Notes
A Word from Pastor Waller
Then Jesus came near and said to them, “All authority has been given to me in heaven and on earth. Go,
therefore, and make disciples of all nations, baptizing them in the name of the Father and of the Son and
of the Holy Spirit, teaching them to observe everything I have commanded you. And remember, I am
with you always, to the end of the age.” Matthew 28:18-20
Once we are saved, our charge is to go and help others develop in the faith or to make disciples. However, in order to help others become disciples, we must first be disciples ourselves. I do not take lightly
my responsibility as your Pastor to guide you, encourage you, and give you tools to grow deeper in God.
One way that we grow deeper in God is to worship Him through fasting and prayer. During this Lenten
season, the 40 day period between Ash Wednesday and Resurrection Sunday, I will again lead you in the
spiritual discipline of fasting.
Lent is a time when Christians customarily fast in identification with the 40 days that Jesus fasted in the
wilderness (Matthew 4). Lent is also a season for self-examination and repentance. We fast so that we
change. Then, we help others to change. It’s about cultivating community! We have developed a number
of tools to help you on this 40 day spiritual journey. You will hear much more about weekly classes, literature, web-based resources, recipes, and conference calls for prayer and encouragement. It is my prayer
that we all emerge from this Lenten season empowered to impact the community in a new and more
effective way.
Finally, Lent prepares us for that great celebration of the resurrection. Despite our human failings, God
loved us so much that He made a way for us to be reconciled to Him through Christ’s death and resurrection. I look forward to closing out the Lenten season with you here at the Tab as we celebrate together as
one body God’s extraordinary love for all people!
Shabach,
Reverend Dr. Alyn E. Waller Senior Pastor
Enon Tabernacle Baptist Church
1
14
Notes
Table of Contents
A Word from Pastor Waller...................................................................................................1
40-Day Calendar of Events...................................................................................................3
Know Your Numbers............................................................................................................4
“A Journey Worth Taking” ...................................................................................................5
The Daniel Fast.....................................................................................................................6
40-Day Journey Sample Recipes........................................................................................ 7-9
Daniel Fast Friendly Restaurants.........................................................................................10
The Daniel Fast Book Suggestions.......................................................................................11
Notes............................................................................................................................ 12-14
SPIRIT
MIND
+
BODY
YOU
13
2
40-Day Calendar of Events
Saturday
February 4, 2017
Tuesday
February 28, 2017
Wednesday
March 1, 2017
Pre-Assessments
10:00am – 4:00pm
Health Expo
1st Health Assessments (Family Life Center)
Pre-Assessments
3:00pm – 6:00pm
Health Expo
2nd Health Assessments (Family Life Center)
Living Fit Series #1
Ash Wednesday (Daniel Fast Begins)
Notes
Wednesday
March 8, 2017
Living Fit Series #2
Wednesday
March 15, 2017
Living Fit Series #3
Wednesday
March 22, 2017
Living Fit Series #4
Wednesday
April 5, 2017
Living Fit Series #5
Saturday
April 22, 2017
Post-Assessments
Fellowship Dinner
1:00pm – 4:00pm
(Daniel Fast)
Post-Assessments
Tuesday
April 25, 2017
2:00pm – 6:00pm
(Daniel Fast)
Note:
All Living Fit Series classes
will be held in the Family Life Center
on Wednesdays’ from 6:30 PM – 8:30 PM.
3
12
40-Day Fast Book Suggestion
40-Day Journey of Prayer & Fasting
Know Your Numbers
A Passion and Intimacy with God through Prayer
This year we are living the 3DLife of Dedication, Discipline, and Determination. Join us as we draw closer
to God by deepening our relationship through prayer. During the 40-Day Journey of Prayer and Fasting,
join us as we read “Nurturing a Passion for Prayer” by Michael M. Smith. As a family we’ll learn how to
develop and nurture our prayer lives leading to greater intimacy with God –“A passion directed toward
God”.
