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A n I n t r o d u c t i o n t o t h e#1 N e w Y o r k T i m e s B e s t s e l l e rTHEJ U M P S TA R T G U I D EFa i t h Food F i t n e s s Foc us F r i e n ds9780310341659 DP Jumpstart Gd int.indd 15/15/14 3:19 PM
ZONDERVANThe Daniel Plan Jumpstart GuideCopyright 2014 by The Daniel PlanThis title is also available as a Zondervan ebook.Visit www.zondervan.com/ebooks.Requests for information should be addressed to:Zondervan, 3900 Sparks Dr SE Grand Rapids, Michigan 49546ISBN 978-0-310-34165-9All Scripture quotations, unless otherwise indicated, are taken from the HolyBible, New International Version , NIV . Copyright 1973, 1978, 1984, 2011 byBiblica, Inc. Used by permission of Zondervan. All rights reserved worldwide.Scripture quotations marked MSG are taken from The Message. Copyright 1993, 1994, 1995, 1996, 2000, 2001, 2002. Used by permission of NavPress Publishing Group. Scripture quotations marked NLT are taken from the Holy Bible,New Living Translation, copyright 1996, 2004. Used by permission of TyndaleHouse Publishers, Inc., Wheaton, Illinois. All rights reserved. Scripture quotations marked TLB are taken from The Living Bible. Copyright 1971 by TyndaleHouse Publishers, Inc., Wheaton, Illinois. All rights reserved.A medical disclaimer appears on page 127, which hereby becomes part of thiscopyright page.Any Internet addresses (websites, blogs, etc.) and telephone numbers printedin this book are offered as a resource. They are not intended in any way to beor imply an endorsement by Zondervan, nor does Zondervan vouch for thecontent of these sites and numbers for the life of this book.All rights reserved. No part of this publication may be reproduced, stored ina retrieval system, or transmitted in any form or by any means — electronic,mechanical, photocopy, recording, or any other — except for brief quotationsin printed reviews, without the prior permission of the publisher.Interior design: Sarah JohnsonInterior illustration: Sarah JohnsonPrinted in the United States of America14 15 16 17 18 19 /DPM/ 21 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 19780310341659 DP Jumpstart Gd int.indd 25/15/14 3:19 PM
God’s Prescriptionfor Your HealthWelcome to The Daniel Plan. We are glad youpicked up this 40-day guide. It’s designed tohelp you jumpstart your journey to health. You willbe introduced to The Daniel Plan Essentials: Faith,Food, Fitness, Focus, and Friends, which are the foundation for getting healthy in every area of your life.Thousands of people have now experienced thelife-changing benefits of The Daniel Plan lifestyle.We have been inundated with stories of transformation. Not only do participants feel better, but theyare also able to finally lose weight, keep it off, anddiscover greater energy and better sleep. The DanielPlan lifestyle has allowed many participants to getoff medications and minimize chronic illnesses. Wehave asked them how the program worked best forthem and what principles were key to their success.This guide reflects their answers: the proven, reallife tools and resources that will help you reclaimyour health.You will learn to rely on God’s power instead ofyour own willpower. Each day will provide biblical9780310341659 DP Jumpstart Gd int.indd 35/15/14 3:19 PM
4·The Daniel Plan Jumpstart Guideinspiration and practical tips and tools to help youmake progress one step at a time. This journey isall about grace and peace. The goal is progress, notperfection.As you begin to eat foods that love you back, youwill start to feel better and you will be motivated toexplore new foods and recipes that will infuse nutrition and goodness into your body and mind. You willdiscover movement you enjoy, and you will recognizethat The Daniel Plan lifestyle is rooted in abundance,not deprivation. You will live out Romans 12:2 as youare renewed by the transforming of your mind.This is not a journey to do alone. In fact, weencourage you to invite at least one friend to joinyou for support and encouragement, which you needto stay the course. We have discovered that friendsare the secret sauce of The Daniel Plan. Every bodyneeds a buddy.Each day we will walk you through key principlesrelated to faith, food, focus, or friends. For fitness,we will point you to our existing 40-day Fitness Planin the book The Daniel Plan: 40 Days to a HealthierLife and check in with you throughout the week tomonitor your progress.Every ten days has a main focus to set you upfor success and give you a vision for what’s coming.Then at the end of every 10 days, we will remind you9780310341659 DP Jumpstart Gd int.indd 45/15/14 3:19 PM
