A Word from Pastor Waller

A Word from Pastor Waller Then Jesus came near and said to them, All authority has been given to me in heaven and on earth. Go, therefore, and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit, teaching them to observe everything I have commanded you. And remember, I am with you always, to the end of the age. Matthew 28:18-20 Once we are saved, our charge is to go and help others develop in the faith or to make disciples. However, in order to help others become disciples, we must first be disciples ourselves. I do not take lightly my responsibility as your Pastor to guide you, encourage you, and give you tools to grow deeper in God. One way that we grow deeper in God is to worship Him through fasting and prayer. During this Lenten season, the 40 day period between Ash Wednesday and Resurrection Sunday, I will again lead you in the spiritual discipline of fasting. Lent is a time when Christians customarily fast in identification with the 40 days that Jesus fasted in the wilderness (Matthew 4). Lent is also a season for self-examination and repentance. We fast so that we change. Then, we help others to change. It s about cultivating community! We have developed a number of tools to help you on this 40 day spiritual journey. You will hear much more about weekly classes, literature, web-based resources, recipes, and conference calls for prayer and encouragement. It is my prayer that we all emerge from this Lenten season empowered to impact the community in a new and more effective way. Finally, Lent prepares us for that great celebration of the resurrection. Despite our human failings, God loved us so much that He made a way for us to be reconciled to Him through Christ s death and resurrection. I look forward to closing out the Lenten season with you here at the Tab as we celebrate together as one body God s extraordinary love for all people! Shabach, Reverend Dr. Alyn E. Waller Senior Pastor Enon Tabernacle Baptist Church 1

Table of Contents A Word from Pastor Waller...1 40 Day Calendar of Events...3 Know Your Numbers...4 A Journey Worth Taking...5 The Daniel Fast...6 40-Day Journey Sample Recipes... 7-9 The Daniel Fast Book Suggestions...10 Daniel Fast Friendly Restaurants...11 Notes... 12-14 + SPIRIT MIND BODY YOU 2

40 Day Calendar of Events Saturday February 6, 2016 Tuesday February 9, 2016 Wednesday February 10, 2016 Wednesday February 17, 2016 Wednesday March 2, 2016 Wednesday March 9, 2016 Wednesday March 16, 2016 Saturday April 2, 2016 Tuesday April 5, 2016 Pre-Assessments 10:00am 4:00pm Health Expo 1st Health Assessments (Family Life Center) Pre-Assessments 1:00pm 6:00pm Health Expo 2nd Health Assessments (Family Life Center) Living Fit Series #1 Reverend Dr. Alyn E. Waller, Senior Pastor Ash Wednesday (Daniel Fast Begins) Living Fit Series #2 Reverend Leroy Miles Living Fit Series #3 Brother Vernell Bailey Living Fit Series #4 Deaconess Michelle Brown Living Fit Series #5 First Lady, Dr. Ellyn Jo Waller Fellowship Dinner Post-Assessments 11:00am 4:00pm (Daniel Fast) Post-Assessments 2:00pm 6:00pm (Daniel Fast) Note: All Living Fit Series classes take place in the Family Life Center on Wednesday s from 6:30 PM 8:30 PM. 3

40-Day Journey of Prayer & Fasting Know Your Numbers The results of this screening are intended for informational purposes only and should not be considered diagnostic. This screening does not replace a comprehensive medical evaluation by a qualified health care provider. For a better understanding of your results, for more conclusive measurements, for any additional medical advice and treatment, you should contact a qualified health care provider. If the results written below are outside the normal range, it is your responsibility to promptly contact a qualified health care provider. Blood Pressure Reading Pre: Post: Blood Pressure Category Systolic (Upper#) Diastolic (Lower #) Normal Less than 120 and Less than 80 Prehypertension 120-139 or 80-89 High Blood Pressure (Hypertension) Stage 1 140-159 or 90-99 High Blood Pressure (Hypertension) Stage 2 160 or higher or 100 or higher Hypertension Crisis (Emergency care needed) Higher than 180 or Higher than 110 AHA recommends immediate follow-up care for Systolic >180 or Diastolic >100 Glucose Reading Pre: Post: Goal: Before meals: 80-130mg/dL - 2 hours after the start of a meal: less than 180mg/dL Check for urine ketones when your blood glucose is more than 240mg/dl or you have symptoms of Diabetic Ketoacidosis (DKA). Contact your physician immediately if your urine results show moderate to large amounts of ketones. Total Cholesterol Reading Pre: Post: Goal: Less than 200 mg/dl Pre: Weight Pre: Height Pre: Waist Circumference Pre: Total BMI: Body Mass Index (BMI) Post: Weight Post: Height Post: Waist Circumference Post: Total BMI: BMI Weight Status Below 18.5 Underweight 18.5-24.9 Normal or Healthy Weight 25.0-29.9 Over Weight 30.0 and Above Obese 4

