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Revival of the TempleA Christians Guide to Weight Loss & Nutrition
Aleta Howell
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Revival of the Temple
A Christians Guide to Weight Loss & Nutrition
Do you not know that your body is a temple of the Holy
Spirit who is in you, whom you have received from God? You
are not your own; you were bought at a price. Therefore
honor God with your body.
1 Cor 6:19-20
Copyright 2005, Aleta W. HowellAll rights reserved.
No part of this book may be reproduced, stored in a retrieval system,or transmitted by any means, electronic, mechanical, photocopying,
recording or otherwise, without permission of the author.
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Unless otherwise noted Scriptures are taken from the HOLY
BIBLE, NEW INTERNATIONAL VERSION, Copyright 1973, 1978,1984 by International Bible Society. Used by permission ofZondervan Publishing House. All rights reserved.
Scripture quotations marked KJV are from the Kings JamesVersion of the Bible.
Coke and Caffeine Free Coke are trademarks of The Coca-Cola Company.
DR. ATKINS, ATKINS DIET are the exclusive property andtrademarks of Atkins Nutritionals, Inc. AtkinsNutritionals, Inc.
McDonald's is a registered trademark of the McDonald'sCorporation.
BURGER KING is owned by Burger King Corporation and/or itswholly owned subsidiary, Burger King Brands, Inc.
All other trademarks are the property of the respectivetrademark owners.
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Acknowledgements
I would like to extend a special thanks to my many friends
who have encouraged me to make the dream of publishing a
reality.
May Gods richest blessings continue to shine upon you.
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I dedicate this book to Kevin, my husband and best friend.
Thank you for your love, inspiration and support, and for
being my biggest cheerleader; to my lovely daughters Lauren
and Meredith; and to my mother and father who always taught
me that all things are possible with God. I miss you both,
but trust that we will again one day meet in Gods holy
kingdom.
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Table of Contents
Introduction 8 - 12
Objectives of this Program 13 - 14
Chapter 1 - The Miracle of the Temple 15 - 19
Chapter 2 Destruction of the Temple 20 - 26
Chapter 3 - Revival on a Mustard Seed 27 30
Chapter 4 - Basis for Revival 31 39
Chapter 5 - Nutrition for Revival 40 57
Chapter 6 Exercise for Revival 58 - 67
Final Thoughts 68
Temple Revival Exercise Programs 69
Before you Begin 70 - 71
Notes
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Dont you know that you yourselves are Gods temple, and
that God lives in you? If anyone destroys Gods temple,
God will destroy him, for Gods temple is sacred, and you
are that temple.
1 Cor 3:16-17
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Introduction
After losing my father to colon cancer, I was forced to
come to grips with my own health and nutrition.
Prayerfully, I embarked upon a life-changing journey to
improve my eating habits and committed myself to a regular
exercise program, pledging that I would never again revert
to my old habits. I praise God that he has given me the
strength and perseverance to keep that commitment, while
enlightening me to share my experiences with other
believers.
Revival of the Temple is a spiritual guide to weight loss
and nutrition. The word revival means to return to
consciousness of life; to become active or flourishing
again.1 This book was written in an effort to help
believers return to that new consciousness of life by
adopting healthier lifestyles. It serves as a reminder of
the vast power that we, as Christians, possess through
Jesus Christ. This power gives us the ability to defeat
Satans attempts to destroy our bodies and minds with
disease, illness and the feelings of defeat brought on by
poor nutrition and the lack of exercise.
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Even if you have been unsuccessful with other programs,
through your faith, success is now yours if you simply
claim it, in the name of Christ. The Bible tells us that;
Everything is possible for him who believes. Mark 9:232
Perhaps the enemy has convinced you that you lack the will
power to control your eating, to shy away from healthy
foods or get on a regular exercise plan, so that you can
look and feel your best. But you must remember that his
job is to manipulate your mind into believing that you are
defeated in all things. When you buy into this belief it
prevents you from walking with confidence and reflecting
Christs excellence to those around you. This is not to
suggest that a few extra pounds will prevent you from
sharing with others about the goodness of God. Revival of
the Temple reminds us of the power that we as Christians
have within each of us, through Christ and how we can
exercise this power to develop healthier living which
allows us to walk in the full confidence of God as clear
reflections of his excellence. It reminds us that through
our faith, we can achieve any goal that we set for
ourselves, including losing weight and living healthier.
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So be holy in all you do; for it is written. Be holy,
because I am holy.
1Peter 1:15&16
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Is your physical temple in need of a revival?
1. Could healthier living allow you to more fully reflect
Gods excellence?
2. Could your current eating and exercise habits lead to
future health problems if you dont make changes soon?
3. Do you believe that your struggle against obesity and
being overweight is a spiritual battle?
4. Do you believe that through Christ you can win this
battle?
5. Have your repeated attempts to lose weight proven
unsuccessful?
If you said yes to any of these questions, then I encourage
you to incorporate the Temple Plan as a part your daily
life, as you embark upon the journey to revive your
physical temple, through the power of Jesus Christ.
No eye has seenNo ear has heardNo mind conceived
What God has prepared for those who love him1 Corinthains 2:9
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Do not conform any longer to the pattern of this
world, but be transformed by the renewing of your mind.
Then you will be able to test and approve what Gods will
is his good, pleasing and perfect will.
Romans 12:2
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Objectives of the Plan
Provides a biblical foundation for why God wants you to
strive for excellence in mind, body and spirit.
Establishes scriptural support to motivate and encourage
you to achieve your weight loss, nutrition and exercise
goals for healthier living.
Introduces the Temple Plan: which includes prayer, good
nutrition, meal planning, controlled portions and three
exercise programs, for everyone from beginners to
individuals seeking more intensive training
Includes nutrition, exercise and prayer journals, and goal
setting tools to help you monitor and track your progress
as you embark upon your journey toward better fitness and
nutrition.
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Everything is possible for him who believes
Mark 9:23
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Chapter 1
The Miracle of your Temple
The LORD God formed the man from the dust of the ground andbreathed into his nostrils breath of life. The man became a
living being.
Genesis 2:7
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The Miracle of the Temple
The mere existence of the human race is one of the clearest
reflections of Gods magnificence. Just think, you began
as a microscopic organism inside your mothers womb, and
within the course of a few months, you developed into a
living and breathing human being. In some ways you are
your own sort of universe, with organs that must work
together in sequence to ensure that you breath, think and
function as you should to maintain life. Whats even more
amazing is, of all the people God has created, since the
beginning of time, and all those that He has yet to create;
there has never been, and never will be, anyone exactly
like you. God created you in His own image, but created
only one you. Then God said, Let us make man in our image,
in our likeness.1Its such a blessing to think of how
wonderful life really is, and that with each day that
passes, new life is created. For me, this serves as a
timeless example of Gods wonder and magnificence.
Having been twice blessed with the experience of giving
birth, I have come to realize how truly miraculous and
amazing life really is. At that instant when each of my
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daughters were born, I realized that they were new
creatures who had been uniquely and carefully constructed,
with absolute precision and care; true temples of God,
without spot or blemish, the epitome of Gods perfection.
The blessing of life is truly a wonderful thing, especially
since it was Gods choice, and His alone, to grant us such
a wonderful and precious gift; but God doesnt stop there
with this miraculous gift of life. He continues to bless
us throughout our lives. Those of us who truly believe in
Him understand that, Every good and perfect gift is from
above.2 The gift of life is one such gift. As we continue
to read Gods word and come to understand more about Him
and His teachings, there comes a time when we decide to
surrender our entire lives, in mind, body and spirit, back
to Him which is when true living really begins. As temples
of God many of us have come to understand the need to feed
our spirits through the study and hearing of Gods word.
This allows us to equip ourselves spiritually to battle
against the evil forces, which constantly seek to destroy
us, as Paul tells us in the book of Ephesians.
