40DAYSTOBETTERLIVING

HYPERTENSION

©2011byChurchHealthCenterofMemphis,Inc.

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TABLEOFCONTENTSWelcome,FromDr.ScottMorris,FounderoftheChurchHealthCenter

Week1:Linda’sStoryStartingOut/Motivation/SettingGoals/Expectations/FirstSteps/

Setbacks/Celebration!

Week2:Marcus’sStoryHabits/Triggers/CleaningHouse/Attitude/Wholeness/Enjoyment/

Thanksgiving

Week3:Arthur’sStoryBalance/Grace/BalancedSenses/OurComfortZone/Purpose/Change/

TheHalfwayPoint

Week4:Alejandra’sStoryGod’sCreation/TheSun/TheAir/Water/OurBodies/Community/Our

Spirit

Week5:Dora’sStoryVariety/GodinOurMidst/TheSeasons/Sounds/Sight/TheFruitsof

Wellness/Healing

Week6:Eloise’sStoryOurConversionStories/KnowingOurselves/TheNextSteps/Fellow

Travelers/FortyDays!/Review/LookingAhead

Welcome,fromDr.ScottMorris,FounderoftheChurchHealthCenter

IfirstcametoMemphisin1986.IhadnopersonaltiestoMemphisanddidnotknowanyonehere.Havingcompletedtheologicalandmedicaleducation,Iwasdeterminedtobeginahealthcareministryfortheworkingpoor.Thenextyear,thedoorsof theChurchHealthCenteropenedwithonedoctor—me—andonenurse. We saw twelve patients the first day. Today we handle about 36,000patient visits a year and120,000visits toourWellness facility.A staff of 250peoplesharesaministryofhealingandwellnesswhilehundredsmorevolunteertimeandservices.

Sowhatsetsusapartfromothercommunityclinicsaroundthecountry?TheChurchHealthCenterisfundamentallyabouttheChurch.Wecarefor

ourpatientswithoutrelyingongovernmentfundsbecauseGodcallstheChurchtohealingwork.Jesus’lifewasabouthealingthewholeperson—bodyandspirit—and the Church is Jesus in the world. His message is our message. Hisministryisourministry.Localcongregationsembracethiscallingandhelpmakeourworkpossible.

More than two decades of caring for the working uninsured makes onething plain: health care needs to change. In the years that the Church HealthCenter has cared for people in Memphis, we’ve seen that two-thirds of ourpatientsseektreatmentforillnessthathealthierlivingcanpreventorcontrol.Werealizethatifwewanttomakealastingdifferenceinourpatients’lives,themosteffective strategy is encouraging overall wellness in body and spirit. At afundamentallevel,wemust transformwhat thewordswellandhealthmean inthemindsofmostpeople.

To do that, we developed theModel for Healthy Living. Living healthylivesdoesn’t justmeanthatyouseethedoctorregularly.Rather,healthyliving

means that all aspects of your life are in balance.Your faith,work, nutrition,movement,familyandfriends,emotions,andmedicalhealthallcontributetoalifefilledwithmorejoy,morelove,andmoreconnectiontoGod.

HowtoUseThisBookThisbookprovidesopportunities to improveyourhealth inwhateverwayyouneedtoforyouroptimalwellness.Forthenextfortydays,weinviteyoutobeinspiredby the real-life peoplewhose lives havebeen changedby theChurchHealthCenter.Eachdayoffersusanewchancetoimproveourhealth,soeachdaywewillgiveyouhelpfulwaysthatyoucanmakeyourlifehealthier.

Somedaysyoumaychoosetofocusonjustoneortwoofour“tips”:FaithLife,Medical,Movement,Work,Emotional,FamilyandFriends,orNutrition.Somedaysyoumaywanttotryallofthem.TheimportantthingistorememberthatGodcallsustoanabundantlife,andwecanalwaysmakechangestostriveforbetterhealthasitrelatestohypertension.

Fortydaysandnumerouswaystoliveahealthylife—comeandjoinusonthejourney!

Week1

Linda’sStory

Lindacameto theChurchHealthCenter tobeginanexerciseprogram,aswellastousetheclinicservices.Sheknewshehadhypertension,buthadrunoutofhermedication.Whenaclinicprovidercheckedherbloodpressure,itwasmuchhigher thananyonehadexpected, includingLinda. thatwouldhavebeenaperfecttimetogiveup,butshedidnot.

Now she is getting back on track. She sees a clinic provider to have herbloodpressuremonitoredeach time shecomes into theChurchHealthCenter.Sheisgettinghermedicationfilledontimesothatshedoesn’tgobacktowhereshewasbeforeshecametotheChurchHealthCenter.Shestartedanextensiveexercise program to get her body functioning as it should, sees a registereddietitian,andattendsahypertensioneducationclass.

