finds rest in God alone; my salvation comes from him.
He alone is my rock and my salvation;
he is my fortress, I will never be shaken.

• Psalm 62:1-2

Passage to read:

Your beauty should not come from outward adornment, such as braided hair and the wearing of gold jewelry and fine clothes. Instead, it should be that of your inner self, the unfading beauty of a gentle and quiet spirit, which is of great worth in God’s sight. For this is the way the holy women of the past who put their hope in God used to make themselves beautiful.
–1 Peter 3:3-5

Guided prayer

Dear Lord, as I travel this ninety-day journey, help me to remember that it’s not about weight-loss (although you know I wouldn’t mind dropping a few pounds!). I want to represent you well–to look like the daughter of the King. I want to care for my body as the temple of your Holy Spirit, but I don’t want to become obsessed. As I look at the pictures on magazine covers, it’s easy to feel inferior. Help me not to get so caught up worrying about my dress size that I forget it’s the size of my heart that matters most. Holy Spirit, I need wisdom to find the delicate balance in the area of caring for my body without caring too much about how other people perceive and evaluate it. I desire to cultivate a gentle, quiet spirit and I believe that inner peace will make me a more beautiful person from the inside out. Help me to place the highest value on the things you value most. Amen.

Write  prayer from your heart

Soul

Affirmation to recite:

I diligently guard my body, because it is the only living sacrifice I have to offer God. But I am even more diligent in guarding my heart because I know out of it flow the issues of life.
–Based on Proverbs 4:23]

Action to take:

Evaluate where you currently are in terms of God’s best for your physical being and set some specific goals for the remainder of this ninety-day journey.

• Tangible Goals
• Current weight:
• Goal weight:
• Current clothing size:
• Goal clothing size:
• Number of days per week you exercised prior to starting program: Goal for number of exercise days per week:

Intangible Goals

Write out a brief goal statement describing the woman you want to be in terms of your spiritual, physical, mental, and emotional well-being.

Attitude Adjustment:

It’s important to find a healthy balance between caring too much and too little about your body. Some women obsess over their personal appearance and go into emotional meltdown if they are ten pounds overweight. (I should know!) Other women completely neglect their appearance, saying such concerns are “unspiritual.” Of course, this argument would hold weight (pun intended) if these women devoted ALL of their time to spiritual pursuits, rather than exercising for thirty minutes per day. But we know that’s not the case. It’s just an excuse.

I’m convinced this ninety-day renewal offers that healthy balance, by requiring you to devote approximately an hour per day to your body. If you are too busy to devote an hour a day to the care of God’s temple, is it possible that you are busier than God wants you to be? I’m not trying to make anyone feel bad here, sisters. I’m just challenging you to prayerfully consider whether or not you need to re-prioritize your life.

Body

Diet:

• Drink eight ounces of hot lemon water upon rising
• Take supplements
• Drink sixty-four ounces of water throughout the day
• Eat two eggs (if you have a cholesterol problem, do not eat the yokes)
• Eat some veggies

Exercise:

• Bounce three to four minutes
• Walk briskly for 20 minutes