Finally, be strong in the Lord, and in his mighty power. Put on the
full armour of God, so that you can take your standagainst the devils
schemes. For our struggle is not against the authorities of this world
but against the spiritual forces of evil in the heavenly realms.2
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But herein lies the difficulty, because our battle against
evil is a spiritual one. Satan is so cunning that he uses
his weapons to launch silent attacks against our minds,
creating doubt in what we believe about ourselves, and our
capabilities. Remember back when you were in school? Did
you ever spend days studying for a multiple choice exam,
only to find yourself a few days later, staring into the
face of a pop quiz for which there was only one essay
question? After you got over the initial surprise and
panic, you would soon realize that you had two options; you
could simply refuse to take an exam for which you were not
fully prepared, or you could take a few minutes to rethink
how to apply all your existing knowledge to answer this one
question. Although most of us many have been out of school
for many years, we face similar circumstances each day. We
are continuously confronted with new situations, which test
our faith, will and courage. The key to overcoming these
situations is to first know Gods word, and then apply that
knowledge to defeat Satans attacks on us because the word
of God equips us with the tools we need to defeat the
enemys attacks on us.
In addition to all this, take up the shield of faith, with which you can extinguish all theflaming arrows of the evil one. Take the helmet of salvation and the sword of the Spirit,
which is the word of God.4
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This scripture reminds us that we must always be aware of
Satans constant desire to attack us in those areas where
we are weak and vulnerable. For it is in these areas that
he is likely to have the greatest success in his attempts
to destroy us. Satans most obvious targets might include
our marriages, families and friends, or our finances, jobs,
or even the church body. But what is not so obvious is how
he spends years executing these attacks against our overall
health by convincing us to overindulge in food, especially
those that clog our arteries and encourage the body to
store excessive amounts of fat, which may lead to heart
disease, cancer and other terminal illnesses. In many
cases, the enemy carries out these strategies with such
calculation that we have no idea what is happening to us,
until its too late. Its true that human beings cannot
survive without food; it provides us with the energy we
need to maintain life. We use this energy to perform such
simple tasks as waking in the morning, getting out of bed,
driving to work, preparing dinner and even when we sleep.
The fact that food is so critical to our mere existence has
made it a convenient weapon that the enemy increasingly
uses to destroy us, both physically and emotionally. The
physical effects come in the form of excessive weight.
However the emotional effects are less obvious. Living as
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an obese or overweight person can be extremely painful and
oftentimes lonely. This condition can affect our self-
confidence, and self-esteem and in many cases leads to
depression and feelings of hopelessness. This is why so
many Americans have chosen the very dangerous options of
gastric bypass surgery, or diet pills containing the drugs
phen-phen and ephedra. The health statistics provided in
the next chapter simply illustrate just how successful
Satan has been over the past decades in his attempts to
destroy our physical bodies.
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Chapter 2
The Destruction of the Temple
Consider it pure joy my brothers whenever you face
trials of many kinds because you know that the testing of
your faith develops perseverance.
James 1:2-3
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Destruction of the Temple
According to the U.S. Surgeon General, over 60% of all
adults in the U.S. today, are overweight or obese. Medical
research has found that this condition makes us more
susceptible to high blood pressure, heart disease, stroke,
Type 2 Diabetes, high cholesterol, certain types of Cancer,
and other diseases, and is attributed to more than 300,000
deaths each year.1 Most would agree that todays more
hectic, but less physically active lifestyles continue to
compound this menacing problem. In fact, a recent poll
revealed that 40% of adults in the U.S., admit to not
participating in any physical activity.2 But does this
fully explain why the obesity epidemic continues to run
rampant in our society?
The fact is that, for too many of us, food has become our
friend and confidant; its what we go to when times get
tough. We use food to ease our pains and lift us when we
are down. When we have worries and problems that we just
cant solve, we often turn to potato chips, cookies and
other unhealthy snacks to help us forget about those heavy
burdens. We also increasingly focus many of our social
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events and even many church activities around food, because
sadly enough, in many cases serving food tends to generate
higher participation. As a result food, in too many cases,
has become the main focus of our fellowship. Im not trying
to suggest that there is anything wrong with serving food
at church or social functions, however the point is that
food, too often becomes our focus and motivation for giving
time to God. But those of us who believe that we serve a
God who has all power, also believe that He, and He alone
is our true counselor, and friend; the only one who can
lift us when we are down, the only one who will never leave
us. God, and He alone is the only one who can fill the
emptiness and loneliness we feel from losing a loved one;
the helplessness we feel from losing a job; or the
hopelessness we feel from fighting a losing battle against
habits of overeating, addictions to food; and the havoc it
wreaks on our health.
As much as I hate to admit it, there were times in my life
when I joked about how I lived to eat, versus eating to
live. Having grown up in the South, I became closely
acquainted with fried chicken and sugar-filled deserts at a
very early age. We Southerners take pride in the fact that
we can deep-fry nearly anything; from green tomatoes to
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dill pickles, so I spent my early teens becoming an
epicurean of Southern dishes. It was also during that time
that I developed a very strong appetite for sweets, never
discriminating against any desert. I welcomed all cakes
pies, and custards. Adding a pound or two with each
passing year went unnoticed until after my two daughters
were born. During the years following their births, I
began to notice that childbirth, age and my overindulgence
in food, were all beginning to wreak noticeable havoc on my
body. As the weight began to show, I had to admit to myself
that I was overweight and that the problem would only get
worse if I did not make some significant changes. I was
well aware of the statistics and growing problem of obesity
facing our country, and had even seen many loved ones
succumb to heart disease, heart attack and stroke. I had
also seen numerous friends and family members debilitated
from diabetes, but still was unable to commit myself to
improving my own health. During this same time my father
was diagnosed with terminal colon cancer. He died 14
months after being diagnosed. Upon learning of my fathers
illness I spent several months researching colon cancer to
learn more about its causes. What I learned was that diet
can, and often does, play a key role in preventing many
types of cancers. I needed to make some changes in my life
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to try and protect my body from this and other potential
diseases by exercising, eating less fatty foods, more
fruits and vegetables. After my Fathers death, God began
to speak to me and I began to hear him in a way that I
never had before. He revealed to me how I was allowing
Satan to use food as a weapon to destroy my physical body.
I also realized that if he was successful in his attempts,
that not only might I not be around to see my children grow
up and pass these same poor habits on to them, but I might
also be unable to live to complete the purpose that God had
set for my life.
During this period of time, I was juggling being a wife,
mother of two small children and working a full-time job
that can certainly be enough to zap the energy from anyone.
But I found myself falling into a perpetual state of
exhaustion. Although I had been relatively athletic during
my high school years and even college, I had begun to feel
sluggish and unhealthy. I also noticed that my disposition
had changed tremendously. My temper would flair easily. My
vigor for life was slowly seeping away. Initially, I
attributed all that was happening to me to the fact that I
was still grieving the death of my father. As a result, I
invested money in diet aids and herbal mood enhancers. The
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turning point came for me one evening after going down to
the kitchen for an evening snack. As I started back up the
stairs I noticed that I was using the stair railing to
literally pull myself back up the stairs. As I approached
the top I also noticed that my heart was beating fairly
rapidly, and I could hardly catch my breath. My first
thought was to ask myself whether this was what it felt
like to have a heart attack. But I quickly convinced
myself that I was simply out of breath, which was the case.
It was at that instant that I asked God to give me the
strength and courage to help adopt a healthier lifestyle so
that I could continue to stand strong as His child, both
spiritually and physically. I also began to pray for God
to show me a program that would help me to become healthier
and more physically fit. Shortly after, I began my journey
to revive my temple through prayer, exercise and proper
nutrition. Since starting that program I have lost a
significant amount of weight, weight but I gained so much
more. I gained confidence in knowing that if I could
achieve my weight goals, which I had always believed to be
unattainable, that I could do anything. God used me to
inspire others who had dealt with the same struggle, and
more importantly I came to truly believe that I can do all
things through Christ which strengthens me.3
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This means that Christ has not given us the ability to do a
few things, or even most things. He promises that through,
him we can do all things. Nothing is impossible to those
of us who believe in Him and his Word, and strive to live
according to His teachings.