·God’s Prescription for Your Health5to pause, celebrate, and recalibrate. This will giveyou a chance to celebrate your motivations, victories, and changes. You will also examine challengesand shift your perspective, so rather than viewingthem as failures, you see them as opportunities.We all have a different starting point on thejourney toward better health. This guide gives youguidance and options so that this plan is yours. Youdesign it based on your preferences and the paceyou want to set for yourself. If you want an early winand want to set the stage for fast results, we highlyencourage you to do the 10-Day Detox. We will tellyou more about that on Day 9. If you decide youwould rather take it slowly, your long-term successwill ultimately depend on integrating the five Essentials of Faith, Food, Fitness, Focus, and Friends intoyour everyday life.9780310341659 DP Jumpstart Gd int.indd 55/15/14 3:19 PM
Day 1The Five EssentialsEach of us is in a different place with our health,but the Essentials — Faith, Food, Fitness, Focus,and Friends — w ill hold up your life, enliven yourbody, enrich your mind, and fill your heart.FaithHealth comes from recognizing and usingGod’s power in your life and treating your body andmind with the care that he intended. When you learnto rely on God’s power, you have the key to lastingchange. Spiritual health gives you a foundation forbuilding habits and perspectives for health in any area.FoodYou can actually eat anything based on onerule: Eat real, whole food. Eat a colorful variety ofreal, whole foods from real ingredients that you canmake yourself — or that are made by another humannearby. If it was grown on a plant, eat it. If it wasmade in a plant, leave it on the shelf.9780310341659 DP Jumpstart Gd int.indd 65/15/14 3:19 PM
·The Five Essentials7Simple, real, fresh, delicious, nutrient-packedfoods that are easy to cook, foods that come froma farmer’s field not a factory, foods that traveled theshortest distance from the field to your fork — thatis what we should eat. A chicken, a vegetable, a bean,a nut, a grain, a fruit, an egg. Everything else is fakefood that depletes energy and health. Real food healsand nourishes. So eat real, whole foods made by God.FitnessYour body is designed to move and becomeDaniel Strong. What images come to mind whenyou think of the word strong? Do you think of theprophet Daniel? Daniel possessed strength that wentwell beyond the size of his muscles.Daniel Strong A pursuit of excellence in body,mind, and spirit for God’s glory.Before you even start a fitness plan, the key tosuccess is to choose activities you enjoy doing.Take the Daniel Strong Challenge to improveyour fitness, combining prayerful movements, loosening breaks, active games and aerobic activity, andyouthful strength training into your life, and watchwhat happens! We encourage you to do the fitnesschallenge for 40 days to change your fitness habits.To begin — even if you have never exercised regularly or haven’t in a long time — go to chapter 9 in9780310341659 DP Jumpstart Gd int.indd 75/15/14 3:19 PM
PB8·Taking Your PlaceDay 1 The Daniel Plan Book, where you will receive a “playof the day” and a plan that focuses on all the aspects offitness you have just learned — in small, doable steps.FocusYou can have solid faith, healthy food choices,and plenty of exercise and still sabotage your health.The potential saboteur? Your brain. When yourbrain works right, you tend to be happier, physicallyhealthier, and more thoughtful, because you makebetter decisions.Two of the most important parts of the FocusEssential are to know your motivation and renewyour mind. This requires disciplining your mind tohave accurate, honest thoughts and bringing yourattention each day to those things each day for whichyou are grateful.FriendsWhen it comes to your health, every bodyneeds a buddy. We need each other. In fact, the NewTestament says over and over to love one another,encourage one another, serve one another, supportone another.Research shows that people getting healthytogether lose twice as much weight as those who do italone. Friends are the secret sauce of The Daniel Plan.9780310341659 DP Jumpstart Gd int.indd 85/15/14 3:19 PM
