BAYSIDE HEALTH MINISTRY PRESENTS RESOLVED 40 DAYS TO WELLNESS CHALLENGE. Daniel 1:8

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1 BAYSIDE HEALTH MINISTRY PRESENTS RESOLVED 40 DAYS TO WELLNESS CHALLENGE Daniel 1:8

2 MY WELLNESS JOURNEY TABLE OF CONTENTS Why a Health Ministry?... 1 Health Ministry Coordinators... 2 The Plan Overview... 4 The Daniel Fast / 7 day meal plan... 5 Low Carb Diet / 7 day meal plan Days to Wellness Devotional Tools for Success Resources Health Ministry Support Team... 26

3 WHY A HEALTH MINISTRY? Meet Our Coordinators Pastor Bob Balian As we mature as a Church Body, we have to include our individual health in any long term growth plan. I am committed to planting the seeds of holistic wellness in our minds to change ourselves and shift our culture. We are so blessed to have doctors, therapists and fitness enthusiasts amongst us and I am excited to see what God does to our hearts and bodies. TARA LOUISE GETTY Fitness Coach, Certified Yoga Instructor, Ministry Coordinator I have been a fitness coach for a decade. From 2008 to 2016, I was co-owner of a large Strength and Conditioning gym in the Sacramento area. Currently, I m the Head Coach and Founder of Fit Sheep, a faith-based fitness community with its roots in Oak Park, Sacramento. I m also a certified Yoga instructor (HY-225) and I believe yoga is a powerful tool to be centered mentally and for body maintenance. I m a graduate of Cal Poly, San Luis Obispo, a full-time ministry coordinator at Bayside Midtown, and also teach yoga and mindfulness in several drug rehab centers. The Christian life is not just about spiritual health, it is about a holistic Pastor Efrem Smith health that also touches the soul and body. The church ought to be committed to equipping Christians in every area of their lives for greater impact in the world. At Bayside Midtown, it is our desire to partner with our community to assist you in living your life to the full in God. This is why we are committed to the spirit of reconciling the body to God and to one another. DONECIA NORWOOD-SMITH Wife, mother, educator, entrepreneur, former Fitness Coach & Zumba Instructor I have always struggled with my weight and it is a day-to-day conscientious effort to not buy into what the world says beauty is or is not. I believe that on the sixth day, God created man (humanity) and it is GOOD. My desire is that you would find the good in yourself to begin to take action steps to preserve your temple. You only get one body. It is up to you to take care of it so that you may have energy to live a full life. I pray that you would see these next 40 days as an opportunity to detox from those things that keep you from developing a deeper relationship with God via Jesus Christ his son. Hopefully in doing so, you will exercise not only your body, but also your faith in the process. 1 2

4 40 DAYS TO WELLNESS CHALLENGE PLAN OVERVIEW THE CHALLENGE 40 Days to Wellness Challenge includes: 1. Eat three solid meals (Breakfast, Lunch, Dinner) 2. Drink a gallon of water per day (minimum of 8 glasses daily) 3. MOVE for 30 min a day MEAL PLAN OPTIONS: 1. Daniel Fast 2. Low Carb 3. Recipes MOVEMENT OPTIONS: 30 minutes of continuous motion daily 5 times/week Aerobics/Zumba Biking Golfing Walking HIIT (High Intensity Interval Training) Pilates/Yoga Exercise of your choice Health Challenge Progress STARTING WEIGHT MID WEIGHT ENDING WEIGHT lbs. lbs. lbs. DEVOTIONAL: Spend 15 min or more in quiet time alone with God via his WORD. Read through the short devotionals to help encourage you along the way. Journal your thoughts and how the Holy Spirit is speaking to you. Pray and ask God to show you where you can improve your health in mind, body, spirit, and service. STARTING BMI MID BMI ENDING BMI 3 4