Perhaps your doctor recently told you that you need to lose
weight for health reasons, or you just have a few pounds
that youve wanted to lose. Whatever your situation you
have the power, through Christ, to change your
circumstance. Regardless of what your friends, family
members or others may have said, you are not defeated in
your attempts to lose weight. Through prayer and faith you
can have success throughout this journey to revive your
temple for better life-long health.
Blessed are those who have not seen and yet have
believed.
John 20:29
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Chapter 3
Revival on a Mustard Seed
If you have faith as small as a mustard seed, you can
say to this mountain, Move from here to there, and it will
move. Nothing will be impossible to you.
Matthew 17: 20-21
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Revival on a Mustard Seed
Imagine that you are standing in front of Mount Everest,
the tallest mountain in the world. It is at this point
that you might quickly come to understand why its frigid
temperatures and treacherous conditions have prevented so
many expeditioners from reaching its dreaded peak. Despite
its breathtaking beauty, its mere size, altitude and the
severe weather conditions common to its terrain have made
it virtually impossible for most who set out to conquer it.
If youre like me, you probably have absolutely no interest
in ever physically reaching the top of Mount Everest. But
because you are reading this book however, you probably are
interested in beginning to understand how you can use the
power within to overcome those Mt. Everest situations in
your life that seem so dense you cant cut through them; so
low theres no way to move under them; so wide that you
cant go around them; and so high that you cant simply
leap over them. Because it is in these situations that you
must seek your faith to tell those mountains to move from
your path, then believe that they actually will.
God is truly amazing, in that He has given us so much but
requires so little in return. He asks that we simply have
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faith the size of a mustard seed, and in exchange for that
faith, we can elicit the power to move mountains. Do you
realize that a mustard seed, comparable in size to a few
small grains of sand, is by most accounts, too small to
measure? But with only the smallest amount of faith, we
can move those mountains in our lives that seem nearly
insurmountable. Through Him, we can emerge victorious,
from those situations in which we see no way out. You must
remember that God has given you the power to do wondrous
things. Given that He has all power in his hands, he could
have even given us the power to move a small pebble, or
even a large boulder on such a small amount of faith, but
he did neither. God has made available to us the power to
move mountains. Just think about how tremendous it is to
know that each of us has the ability to overcome those
situations that life repeatedly throws at us. But only we
can exercise this power. To do that we must realize that
the enemy wants us to live in a constant mental state of
fear and defeat. We must realize that the enemy wants us
to believe that we are incapable of moving those mountains
in our lives that keep us from going into certain careers
or other goals that we set for ourselves. When we accept
this belief, we not only doubt ourselves but we also doubt
God, and his promises to us. This demonstrated lack of
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faith, gives the enemy an invitation to inhabit our
thinking. If we give him dominion over our thoughts, we
give him victory over us.
Imagine that youre back in front of Mount Everest,
actually holding a mustard seed in your hand. At this
point you might begin to truly understand the magnitude of
this scripture. You might even ask yourself the following
question. What if in that same scripture, God had reversed
the mustard seed with the mountain, instructing us to have
faith the size of a mountain in order to move the mustard
seed? This subtle change would substantially alter the
meaning of this powerful scripture by lessening the
magnitude of Gods power, but our God, the creator of the
universe, holds all power in His hands. Once we accept His
Son as our personal Savior, He empowers us to do miraculous
things.
As you begin the journey to revive your temple, you must
remember that God has given you the power to overcome
unhealthy living so that the rest of your days might be
spent living, and I mean fully living, in the fullness of
life, for Him.
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Now faith is being sure of what we hope for and certain of
what we do not see.
Hebrews 11:1
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Chapter 4
A Basis for Revival
If any of you lacks wisdom, he should ask God, who
gives generously to all without finding fault, and it will
be given to him
James 1:5
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A Basis for Revival
To most of us, the dangers of products such as tobacco and
alcohol products, are quite obvious. For the past several
decades the Surgeon General of the United States has warned
us on the dangers of smoking and courts across the country
have awarded millions of dollars to the victims and the
families of individuals stricken with smoking related
diseases. But the dangers of many of the foods we eat are
less obvious to most of us. Although we are inundated with
food pyramids, diet plans, nutrition programs and other
guidelines that tell us to eat more fruits, vegetables and
whole grains, and less fats, sugars and products made with
white flour (which has been stripped of many of its natural
nutrients), 6 out of every 10 Americans remain obese or
overweight. The fact is that many of the foods we enjoy the
most are the ones usually filled with large amounts of
sugar and fat. Food manufacturers worsen the problem by
manipulating ingredients to follow the newest fad diet.
For example, we now have an infinite number of products
claiming to be fat free, low fat and reduced fat, but often
contain more calories than even fattier versions. This
confusion is worsened by research findings and diet
programs which each provide a different solution to weight
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loss and control. These programs recommend a host of
different solutions to weight loss; lower fat consumption,
increase fat consumption, lower carbohydrate intake,
increase carbohydrate intake, lower sugar intake. Such
claims inadvertently lead us to believe that we can eat
certain foods without any guilt or concern about gaining
weight. Each year food companies spend millions of dollars
on advertising in an effort to convince us that we deserve
to indulge in certain sugar-laden delectables, which in
turn are supposed to make us feel like a kid again, or in
some way allow us to reward ourselves. In doing this, we
consume more calories than we should, which in the long
run, leads to weight gain. But food manufacturers are not
the only culprits, the restaurant industry also seems to
perpetuate this problem, offering larger portion sizes and
fat laden menus.
Based on the latest statistics from the National Restaurant
Association, the average U.S. household spends over $2,000
every year dining out.1 Last years annual industry sales
were in excess of $420 billion, compared to only $110
billion in 1984.2 During that same time, sales at the
leading fast food chains such as McDonalds and Burger
King have increased in excess of 150%.3 The industry as a
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whole has obviously benefited from the increasingly hectic
lifestyles of todays working families. But whats ironic
is that as we spend more and more of our incomes each year
dining out we also invest more in diet aides and weight
loss programs. For example, just last year Americans spent
more than $40 billion on weight control programs4 and
another $14 billion on health club memberships.5 Many of
these programs have been developed by celebrities and
physicians, while other program have simply elevated their
creators into celebrity status, the Atkins Plan, created by
the late Dr. Robert Atkins, is just one example. But no
celebrity, famous doctor, or anyone else can equip you with
the courage and strength it takes to overcome life-long
habits of poor nutrition and limited exercise. Once I
finally admitted to myself that I needed to take charge of
my weight and develop a life-long nutrition plan and
healthier lifestyle, I realized that I alone didnt have
the ability to make it happen or see it through. I knew
that if it were up to me, no matter what program I started,
I would stay on it for a few weeks only to quickly fall
back into my old habits. But praise God that, through
prayer, I found the strength and courage to not only
complete a weight loss and nutrition program to reach my
short-term weight loss goal, but to also incorporate
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lifelong healthier eating habits. Without God I would have
continued down the path of destroying my physical temple,
one of the greatest blessings God has given me.
Whether your obesity or overweight condition has caused the
onset of some other illness, you need to lose several
pounds, or you would simply like to take better care of
yourself, starting today you are reminded of the power you
have to make it happen.