·The Five Essentials9Today’s Steps1. Assess your health in each of the five Essentialsbefore you start and again at the completion ofthe program. Go to danielplan.com/start andclick on the link for “Essentials Survey.”2. Start reading The Daniel Plan: 40 Days to aHealthier Life.3. Begin The Daniel Plan 40-Day Fitness Chall enge; see chapter 9 of The Daniel Plan book.9780310341659 DP Jumpstart Gd int.indd 95/15/14 3:19 PM
Day 2Know Your MotivationCommit everything you do to the Lord. Trust him,and he will help you. (Psalm 37:5 NLT)One of the most important parts of the FocusEssential is to know why you want to gethealthy. Without a clear sense of motivation, it isharder to stay the course. But once you know whyyou care and must be healthy, your motivation fuelsyou to stay focused. Ask why you want to be healthy.Is it to live in God’s will? To have mental clarity? Orto be a great role model for someone you love?Write down your motivation — and look at it daily.It’s most effective if you approach it from two perspectives: To attain benefits and avoid consequences.For example, participant Mandy Cameron toldus, “My greatest motivation is to model the Lord formy grandchildren and to work with children. . . . Inotice the responses of others when I look good andfeel good; I even notice the nudgings of the Lordmore clearly. Perhaps this relates to having a sense ofcontentment and well-being. I am more loving and9780310341659 DP Jumpstart Gd int.indd 105/15/14 3:19 PM
·Know Your Motivation11more compassionate when my body temple is functioning closer to optimum operating level.”Write what you believe God wants for you andwhat you want for yourself in each of the Essentials.Use the results from the Essentials Survey to guideyou. Be positive and use the first person. Write yourpurpose with the expectation that with God’s powerit can happen. If you need to, work on it over severaldays. After you finish with the initial draft (you willfrequently want to update it), place this list whereyou can see it every day, such as on your refrigerator,in your phone, or as your desktop wallpaper.Fitness: Another important piece that will helpyou make progress is your health numbers. Find outand record your basics: height, weight, BMI, bloodpressure, waist measurement, hips measurement,and activity level (sedentary, light, regular, active,vigorous). The Daniel Plan Journal includes pagesto record these numbers, or you can star your freeHealth Profile online danielplan.com/start/.Today’s Steps1. Write down your motivation for better health.Post it where you can see it every day.2. Know your health numbers.9780310341659 DP Jumpstart Gd int.indd 115/15/14 3:19 PM
Day 3Commit Your Plansto the LordPut God in charge of your work, then what you’veplanned will take place. (Proverbs 16:3 MSG)Setting goals is a spiritual discipline. Goals stretchyou and help you become all God wants you tobe. Setting goals will give a destination for yourvision. Move forward toward health in all areas oflife by creating SMART goals (specific, measurable,attainable, relevant, and time-bound) in response toyour results from the Five Essentials survey.Specific goals are clear. Tell your brain exactlywhat is expected and why it’s important. A specificgoal usually answers who, what, when, where, why.Measurable emphasizes tangible benchmarks. Ifa goal is not measurable, it is not possible to knowwhether you are making progress. A measurable goalusually answers how much and by when.Attainable means the goals need to be realistic,even though dreams can be big. Extreme goals usually invite failure and frustration.9780310341659 DP Jumpstart Gd int.indd 125/15/14 3:19 PM