5 THE DANIEL FAST: SIMPLIFIED (Vegan and Vegetarian Friendly option) The Daniel Fast is a spiritual experience. It is a period of extended prayer that allows us to press into God. During the fast we open our hearts to God. (Daniel 1-10) It is a very healthy way to eat. During the fast you are allowed to eat foods grown from seed, including fruits, vegetables, whole grains, legumes, nuts, seeds, healthy oils, spices and herbs. AVOID: All food from animals, including fish, beef, poultry, dairy products and eggs. Avoid tea, coffee, juice and soda. The Daniel Fast is a plan that can help you focus on God and His Word while renewing your mind and experiencing the changes you wish to see in yourself. This fast is one that requires your obedience in directing your attention to the things of the Spirit versus the things of the flesh. The goal is to be Spirit-led opposed to flesh-led. During the fast you will fix your gaze upon God and less on food. But Daniel resolved not to defile himself with the royal food and wine, and he asked the chief official for permission not to defile himself this way. DANIEL 1:8 BEFORE YOU BEGIN: The Daniel Fast should not cause any harm to your body. If you have health concerns or illnesses, please consult a health care professional before beginning this or any program. Furthermore, try to rid your pantry of all the bad foods that will hinder your success. Consider donating these items to the local food shelf or shelter. 5 6

6 Daniel Fast Meal Plan FOODS TO INCLUDE: FOODS TO AVOID: All Fruits: fresh, frozen, dried, juiced, or canned. Apples, apricots, bananas, blackberries, boysenberries, cantaloupe, cherries, cranberries, figs, grapefruit, grapes, guava, honeydew melon, kiwi, lemons, limes, mangoes, nectarines, oranges, papayas, peaches, pears, pineapples, plums, prunes, raisins, raspberries, strawberries, tangelos, tangerines, and watermelon. All Vegetables: fresh, frozen, dried, juiced, and canned. Artichokes, asparagus, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chili peppers, collard greens, corn, cucumbers, eggplant, garlic, gingerroot, kale, leeks, lettuce, mushrooms, mustard greens, okra, onions, parsley, potatoes radishes, rutabagas, scallions, spinach, sprouts, squashes, sweet potatoes, tomatoes, turnips, watercress, yams, and zucchini. All whole grains: whole wheat, brown rice, millet, quinoa, oats, barley, grits, whole-wheat pasta, whole-wheat tortillas, rice cakes, and popcorn. All seeds: sunflower seeds, cashews, peanuts, and sesame seeds. nut butters including peanut butter. All legumes: canned or dried. Pinto beans, split peas, lentils, black-eyed peas, kidney beans, black beans, cannellini beans, white beans, garbanzo beans (chickpeas). All quality oils: Olive oil, Canola oil, grape-seed oil, peanut oil, sesame oil and coconut oil. Beverages: Spring water, distilled water. Other: Veggie burgers, tofu, soy, vinegar, seasonings, salt, herbs and spices. All Meat and animal products. If it has a mother or a face, do not eat it. All dairy products: milk, cheese, cream, butter All sweeteners: sugar, raw sugar, honey, syrups, molasses, date honey, and cane juice. All Leavened bread: Breads; Ezekiel Bread, pretzels, pita bread, and other baked goods made from leavening agents. All refined and processed food products: artificial flavorings, food additives, chemicals, white rice, white flour, and foods that contain artificial preservatives. All deep fried foods: potato chips, French fries, corn chips. All solid fats: shortening, butter, margarine, lard and foods high in fat. All nonwater beverages: coffee, tea, herbal teas, carbonated beverages, energy drinks, and alcohol. MEAL PLAN 7 8

7 RICE CAKES WITH TOPPINGS Ingredients: 1 whole grain rice cake Your choice of spread and topping Directions: 1. Spread the rice cake with an ingredient of your choice. 2. Add one or more toppings Spread ideas: Peanut butter Hummus Bean dip Guacamole Sliced tomato BLACK BEAN BREAKFAST BOWL Makes 2 servings BREAKFAST IDEAS QUICK COOKING OATS Makes 1 serving Ingredients: 1/2c oats 1c water or unsweetened plant-based milk pinch of salt Directions: 1. Combine ingredients in a microwavable bowl. 2. Cook in the microwave for 1 1/2-2 Min. on high. 3. Stir in unsweetened plant based milk and serve with fresh or dried fruit. Ingredients: 2T olive oil (1) 14oz block firm tofu, drained and crumbled 1t garlic powder 1t onion powder 1 can (15oz.) black beans, drained and rinsed 1 avocado, peeled and sliced 1/4c salsa salt and freshly ground black pepper to taste Directions: 1. Heat olive oil in a small skillet over medium heat. Add the crumbled tofu and gently stir in the onion powder and garlic powder. Heat for 3-5 minutes. 2. Heat the black beans in the microwave by placing them in a microwave safe bowl and heating on high for 1-2 minutes. 3. Divide the warmed black beans into two individual serving bowls. 4. Top each with scrambled tofu, avocado, and salsa. Season with salt and black pepper BREAKFAST