For we are the temple of the living God. As God said:
I will live with them and walk among them, and I will be
their God and they will be my people.5
For years I convinced myself that gaining weight was an
unavoidable consequence of getting older. This was
evidenced by the fact that most of the overweight people I
knew were in their 40s or 50s. Its common knowledge that
as you grow older your body undergoes significant changes,
which affect everything from your heart rate, to the amount
of moisture in your skin, to the number of hair follicles
you have on our head. Our metabolism, that is the rate at
which our bodies burn energy, also begins to slow down as
we get older. Like me, you probably reminisce back to those
days when you could eat anything you wanted and never gain
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an ounce of weight. But as you may have noticed, this also
begins to change, as you grow older. As the years pass,
you begin to see just how clearly each and every one of
those french fries that you love so much, seem to end up in
some part of your mid-section, or lower body. The days of
effortlessly maintaining your weight begin to slowly slip
away and the pounds just seem to creep up on you from
nowhere. Although most of the emphasis on looking good
is driven by societal pressure, doctors have proven time
and time again, and few would disagree, that obesity leads
to health problems that can be life threatening.
Older and Wiser
But one of the blessings of growing older is that we also
grow in wisdom. It is during this evolution of age that we
have the opportunity to learn more about Christ, his life
and teachings, and how we should live according to his word
and purpose for our lives. Christ wants you to serve him
in mind, body and spirit, and to live according to His
purpose for your life. All things work together for good,
for those who love the Lord, and are called according to
His purpose.2 But many of our unhealthy habits may not
allow us to even have the good health to actually fulfill
His purpose for our lives. Illness brought on by years of
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poor nutrition, might limit your ability to actively
witness to others about Gods goodness, or may even prompt
nonbelievers to ask the following question of you. If God
can really do all things and you have chosen to follow him,
then why cant he help you live healthier? The lack of
exercise may prevent you from being involved in certain
activities with your children, prevent you from having the
energy to participate in a certain ministry to which God is
leading you, or even make you so irritable that you do not
reflect Christs love in the way you treat others.
Satans Plan
Open their eyes so they may turn from darkness to light,
and from the power of Satan to God.8
When we spend years carrying excess weight, we force our
organs to overwork and readjust themselves to accommodate
bodies for which we are truly not created to support. This
extra weight depletes both our energy and bank accounts, as
we spend more time and money buying new clothing to
accommodate our expanding waistlines. We then become
emotionally frustrated at the person we see staring back at
us each time we look into the mirror. We tell ourselves
repeatedly that we have to do something to regain control
of our bodies, but as weight seems to cling to us, we begin
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to doubt our ability to overcome the problem. The enemy
then manipulates us into believing that if we lack the
control to lose weight we must also lack the ability to
achieve other goals that we have set for ourselves. Over
time we begin to lose confidence in ourselves and the power
that we have within us to win the battle against obesity.
So we criticize ourselves, saying things like; Ill never
lose weight; or I just dont have the will power to lose
weight; or even Ive tried everything I know to lose
weight and nothing ever seems to work and it is with these
very words that we speak defeat unto ourselves. Life and
death is in the power of the tongue. Proverbs 18:21
Gods Power
When we claim victory over our circumstances and speak
those things which we desire into existence, it is then
that we can begin walking into Gods blessings. If your
attempts to lose weight have never proven successful, then
try asking the Lord to empower you to overcome this
mountain in your life, then begin speaking your weight loss
into existence. Start to thank him for allowing you to
defeat the enemys attempts to kill you and rob you of the
long life that God has promised you. I pray that you may
enjoy good health.9
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Believe in the Power of God
As children of the living God, we must always remember that
the enemy has no power over us, unless we surrender it to
him. I have given you authority to trample on snakes and
scorpions and to overcome all the power of the enemy;
nothing will harm you.10 Therefore we must commit ourselves
to not allowing him to usurp that power from us by entering
and controlling our thoughts. A few years ago, while dining
in a local pizzeria, I witnessed an exchange between the
restaurant owner and a very irate and unreasonable
customer. The man was dissatisfied with his food and asked
to speak with the owner, who finally diffused the situation
after several minutes. Once the customer had left the
establishment, the employee began to commend his boss on
how well he had handled himself. The owner responded by
saying, I decided a long time ago, not to allow certain
people the chance to rent space inside my head. This
statement stuck with me because it is so reflective of how
we should handle the enemy. We should never allow him to
occupy space inside our minds. Because the more time we
spend allowing him to negatively cloud our thoughts, the
less we are able to focus on Gods goodness and his divine
will for our lives.
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The thief comes only in order to steal and destroy, I
come in order that you might have life. Life in all its
fullness. John 10:10
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Chapter 5
Nutrition for Revival
Listen to advice and accept instruction that you may
gain wisdom for the future.
Proverbs 19:20
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Nutrition for Revival
It is not good to eat too much honey. Proverbs 25:27
Lately, there seems to be an overwhelming number of books
on the market on dieting and weight loss. Over the past
few years, programs such as the Atkins Plan, SugarBusters,
South Beach and LA Diet have become household names. While
Ive never tried any of these programs personally, mainly
because I dont believe in dieting in the traditional
sense, I do have a number of friends and acquaintances who
have tried them, and with varying degrees of success. But
the fact is, that not one of these programs provides even a
hint as to where you should seek the real motivation to
change what are in some cases, lifelong poor nutrition
habits. Instead, these, and other weight loss and diet
programs encourage you to look inside yourself for the
motivation, perseverance and will power to lose weight, and
in doing so suggest that you, and you alone possess the
power to achieve long-term success. But if we alone, did
possess such tremendous strength, why are more than 60% of
all Americans overweight or obese? Why is the incidence of
heart disease and adult onset diabetes growing at epidemic
proportions? While I dont question the fact that thousands
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of people achieve success with diet programs each year,
many who try them fall short of achieving and maintaining
long-term results. The fact is that only God can grant us
the power to make such significant lifestyle changes. Take
the late Dr. Robert Atkins for example. While I cant
refute the fact that his diet program, Atkins for Life
might be in vogue for quite some time, he cannot naturally
or supernaturally motivate you to achieve long-term success
in your quest for better health. The blessing that you and
I have, however, is that we have direct access to the only
power source that can provide us with the motivation,
perseverance, commitment and strength to meet and sustain
our weight loss goals. Although you alone dont have the
power to meet this challenge, God does.
Before setting out on your journey it will be important
that you develop a basic understanding of nutrition and
exercise. This chapter provides some quick facts regarding
nutrition, the components of the foods we eat and how the
body processes them. It begins by highlighting the three
key food components: carbohydrates, proteins and fats
followed by a recommended TR Nutrition Plan to help guide
you throughout your journey to better health.
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Carbohydrates (Carbs)
Stroll down the aisle of any grocery store nowadays and
youll quickly notice the recent tidal wave of low carb
products; which include everything from ice cream, to salad
dressing, to bread and cookies, and the list goes on. The
increasing popularity of the Atkins diet has been one of
the main drivers of this low carb craze. Heres a brief
overview of the rationale behind it. Carbohydrates are
processed as the bodys main source of energy. In the
absence of sufficient carbs, the body will obtain energy by
burning fat. This gets to the premise of the low carb
diet, which is that if you completely cut out carbs, the
body will have no other choice than to burn fat for energy.
But its not quite that simple, which Ill talk more about
a bit later. For now lets stay focused on those carbs.
During the digestion process carbohydrates (with the
exception of fiber) are broken down into glucose (blood
sugar). The glucose is then taken to your cells and
converted to energy. The chemical makeup of some
carbohydrates (simple carbohydrates), especially those
containing white flour, high amounts of refined (white)
sugar and high fructose corn syrup (found in sodas and many
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fruit juices), are digested more rapidly by the body
because many of their natural nutrients have been removed
during the processing, or as in the case of high fructose
corn syrup, theyre just empty calories. As an example,
white bread, which is made from refined (white) flour, can
easily derail any weight loss plan, because so many of its
natural vitamins, minerals and fibers, have been stripped
away, causing the body to process it just as it would white
table sugar. Thats why simple carbohydrates tend to cause
the greatest problems when it comes to weight gain, heres
a quick example to further illustrate my point.