·Commit Your Plans to the Lord13Relevant means you choose goals that matterand answer yes to these questions: Does this seemworthwhile? Is this the right time? Does this matchyour other efforts/needs? Being relevant also meansyour goals are relevant to God and bring him glory.Any goal that brings you closer to him and makes youwant to serve him and others is a goal that matters.Time-bound emphasizes attaining the goal withina certain time frame. A deadline helps you focus oncompletion of the goal on or before the due date.Once you’ve determined your SMART goals,share them with a friend. People getting healthytogether lose twice as much weight as those who doit alone. That success dramatically increases whenyou are connected with others, receiving constantencouragement. Consider inviting some friends todo the six-week Daniel Plan study together. Visitdanielplan.com/curriculum/.Today’s Steps1. Set SMART goals and share them with afriend.2. Complete today’s activity in the 40-DayFitness Challenge, and schedule your exercisefor the week.3. Add real, whole foods to your meals.9780310341659 DP Jumpstart Gd int.indd 135/15/14 3:19 PM
Day 4Rely on God’s Power,Not WillpowerI can do all this through him who gives me strength.(Philippians 4:13)When God puts his Spirit inside you, your bodybecomes a residence for his love. You are not theowner of your body, but a caretaker, or manager, of it.Are you making the most of what you’ve been given?The truth is, change and good stewardship aremuch more sustainable when we focus on what wecan have rather than what we can’t. Often we subscribe to the misguided notion that change requiresdeprivation. We easily focus on what we can’t haveinstead of the abundance of things we can enjoy.If we focus on bringing in the good and enjoyingGod’s abundance, our body, mind, and spirit willbecome stronger. We will begin to see that thingssuch as walking in the morning or reading our Bibleand praying are not things we “have to” do, butopportunities we “get to take hold of ” because theyrejuvenate and restore us. This is how the perspective9780310341659 DP Jumpstart Gd int.indd 145/15/14 3:19 PM
·Rely on God’s Power, Not Willpower15shift begins. And it’s a good principle to add to yourmotivation for health.This perspective can help you cultivate a differentrelationship with food and fitness. You can start tosee eating healthfully as a way to be kind to yourself,to lovingly care for your body. The beauty of addingfood that heals, nourishes, and satisfies is that it willalmost effortlessly shift your body and mind intoa different state — a state where your cravings aregone, where your willpower is not needed becauseyou naturally crave what makes you thrive and feelgood. (Visit goo.gl/ZYjvN4 for a “Good Foods List”to get you started.)As you exercise today, breathe deeply and thankGod for the many blessings he has given you. Ask himto shift your thinking to rely on his power to transform your health and your perspective. Take a coupleof stretch breaks throughout your day and repeat thisthanksgiving and interaction with God. (See pages166 69 in The Daniel Plan book for ideas.)Today’s Steps1. Treat your body like God’s temple.2. Focus on adding good foods to your diet.3. Thank God for good food and your body.4. Add stretch breaks to your day.9780310341659 DP Jumpstart Gd int.indd 155/15/14 3:19 PM
Day 5Design Your LifestylePrayer: God, where you guide me, I know that you willprovide. What you call me to do, you will equip me to do.Please remind me of your unending power and resourcesto sustain and fulfill me every step of this journey.Did you know that people who keep food journalslose twice as much weight as those who don’t?Journaling is effective not only with food, but withall five Essentials.Start using The Daniel Plan Journal or a journal ofyour own. Write down everything you eat: portionsize, type of food, time, how you feel when eatingit (stress, hunger, boredom, fatigue). Writing downwhat you eat does two things: It makes you conscious of what you really are eating, and it helps youshift and change your habits. What are you eating,and how does it make you feel?In terms of fitness, think about one word todescribe your motivation to help you reach your fitness goals. (If you need ideas, see page 155 of TheDaniel Plan book.) Jot it down. Then write down anygames, activities, and/or sports you loved to play as a9780310341659 DP Jumpstart Gd int.indd 165/15/14 3:19 PM