8 11 12 LUNCH + DINNER QUINOA AND VEGGIE STIR-FRY LUNCH + DINNER IDEAS Ingredients: 1T olive oil 1/2 red bell pepper, chopped 2c packed baby spinach 1c cooked quinoa 2 cloves garlic, minced 1T unsweetened soy sauce 1t Asian chili-garlic paste FAJITAS Makes 4-6 servings Ingredients: 4 Bell peppers, sliced 2 onions, sliced 1/2 pound mushrooms, sliced 2 Serrano peppers, finely chopped 4T olive oil, divided 2t sugar free seasoning salt 1/4t ground cumin Juice of 1 lime Optional Items: whole-wheat flour tortillas, warmed diced tomatoes, pico de gallo, or salsa freshly sliced avocado cilantro lime wedges corn on the cob Instructions: 1. In a small bowl, mix together the spices with the juice of 1 lime and 2T of olive oil; set aside 2. Heat the remaining 2T of olive oil in a large sauté pan over medium-high heat. Toss in the sliced bell peppers and onions; allow to cook until they begin to brown. Add the Serrano peppers, sliced mushrooms, and the oil mixture and cook for 3-5 minutes. 3. Serve with warm tortillas and toppings of your choice. Instructions: 1. Heat oil in a skillet over medium high heat. Stir-fry red pepper until just beginning to soften, about 5 minutes. 2. Stir in spinach, quinoa, garlic, soy sauce, and chili-garlic paste. 3. Cook until heated through, about 3 minutes. SWEET POTATO CURRY Makes 4 servings Ingredients: 1 pound sweet potatoes (about 3 medium), peeled, cooked and diced into bite-sized pieces 1T olive oil 2 large onions, chopped 2T grated fresh gingerroot 1T ground cumin 2t curry powder 1 can (15 oz) diced tomatoes 2 cans (15 oz each) chickpeas, drained and rinsed Juice of 1 lemon Instructions: 1. Heat the oil in a large skillet over medium-high heat. Add the onions, ginger, cumin, and curry powder; reduce heat to medium and stir the ingredients to blend the spices with the onions. Continue to cook until the onion is soft and translucent, about 10 minutes. 2. Add the tomatoes and chickpeas and stir to blend well. Reduce heat to low; cover and simmer for 5-7 minutes. 3. Add the diced sweet potatoes and gently stir to combine all the ingredients. Add the lemon juice just before serving.

9 EASY RED BEANS AND RICE Ingredients: 1 medium onion, chopped 1/2 green pepper, chopped 2 ribs celery, chopped 3 cloves garlic, minced 2T water 3 cans (15 oz each) red beans, drained and rinsed 1 can (15 oz) roasted tomatoes 1t dried thyme 1t dried oregano 1t smoked paprika 1t salt (optional or to taste) 1/2 t freshly ground black pepper 1/4 to 1t cayenne pepper (to taste) 2t hot sauce, plus more to serve 2c cooked brown rice Instructions: 1. Heat a large nonstick pot over medium-high heat. Add the water and the onion, green pepper, celery, and garlic to the pot. Cook until softened, stirring occasionally, 6-10 minutes. 2. When the vegetables are softened, stir in the beans, tomatoes, thyme, oregano, and paprika. Cover tightly and then reduce heat to very low. Cook for 30 minutes, stirring every 5-10 minutes. Add water as needed to keep beans moist by not soupy. 3. Just before serving, sprinkle with salt, black pepper, cayenne pepper and hot sauce to your desired taste. (Remember, add just a little at a time as you can always add more but you can t take it away.) 4. To serve family style, place the hot brown rice in a large serving bowl and then pour the hot bean and tomato mixture over the top. You can also portion brown rice into individual serving bowls and top with the bean and tomato mixture. Serve with hot sauce for those who might want more spice. MY WELLNESS JOURNEY More ideas visit: Allrecipes.com 13