After a long day, you come home tired and hungry. You sit
down to a super-sized portion of pasta (typically made from
white flour) with meat sauce, garlic bread (also made from
white flour) with butter and a side salad of course, with
lots of dressing, and you eat every bite; after all, your
mother taught you to always clean your plate. And since
nothing goes better with pasta, than cheesecake (made with
white flour and lots of sugar), you treat yourself to, what
we Southerners might call, a big ole piece. So lets just
say, for the sake of illustration, that there were
approximately 1,500 calories in this one meal. With this in
mind, lets take a quick look at whats likely taking place
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inside your body soon after you finish this delightful
meal. The pasta, bread and cheesecake all made with both
white flour and lots of sugar, will rush through your
system quickly converting to glucose. This rapid
conversion will quickly spike your blood sugar, giving you
a huge burst of energy. Soon after, your pancreas kicks in
to produce insulin, in an effort to expedite delivery of
this glucose to your muscle cells where it is converted to
energy. Your muscle cells will welcome and use the energy
that it needs, and once it does, your body will do a
remarkable thing. It will actually store the excess energy
within your muscle cells and liver as fat, for later use.
This process takes place so quickly, that youre hungry a
few hours later and likely craving more sugar and carbs,
even though your body was actually able to store some of
the extra calories that it didnt immediately use for
energy. Now you can imagine what would happen if you
consumed similar meals several times each week. Your body
would continue to store the excess fat, and as you continue
to crave sugar and carbs you eat more and over time put on
more and more weight. Another scenario would be for you to
starve yourself all day in anticipation of this fabulous
pasta meal. Contrary to what you might believe, if you were
to adopt this strategy, you would be successful in limiting
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your caloric intake to around 1,500 calories, which would
seem great if youre trying to lose weight; but in doing
this you would also signal your body that it needs to
preserve available calories for its mere survival. In
survival mode, your metabolism (the rate at which your body
utilizes energy) will actually slow down causing you to
conserve those calories by converting less to immediate
energy. The body would then save the rest as fat, just in
case it needs it later to survive. So as you can see
eating too infrequently can hamper you weight loss efforts
just as eating too much, but in different ways. This
example does however serve as another illustration of just
how miraculous the body is. God created each of us with
inborn survival instincts. These instincts likely worked
better for our ancestors who killed what they ate each day,
and on occasion may have gone for days without food.
Because technology had not yet given them the luxury of
refrigerators, for them food storage was not an option. On
those days when they went without food, their bodies would
simply burn stored fat for energy. This is probably how
they maintained leaner physiques than our current
generations. Fortunately, in the 21st century we can easily
see how God has blessed us with luxuries too numerous to
count. In this country we have an abundance of everything
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we could imagine, including food, and our bodies are
beginning to show the degree to which we have fully
indulged in this abundance. The point of each of these
examples is to simply illustrate just how easy it is to add
on a few extra pounds over time. You consume a certain
number of calories each day. You also burn a certain
number of calories through normal daily activities such as
taking a shower, getting dressed, driving to work, doing
the laundry, eating, sleeping, I think you get the picture;
and if you happen to get some exercise in a few times each
week, youll burn even more. But when you consume more
energy (calories) than you burn, your body will store the
extra, unneeded calories as fat. This is one of the less
obvious dangers of consuming too many low fat, or low carb
foods; especially cakes, pies, breads, ice cream, and
numerous others; because the fact that the foods are low
carb or low fat leads many to believe that they can eat
double or triple servings, which translates into two-to-
three times as many calories. In many ways, food companies
literally bank on the fact that since those cookies are
actually low fat or low carb, youll decide to go ahead and
pick up that extra bag, with no guilt.
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This is also one of the main reasons food manufacturers
have so quickly jumped on the low carb bandwagon. It is
not because they are necessarily trying to help people lose
weight, but quite to the contrary. In recent years many
food product categories have seen slow, or in some cases,
no growth in total sales. It is for this reason that food
manufacturers typically look to grow sales by creating new
product versions under the same brand name or what they
typically call brand extensions. For example, Coke, Diet
Coke and Caffeine Free Coke are all extensions of the
Coke brand. Back when I worked in the snack foods industry
for one of the largest food manufacturers in the country, I
launched a number of line extensions for the sole purpose
of generating additional sales that couldnt be achieved
through the product lines already being sold. This is
truly what has been behind the wave of new low carb
products recently landing on grocery store shelves. Its
not really about meeting the needs of the consumer, but
increasing sales for the food manufacturer thats leading
to all the new products we are beginning to see. Although,
food companies will do all they can to convince you
otherwise, you must remember its the total caloric intake
that makes the difference, not the fact that the cookie
manufacturer has told us that their cookies are low fat, or
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low carb. Luckily the U.S. Department of Agriculture
(USDA) requires nutritional labeling on all food products.
This important information can provide you with a quick way
to sort the foods that might slow your weigh loss progress.
By the time you reach the end of this chapter, you should
be equipped to better understand the role nutrition will
play in your weight loss success.
Protein
Protein is a key substance found in muscle tissue and is
critical to muscle growth and development. Unlike many
carbohydrates that are digested quickly and can tend to
cause a surge in your insulin level, protein is processed
much more slowly by the body and even helps to regulate
insulin levels. Many weight loss programs suggest that
consuming combinations of protein and complex carbohydrates
at each meal is one of the most effective ways to control
your appetite, regulate huge fluctuations in your insulin
levels, and ultimately loose weight.
Natural protein can be found in a number of foods,
including: meat, fish, poultry, eggs, beans, dairy products
and nuts. If your goal is to build lean muscle you may
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even need to increase your protein intake, which Ill also
talk more about later in this chapter.
Fats
Most fats are classified as saturated, monosaturated or
polyunsaturated. 1 Contrary to what you might think, the
body does need a certain amount of fat to maintain good
health. As a guide, the American Heart Association
recommends that no more than 30% of our total daily
calories come from fat, but for the average American fat
accounts for more than 34%. 2 And why do we consume so much
fat? Well the truth is that fat makes food taste good.
But if youre trying to lose weight, you should try to
limit fat consumption to no more than 20% of your daily
calories. This 20% should come primarily from unsaturated
fats, which are found in foods like avacados, peanut
butter, nuts, or oils such as olive, canola, corn or peanut
oils. Unsaturated fats have been shown to lower blood
cholesterol levels and reduce the risk of heart disease.
Heres a quick primer on the differences between
unsaturated and saturated fats:
Saturated Fats Turn solid at room temperature These foods tend to raise cholesterol, and include
high-fat dairy products (like cheese, whole milk,
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cream, butter, and regular ice cream), fatty fresh andprocessed meats, the skin of fat and poultry, lard,palm oil, and coconut oil
Unsaturated Fats
Liquid at room temperature These are found mostly in the vegetable oils- soybeanoil, corn oil, olive oil and sunflower oil; nuts-peanuts, sunflower seeds
When consumed in moderation, these fat are believed tolower blood cholesterol and reduce the risk of heartdisease4
Once again, the key here is to limit your fat intake to no
more than 20% of your daily calories. This means that if
you plan to consume 2000 calories each day, you would limit
your fat intake to 400 calories. Reading food packaging
labels can help you determine the amount fat calories in
certain types of foods but heres a basic guide:
1 gram of protein = 9 calories (multiply grams of proteinper serving times 9 to get total protein calories)
1 gram of fat = 9 calories (multiply grams of fat perserving times 9 to get total protein calories)
1 gram of carbohydrates = 4 calories5 (multiply grams ofcarbohydrates per serving times 9 to get total calories)
I can tell you, just based on my own personal experience,
that working to limit your fat intake may not be easy, but
again, through faith you can do it, by simply praying,
setting your mind and sticking to it.