·Design Your Lifestyle17child. Use these ideas for your daily exercise routine.No matter how big or small, record your exerciseaccomplishments each day. If you move your body,it’s an accomplishment.One of the best ways to make steady progress isto track your progress. If you ever feel stuck, journalabout the negative thoughts that are holding you back.Then head to God’s Word to replace them with truth.Share your journal with your friends, buddy, orsmall group. You will learn a lot about yourself, andas you do, you will be able to easily make changes thatbring healing to your body and mind. What friendscan you think of who have a positive influence on yourhealth? Jot their names in your journal, and invitethem to join you on this journey. If no one comes tomind, get connected at your local community centeror try a new fitness class. Check out the many onlineresources or social media venues to connect you with people who are committed to living a healthy lifestyle.Be sure to join our Daniel Plan Facebook pagefacebook.com/theDanielPlan, where we serve up dailyinspiration and encouragement.Today’s Steps1. Start journaling about food and fitness. Considerjournaling about faith and focus as well.2. Track your progress.9780310341659 DP Jumpstart Gd int.indd 175/15/14 3:19 PM
Day 6Bring in the GoodNote: The next three days heavily focus on foodeducation and awareness. For maximum long-termbenefits, adopt all the principles we outline. If youdecide you want to take the fast track, go to Day 9 tostart the 10-Day Detox.We don’t count calories on The Daniel Plan, butfocus on overall long-term health. When youconsume lots of fresh vegetables and low-glycemicfruit, a moderate amount of lean protein, healthywhole grains and healthy fats, your palate will beginto change and you will be able to make better, satisfying food choices without the need to count everycalorie. The Daniel Plan is rooted in a simple principle: Take the junk out, and invite the abundance in.The Daniel Plan is a high-carb diet — but theyare unrefined, unprocessed, low-glycemic carbs,otherwise known as vegetables, fruits, whole grains,and beans. (See pages 82 83 in The Daniel Planbook for information on the glycemic index.) TheDaniel Plan plate is half non-starchy vegetables, one9780310341659 DP Jumpstart Gd int.indd 185/15/14 3:19 PM
·Bring in the Good19quarter lean protein, and one quarter whole grainsor starchy vegetables.The Daniel Plan Perfect egetablesleanproteinswhole grainsor starchyvegetablesHere are the main concepts to incorporate intoyour diet now:Eat from the rainbow of colors in the plantworld.Add whole grains in moderation. Buy them intheir original form, such as oats, wheat berries, andeven popcorn.Boost your fiber with whole grains, legumes(beans and peas), and vegetables.Power up with protein in every meal.9780310341659 DP Jumpstart Gd int.indd 195/15/14 3:19 PM
PB20·Taking Your PlaceDay 6 Enjoy healthful fats. Fats from fish, nuts, seeds,avocados, olives and extra virgin olive oil, and coconut butter. These healthy fats help to reduce diabetes, heart disease, cancer, and dementia; lowercholesterol and triglycerides; and make your foodtasty and satisfying.Your daily choices, with God’s limitless power,done with a community of friends, can help youlaunch each day with intention and purpose. As youbring in the good with your food choices, look forways to bring in the good in your fitness as well. Areyou enjoying exercise that you love with people whosupport you? Try something new this week. Thinksimple and fun. Maybe a 20-minute walk with thedogs. (Don’t have a dog? Borrow your neighbor’s!)Progress begins with a shift in perspective: focusing on the good and acknowledging the abundance.Today’s Steps1. Follow The Daniel Plan plate at every meal.2. Add fiber, color, whole grains, protein, andgood fats to your food choices.3. Choose an exercise you enjoy.9780310341659 DP Jumpstart Gd int.indd 205/15/14 3:19 PM