10 LOW-CARB DIET A low-carb diet is a diet that restricts carbohydrates, such as those found in sugary foods, pasta and bread. It is high in protein, fat and healthy vegetables. There are many different types of low-carb diets, and studies show that they can cause weight loss and improve health. This is a detailed meal plan for a low-carb diet. It explains what to eat, what to avoid and includes a sample low-crab menu for one week. EAT: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains. AVOID: You should avoid these six food groups and nutrients, in order of importance: Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many other products that contain added sugar. Refined grains: Wheat, rice, barley and rye, as well as bread, cereal and pasta. Trans fats: Hydrogenated or partially hydrogenated oils. Diet and low-fat products: Many dairy products, cereals or crackers are fat-reduced, but contain added sugar. Highly processed foods: If it looks like it was made in a factory, don't eat it. Starchy vegetables: It s best to limit starchy vegetables in your diet if you re following a very low-crab diet. BEFORE YOU BEGIN: If you have health concerns or illnesses, please consult a health care professional before beginning this or any program. Furthermore, try to rid your pantry of all the bad foods that will hinder your success. Consider donating these items to the local food shelf or shelter. A SAMPLE LOW-CARB MENU FOR ONE WEEK This is a sample menu for one week on a low-carb diet plan. It provides less than 50 grams of total carbs per day. However, if you re healthy and active you can eat slightly more carbs. Monday Breakfast: Omelet with various vegetables, fried in butter or coconut oil. Lunch: Grass-fed yogurt with blueberries and a handful of almonds. Dinner: Bunless cheeseburger, served with vegetables and salsa sauce. Tuesday Breakfast: Bacon and eggs. Lunch: Leftover burgers and veggies from the previous night. Dinner: Salmon with butter and vegetables. Wednesday Breakfast: Eggs and vegetables, fried in butter or coconut oil. Lunch: Shrimp salad with olive oil. Dinner: Grilled chicken with vegetables. Thursday Breakfast: Omelet with various vegetables, fried in butter or coconut oil. Lunch: Smoothie with coconut milk, berries, almonds and protein powder. Dinner: Steak and veggies. Friday Breakfast: Bacon and eggs. Lunch: Chicken salad with some olive oil. Dinner: Pork chops with vegetables. Saturday Breakfast: Omelet with various veggies. Saturday Lunch: Grass-fed yogurt with berries, coconut flakes and a handful of walnuts. Dinner: Meatballs with vegetables. Sunday Breakfast: Bacon and eggs. Lunch: Smoothie with coconut milk, a dash of heavy cream, chocolate-flavored protein powder and berries. Dinner: Grilled chicken wings with some raw spinach on the side. Include plenty of low-carb vegetables in your diet. If your goal is to remain under 50 grams of carbs per day, there is room for plenty of veggies and one fruit per day. Meats may be bake, broiled, or grilled. NO fried foods! FOR THE SNACK ATTACK: 50-CALORIE SNACKS Daniel Fast Approved 10 Ripe Olives 1/2 cup blueberries 8 celery sticks 1/4 cup tangerine orange slices 1 cup zucchini sticks 1 apple 1 kiwi 1/2 avocado LOW CARB Source: Low Carb Meal Plan Low-Carb Approved 1 large dill pickle 6 cherry tomatoes 1 medium peach 2 celery sticks with 1T peanut butter 1 brown rice cake with 1T hummus 1/4 cup vegetable or chicken broth 2 cups fresh broccoli florets 2 slices of cantaloupe 12 almonds w/ 1 slice Laughing Cow cheese