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Perseverance must finish its works so that you may be
mature and complete and lacking anything.5
If youre like most people, you have probably made numerous
new years resolutions to lose weight. You may have even
joined a health club and began working out. I see it every
January when my gym gets unusually crowded with people who
have made New Years resolutions to lose weight. By
February or March many of these people have given up their
quest to lose weight. The reality is that it takes
perseverance to achieve your weight loss goals. While its
true that your success will be dependent upon your ability
to commit to, and follow a regimented exercise and
nutrition plan. It is also extremely important to remember
that success does not require perfection. What is
important is that you are consistent in following your
plan, forgiving yourself for those little slip-ups and
minor setbacks, then moving on and staying the course. Your
commitment is to God and to yourself, even if you stumble a
few times, God will be right beside you every step of the
way, to pick you up if you fall, and more importantly, give
you the strength to keep on going. The Temple plan is not
about dieting. Instead it encourages prayer and seeking
your faith to inspire lifestyle changes that will help you
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in your desire to lose weight. In fact, you should find
the foods included in the Temple Nutrition Plan, found on
page 56, to be very fulfilling and satisfying. As you
probably expected the emphasis is on eating less, so no big
surprise here. But, what you might find surprising is that
this plan recommends that you eat more frequently, focusing
on smaller portions with each meal. Doing this will help
control your appetite throughout the day. By never
becoming overly hungry, youll actually be less likely to
overeat, which has become one of the main reasons for the
increasing incidence of obesity in our country today.
Since managing portion sizes will be critical to meeting
your weight loss goals, lets develop a clear understanding
of how we should define portion sizes.
The USDA defines standard servings as 2-3 ounces of meat;
1/2 cup of rice or pasta; or 1/2 cup of most cooked fruits
and vegetables.6 For those of you who always travel with
your trusty old measuring cup and scale in tow, simply
knowing this information will probably work just fine. But
for everyone else, Id like to recommend a tool thats
become a simple, yet convenient rule-of-thumb for a number
of years now. You may use your hand, in the form of your
flat palm and clenched fist as pretty good gauges to
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estimate many portion sizes. A 3 ounce serving of meat,
fish or poultry should be equivalent to the size of your
palm, and a serving of most carbs (pasta, cereal and
breads) the size of your closed fist; its that easy. 7 Now
that you have an understanding of portion sizes, lets move
on to the best part, what you can eat while on this
program.
The Temple Program recommends that you consume 5 meals each
day; this includes breakfast, lunch, dinner, two snacks,
and at least 8-10, 8 oz. glasses of water or other sugar
free beverage (such as sugarless iced tea or Crystal
Light. This absolutely excludes regular soft drinks, which
are artificially sweetened with high fructose corn syrup.
Scientists believe the body processes this substance much
like it does fat8 It can also be found in many sweet snacks
and other foods, which is why reading food labels will be
so important from now on. The Temple plan also recommends
that you have dinner no later than 7:00 pm. This may seem
like a lot right now, but trust me, the plan will keep you
feeling satisfied throughout the day so you can better
control how much you each with each meal and prevent
overeating. More importantly, eating five small meals helps
to boost your metabolism, so that your body becomes much
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more efficient at burning calories. Remember, eating too
infrequently will send signals to your body that it needs
to conserve calories and not burn them, which ultimately
slows your metabolism. Eating small, frequent meals is key
to boosting your metabolism and making the body utilize
energy more quickly which ultimately leads to weight loss.
For each of your three main meals; breakfast, lunch and
dinner, you should try to include one food from each of
three categories included in the Temple Nutrition Plan;
this means you should select a vegetable/fruit, protein and
carbohydrate. Trust me, it wont be as difficult as it
might seem, in fact it is actually quite simple. Just to
prove my point, on page 69, I have included two sample meal
plans developed from the Temple Nutrtion Plan. For snacks
you should also select a low calorie food such as those
listed below.
Piece of fruit (apple, orange, banana, etc.)
Handful of nuts (sunflower seeds, almonds, peanuts,etc.)
Cup of yogurt
Energy or Protein bar Protein shake
Since protein is critical to building lean muscle, you
should consider adding some to at least one or even both of
your daily snacks. For example, since peanut butter is an
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excellent source of protein and monosaturated (good) fat,
you might choose an apple with peanut butter; or blend skim
milk, a few scoops of protein powder and a banana or
handful of strawberries to make a protein smoothie. Dont
fret if you cant make combine the two with each snack.
The most important thing here is to not skip meals. You
might also notice that traditional snack foods such as
potato chips and cookies are not included in the food Plan,
or recommended snack list and neither are sugary deserts.
If you find yourself hungry between meals, go ahead and
have an approved snack. The natural sugar in fruit will
also help to curb any cravings you might have the first
week or two on the program. Since vending machines and
fast food restaurants are unlikely to offer the authorized
foods included in the nutrition plan, you should always
consider keeping healthy snacks on hand. Plan to stock your
office desk with healthy snacks or simply carry a small
cooler to work with you each day. Do whatever you have to
do to remove the temptation of purchasing less healthy
snacks from vending machines or fast food restaurants, and
one last but very important point. Thou shalt not skip
breakfast! Remember, your last meal will be eaten no later
than 7:00pm each night; therefore you are in essence
fasting for anywhere from 10-12 hours each night. The
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breakfast meal is for the purpose of breaking that fast
(break-fast) and therefore it is important to replenish
your body with water and nutritious foods to get your day
started. Its also been proven that eating breakfast helps
control hunger throughout the day.
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God is faithful. He will keep the temptation from becoming
so strong that you cant stand up against it. When you are
tempted, He will show you a way out so that you will not
give into it.
I Cor 10:13b
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The Temple Nutrition Plan should provide you with numerous
nutritional meal options. For each of your three main
meals (breakfast, lunch & dinner), simply select a food
from both columns one and two. Since vegetables are low in
fat and calories and high in water content, you may also
add a serving or two of vegetables to each meal. So feel
free to have that extra serving of steamed broccoli, but
hold the melted cheese.
Temple Nutrition Plan
Vegetables/FruitsComplex Carbohydrates
Proteins
VegetablesGreensSpinachLettuceCabbageBroccoliAsparagusGreen PeppersRed PeppersCarrotsOkraOnionGreen BeansPeasZucchini
Whole wheat breadWhole wheat pastaOatmealOat BranBrown riceWild riceSweet potatoesWhite potatoesKidney BeansBlack BeansLentilsNavy BeansPinto BeansYellow SquashCornFat free yogurt
FruitsApple*Orange*Srtawberries*Banana*GrapesRaisinsCherries
GrapefruitPeachPearPlumWatermelon
Chicken (skinless)Turkey (skinless)Lean Ground BeefTop SirloinFilet MignonShrimpLobsterCrabTroutSalmonTunaFlounderHalibutSwordfishPerchTilapiaHaddockPork TenderloinLean HamLow Fat Canadian BaconFat Free CheeseCottage CheeseEgg Whites (such asEggbeaters TM)
Protein shake
Protein barPeanut butter
* These fruits are actually complex carbohydrates so be sure not to over do it.
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Sample Menus
Breakfast (8:00 am):Two EggbeatersTM scrambled with a sprinkle of fat freecheese on wheat toast, and handful of raisins.
Morning Snack (10:00 am):Smoothie made with vanilla protein powder and a banana
Lunch (12:00 am)Burger with lettuce and tomatoes on wheat bun, or you canomit the bun and have just the burger with brown rice and aside salad
Afternoon Snack (3:00 pm):Energy bar (EASTM makes some great ones!)
Dinner (6:30 pm)Baked Salmon with green beans and a sweet potato
Heres what my nutrition plan might look like on a given
day:
5:00am Wake up!