40-Day Journey of Prayer & Fasting I will commit to a journey of prayer and fasting during this Lenten Season. By faith, I can complete this journey through prayer, meditation and guidance from my Lord and Savior Jesus Christ. I have faith that the Lord will deliver me from strongholds in my life that have affected my physical, mental and spiritual health. I acknowledge that my body is not my own and will nourish it because it is the Temple of the Holy Spirit. With national and world events unfolding before our very eyes, 2016 presents a unique opportunity through prayer and fasting to experience the move of God in our lives and in the lives of our families. Through the Holy Spirit, the vision is cast for Enon that Family Matters. Indeed family is the core of our being and the foundation that plays an integral part of who we are, where we come from, our values and yes our faith. In our family we find strength, wisdom, fellowship. Likewise, we may also experience the challenges of family with strained relationships and differing views. As we live under the umbrella of God s Family; loved, blessed, provided for and protected, the opportunity exists for us to follow His Lead and act in faith. During this 40 Day Journey our goal through prayer and fasting is to value our walk with Christ and the core of the family; to pray for its continued strength and enduring impact. Rediscover the connectedness of family as we pray, worship,study and learn through 40 Days of Prayer & Fasting. Morning Prayer: 6am Daily Sunday Enon Family of Communities An invitation for Enon communities to join us in prayer. Five weeks of Enon Family Prayer - Discipleship, Fellowship, Missions, Worship, Operations. Sunday Prayer lead by leader of community. Tuesday Family Prayer Day. Families are invited to join us for devotion followed in prayer on the prayer line. Please join us Monday thru Friday at 6:00 am, (712) 432-0900* access code: 158042#. *Long distance rates may apply. We look forward to sharing this journey with you! A Journey Worth Taking Evening Family Prayer: 6:30 pm (Monday thru Friday) Focus - prayer for families An invitation for families and Enon communities to join us in prayer. Prayer lead by ministerial staff, lay persons, teens and Children. How to establish meaningful family prayer time - encouraging our youth, honoring elders, learning, sharing and growing together. A recipe for wholeness, discovering God s plan for our families. Nurturing the family in a world of competing interests - When social media, TV, gaming and technology compete for the interests of our families. Breaking the stronghold of broken relationships - What does God say about reconciliation and healing and how do I respond? Bad Habits - Developing a plan to change bad family communication habits to good ones. As for me and my house - Instilling lasting family values that will stand in a changing world. 5

The Daniel Fast The Daniel Fast restricts normal food intake by eliminating many foods commonly eaten to satisfy our appetites. During the Daniel Fast you will experience a sense of hunger and a sense of sacrifice. The Daniel Fast embodies a faith walk in which Daniel teaches us that commitment and sacrifice that honor God will transform our lives. Thinking and acting with a worldly view may consume us with fear and doubt. Daniel, Hananiah, Mishael and Azariah overcame this worldly view by challenging the chief official of King Nebuchadnezzar. They refused to eat the King s food, choosing instead to adopt a diet of fruits, vegetables and water (Daniel 1). Daniel s experience provides us with a powerful lesson that spiritual fasting and prayer empower us to seek after those things we deem impossible but are a reality when we walk with Christ! Simply, this journey is a return to Eden, where fruits, vegetables and whole grains nourished the temple of God. Fast Observance The observance of this fast may be done as 40 straight days or the common practice of 6 days on and one day off, being Sunday. Foods to include in the Daniel Fast: Vegetables, preferably fresh or frozen vegetables. Vegetables such as sweet potatoes, beans and soybeans will help provide substance. Pure Fruit Juices or Fruit (no sweetened drinks or sweetened fruit): apple juice, grapefruit juice, cranberry juice. It is advisable to take vitamin, mineral and possibly protein supplements during the fast. You may also include various nuts to serve as a protein supplement. Behold I will do a new thing; now it shall spring forth; shall ye not know it? I will even make a way in the wilderness, and rivers in the desert. Isaiah 43:19 Foods not included in the Daniel Fast: Sugar and sugar products (desserts, soft drinks, etc.) Drinks including caffeine (coffee, tea, etc.) Meats, fish, poultry, dairy products, eggs Foods to Avoid in Daniel Fast recipes Caffeine, carbonated soft drinks, milk, cheese, meat, white rice, fried food, refined sugar, sugar substitutes, food containing preservatives or additives, white flour and food made by it, butter, margarine and high fat products Daniel s Food for My Temple Whole Grains: Barley, Brown Rice, Oats Beans/Legumes: Red beans, black beans, dried beans, long beans, French beans, pinto beans, split peas, black eyed peas, Lentils. Vegetables: Asparagus, artichokes, broccoli, beets, bean sprouts, carrots, cabbage, celery, cauliflower, chili peppers, cucumbers, corn, cactus, eggplant, ginger root, garlic, kale, lettuce, leeks, mustard greens, collard greens, mushrooms, onions, okra, potatoes, pickles, parsley, rutabagas, radishes, spinach, sprouts, scallions, sweet potatoes, squashes, turnips, tomatoes, water chestnuts, yams, zucchini. Fruits: Apricots, apples, black berries, blue berries, boysenberries, bananas, cherries, cranberries, cantaloupe, dragon fruit, figs, grapes, grapefruit, guava, honeydew melons, kiwi, lime, lemons, mangoes, nectarines, peaches, pears, pineapples, papayas, plums, prunes, raspberries, raisins, strawberries, tangerines, tangelos, watermelon. Nuts and Seeds Liquids: Drink 8 glasses of water daily, Distilled water, spring water, 100% natural fruit or vegetable juice. You may also drink protein drinks. Side Effects: You may experience moderate to severe headaches for the first days as your body rids itself of caffeine, salt, sugar and various impurities. Exceptions: Consult your doctor and/or pharmacist before starting any fast. Ask them about instructions for your medication while fasting. 6