11 40 DAYS TO WELLNESS CHALLENGE DEVOTIONALS Day 1 Daniel 10 Write down your goals for this challenge. Refer back to them throughout the challenge. Day 2 1 Chronicles 21:18-27 What are you willing to sacrifice or this challenge? Ask God to show what He would like you to sacrifice. Day 3 Daniel 1 During this challenge, you'll have many opportunities to deviate from your commitment--especially if you're doing it alone. Pray that God will give you the resolve and courage to stick to the standards you've set and honor Him no matter what. Day 4 Psalms 119 How would you describe your passion for God's Word at this moment? Pray today that God will increase that fire in your heart during this time. Day 5 Matthew 6:5-18 Like many fasts in the Bible, this challenge has been called upon by Pastoral authority for our church body to participate together. Pray today asking God to uncover your motives for this challenge and ask for ways you can seek the encouragement you need without clouding your heart with pride. Day 6 Isaiah 58 Pray the God would empty you all that is you and fill you with all that is Him. Day 7 Mark 14:1-26 How can your life be a living memorial to Christ? Talk to God about things in your life that need to be broken and poured out like that vase of perfume. Day 8 Psalms 100 Write down some things that bring you joy today. Sing a song of praise to God. Pray that God will stir an urgency to press in to the challenge and see what He has for you to come. Day 9 Romans 12 In what ways has this challenge been helping you experience true worship in new ways? Pray today and ask God to continue to reveal His will for you during this time of sacrifice and worship. Day 10 Luke 4 How is this challenge strengthening you? Maybe you're not experiencing the outcomes you expected. Ask God to lead you into the same kind of preparation, power, and purpose that Jesus gained from His time of fasting. Day 11 James 1 Don t just contemplate God s Word- -do what it says. Reflect on whether this challenge would be characterized more by listening or doing. Ask God for wisdom about where He wants to lead you. Day 12 2 Corinthians 1 Food is a source of comfort for many. Reflect on how much your thoughts have been overtaken with craving certain foods, missing the things you re abstaining from, or even how much weight you will lose if you stay faithful to the challenge. Day 13 1 Peter 2 You are chosen, holy, set apart, a royal priest--you are a child of God. You may be in need of an anchor right now. Set Christ as your cornerstone today. Write down the ways He has brought you from darkness into light. Spend time in prayer today thanking God for beginning a work in you. Day 14 Matthew 5:1-14 Spend time meditating on this passage called the Beatitudes or Blessings. Make a point today to count your blessings. Keep a journal with you all day to write down the blessings that God brings to your mind. Day 15 Psalms 51 Ask God to search you and begin to shine a light on all the dark corners of your heart. Ask Him to use the rest of the challenge to continue to refine you. Day 16 Psalms 27 God is capable of answering your prayers. But He also loves you more deeply than you can ever know. When you seek Him, you end up closer to Him. Pray today that you will seek God s face and get closer to Him than you ever have before

12 19 20 DEVOTIONAL Day 17 Daniel 3 What facts are you facing that defy God's truth? Take the facts to God in prayer today and believe with boldness that your God will be with you in the fire. Day 18 Joel 2:12-32 Tell God today that you are baring your heart before His mercy, compassion, and unfailing love. Ask Him to give you the courage to join His advancing army. Ask Him to open your eyes to dreams and visions. Day 19 Psalms 84 Praise God for the ways you are growing and seeking Him more. No matter where you are, read this psalm out loud today as your prayer to God. Personalize it or add to it. Sing it loudly or just whisper. Day 20 Zechariah 7 Take time to allow God to speak to you about your challenge experience so far. Ask God to help you reflect on the ways the challenge has softened your heart and influenced you to treat others differently. Day 21 Ezekiel 47:1-12 Pray today that this challenge will be the beginning of a deeper relationship with God. You are over half way through! Pray that He will continue to beckon you to dive in and let Him take complete control of your life. Day 22 Proverbs 22:5 The plans of the diligent lead to profit as surely as haste leads to poverty. Is your food and spirit preparation enough to ensure your challenge success? Ask God for the energy and wisdom to prep better. Day 23 Proverbs 18:21 The tongue has the power of life and death. Check in again with your internal chatter. Are speaking kindly to yourself? Are you encouraging good decisions? Are you encouraging others in the challenge? Ask God for emotional support and for the Holy Spirit to speak loudly against the chatter. Day 24 Romans 12:2 Do not conform to the pattern of this world but be transformed by the renewing of your mind. Are you just going with the flow in key areas of your life? Do you see how this challenge will set you apart? Are you using this challenge to improve yourself spiritually and physically? Day 25 Romans 7:15 I do not understand what I do. For what I want to do I do not do, but what I hate I do. Are you following the Challenge? Or have you made up your own rules? Ask God to guide you back to the challenge. If you are not straying, thank God for His will in your life. Thank Him for your strength. Day 26 Luke 22:40 Pray that you will not fall into temptation. This is a common time for people to start to lose yourself. But you are not going to do that! Pray to God for strength. You got this! Day 27 John 5:7 Sir, the invalid replied, I have no one to help me into the pool when the water is stirred. While I am trying to get in, someone else goes down ahead of me. Ask God to reveal any excuses you are believing. Ask Him for the courage to change your story not just for this challenge but for your entire life. Day 28 Proverbs 13:20 He who walks with wise men will be wise. Look at your accountability group or the people you are spending the most time with. Are they being accountable or are they co-signing your excuses. Ask God to reveal the warriors in your life. Ask Him to send you warriors. Day 29 Journal your experience to date. Take note of positive and negative patterns. Survey scripture you have read so far. What stands out to you? Look for God s movement in your life it s there! Day 30 Galatians 2:20 I have been crucified with Christ and I no longer live, but Christ lives in me. The life I now live in the body, I live by faith in the Son of God, who loved me and gave himself for me. Want God s power? Humbly get on your knees before Him. Ask God for help in any area you are struggling. Surrender your will to Him today! Day 31 1 Corinthians 3:16 Don t you know that you yourselves are God s temple and that God s Spirit dwells in your midst? Ask God to show you where you are not treating your temple well. Day 32 3 John 1:2 Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well. Ask God to reveal to you an accountability partner or partners.