The results of this screening are intended for informational purposes only and should not be considered diagnostic. This screening does not replace a comprehensive medical evaluation by a qualified health care provider.
For a better understanding of your results, for more conclusive measurements, for any additional medical advice and treatment, you should contact a qualified health care provider. If the results written below are outside
the normal range, it is your responsibility to promptly contact a qualified health care provider.
Blood Pressure Reading
Blood Pressure Category
Normal
Prehypertension
High Blood Pressure
(Hypertension) Stage 1
High Blood Pressure
(Hypertension) Stage 2
Hypertension Crisis
(Emergency care needed)
Pre:______________ Post:______________
Systolic (Upper#)
Diastolic (Lower #)
Less than 120
120-139
and
or
Less than 80
80-89
140-159
or
90-99
160 or higher
or
100 or higher
Higher than 180
or
Higher than 110
AHA recommends immediate follow-up care for Systolic >180 or Diastolic >100
Suggested reading
for the 40-Day Fast:
Body Mass Index (BMI)
Purchase the book for $7.00 at
the Expo and Living Fit Series
Pre: Weight_______
Post: Weight___________
Pre: Height________
Post: Height____________
Pre: Waist Circumference___________
Post: Waist Circumference__________
Pre: Total BMI: ________
Post: Total BMI: ___________
BMI
Weight Status
Below 18.5
18.5-24.9
25.0-29.9
30.0 and Above
11
Underweight
Normal or Healthy Weight
Over Weight
Obese
4
Daniel Fast - Friendly Restaurants
40-Day Journey of Prayer & Fasting
“A Journey Worth Taking”
It is always a blessing to see a new year—2017 is full of new opportunities,
challenges and victories. And with the changing political landscape, it is
encouraging to remember that we face an unknown future with a known God
who is good, faithful and able to do exceedingly abundantly above all we can
ask or imagine.
As we prepare for our 40 Days of Prayer & Fasting, please consider how we can
embrace the vision of our church (“Living the 3D Life”), by being Dedicated, Disciplined and Determined.
Dedicate your participation in the Daniel Fast to the Lord, appropriating His power to help you achieve your
goal. Whether this is your first year participating, or if you’ve participated every year, there will be times of
challenge that God will help you overcome. Be Disciplined in your daily prayer and Bible reading. Set aside a
time each day to spend in His presence, read His Word and pray for your family, your church family, our country and other concerns as God leads you. And, be Determined to honor your commitment to participate in
the 40 Days of Prayer & Fasting. Don’t give up even if you fall short one day. Start afresh the next day. And,
avoid comparing your journey with anyone else’s…what matters most is your personal desire to honor God
with your sacrifice.
Let’s experience Living the 3D Life by being Dedicated, Disciplined and Determined as we journey together
through our 40 Days of Prayer & Fasting.
Morning Prayer: 6:00 am Daily
Enon Family of Communities
Evening Family Prayer: 6:30 pm
(Monday thru Friday)
•An invitation for Enon communities to join us
daily in prayer.
• Five weeks of Enon Family Prayer - Discipleship,
Fellowship, Missions, Worship, Operations.
• Sunday Prayer lead by leader of community.
• Tuesday – Family Prayer Day. Families are invited
to join us for devotion and prayer on the prayer
line.
• Focus - Prayer for the First Family and families
of Enon.
• An invitation for Enon communities and families
to join us in prayer.
• How to establish meaningful family prayer time encouraging our youth, honoring elders, learning,
sharing and growing together.
• A recipe for wholeness, discovering God’s plan for
our families.
• Nurturing the family in a world of competing
interests - When social media, TV, gaming and
technology compete for the interests of our
families.
• Breaking the stronghold of broken relationships What does God say about reconciliation and
healing and how do I respond?
• Bad Habits - Developing a plan to change bad
family communication habits to good ones.
• “As for me and my house” - Instilling lasting
family values that will stand in a changing world.
Please join us Monday thru Friday at 6:00 am,
(712) 432-0900* access code: 158042#.
