40 Day P.S.A.L.M. Kingdom Wellness Meal Journey Guide
Basic Guidelines for the first 20 Days (similar to the Daniel Diet found in Daniel 1 and Daniel 10 in the Bible.)
The goal of the 40 day journey is to help you take control and learn that healthy food choices turn off bad genes, promote weight loss and help you find your healthy weight.
First 20 Days – Eat only plant based or vegetarian meals for the first 20 days. Try the recipes included in this 40 Day Journey and/or purchase a vegetarian cookbook or research tasty new recipes online. Water is your beverage for 40 Days. Feel to add fresh lemons and/or limes or other fresh berries to your water. Freeze fresh fruit and use frozen fresh fruit as your ice cubes. Herbal Tea with small amount of agave or stevia is allowed.
Basic Guidelines for the first 20 Days (similar to the Daniel Diet found in Daniel 1 and Daniel 10 in the Bible.)
No animal meat, no fish, no dairy, no cheese and no cow’s milk. Replace animal meat with beans, nuts, hemp, organic tofu, quinoa, teff, ground flax seed and legumes.
Replace cow’s milk with Hemp Milk or Almond Milk or Coconut/Almond Milk.
No white bread, no products made with white flour and no white sugar. Replace white flour with whole grains, gluten free whole grains, teff ground flour, oat flour, amaranth flour, ground flaxseed flour, ground chia seed flour, buckwheat flour, sesame seed flour and coconut flour.
No fried foods, no snack chips, no cake, no cookies, no candy, no soda, no diet products and no artificial foods or flavors.
No artificial colors, no artificial flavors and no preservatives.
Avoid processed snacks and read food labels. Select all natural foods instead of processed foods.
Purchase "organic" foods as much as possible.
Freely eat and enjoy fresh vegetables, especially green leafy vegetables (kale, spinach, arugula and collard greens), berries, apples and citrus fruit.
*If you have to monitor your vitamin K intake please follow your medical provider instructions regarding your consumption of green vegetables.
*Hemp has not known food allergies. However avoid nuts and flax seeds if you are allergic.
Replace cow’s milk with Hemp Milk. I recommend Tempt© – Hemp Milk.
Special Option for those managing Diabetes :
Diabetics can eat meatless meals however you must check your blood sugar before and after a meatless meal to ensure you are maintaining a healthy blood sugar levels. Fiber, protein, complex carbohydrates and healthy fats are essential to maintain proper blood sugar levels. If you eat a meatless meal, make sure you include fresh green leafy vegetables and fiber (quinoa, brown or black rice, berries and whole grains are excellent examples of healthy fiber) to maintain proper blood sugar levels. No white bread and no white sugar. Eat fresh fruit with a meal or nuts or protein shake. Enjoy large green leafy vegetables with healthy dressings and soup.
Monitor your blood sugar daily and report any changes to your doctor. Your doctor may recommend medication changes if your blood sugar levels improve.
If you have Diabetes or take certain medications – enjoy homemade protein smoothies with your meals plant based meals or a palm size portion of lean chicken, turkey or fish or lamb or handful of nuts with your meals for 20 Days.
Special Option if your doctor has recommended you should not lose weight:
If your doctor has recommend you do not lose weight – eat a palm size portion of lean meat with fresh vegetables for the 40 day journey. Enjoy homemade protein shakes – Blend together Hemp Milk, Frozen Bananas or Frozen Berries or Cocoa with Hemp Protein Powder.
If you are Diabetic monitor you blood sugar carefully and speak to doctor if you feel dizzy or experience low and/or high blood sugar levels.
Water is the beverage for the journey. Hydration Goals – Adults drink half your body weight in OUNCES per day or 8 – 8 ounces per day which equals 64 ounces of water. If you weigh 100 pounds that means you goal is 50 OUNCES of water per day. Children – drink water for with each meal and between meals instead of soda and other sweet drinks. Water is essential to life.