Linda has a long way to go, but she has support aplenty at the ChurchHealth Center. She knows where she is beginning, and she can start lookingforwardtothefinishline.BothLindaandtheteamsheisworkingwithhopethatinthenextfewmonthsshecanreducethenumberofmedicationsshemusttakeandpossiblyeveneliminatemedicationfromherroutinealtogether.

Sheknowswheresheisbeginning,andshecanstartlookingforwardtothefinishline.

Day1:STARTINGOUT

MorningReflection

When Linda came into the Church Health Center, she was not aware of theseverityofhercondition.Hypertensionsymptomsmightnot showupuntil thehypertensionisquiteadvanced,sobythetimeweareawareofaproblem,itmayseem insurmountable.But theway tomove forward is toknowexactlywhereyou are beginning. Today, as we start out toward the goal, we will begin byplantingourfeetfirmlyonthestartingline.

FaithLifeIf you do not have a journal already, start one today.Take a fewminutes andwrite ten words that describe your faith life right now. Be honest, and try toincludebothpositiveandnegativeaspectsofyourfaithlife.

MedicalMake a list of your medical concerns. Hypertension is among them, buthypertension often accompanies other medical issues. Having a list of yourmedicalconcernswillhelpyoutosetgoalsinthecomingweeksandmakeyourdoctor’sappointmentsmoreproductive.

MovementWeallhavetostartsomewhere.Goforawalktoday,walkingasfarasyoucan.Donotexhaustyourself;stopwhenyoufeelyouneedto.Makeanoteinyourjournalsothatyoucantrackyourprogress.

WorkWork can be many things—your job, volunteering, hobbies, gardening,parenting.Makealist todayofthemanythingsthatmakeupyour“work.”Asyoumoveforwardon this journey, findinghowtomakehealthychoiceswhileyouworkwillbeimportant.

EmotionalAsyou set out on this journey, remember that emotionalwellness is a crucialpartofoverallwellness.Today,takefiveminutesandwriteaboutyourfeelingsasyoubeginthisjourney.Whatdoyoufeel?Excitement?Fear?Nervousness?

FamilyandFriendsOn this journey, support from family and friendswill become very important.Takefiveminutestodayandwritethenamesofthefamilyandfriendswhowillsupportyouonyourdestinationtohealth.

NutritionStart a food journal, or add “food journaling” to your already current journal.Recordwhatyoueattoday,includingsnacksandallmeals.Thiswillhelpyouasyousetyournutritionalgoalsintheweekstocome.

EveningWrap-Up

Inthebeginningyoulaidthefoundationsoftheearth,andtheheavensaretheworkofyourhands.

PSALM102:25

Congratulations!Youhave startedyour journeyandmade it throughyour firstday!Thebeginningcanbeanespeciallydifficultpartofthetask,andsincethisjourneyisthebeginningofanewfoundation,itcanbeevenmoredifficultthanweanticipate.But this is a journeyabout layingdowna foundation for anewlife.Whilethatmayseemimpossibletoday,onDayOne,wecancalltomindthewordsof thepsalmist:God“laid thefoundationsof theearth.” IfGod laid thefoundationsoftheearth,surelyGodwalkswithusaswelaythefoundationtoahealthierlife.Wecanfindencouragementandcourageaswemoveforwardonthejourney.

AlmightyGod,helpmetodaytofindencouragementtolayanewfoundationformylife.HelpmetoseeYouatworkinmylifeasIsetout

onthejourneytowardwellness.InYourholyname,Amen.

Day2:Motivation

MorningReflection

We all have different reasons for starting out on a journey.Wanting to live awellness-oriented lifecanbeamotivation inandof itself.Often,however,ourmotivationinvolvesmorethanjustwantingtofeelhealthier.Maybewewanttobe able to playmorewith our kids.Maybewe simplywant to stop taking somany medications. Whatever the motivation, it is important to know it andrememberitaswesetoutonthejourney,becauseitisthismotivationthatwillkeepusgoing.

FaithLifeTakefiveminutesandwriteinyourjournalaboutyourspiritualmotivationforbeingon thiswellness journey. IsGodwithyouon this journey?How isGodinvolved?

MedicalIf your motivation is medical, write down your medical motivation for thisjourney.Beasspecificaspossible.Forexample,ifyouwouldliketoloweryourbloodpressure,writedownthespecificnumberthatyouhaveinmind.

