DESTINY CHRISTIAN CHURCH
90-DAY HEALTH CHALLENGE
January 5 to April 6, 2014
This challenge is 3-fold. We are a triune being which consists of our body, soul and spirit. The 90-Day Health Challenge is to bring wholeness to our entire being. We hope that this challenge will bring you great health and productivity in all areas of your life.
Accountability of Participation is Voluntary. If you desire to be held accountable, please respond to the following request.
1. Email us and confirm that you are participating in this challenge. Our email address is: firstname.lastname@example.org
2. Please weigh yourself on Sunday, January 5th and every 2 weeks following your initial weigh in date. Email your weight (and progress every 2 weeks) to us – IT WILL BE KEPT CONFIDENTIAL. We realize it can be very personal, so again, it is voluntary.
3. Take a photo of yourself at your current weight, and take another photo at the end of the 90 days. (“Before & After” photos)
4. Email us Daily your S.O.A.R. Journal entry. (see below)
5. Email us Monthly a summary of what you learned from the assigned reading. (see below)
6. We would like to encourage our participants throughout the 90 days. If you have an awesome testimony about how much better you feel and look, please email us with your story. We want to encourage one another with concrete results of weight loss and send out weekly testimonies.
7. Is there a prize or a reward at the end of the 90 Day Health Challenge? Yes! A New You!
8. Pastor Joe Onosai will be inspiring the participants every week on his weekly podcast. His Message series "I'm On A Mission - Body, Soul & Spirit" will give you the inspirational fuel behind this 90-Day Health Challenge. The podcast will be available weekly every Monday evening. You can find the podcast on the Destiny Christian Church website: dcchawaii.com
So Are You Ready? Let's Do This!
Objective: Be healthy (1 Cor 6:19-20)
- lose weight
- change eating habits
- improve exercise habits
- check your health – Consult your doctor and find out
if it’s safe for you to participate.
We are strongly suggesting that you use a "Daniel-Fast diet" approach to the 90-Day Health Challenge. You are free to modify it to your comfort level; however, this is a challenge - so there should be an element of sacrifice during these 90- days.
A) Foods to include in your diet during the Daniel Fast
All fruits. These can be fresh, frozen, dried, juiced or canned. Fruits include but are not limited to apples, apricots, bananas, blackberries, blueberries, boysenberries, cantaloupe, cherries, cranberries, figs, grapefruit, grapes, guava, honeydew melon, kiwi, lemons, limes, mangoes, nectarines, oranges, papayas, peaches, pears, pineapples, plums, prunes, raisins, raspberries, strawberries, tangelos, tangerines, watermelon
All vegetables. These can be fresh, frozen, dried, juiced or canned. Vegetables include but are not limited to artichokes, asparagus, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chili peppers, collard greens, corn, cucumbers, eggplant, garlic, ginger root, kale, leeks, lettuce, mushrooms, mustard greens, okra, onions, parsley, potatoes, radishes, rutabagas, scallions, spinach, sprouts, squashes, sweet potatoes, tomatoes, turnips, watercress, yams, zucchini, veggie burgers are an option if you are not allergic to soy.
All whole grains, including but not limited to whole wheat, brown rice, millet, quinoa, oats, barley, grits, whole wheat pasta, whole wheat tortillas, rice cakes and popcorn.
All nuts and seeds, including but not limited to, sunflower seeds, cashews, peanuts, and sesame. Also nut butters including peanut butter and almond.
All legumes. These can be canned or dried. Legumes include but are not limited to dried beans, pinto beans, split peas, lentils, black eyed peas, kidney beans, black beans, cannellini beans, white beans.
All quality oils including but not limited to olive, canola, grape seed, peanut, coconut, and sesame.
Beverages: spring water, distilled water or other pure waters.
Other: tofu, soy products, vinegar, seasonings, salt, herbs and spices.
B) Foods to avoid on the Daniel Fast
All meat and animal products including but not limited to beef, lamb, pork, poultry, and fish.
All dairy products including but not limited to milk, cheese, cream, butter, and eggs.
All sweeteners including but not limited to sugar, raw sugar, honey, syrups, molasses, and cane juice.
All leavened bread including Ezekiel Bread (it contains yeast and honey) and baked goods.
All refined and processed food products including but not limited to artificial flavorings, food additives, chemicals, white rice, white flour, and foods that contain artificial preservatives.
All deep fried foods including but not limited to potato chips, French fries, corn chips.
All solid fats including shortening, margarine, lard and foods high in fat.
Beverages including but not limited to coffee, tea, herbal teas, carbonated beverages, energy drinks, and alcohol.
- Eat food in its pure form (protein, vegetables, fruit). Whole, real fresh food, plant based foods
- Drink more water
- Avoid processed foods, fried foods, junk food, fast food, and no “seconds”, and no dessert
Some websites that are helpful which include recipes: Danielfast.com / Danielplan.com / Healthyliving.com
An alternative to the Daniel Fast approach is to use the Oxygen Magazine Approach. Check out website links below.