13 21 22 DEVOTIONAL Day 38 Titus 3:5 He saved us, not because of righteous things we had done, but because of his mercy. He saved us through the washing of rebirth and renewal by the Holy Spirit,6 whom he poured out on us generously through Jesus Christ our Savior, 7 so that, having been justified by his grace, we might become heirs having the hope of eternal life. Rewrite this scripture, put it in your pocket and read it throughout the day. Note what God shows you. Day 35 Deuteronomy 7:6 For you are a people holy to the Lord your God. The Lord your God has chosen you out of all the peoples on the face of the earth to be his people, his treasured possession. Meditate (10 minutes) on the meaning of highly favored. Note what the Holy Spirit points out to you. Day 36 Genesis 3:11 Who told you that you were naked? Do you listen to the voice of the Lord to determine your worth? Or the negative chatter in your head? Day 37 Ephesians 5:29 After all, no one ever hated their own body, but they feed and care for their body, just as Christ does the church Consider this: If I asked you all the things you loved, how long would it take you to say yourself? Day 39 Daniel 1:8 But Daniel resolved (made up his mind) not to defile himself with the royal food and wine, and he asked the chief official for permission not to defile himself this way. How have you made up your mind in relation to this challenge? Day 40 Romans 10:17 Consequently, faith comes from hearing the message, and the message is heard through the word about Christ. Assess your faith walk in your journal. Are you attending church regularly, studying your Bible? Do you see how that is related to this challenge? RESOLVED Mid-Challenge Check-in Bayside Midtown October 7th & 14th Check-in at the Health table and share your testimony. Get helpful tips and encouragement or just say hi! We want to hear from you!

14 TOOLS FOR SUCCESS: SAMPLE FOOD JOURNAL BREAKFAST LUNCH DINNER SNACK WATER EXERCISE DEVO S S M T W TH F SA 23 24

15 HELPFUL WEBSITES AND RESOURCES: My Plate Plan The Daniel Fast for Weight Loss by Susan Gregory Health 4 Life by Jody Wilkinson, M.D. SPECIAL THANKS Pastor Bob Balian, Co-Pastor Pastor Efrem Smith, Co-Pastor Health Ministry Support Team Tara Getty, Ministry Coordinator Dr. Armando Gonzalez, MFT Dr. Melissa Adeniyi, M.D. Dr. Hakeem Adeniyi, M.D. Cindy Villongco, RN Donecia Norwood-Smith, MS Meal Prep for Beginners

16 EXERCISE DEMOS S AV E THE DATE! Saturday :30am - 12:00pm RESOLVED TO WELLNESS HEALTH FAIR Whoo hoo! You made it on the 40-Day Challenge. Come celebrate with fun and fitness! There will be food, exercise demos, give-aways and more! Gain tools to keep the party going on your journey to wellness! GIVEAWAYS FOOD

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