Daniel Fast Meal Plan Sample Recipes Vegan Mac and No Cheese Source: Allrecipes.com (Aziazel) 1 (8 ounce) package uncooked elbow macaroni 1 tablespoon vegetable oil 1 medium onion, chopped 1 cup cashews 1/3 cup lemon juice 1 1/3 cups water salt to taste 1/3 cup canola oil 4 ounces roasted red peppers, drained 3 tablespoons nutritional yeast 1 teaspoon garlic powder 1 teaspoon onion powder 1. Preheat oven to 350 degrees F (175 degrees C). 2. Bring a large pot of lightly salted water to a boil. Add macaroni, and cook for 8 to 10 minutes or until al dente; drain. Transfer to a medium baking dish. 3. Heat vegetable oil in a medium saucepan over medium heat. Stir in onion, and cook until tender and lightly browned. Gently mix with the macaroni. 4. In a blender or food processor, mix cashews, lemon juice, water, and salt. Gradually blend in canola oil, roasted red peppers, nutritional yeast, garlic powder, and onion powder. Blend until smooth. Thoroughly mix with the macaroni and onions. 5. Bake 45 minutes in the preheated oven, until lightly browned. Cool 10 to 15 minutes before serving. Prep:15 min. - Cook: 45 min. - Ready In: 1 hour 15 min. Baked Sweet Potato Sticks Source: Allrecipes.com (Christine L.) 1 tablespoon olive oil 8 sweet potatoes, sliced lengthwise into quarters 1/2 teaspoon paprika 1. Preheat oven to 400 degrees F (200 degrees C). Spray a baking sheet with cooking spay or vegetable oil. 2. In a large bowl, mix oil and paprika. Add potato sticks, and stir by hand to coat. Place on the prepared baking sheet. 3. Bake 40 minutes in the preheated oven. Best eaten at room temperature. Prep: 15 min. - Cook: 40 min. - Ready In: 55 min. 7

Daniel Fast Meal Plan Sample Recipes Kale and Banana Smoothie Source: Allrecipes.com (Ricel) 1 banana 2 cups chopped kale 1/2 cup light unsweetened soy milk 1 tablespoon flax seed 1 teaspoon maple syrup Place the banana, kale, soy milk, flax seeds, and maple syrup into a blender. Cover, and puree until smooth. Serve over ice. Prep: 5 min. Ready In: 5 min. Rice and Raisin Breakfast Pudding Source: Allrecipes.com (Jessie) 1 cup water 3 cups cooked brown rice 1/2 cup raisins 1/4 cup real maple syrup 1 cup soy milk 1/2 cup toasted and chopped almonds 1 teaspoon ground cinnamon 1/2 teaspoon ground cardamom Combine cooked rice, raisins, maple syrup, soy milk, almonds, cinnamon and cardamom. Bring to a boil over medium-high heat. Immediately reduce heat to low and simmer, stirring frequently to prevent scorching, until thickened, about 5 to 8 minutes. Spoon into bowls and serve. Prep: 15 min. - Cook: 5 min. - Ready In: 20 min. Billy s Favorite Smoky Collard Greens Source: Allrecipes.com (Shaggy) 1 tablespoon olive oil 1 cup chopped onion 2 cloves of garlic 2 lbs collard greens - rinsed, trimmed and chopped 1 tablespoon agave 1 tablespoon molasses 1 tablespoon liquid smoke flavoring salt and ground black pepper to takes Heat oil in a large pot. Saute onion and garlic until onions are translucent. Place chopped collard greens in pot, and add water to cover. Stir in brown sugar, molasses and liquid smoke. Season with salt and pepper. Bring to a boil, reduce heat, and simmer 30 to 40 minutes, or until greens are tender. Prep: 10 min. - Cook: 30 min. - Ready In: 40 min. 8