Day 7Create Your DanielPlan KitchenPrayer: Father, help me to accept that many man-madefoods are addictive and cause harm to my body. Transformmy mind to care for my body and embrace the truth thatmany foods are good for my body, mind, and spirit. Lord,through your power I know I can change and embrace theabundance you have provided.Clean out your kitchen. Out with the old, and inwith the new! The first step in creating a Daniel Plan pantry, fridge, and freezer is to clean out thestuff that is not serving you well. This means reading labels, checking expiration dates, and tossing thebad stuff, then refilling with healthy new items — which you have already been adding to your diet.Simply getting rid of harmful foods from your eating life will make a tremendous difference in yourhealth and eating habits. Do this with your dry pantry, where you store canned goods, whole grains, andnonperishables. Then go through your refrigeratorand freezer too.9780310341659 DP Jumpstart Gd int.indd 215/15/14 3:19 PM
PB22·Taking Your PlaceDay 7 To start, read labels for unhealthy ingredients.Aim for labels with five ingredients or less, or at leastingredients that you recognize as real food. (Go toDay 17 for more on reading labels.) Remove anything that says HFCS (HighFructose Corn Syrup), MSG (MonosodiumGlutamate), trans fats (partially hydrogenatedand hydrogenated fats). Banish sugary breakfast cereals, unhealthycookies and crackers, fried chips, and junk food. Exile high-sugar or high-sodium condiments. Evict unhealthy oils, such as standard massmarket “vegetable” oil and shortening. Say goodbye to the “white menaces”: whitesugar, white flour, white rice, and white pasta.These white foods act like sugar in the body.Bottom line: Sugar is an occasional treat.When you have sugar, stick with traditionalnatural forms: raw sugar, raw honey, naturalfruit sugars, or pure maple syrup. Discard liquid calories: regular and diet sodas,sports drinks and other sweetened beverages,juice. Remove foods with the following additives:artificial sweeteners (except stevia), sodiumand calcium caseinate, soy protein isolate,9780310341659 DP Jumpstart Gd int.indd 225/15/14 3:19 PM
·Create Your Daniel Plan Kitchen23phosphoric acid, sulfites, nitrates/nitrites,artificial colors, flavors and dyes, andcarrageenan.Now breathe a big sigh of relief. You just removeddozens of harmful foods from your kitchen. Yourbody and mind will thank you. Don’t forget to recordthis big move in your journal and share it with yourfriends.Today’s StepClean out your pantry, refrigerator, and freezer.9780310341659 DP Jumpstart Gd int.indd 235/15/14 3:19 PM
Day 8Eat Foods That LoveYou BackBut I am like an olive tree flourishing in the house ofGod; I trust in God’s unfailing love for ever and ever.(Psalm 52:8)Congratulations, you took a huge step yesterday!Today you will restock your kitchen with delicious, good-for-you foods.Start a shopping list of food staples that youshould always have on hand. Pick and choose itemsbased on your taste preferences, but don’t be afraidto try new foods. Some everyday ingredients willsave you in a pinch and ensure that you are preparedto put together a quick, healthy meal in a matter ofminutes: Chopped vegetables Fresh greens (make your own custom mixfor salads or to complement your morningsmoothie) Berries (add to smoothies, oatmeal, or salads)9780310341659 DP Jumpstart Gd int.indd 245/15/14 3:19 PM
·Eat Foods That Love You Back25 Avocados (add to smoothies, grains, or salads) Alternative milks (as a base for smoothies,coffee, or lattes)Now make a list of staples to add to your pantry.With a well-stocked pantry, you will never be at aloss for something healthy to eat. (See pages 15 16and 28 in The Daniel Plan Cookbook for nonstarchyvegetable ideas, low-sugar fruits, and easy replacements and alternatives.) Here are a few basics:For Snacks and Meals Whole grain or brown rice crackers Baked corn, baked vegetable, or brown rice chips Bean-based and vegetable puree soups, andsoups made with alternative healthy milks Nuts, nut butters, dark chocolate Guacamole, hummus, tzatziki, salsa Herbal teas, water with citrus wedgesFor Cooking Unrefined, cold-pressed, and expeller-pressedoils Whole grain wheat flour, organic sproutedalmond flour, gluten-free flour, or organiccornmeal9780310341659 DP Jumpstart Gd int.indd 255/15/14 3:19 PM