5:40am Arrive at my health club. Workout for 1 hour
Breakfast (8:30 am):Protein shake made with GNC Mega Whey and one banana
Morning Snack (10:30 am):EASTM Myoplex Lite protein bar
Lunch (12:30 am)Grilled chicken sandwich with lettuce and tomatoes on bun,with side salad
Afternoon Snack (3:00 pm):Apple with peanut butter
Dinner (6:30 pm)Baked Salmon with green beans and a sweet potato
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Exercise for Revival
Listen to advice and accept instruction that you may gain
wisdom for the future
Proverbs 19:20
Before getting too far into this chapter, I need to make a
very important acknowledgement. I fully realize that you
juggle so many things in your daily life that you have
absolutely no time to exercise. If youre like me, your
days are probably spent going to work; caring for your
family; taking care of your home, spending time with
friends, taking kids to various extracurricular events and,
not to mention, participating in numerous church
activities. We all believe that children are true
blessings from God, and with those blessings come the
responsibility to provide them with love, guidance and the
basic necessities of life; food, clothing, shelter, etc. If
God has blessed you with a job, then you are obligated to
show up each day, on time, and perform that job to the best
of your abilities. You must do this each day in order to
keep that job, which provides you with the financial means
to support yourself and your family. God may have also led
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you to a church at which you are a member or attend
regularly, to worship each Sunday. There you probably
participate in numerous activities because God commands
that we give of our time and talents to evangelize His word
and edify His kingdom. Although your list of activities
and commitments might not be exactly the same as those
mentioned here, the point is that your life is probably
just too busy to make time to exercise. Your life is just
too busy to exercise. Your life is just too busy. Your
life. Your life? When you accepted Christ as your personal
savior, did you not give your life to Him? If you truly
believe that Christ lives in you, then you know that if He
has all power, then so do you, because He lives in you.
The Christ within you will show you how you can make time
to exercise. It may not be obvious now, but through
prayer, He will reveal it to you. I mentioned earlier that
in earlier years, I too had been unable to commit to better
health and fitness, so I prayed for God to show me how and
when I could fit it in. As I saw it, I simply didnt have
time, but God answered my prayers by leading me to simply
write down my daily schedule, and in doing this, I realized
how I could make it work.
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My Old Daily Schedule
Sleeping (10:00pm - 6:00am) 8 hrs
Getting myself and kids up, 2 hrsand out to work/school
Working (including drive time 9 hrskids drop off & pick-up)
Dinner/Family Time/Kids Events 5 hrs
Reading/Meditation/Watching TV 1 hr24 hrs
After completing this simple exercise, I found that if I
got up an hour earlier, I could easily fit in my workouts
before work. This meant that I would have to get up at
5:00am instead of 6:00am. Since my health club opens at
5:30am, I decided to begin working out from 5:30 to 6:30
each morning. I must admit that this took some getting use
to, but after a few weeks, my 5:30 workout became just as
much a part of my day as everything else I did. I began
with a very regimented program from which I got great
results. After spending so much more time in the health
club, I also started to more closely watch people as they
exercised. The majority of these people seemed to sort of
aimlessly wander through the health club with no specific
plan in mind. Some would go from machine to machine in
what seemed to be an attempt to work each body part, while
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others did the same cardio routine day in and day out; but
with little or no obvious results. While I would generally
agree that some exercise is better than none, I, like most
people, need to see results from my efforts in order to
stay the course. With this in mind I was led to develop the
three Temple exercise programs which I have outline on
page 74. I currently follow Advanced Level II Program,
which means that I typically workout weekday mornings and
sleep in Saturdays to rest my body, while abiding by the
authorized nutrition Plan. Sunday is my day of rest, when
I eat absolutely whatever I want and dont head to the gym.
This program works well for me because I have been at it
for some time now, but if it has been some time since you
last exercised and you would prefer to gradually ease your
way back into a fitness program, you might prefer to go
with the Basic Program. Again, the level at which you
begin is not at all important; what is important is that
you simply make the effort to get started. For optimal
results you should try to incorporate both cardiovascular
exercise and weight training, which is the main purpose
behind the Advanced programs outlined on page 74, and let
me briefly explain why. During prolonged cardiovascular
exercise your body will quickly convert the foods you
recently consumed into energy, after which it will begin to
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burn stored fat. Although there are many more technical
definitions than the one I just presented, the point is
that cardiovascular exercise is the best way for you to
burn fat and lose weight. The purpose of adding in muscle
training (lifting weights) is to help you tighten and tone
your body. The TR programs focus on key muscles in the
upper body, lower body and abdominals. Here are some
suggested exercises for each muscle group.
Key Benefits of Cardiovascular Exercise
Helps burn body fat
Increases heart and lung capacity
Increases overall energy
Typical types of cardiovascular exercises
Walking/Jogging (outside, track, treadmill, etc.)
Running (outside, track, treadmill, etc.)
Aerobics
Kickboxing Elliptical trainer
Star climber
Bicycle riding (regular or stationery bike)
Key Benefits of Weight training
Builds lean muscle which helps burn body fat
Strengthens Muscle
Helps tighten and tone your body
Typical Body parts to train
Upper Body: Chest, Shoulders, Biceps (part of yourupper arm that sticks our when you make a muscle),triceps (underside of your upper arm), Back
Lower Body: Quadriceps (front of thigh), Hamstrings(back of thigh), calves
Abdominals (stomach muscles)
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Suggested muscle training exercises
Upper BodyChest
Flat Bench Press (barbell or dumbbell)
Incline Bench Press (barbell or dumbbell) Dumbbell flyes
Shoulders
Side arm raises
Front arm raises
Lateral raises
Biceps
Seated dumbbell curls
Hammer curls
Preacher curls
Triceps
Reverse cable pushdowns
Dumbbell lying triceps curl
Bench dips
Back
One arm dumbbell rowes
Lateral Pull downs
Shoulders
Lateral side raises
Deltoid flyes
Lower BodyQuadriceps
Leg extensions (exercise machine)
Barbell squats
Leg presses (exercise machine)
Hamstrings
Hamstring curls
Lunges
Dead Lifts
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Calves
Calf raises
Calf presses (exercise machine)
Abdominals Sit ups
Crunches
At this point you might be looking a this page with a
confused look, wondering why I have neglected to include
more specific instruction on exercise technique. This was
purposely done for those of you who are less familiar with
muscle training. Rather than use this book for weight
training instruction, I would recommend that you begin
working with a staff member or trainer at your local health
club, who can assist and instruct you on the proper use of
the necessary fitness equipment (they will usually do this
free of charge) and technique for each exercise, both of
which are critical to achieving good results and preventing
injury.
A trainer or staff person will likely recommend that you
begin with light dumbbells (2-5 lbs for women, 15-20 lbs
for men.), and 10-12 repetitions (which is the number of
times you raise and lower the weight.) The following page
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will provide you with further instruction on how you should
approach your workouts. However, if you are a beginner, I
would still encourage you seek the assistance of a staff
member at your health club to discuss your specific plans,
individual needs and to ensure that you are getting the
most from your workouts.
Facts to remember about Cardiovascular exercise
All three TR programs begin each week with cardio workouts.
For those of you most interested in burning fat, this will
give you three days every week to work toward that goal.
After three or four weeks, feel free to move your cardio
workouts to different days. For example, you might decide
to do weight training on Monday and Wednesday and Cardio on
Tuesday, Thursday and Saturday. Remember, the TR program
was meant to serve only as a guide, not as a regimented
mandate. You should feel free to adapt it to best suit
your needs, so that you are more likely to stick with it.
and continue working toward meeting your goal. If over time
your exercise routine begins to get monotonous, shake
things up a bit, by trying a new cardio routine on a
different day. This will also improve your results, by
preventing your body from getting too accustomed to doing
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the same workouts on the same day, at the same time each
week.