**If you have fluid restrictions, follow your doctor’s instructions.
Scrambled Tofu – Chopped Organic Tofu, mix in a pinch of Turmeric Powder, Fresh Onions and Fresh Green Peppers and cooked until veggies are soft.
Coconut Bacon – a vegan replacement for pork bacon see the recipe below
Protein Smoothie– Create your favorite smoothie using Hemp Milk, Hemp Powder – add in your favorite flavors like frozen bananas or Fresh Green Kale and Frozen Pineapples or Cocoa and Frozen Bananas or Frozen Berries or Avocado and Cocoa be creative!
*Hemp Protein is complete protein containing all the essential amino acids found in meat. Hemp Protein Powder also contains fiber, Calcium, Iron, Magnesium, Potassium and healthy ration of Omega 3 and Omega 6 Fat. There are no known allergies to Hemp Milk. (I recommend Tempt© brand of Hemp Milk)
Hemp Protein Powder is available at reason price at Wegmans, Trader Joes and online.
Almond Butter on Whole Grain Bread or Gluten Free Bread or Fresh Apples
Beans and Brown Rice
Hot or Cold Whole Grain Cereal with Hemp Milk
Hummus, Crackers and Fresh Fruit (make your own hummus. Try the Black Bean and Kale Hummus Recipe)
Lentils and Couscous
Whole Grain Gluten Free Cereals and Hemp Milk or *Almond Milk or *Coconut Milk (*avoid any food items that you are allergic to).
Chocolate Avocado Pudding (recipe below) and glass of Hemp Milk
Buckwheat Granola and Coconut Yogurt
Replace regular yogurt with Coconut Yogurt or other non-dairy yogurt.
Traveling Suggestions – Homemade Protein Shake, * Raw Nuts and Fruit, Large Fresh Salad with Beans or Tofu. Enjoy and try Chinese Vegetable Dishes, Indian Vegetable Dishes, African Vegetable Dishes, Mexican Vegetable Dishes, Asian Vegetable Dishes, Hummus and Crackers, Kale Chips and Chocolate Avocado Pudding. Make time to pack your own snacks before you travel. Pack fresh fruit, Almonds, Pecans, Walnuts, Pine Nuts, Sunflower Seeds, Pumpkin Seeds, Kale Chips, fresh veggies, hummus, coconut yogurt or a protein shake and be ready while flying, driving, for meetings and long hotel stays. If you cannot pack your healthy snacks when you arrive to your destination find a local store and purchase healthy snacks for your hotel room.
*Raw Nuts provide more nutritional benefits than roasted nuts. Try raw nuts with unsalted add in your own natural spices like onion powder.
Eating out – never supersize and order child size plate if possible or share large portions. Make half of your plate vegetables. Dine at places that offer organic and freshly prepared foods.
Next 10 Days – add in palm size portion of lamb, lean meat or fish once per day. No dairy, no cow’s milk, no cheese. Enjoy Hemp Milk, Almond Milk or Coconut Milk. Baked salmon can be enjoyed for breakfast. Contain to enjoy plant meals twice per day and plenty of vegetables, whole grains and berries.
Last 10 Days – add in a small amount of organic dairy products and a palm size portion of meat once per day. Continue to enjoy plant meals twice per day and plenty of vegetables, whole grains and berries. Try Lamb burgers and lamb steaks.
Basic 40 Day Wellness Journey Guidelines:
1. No foods made with white flour, and no white sugar, no added salt, no soda, no diet soda, no fruit juice, no candy, cakes, donuts, cookies, no fast foods, preservatives and artificial flavors. Instead of artificial sweeteners try real stevia or use very, very small amounts of palm sugar or agave.
2. Enjoy freshly prepared foods for 40 Days and drink water or herbal teas or herbal iced tea.
3. Portion Control – Galatians 5 in the bible reminds that temperance or portion control is important in every area our lives. Your meals should be colorful and contain mostly vegetables and whole grains. The last 20 days only a palm size portion of meat. Make your plate or meals healthier with portion control and eating more plant based meals. Plant based meals means meals that contain mostly vegetables.