*Long distance rates may apply. We look forward
to sharing this journey with you!
5
Finos Pizza
6784 Germantown Avenue
Philadelphia PA 19144
(215) 844-1188
(215) 844-1262
www.finospizzeria.com
Jules Thin Crust Pizza
817 Old York Road
Suite 102
Jenkintown, PA 19046
215-886-5555
www.JulesThincrust.com
Atiya Ola Spirit First Foods
4505 Baltimore Avenue
Philadelphia, PA 19143
(215) 939-3298
Brown’s Shoprite
Cheltenham Square Mall
2385 W Cheltenham Ave
Philadelphia, PA 19150
Trader Joe’s
2121 Market Street
Philadelphia, PA 19103
215-563-9282
www.traderjoes.com
WholeFoods Market
929 South Street
Philadelphia, PA 19147
215-733-9788
[email protected]
Hibiscus
4907 Catherine Street
Philadelphia, PA 19143
215-307-3749
HipCity Veg
127 S. 18th Street
Philadelphia, PA
267-809-5023
All The Way Live
6108 Germantown Avenue
Philadelphia, PA 19144
215-821-7298
Nile Café
6008 Germantown Avenue
Philadelphia, PA 19144
215 843-6453
Coupons will be available to Daniel Fast participants
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Daniel Fast Meal Plan Sample Recipes
Sweet Potato Toast Vegan Bruschetta
Author: Kelli White (Source: www.vega-licious.com)
Prep: 5 min. | Cook: 10 min. | Ready In: 15 min.
•
•
•
•
•
•
•
1 sweet potato, cooked and sliced into 1 inch slices
1 clove of garlic, minced
1 tbsp olive oil
1 tomato, diced
¼ red onion, diced
3 basil leaves, finely chopped
1 tbsp balsamic vinegar
1. Cook sweet potato until slightly fork tender. (Microwave for 1 minute
or bake on 400 F for 15 minutes)
2. Slice sweet potato and place slices into toaster on high to finish
cooking through
3. While your potato is cooking, combine olive oil and garlic in small
sauce pan on medium heat until garlic is slightly browned
4. Remove garlic from pan and place in bowl
5. Add tomatoes, onion basil and vinegar to bowl. Toss to combine.
6. Brush sweet potato toasts with olive oil and top with bruschetta mix
7. Serve and enjoy!
Vegan Tropical Fruit Parfait Recipe
Author: Dora Stone (Source: www.vega-licious.com)
Prep: 15 min. | Ready In: 15 min.
Ingredients
• 1 cup Pineapple, peeled, cut into cubes
• 1 cup Papaya, peeled, cut into cubes
• 1 cup Orange, peeled, cut into cubes
• ½ cup Granola, oil-free
• 1 tbsp. Coconut, shredded, unsweetened
Almond Yogurt
½ cup Almonds, blanched
¼ cup Almond milk
½ cup Banana, ripe. sliced
1/3 cup Water
1 tbsp. Maple syrup
1 tsp. Lemon juice
1. Place all of the ingredients for the yogurt in the blender. Process
until completely smooth. Pour into a container, set aside
and refrigerate for 15 minutes. (It will thicken slightly in the
refrigerator.)
2. Begin layering your fruit into a cup or bowl, by alternating with
1 tbsp. of almond yogurt, until you have filled your cup ¾ of the
way.
3. Top the fruit and yogurt with granola and shredded coconut.
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The Daniel Fast
The Daniel Fast restricts normal food intake by eliminating many foods commonly eaten to satisfy our
appetites. During the Daniel Fast you will experience a sense of hunger and a sense of sacrifice. The
Daniel Fast embodies a faith walk in which Daniel teaches us that commitment and sacrifice that honor
God will transform our lives. Thinking and acting with a worldly view may consume us with fear and
doubt. Daniel, Hananiah, Mishael and Azariah overcame this worldly view by challenging the chief
official of King Nebuchadnezzar. They refused to eat the King’s food, choosing instead to adopt a diet
of fruits, vegetables and water (Daniel 1). Daniel’s experience provides us with a powerful lesson that
spiritual fasting and prayer empower us to seek after those things we deem impossible but are a reality
when we walk with Christ!