PB26·Taking Your PlaceDay 8 Old-fashioned oats, steel cut oats, buckwheat,or kasha Whole wheat, brown rice pasta, or quinoapasta Brown or black rice, quinoa, barleyThese are foods that love you back. (Find more inthe “Top 10 Choices in Each Food Group” on page80 of The Daniel Plan book.) And The Daniel Plan isbuilt on love as the motivation: Experiencing God’sunconditional love for you, learning to love himback, learning to love foods and exercise that loveyou back, and learning to give and receive love fromothers. It is love — not fear, not guilt, and not peerpressure — that causes us to keep going when we feellike giving up.Today’s Steps1. Stock your pantry with foods that love youback.2. Focus on love as your motivation for health.9780310341659 DP Jumpstart Gd int.indd 265/15/14 3:19 PM
Day 9Jumpstart YourSuccessSo whether you eat or drink or whatever you do, do itall for the glory of God. (1 Co rin thi ans 10:31)If you really want to take it up a notch and get fastresults (health or weight), we highly encourage thatyou start with a 10-day (which you can extend to 40days) Daniel Plan Detox to jumpstart the healingprocess, reboot your system, and discover the powerof reclaiming your body and mind. With the detoxyou let go of the things that can harm you and add inthe things that can heal you (which you’ve alreadybeen putting into action over the past few days).There may be foods in your diet that are workingagainst your health, creating inflammation, and preventing you from releasing weight and/or overcoming chronic health issues. Using the power of healingfoods, your body and mind will quickly transform,and you will realize just how well you can feel andhow quickly it can happen.Why do The Daniel Plan Detox? Many of us9780310341659 DP Jumpstart Gd int.indd 275/15/14 3:19 PM
PB·Taking Your Place28Day 9 usually feel less than fully healthy. We either havenagging complaints such as fatigue and brain fogor more serious conditions. By giving your body achance to reset for a short period of time, you willlearn firsthand the power of food to heal and theabundance, energy, and vibrancy that can comefrom a healing way of eating. Here are some of thebenefits you may experience in just a few weeks: Weight loss of 5 – 10 pounds or moreBetter digestion and eliminationFewer symptoms of chronic illnessImproved concentration, mental focus, andclarityImproved mood and increased sense ofinternal balanceIncreased energy and sense of well-beingLess congestion and fewer allergic symptomsLess fluid retentionLess joint painIncreased sense of peace and relaxationEnhanced sleepImproved skinIf you aren’t ready for the detox, that’s okay. Weoffer a core meal plan if you decide you want to takeit slower. The core plan is based on the DP plate andwill work long-term for whole health through real9780310341659 DP Jumpstart Gd int.indd 285/15/14 3:19 PM
·Jumpstart Your Success29food. (See chapter 10 of The Daniel Plan book forboth meal plans.)No matter which plan you choose, trust God’spower to strengthen you, and ask for support fromthe friends or family who are with you on thisjourney.Today’s Steps1. Start The Daniel Plan 10-Day or 40-DayDetox or the core meal plan.2. Enlist support from friends.9780310341659 DP Jumpstart Gd int.indd 295/15/14 3:19 PM
Day 10Shop SmartIf you think shopping is a chore, hopefully DanielPlan shopping will change your mind. Consider it asan errand that boosts your health by stocking up onfoods that heal. It can also be fun. Whether at a farmer’s market; grocery, specialty, or health store; CSA(community-supported agriculture); food co-ops; oronline — buying healthy ingredients that taste goodcan motivate you to get into the kitchen and cook.Before you go shopping, you can shift your mindset into a place of truth. Grab your journal and jotdown any triggers, foods that have the potentialto trip you up, and what thoughts surround thosefoods. Then make sure they don’t wind up on yourlist or in your cart.Grab a shopping list for either the core or detoxmeal plans from chapter 10 of The Daniel Plan book.Or simply follow these tips:1. Shop the perimeter. The perimeter of themarket is where the produce, eggs, meat, andseafood departments are located.9780310341659 DP Jumpstart Gd int.indd 305/15/14 3:19 PM
·Shop Smart312. Buy in bulk to save money.3. Brave the inside aisles. Although there aremany aisles that you now can totally skip,and that will save you time (and money!), the
in the book The Daniel Plan: 40 Days to a Healthier . a nut, a grain, a fruit, an egg. verything else is fake e food that depletes energy and health. r eal food heals and nourishes. s o eat real, whole foods