4. Fitness – Daily Physical activity is essential for good health and Weight Lost. As certified fitness instructor I recommend walking, hula hoop, stretching, Tai Chi, Pilates, Jumping Jacks and dancing.
5. Bible Study Scriptures – 40 or 7 weeks
Week 1 – Genesis 1 & 2 Eat from the Garden of Life©
Week 2 –Philippians 3:19 and chapter 4 Is your stomach your God?©
Week 3 – Matthew 4 Jesus is concerned about your health and your soul!©
Week 4 – Numbers 11 – No More Manna Where’s the Beef?©
Week 5 – 3 John 2, Psalm 23, & Psalm 100 – Improve your Health today with Praise and Rest!©
Week 6 – James 2 –Faith in Action, starts with your fork, knife, spoon and your sneakers©
Week 7 – Daniel 1 and Daniel 10 - A commitment to become wiser and healthier every day!©
6. Remember to email your before and after picture for an opportunity to win a Visa Gift Card for $200.00 (two hundred dollars) from the Connectional Health Commission
7. Make time for rest/sleep every day and the Sabbath.
Lunch and Dinner No Meat Suggestions for the first 20 days:
Purchase a Vegetarian Cookbook for a variety of meal suggestions.
Sandwich - ensure the sandwich is no bigger than your fist and no longer than your hand or in other words no foot long sandwiches. Choose whole grain flat bread or wraps instead of buns and rolls.
Replace Cheese with Cashew Cheese or Homemade Hummus.
Black Bean taco or burritos
Vegetable Chinese Meals, Indian Meals and African Meals
Brown Rice and Lentils
Soup and Whole Grain Bread
Vegetable Burger with Cashew Cheese or Vegan Cheese and Coconut Bacon
*Stores are stocking more delicious vegetarian and gluten free meals
Recipes by Reverend Natalie Mitchem, Registered Dietitian, Nutritionist
Kale Chips (see picture)
1 – 16 ounce Bag of Fresh Cut and Clean Kale
2 tablespoons of Extra Virgin Olive Oil
1 tablespoon of Onion Powder
1 tablespoon of Garlic Powder
Optional - 1/8 tsp of Cayenne Pepper if you like spicy snacks
Pinch of sea salt
Pour clean and cut Kale in a bowl. Massage with pinch of sea salt, onion powder, garlic powder and extra virgin olive oil. Spread evenly on a baking pan. Bake at 300 degrees until crisp for 10 to 15 minutes. Watch the Kale to prevent burning. Allow Kale to cool and kale will continue to crisp as it cools.
Chocolate Lovers Non Dairy Avocado Pudding or Smoothie (see picture)
2 ripe fresh avocado
1 teaspoon of Vanilla
2 tablespoons Cocoa Powder
Optional - 2 tablespoons of Vanilla or Chocolate Hemp Milk or Almond Milk
2 to 3 tablespoons of Agave or 2 to 4 tablespoons of Maple Syrup (choose Agave or Maple Syrup and start with 2 tablespoons). Taste before adding in additional tablespoon.
For smoothie – 1 ripe frozen banana can replace agave and maple syrup and scoop of Hemp Protein Powder and cup of Hemp Milk. (Unsweetened Hemp Milk is available)
Mixed 2 fresh peel and pitted RIPE avocado with 2 tablespoon of cocoa, 2 tablespoons Agave or Maple Syrup and 1 teaspoon of vanilla. Blend until smooth. Optional for a creamier pudding blend in 2 tablespoons of Hemp or Almond or Coconut Milk. Refrigerate and serve.
