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. How-ever, 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, lit-erature, 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 resurrec-tion. 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 PastorEnon Tabernacle Baptist Church

Notes

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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

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Notes Table of Contents

BODYMINDSPIRIT

YOU

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Notes40-Day Calendar of Events

SaturdayFebruary 4, 2017

Pre-Assessments10:00am – 4:00pm

Health Expo1st Health Assessments (Family Life Center)

TuesdayFebruary 28, 2017

Pre-Assessments3:00pm – 6:00pm

Health Expo2nd Health Assessments (Family Life Center)

WednesdayMarch 1, 2017

Living Fit Series #1Ash Wednesday (Daniel Fast Begins)

WednesdayMarch 8, 2017

Living Fit Series #2

WednesdayMarch 15, 2017

Living Fit Series #3

WednesdayMarch 22, 2017

Living Fit Series #4

WednesdayApril 5, 2017

Living Fit Series #5 Fellowship Dinner

SaturdayApril 22, 2017

Post-Assessments1:00pm – 4:00pm

(Daniel Fast)

TuesdayApril 25, 2017

Post-Assessments2:00pm – 6:00pm

(Daniel Fast)

Note:All Living Fit Series classes

will be held in the Family Life Centeron Wednesdays’ from 6:30 PM – 8:30 PM.

Know Your Numbers

The results of this screening are intended for informational purposes only and should not be considered diag-nostic. 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 ad-vice 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 Pre:______________ Post:______________

Blood Pressure Category Systolic (Upper#) Diastolic (Lower #)

Normal Less than 120 and Less than 80Prehypertension 120-139 or 80-89High Blood Pressure (Hypertension) Stage 1

140-159 or 90-99

High Blood Pressure(Hypertension) Stage 2

160 or higher or 100 or higher

Hypertension Crisis(Emergency care needed)

Higher than 180 or Higher than 110

AHA recommends immediate follow-up care for Systolic >180 or Diastolic >100

Body Mass Index (BMI)

Pre: Weight_______ Post: Weight___________

Pre: Height________ Post: Height____________

Pre: Waist Circumference___________ Post: Waist Circumference__________

Pre: Total BMI: ________ Post: Total BMI: ___________

BMI Weight StatusBelow 18.5 Underweight18.5-24.9 Normal or Healthy Weight25.0-29.9 Over Weight30.0 and Above Obese

40-Day Journey of Prayer & Fasting

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40-Day Fast Book Suggestion

A Passion and Intimacy with God through PrayerThis 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”.

Suggested reading for the 40-Day Fast:

Purchase the book for $7.00 at the Expo and Living Fit Series

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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 coun-try 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

• 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. 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!

Evening Family Prayer: 6:30 pm (Monday thru Friday)

• 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.

40-Day Journey of Prayer & Fasting

“A Journey Worth Taking”

Daniel Fast - Friendly RestaurantsFinos Pizza 6784 Germantown AvenuePhiladelphia PA 19144(215) 844-1188(215) 844-1262www.finospizzeria.com

Atiya Ola Spirit First Foods 4505 Baltimore AvenuePhiladelphia, PA 19143(215) 939-3298

Trader Joe’s 2121 Market StreetPhiladelphia, PA 19103215-563-9282www.traderjoes.com

Hibiscus4907 Catherine StreetPhiladelphia, PA 19143215-307-3749

All The Way Live6108 Germantown AvenuePhiladelphia, PA 19144215-821-7298

Jules Thin Crust Pizza817 Old York RoadSuite 102Jenkintown, PA 19046215-886-5555www.JulesThincrust.com

Brown’s ShopriteCheltenham Square Mall 2385 W Cheltenham Ave Philadelphia, PA 19150

WholeFoods Market929 South StreetPhiladelphia, PA 19147 215-733-9788Kerri.shepski@wholefoods.com

HipCity Veg127 S. 18th StreetPhiladelphia, PA267-809-5023

Nile Café6008 Germantown AvenuePhiladelphia, PA 19144215 843-6453

Coupons will be available to Daniel Fast participants

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The Daniel FastThe 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 ObservanceThe 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.

Foods to include in the Daniel Fast:Vegetables, preferably fresh or frozen vegetables.

Pure Fruit Juices or Fruit (no sweetened drinks or sweet-ened 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.

“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 wilder-ness, 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.

Foods to Avoid in Daniel Fast recipesCaffeine, 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

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.

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 TempleWhole Grains: Barley, Brown Rice, Oats

Beans/Legumes: Red beans, black beans, dried beans, long beans, French beans, pinto beans, split peas, black eyed peas, Lentils.

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, tur-nips, tomatoes, water chestnuts, yams, zucchini.

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.

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.

Daniel Fast Meal Plan Sample RecipesSweet 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 bowl5. Add tomatoes, onion basil and vinegar to bowl. Toss to combine.6. Brush sweet potato toasts with olive oil and top with bruschetta mix7. Serve and enjoy!

Vegan Tropical Fruit Parfait Recipe Author: Dora Stone (Source: www.vega-licious.com)

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.

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, unsweetenedAlmond Yogurt½ cup Almonds, blanched¼ cup Almond milk½ cup Banana, ripe. sliced1/3 cup Water1 tbsp. Maple syrup1 tsp. Lemon juice

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Daniel Fast Meal Plan Sample RecipesHomemade Vegan Ranch Dressing RecipeAuthor: Elena Wilkins (Source: www.vega-licious.com)

Prep: 5 min. | Cook: 5 min. | Ready In: 10 min.• 16 oz. pack organic Nasoya

silken tofu• ½ tsp Himalayan salt (or to

taste)• 1-2 cloves of peeled garlic (I

like garlic, so I used 2)• 1 tsp of all-purpose seasoning

(I used Kirkland organic, you can use Mrs. Dash or something similar)

• 2 tsp vinegar of your choice (I used white vinegar)

• 1 tbsp chopped dill

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.

• 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.

Daniel Fast Meal Plan Sample RecipesNo Stress 10 Minute Vegan Mexican PizzaAuthor: Elena Wilkins (Source: www.vega-licious.com)

Prep: 5 min. | Cook: 10 min. | Ready In: 15 min.

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• 1/3 cups water• 1 lb. precooked, well drained beans

of your choice• ½ cup water (in addition to 1/3 cup

from above)• ½ cup low fat pizza or spaghetti

sauce• 1 tsp chili powder or your favorite

seasoning• salt to taste

Refried Beans

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 1/3 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

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

Oven MethodHave 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 MethodIf 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 highplace 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.

Three Detox Green Juice RecipesAuthor: Elena Wilkins (Source: www.vega-licious.com)

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

Sunset Butternut Squash SoupAuthor: Elena Wilkins (Source: www.vega-licious.com)

Prep: 5 min. | Cook: 60 min. | Ready In: 1 hour 5 min.