Fast Observance
The observance of this fast may be done as 40 straight
days or the common practice of 6 days on and one day off,
being Sunday.
Exceptions: Consult your doctor and/or pharmacist
before starting any fast. Ask them about instructions
for your medication while fasting.
Daniel’s Food for My Temple
Whole Grains: Barley, Brown Rice, Oats
Foods to include in the Daniel Fast:
Vegetables, preferably fresh or frozen vegetables.
Beans/Legumes: Red beans, black beans, dried beans,
long beans, French beans, pinto beans, split peas, black
eyed peas, Lentils.
Pure Fruit Juices or Fruit (no sweetened drinks or sweetened fruit): apple juice, grapefruit juice, cranberry juice. It
is advisable to take vitamins, minerals and possibly protein
supplements during the fast. You may also include various
nuts to serve as a protein supplement.
Vegetables: Asparagus, artichokes, broccoli, beets, bean
sprouts, carrots, cabbage, celery, cauliflower, chili peppers,
cucumbers, corn, cactus, eggplant, ginger root, garlic, kale,
lettuce, leeks, mustard greens, collard greens, mushrooms,
onions, okra, potatoes, pickles, parsley, rutabagas, radishes,
spinach, sprouts, scallions, sweet potatoes, squashes, turnips, tomatoes, water chestnuts, yams, zucchini.
“Behold I will do a new thing; now it shall spring forth;
shall ye not know it? I will even make a way in the wilderness, and rivers in the desert”. Isaiah 43:19
Foods not included in the Daniel Fast:
Sugar and sugar products (desserts, soft drinks, etc.);
Drinks including caffeine (coffee, tea, etc.); and meats,
fish, poultry, dairy products and eggs.
Fruits: Apricots, apples, black berries, blue berries,
boysenberries, bananas, cherries, cranberries, cantaloupe,
dragon fruit, figs, grapes, grapefruit, guava, honeydew
melons, kiwi, lime, lemons, mangoes, nectarines, peaches,
pears, pineapples, papayas, plums, prunes, raspberries,
raisins, strawberries, tangerines, tangelos, watermelon.
Foods to Avoid in Daniel Fast recipes
Caffeine, carbonated soft drinks, milk, cheese, meat, white
rice, fried food, refined sugar, sugar substitutes, food
containing preservatives or additives, white flour and food
made by it, butter, margarine and high fat products
Nuts and Seeds
Liquids: Drink 8 glasses of water daily, Distilled
water, spring water, 100% natural fruit or vegetable juice.
You may also drink protein drinks.
Side Effects:
You may experience moderate to severe headaches for the
first days as your body rids itself of caffeine, salt, sugar and
various impurities.
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Daniel Fast Meal Plan Sample Recipes
Daniel Fast Meal Plan Sample Recipes
No Stress 10 Minute Vegan Mexican Pizza
Homemade Vegan Ranch Dressing Recipe
Prep: 5 min. | Cook: 10 min. | Ready In: 15 min.
Prep: 5 min. | Cook: 5 min. | Ready In: 10 min.
• 16 oz. pack organic Nasoya
(I used Kirkland organic,
silken tofu
you can use Mrs. Dash or
• ½ tsp Himalayan salt (or to
something similar)
taste)
• 2 tsp vinegar of your choice
• 1-2 cloves of peeled garlic (I
(I used white vinegar)
like garlic, so I used 2)
• 1 tbsp chopped dill
• 1 tsp of all-purpose seasoning
Author: Elena Wilkins (Source: www.vega-licious.com)
Ingredients
• 4-5 low fat, whole wheat (or
gluten free) tortillas
• one 8 oz. bag of Daiya cheese
(optional)
• a jar of your favorite pizza or
spaghetti sauce
• toppings of your choosing: olives,
pineapples, sliced apples, etc.