Oxygen Magazine 2-week meal plan that can be used and repeated during 90 days:
Here's the shopping list link: http://media.oxygenmag.com.s3.amazonaws.com/Files/OXY_Grocery_List_Month1.pdf
Where ever you are in your physical conditioning, let's start there and then work your way up.
The challenge is to be consistent in your workouts. Do something for at least 5 days of the week.
This is KEY: DO SOMETHING!!!! Walk, run, swim, paddle- board, weight training, roller blade, etc. JUST DO SOMETHING to increase your heart rate and to break a sweat.
If you're just starting off, do a 20-30 minute walk everyday and increase slowly. You want it to be something you can continue to do. It’s always more fun to find others to do it with, so get yourself a partner. In fact, I encourage you to invite people to join you on your workouts.
Remember, start off slow and increase every week or as you feel better and stronger. Find yourself an accountability partner that will inspire you to be consistent in your workouts.
Objective: Prosperous Soul, Healthy Mind = Healthy Life(3 John 1-2 / 1 Tim 4:7-8 / Prov 4:22/ Rom 12:2)
The goal is to stimulate your mind by reading one book a month, but if that’s not possible, you are required to read at least one of them.
1) Soul Detox, by Craig Groeschel (mind/spirit)
2) Eat to Live, by Dr. Joel Fuhrman (body - this is a health book)
3) Renewing The Mind, by Casey Treat (mind/spirit)
At the completion of every book, please write a summary about what you learn from the book and how you will apply it to your life. Email your summary to us at email@example.com
Objective: Grow stronger in God by Reading a Chapter a Day
from the Gospels & Journaling your thoughts. (Prov 17:22 / 1 Peter 2:2 / Matt 4:4)
A) BIBLE READING
Read a chapter from the bible a day. The reading plan will cover Matt / Mark / Luke / John / Prov 1 (90 chapters); Beginning with Matthew 1 on January 6th and concluding with Proverbs 1 on April 5.
“S. O. A. R.”
SCRIPTURE “ What verse in your reading “jumps out at you” or speaks to you?
OBSERVATION: What is the Lord saying to you through this scripture?
APPLICATION: How am I going to apply this instruction to my life today?
REFLECTION: Pray and ask the Holy Spirit to help you apply this revelation to your life today
We would like to challenge you to pray for 10 minutes a day. It's easy to pray consistently for our own family and needs, but we would like to challenge you to specifically pray for someone different. They could be a relative, co-worker, business partner or friend. It's good to develop the habit of praying for others so we don't become self centered and self consumed in our walk with the Lord.
If you have any questions, don't hesitate to email us at
Let's Do This!!!!
Pastor Joe Onosai
90 Day S.O.A.R. Journal Reading Plan (Start on Jan. 6)
90 Day S.O.A.R. Journal Reading Plan (Start on Jan. 6)
6 Matthew 1
7 Matthew 2
8 Matthew 3
9 Matthew 4
10 Matthew 5
11 Matthew 6
12 Matthew 7
13 Matthew 8
14 Matthew 9
15 Matthew 10
16 Matthew 11
17 Matthew 12
18 Matthew 13
19 Matthew 14
20 Matthew 15
21 Matthew 16
22 Matthew 17
23 Matthew 18
24 Matthew 19
25 Matthew 20
26 Matthew 21
27 Matthew 22
28 Matthew 23
29 Matthew 24
30 Matthew 25
31 Matthew 26
1 Matthew 27
2 Matthew 28
3 Mark 1
4 Mark 2
5 Mark 3
6 Mark 4
7 Mark 5
8 Mark 6
9 Mark 7
10 Mark 8
11 Mark 9
12 Mark 10
13 Mark 11
14 Mark 12
15 Mark 13
16 Mark 14
17 Mark 15
18 Mark 16
19 Luke 1
20 Luke 2
20 Luke 2
21 Luke 3
22 Luke 4
23 Luke 5
24 Luke 6
25 Luke 7
26 Luke 8
27 Luke 9
28 Luke 10
1 Luke 11
2 Luke 12
3 Luke 13
4 Luke 14
5 Luke 15
6 Luke 16
7 Luke 17
8 Luke 18
9 Luke 19
10 Luke 20
11 Luke 21
12 Luke 22
13 Luke 23
14 Luke 24
15 John 1
16 John 2
17 John 3
18 John 4
19 John 5
20 John 6
21 John 7
22 John 8
23 John 9
24 John 10
25 John 11
26 John 12
27 John 13
28 John 14
29 John 15
30 John 16
31 John 17
1 John 18
2 John 19
3 John 20
4 John 21
5 Prov 1