Facts to remember about Weight Training
Many people find the thought of weight training a bit
intimidating. Successful weight training should provide
your muscles with the resistance they need to grow stronger
and look more toned. The goal of TR programs is to offer
you a few basic routines for each muscle group. Many
people, especially us women, shy away from weight training
for fear that we will bulk up and begin looking
masculine. But trust me, youd have to spend a lot more
time in the health club for that to happen. Plus, the male
hormone testosterone plays a key role in the bulking
process. Therefore, women generally lack sufficient
levels to respond to weight training in the same manner as
men; so let the lifting begin! One other reason many
people choose not to weight train is because the whole idea
can be a bit intimidating. Although I learned the
techniques of weight lifting in high school, until a few
years ago I was never quite sure of which exercises to do,
and for which body parts, or how often to do them. So in
essence my fear kept me from even trying. But praise God
that we dont have to live with a spirit of fear. For God
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did not give us a spirit of timidity, but a spirit of
power, love and self-discipline. 9 Once I decided to walk
out of that fear and was no longer intimidated, I was able
to make my workouts more effective. Now on to what youll
need to know about weight training.
At some point you may have come across the terms,
repetitions (reps), and sets. These terms simply refer to
the number of times you raise and lower the weight. For
example, raising and then lowering the weight back would be
considered one repetition (rep). The number of reps you
complete with a certain weight is considered a set. As a
reminder, its always good to rest 60 seconds between each
set in order to give your muscles time to slightly recover.
When lifting remember to focus on your form. Solicit the
help of a health club staff member to be sure that you are
performing the exercises properly. And at the risk of
sounding like a drill sergeant, one last thing. Dont
forget to breath, exhaling as you lift and inhaling as you
lower the weight. You will also notice that the two
Advanced Temple Plans outlined on page 74 include optional
Saturday weight training workouts. For these workouts you
may begin with either your upper or lower body, but be sure
to switch it up the following week. This means that one
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week youll have two upper body workouts, then the next
week youll balance that out with two lower body workouts.
The exercise journals found on page 71 also included a
place for you to record your daily exercise and monitor
your progress and examples of how you might complete your
journal entries.
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Some final thoughts
1.) As you embark upon this journey remember that God has
all power. Through Him, you can accomplish goals and
overcome obstacles you never dreamed possible.
2.) The TR program is not a diet or quick fix. You have
made a tremendous commitment to make lifestyle changes that
will forever affect you. Know that you will be tempted at
times, and may fall short of your own goals and
expectations. But be steadfast in your prayers that God
will help you to keep your commitment to Him and to
yourself. You will succeed!
3.) You are beautiful. You are magnificent. There is only
one you, and there will never be another. Thats the way
God intended it. Strive to exemplify that in all that you
do from this day forward.
Grace and peace.
And Jesus said unto them, I am the bread of life. He that
cometh to me shall never hunger and he that believeth on me
shall never thirst.
John 6:27
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Temple Daily Exercise Plans
BeginnerLevel Mon Tues Wed Thurs Fri Sat Sun
Exercise30 minCardio Optional
30 minCardio Optional
30 minCardio Optional Free Day
Nutrition EFR EFR EFR EFR EFR EFR Free Day
AdvancedLevel I Mon Tues Wed Thurs Fri Sat Sun
Exercise30-45 min
Cardio
30-45 minUpper Body
WeightTraining
30-45 minCardio
30-45 miLower Body
WeightTraining
30-45 minCardio
OptionalWeightTraining Free Day
Nutrition EFR EFR EFR EFR EFR EFR Free Day
AdvancedLevel II Mon Tues Wed Thurs Fri Sat Sun
Exercise45-60 min
Cardio
45-60 minUpper Body
WeightTraining
45-60 minCardio
45-60 minLower Body
WeightTraining
45-60 minCardio
OptionalWeightTraining Free Day
Nutrition EFR EFR EFR EFR EFR EFR Free Day
Upper Body: Chest, Shoulders, Biceps (part of your upper arm that sticksour when you make a muscle), triceps (underside of your upper arm), Back
Lower Body: Quadriceps (front of thigh), Hamstrings (back of thigh),calves
Abdominals (stomach muscles)
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Before you Begin - Seven steps to Temple Revival
1. Write your Vision
In order to achieve your goal, you must first set one.Write down your overall, and weekly goals, thenmonitor your progress on a weekly basis. (Itsrealistic and safe to lose about 2 pounds per week.)
Focus on losing inches, not necessarily weight loss.Since muscle weights more than fat, as you gain muscleand lose fat, the scales may not be the most accuratemeasure of your progress. Instead of solely relyingon the scales, you should also use a tape measure tomonitor your progress.
2. Check with your doctor
Check with your doctor before beginning any diet orfitness program. This is especially true if you areon any medication(s) or are currently under a doctorstreatment for a certain condition or illness.
3. Establish a regular workout schedule
Until now, time has been a major barrier impeding yourweight loss, so you must take time, to make time
Realistically evaluate your daily schedule todetermine when you can exercise on a regular basis andstick to it, and remember your schedule can, andshould vary each
Understand that its perfectly o.k. to start with only3 days each week, gradually building to 5, or even 6days. The most important thing is to get started.
Step out on faith and know that God will be there to
guide you every step of the way.
4. Become a prayer warrior
Ask God to strengthen, lead and guide you throughoutyour journey toward better health
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Ask someone close to you, who you know will supportyou to become your prayer partner
Your prayer partner should be someone who you areconfident will pray for, and support you throughoutyour journey.
You may even consider asking someone who also wants toadopt a healthier lifestyle to join the Temple Planwith you.
Use the Prayers for Revival on page 75 to ask God forstrength, will power, perseverance and discipline toachieve your goals and maintain the good habits youare about to adopt.
5. Get geared up
If youre not already a member of a health club, joinone. Be sure the environment is one in which you willbe comfortable.
If you have a pair of athletic shoes, make sure theyare still in good condition.
If you do not own a good pair of workout shoes, take atrip to your local athletic store and invest in a goodpair of walking or running shoes.
Worn shoes can contribute to injury, which couldcompletely derail your efforts
6. Remove the temptation
Before beginning your program you should stronglyconsider clearing your pantry, kitchen cabinets andrefrigerator of all tempting high fat snacks anddeserts.
If you hate the thought of throwing food in the trash,simply store these items in a place where they are outof your view. Remember out of sight, out of mind.
7. Shop with a grocery list
Use the authorized food list to pre-plan meals andprepare your grocery list prior to going shopping
Dont go grocery shopping when youre hungry, orwithout a planned list
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Dont make impulse food purchases unless they are forauthorized foods
Read food labels to ensure that you understand theiringredients. Be sure that whole wheat breads, cerealsand pastas are made with unrefined, whole grain wheat
flour. You should also stay away from foods withadded sugar; these might include (corn syrup, highfructose corn syrup, etc)
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Prayers for Revival
Strength
Lord, Give me the strength and self-control to consumethose foods, which provide nutrients to my body and mymind. By doing this, I can better prepare my mind tounderstand your word and how I can apply it to my life. Ican also preserve my health so that I can stand tall withconfidence, and continue to live out the purpose that youhave set for my life.
Will Power
Lord, I realize that many of the foods I eat on a regularbasis are unhealthy for me, and only allow the enemy tomove closer toward achieving his goal of destroying myphysical body. Give me the will power to resist the urge todestroy my body with harmful foods. Help me to rebuke theenemys attempts to defeat me in my efforts to revive mytemple.
Perseverance
Lord, Please help me to persevere and finish what I havecommitted to you and myself that I will complete.
Discipline
Lord, Help me to be disciplined in my food selections.Help me to remember that my body is you temple.
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Your Temple Revival Journals
The next section will provide you with four different
journals you should use to record and monitor your daily
progress.
Journal I Goal Setting for Revival
Evaluate exactly why you would like to improve your health
and what you would like to accomplish by doing so both
long-term and short-term. Plan your workouts and meal
plans the day or night before, so that you can go into each
day with a clear plan of what you would like to accomplish.
Record your measurements and weight