• favorite herb for garnish: green
onions, cilantro, parsley, etc
Refried Beans
• 1 yellow onion
• 2 cloves garlic
• ⅓ cups water
• 1 lb. precooked, well drained beans
of your choice
• ½ cup water (in addition to ⅓ cup
from above)
• ½ cup low fat pizza or spaghetti
sauce
• 1 tsp chili powder or your favorite
seasoning
• salt to taste
Refried Beans
Author: Elena Wilkins (Source: www.vega-licious.com)
Place tofu, salt, garlic and vinegar into a high speed blender (I loved using Blendtec’s twister jar for
this recipe). Blend for 15-20 seconds or until completely smooth. Add all-purpose spice and blend for
5 seconds. Add dill and blend for additional 5 seconds. Store in an air tight glass container.
Three Detox Green Juice Recipes
Author: Elena Wilkins (Source: www.vega-licious.com)
Peel and dice onion and garlic. Preheat skillet on high heat, add onion and garlic when you hear the sizzle, stir,
and keep an eye on the skillet--the moment you see that onions begin to stick to the pan, splash a little bit of
water (out of the ⅓ cup) and stir. Keep doing so until onions are lightly browned (if you are an experienced
cook, you can step away from the stove to do something else, otherwise, keep standy). Place beans, sautéed
onions/garlic, ½ cup pizza/spaghetti sauce, chili powder, and salt into a food processor and blend until smooth;
if you need to pause the processor to scrape beans off sides, do so if you desire a thinner bean consistency add
more water, as needed
Prep: 5 min. | Ready In: 5 min.
• 7 leaves Romaine lettuce
• 1 cored Granny Smith apple
• 3 stalks celery
Juice using a low speed masticating juicer, like Omega J8006
Pizzas
(If making a closed-face, casadia style pizza, use half of the ingredients). Take a tortilla and spread ½ cup, or
more, of refried beans over it. Spread ½ cup (or more) of spaghetti sauce over beans. Sprinkle with ½+ cup
Daiya cheese. Add favorite toppings
Sunset Butternut Squash Soup
Oven Method
Have oven preheated to 375 degrees. Place pizza on a
baking sheet, and slide in the oven. Bake until golden
brown and crunchy on the bottom (for open face
pizzas, or flip half-way through for casadia pizzas),
and cheese has melted--this might take 5-7+ minutes
•
•
•
•
•
Skillet Method
If you are pressed for time, or simply want to use less
energy/gas, the skillet method might be for you--I use it
60% of the time. I find that it yields faster results and
allows me to achieve the perfect crust crispness more
evenly. Preheat a non-stick or cast iron skillet on high
place pizza in (if casadia style, place the side with
cheese on top, face down first; if making open faced
pizza, you will reduce heat to medium-low and cover
the skillet, so cheese can melt) and reduce heat to
medium or medium low. “Bake” until each side is
perfectly browned, but not overbaked remove from
heat, slice, garnish; give a couple of minutes to cool off
and enjoy.
7
Author: Elena Wilkins (Source: www.vega-licious.com)
Prep: 5 min. | Cook: 60 min. | Ready In: 1 hour 5 min.
1 lb. butternut squash
½ large yellow onion
3 cloves garlic
salt to taste
1 Fuji apple
• 1 cup almond milk
• 2 tbsp. coconut cream for
garnish (optional)
• ¼ cup of pistachios or sunflower
seeds for garnishs
Preheat oven to 425 F. Peel and cut squash into chunks. Peel and chop onions and garlic. Place these
ingredients into a oven-safe dish, cover with a lid or foil and place into the oven for 1 hour. After one
hour, take out of the oven and place ingredients into a high speed blender. Core and cut apple into 4-6
parts, add to blender. Add 1 cup of almond milk and salt to taste. Blend until smooth. Pour into a bowl
and garnish with coconut cream and pistachios.
8