For a smoothie – place everything except agave or maple syrup in a blender with scoop of Hemp Protein Powder
Homemade Black Bean Hummus with Mini sweet yellow, red and orange peppers –(see picture)
1 Drained and Rinsed can of Organic Black Beans
1 tablespoon of fresh red onions
½ clove of fresh garlic
1 teaspoon of fresh lemon
1 teaspoon of Bragg Amino Acids or pinch of sea salt
1 teaspoon of Turmeric
1 to 2 tablespoon of Extra Virgin Olive Oil
1 tablespoon of water for blending if needed
Pinch of Black Pepper
Optional – pinch of cayenne pepper
Mini Sweet Yellow, Red and Orange Peppers for dipping
Drain one can of Black Beans or your favorite beans (Chick Peas, Pinto, Black Beans) blend Extra Virgin Olive Oil, garlic powder, onion powder, turmeric, pinch of sea salt or Braggs Amino Acids and pinch of black pepper or cayenne for heat. Blend well and enjoy. Instead of chips try mini sweet yellow, red and orange peppers for a healthy crunchy snack.
Coconut Bacon – (see the picture)
Coconut contains a healthy fat and particular Medium Chain Fatty Acids or Medium Chain Triglycerides (MCT). Medium Chained fats are break down easily in the body and do not create insulin spikes. According to research this type of fat in coconuts helps to boost metabolism and the body to use this type fat for energy instead of storing fat which is important for diabetics.
Coconut Bacon provides bacon lovers with the smoky and maple flavor of bacon without the animal fat.
2 - 3 cups of Large Flake Coconut (shredded unsweetned coconut will not work for this recipe)
1 tablespoon of Braggs Amino Acids
1 teaspoon of Smoked Paprika
1 tablespoon of Maple Syrup
1 tablespoon of Liquid Smoke (I recommend Colgin© brand it is vegan natural smoke)
In a bowl gently tossed together large coconut flakes, smoked paprika, maple syrup, liquid smoke and Braggs Amino Acids. Spread coconut evenly on a baking sheet. Place in a 325 degree oven. Bake for 12 to 15 minutes. At the 7 minute mark, check your coconut bacon, gently toss and turn over the coconut bacon. Carefully watch the coconut bacon to prevent burning.
Place coconut bacon in a glass bowl and allow the coconut bacon to cool and as it cools is will crisp.
Recommend serving size ¼ cup and enjoy with your whole grain pancakes or waffles. If want to eat the coconut bacon on a sandwich, place the coconut bacon on last just before you are ready to eat it to maintain the crispiness or eat separately with your veggie burger.
Kale or Collard with Italian Dressing
1 16 ounce bag of Fresh Kale or Collard Greens
1 16 ounce bottle of low sodium and all natural zesty Italian Dressing
4 cups of water
Place the bag of Kale or Collards in a large pan with the bottle of dressing and water. Cook leafs until tender and still green in collard approximately 30 minutes. Do not overcook.
Black Bean Veggie Burger
2 cans of drained and rinsed Organic Black Beans
½ cup of whole grain bread crumbs
½ cup of gluten free rolled whole oats ( do not use instant)
¼ cup of red onions
Pinch of Sea Salt
Pinch of Black Pepper
1 teaspoon of Braggs Amino Acids
¼ cup of shredded carrots
¼ cup of diced green peppers
1/2 cup of cooked mashed sweet potato or purple potato – can be used to hold everything together the first 20 days.
1 egg is optional especially during the first 20 days of the journey can be used during the last 20 days of the journey
Mashed black beans with a fork. Sautee red onions and green peppers in olive oil until tender. Mix onions, peppers, bread crumbs, black beans, salt, pepper, Bragg Amino Acids and shredded carrots in a bowl. Add in mashed cooked sweet potato during the first 20 days of the journey or egg during the last days of the journey. Form balls and form patties. Place on baking sheet. Brush with extra virgin olive oil and bake for 30 minutes at 325 degrees.
Served on whole grain wrap or flat bread with the coconut bacon.