Daniel Fast Meal Plan Sample Recipes Creamy Vegan Corn Chowder Source: Allrecipes.com (BREGGIE110) 2 tablespoons olive oil 1 small onion, chopped 1 cup celery, chopped 1 cup carrots, chopped 1 clove garlic, minced 2 1/2 cups water 2 cups corn 2 cups soy milk 1 tablespoon corn starch 1 teaspoon dried parsley 1 teaspoon garlic powder 1 teaspoon salt 1 teaspoon pepper 1. Heat oil in a large skillet over medium heat. Stir in onions and celery; cook until just slightly golden. Stir in carrots and garlic; cook until garlic is slightly golden. 2. Meanwhile, bring water to a boil over high heat. Stir in bouillon, and reduce heat to medium. When bouillon cubes have dissolved, add corn and the vegetables from the skillet. Cook until vegetables are tender. Add water, if necessary. Reduce heat to low, and pour in 1 cup soy milk. Stir soup well, then stir in remaining 1 cup soy milk. Quickly whisk in flour. Stir in parsley, garlic powder, salt, and pepper. Cook, stirring constantly, until chowder thickens, about 15 to 20 minutes. Prep:20 min. - Cook: 40 min. - Ready In: 1 hour Roasted Brussels Sprouts Source: Allrecipes.com (JAQATAC) 1 1/2 pounds Brussels sprouts, ends trimmed and yellow leaves removed 1 teaspoon kosher salt 3 tablespoons olive oil 1/2 teaspoon freshly ground black pepper 1. Preheat oven to 400 degrees F (205 degrees C). 2. Place trimmed Brussels sprouts, olive oil, kosher salt, and pepper in a large resealable plastic bag. Seal tightly, and shake to coat. Pour onto a baking sheet, and place on center oven rack. 3. Roast in the preheated oven for 30 to 45 minutes, shaking pan every 5 to 7 minutes for even browning. Reduce heat when necessary to prevent burning. Brussels sprouts should be darkest brown, almost black, when done. Adjust seasoning with kosher salt, if necessary. Serve immediately. Prep: 15 min. - Cook: 45 min. - Ready In: 1 hour 9

Daniel Fast - Friendly Restaurants Finos Pizza 6784 Germantown Avenue Philadelphia PA 19144 (215) 844-1188 (215) 844-1262 www.finospizzeria.com Atiya Ola Spirit First Foods 4505 Baltimore Avenue Philadelphia, PA 19143 (215) 939-3298 Trader Joe s 2121 Market Street Philadelphia, PA 19103 215-563-9282 www.traderjoes.com Hibiscus 4907 Catherine Street Philadelphia, PA 19143 215-307-3749 All The Way Live 6108 Germantown Avenue Philadelphia, PA 19144 215-821-7298 Jules Thin Crust Pizza 817 Old York Road Suite 102 Jenkintown, PA 19046 215-886-5555 www.julesthincrust.com Gangster Vegan 2454 West Main Street Norristown, PA 19403 610-630-1600 ganstervegan@gmail.com WholeFoods Market South Street Philadelphia, PA Kerri.shepski@wholefoods.com HipCity Veg 127 S. 18th Street Philadelphia, PA 267-809-5023 Nile Café 6008 Germantown Avenue Philadelphia, PA 19144 215 843-6453 Coupons will be available to Daniel Fast participants 10

40 Day Fast Book Suggestion Powered by Prayer Are you seeking greater power through prayer? Join us as we learn how to develop a strategy and focus for prayer during the 40 Day Journey of Prayer and Fasting as we read together The Battle Plan for Prayer by Stephen and Alex Kendrick. The book is inspired by the movie War Room and is designed to develop the prayer lives of God s people. Prayer is the precious gift of our Savior to grow our relationship with Him. Learn how to nurture and cherish this gift to bless you and those you encounter. Suggested reading book for the 40 Day fast: http://www.christianbook.com/ battle-prayer-basic-training-targeted-strategies/stephen-kendrick/9781433688669/pd/688669?gc lid=clwj2lv6mmocfyerhwod9jgjjw 11

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