MovementAfter you take a shower (so that your muscles are warm), spend five to tenminutesdoingsomelightstretching.Bendandtouchyourtoes.Reachyourarmsacrossyourchest.(Hint:Ifithurts,stopthestretch.Youcouldtearamuscleifyoupushyourselftoohard.)

WorkSometimesourlackofwellnesscankeepusfromdoingthekindofworkthatwewanttodo.Takefiveminutesandwriteaboutatimewhenyoufoundyourselfunabletodotheworkyouneededtoaccomplish.(Keepinmindthatworkcanbecareer-oriented,butitdoesnotneedtobe.)

EmotionalDeep breathing can help you to get centered, release stress, and gain energy.Take fiveminutes today and take some deep breaths.Close your eyes, take adeepbreathinthroughyournose,andbreatheoutthroughyourmouth.

FamilyandFriendsFamily dinners are awonderfulway to connectwith your family and friends.They are also a wonderful time to try new recipes. Today, schedule a familydinnerforsometimeinthenextweek,andtryanewhealthyrecipe.

NutritionMost of us have a standard grocery list.What is yours? Take a fewminutestodaytowriteupastandardlistofthefoodthatyougenerallybuyeachweek.

EveningWrap-Up

ThenGodsaid,“Letusmakemankindinourimage,inourlikeness.”...SoGodcreatedmankindinhisownimage,intheimageofGodhecreatedthem;male

andfemalehecreatedthem...anditwasverygood.GENESIS1:26-27,31

WearecreatedinGod’s image.That is,ourbodiesarecreatedin the imageofGod.Butwecanfinditdifficulttoloveourbodies(apartofGod’screation)thewaythatGodlovesus.PartofthisjourneyislearningtoseeourselvesasGodseesus—asverygood.WecantrustthatGodlovesHiscreation.Godlovesus.Godcallsusverygood.

LordGod,helpmetoseemyselfinYou.Onmyjourneytowardwellness,helpmetoseemyselfasYouseeme—withlove,andasapartofYour

creation.InYourholyname,Amen.

Day3:SettingGoals

MorningReflection

This journeyisaboutwellnessandmakingchanges.Lindawasable tomakeadirectchangeinherlifebygettingbackontrackandcommittingtotreatingherhypertension.Butundirectedchangewillonlyleaveusfeelingoverwhelmedorfrantic. Setting realistic and smart goals is very important to making lastinglifestylechanges.Inparticular,effectivegoal-settingcanhelpustostayfocusedatthosetimeswhenwemeetbarriersandareclosetogivingup.Today,wewillturnourfocustosettinghealthyandrealisticgoalstoovercomethebarrierssetbeforeus.

FaithLifeTakefiveminutestodayandwritedownonepracticalandconcretegoalforthenextsixweeks.Forexample,setagoalthatyouwillprayonceadayeachdayataparticulartime.Themorespecificandconcretethegoal,theeasieritwillbetoachieve.

MedicalWeightlossisoftenamedicalgoalthatpeopleset.Ifthisisyourgoal,trytoaimforonetotwopoundsperweek.Whileweightlosscancertainlybeapartofawellness-orientedlifestyle,itisnothealthytoloseweighttoorapidly.

MovementTodaywritedownthreegoalsrelatedtoexercise,andplacethosegoalsinaspotwhere youwill see themoften. For example:Be able towalk for tenminutes

withouttakingabreak.Dotenwallpushups.Dotensit-ups.

WorkReturn to the list youmade two days ago of things thatmake up yourwork.Whatwouldyouliketochangeaboutyourwork?Whatdoyouhavethepowerandauthoritytochangeinyourwork?

EmotionalHypertensioncanbeexacerbated(andsometimesevencaused)bystress.Today,writedownaspecificandconcretegoalformanagingyourstress.Remembertosetadefinitivetimeframeforyourgoals.

FamilyandFriendsAreyouembarkingonthisjourneyonyourownorwithafriendorsomefamilymembers? Having a companion going through the same journey can be veryhelpful.Thinktodayaboutafriendorfamilymemberwhomyoumightreachoutto.

NutritionWhatwouldyouliketochangeaboutyournutritionalhabits?Consumelessfat?Eatmorevegetables?Choosebetterportion sizes?Writedown fivenutritionalgoalsforthenextsixweeks.

EveningWrap-Up

Forgettingwhatisbehindandstrainingtowardwhatisahead,IpressontowardthegoaltowintheprizeforwhichGodhascalledmeheavenwardinChrist

Jesus.PHILIPPIANS3:13-14

Wearesettingoutonajourneybothofphysicaltrainingandofspiritualtraining.Wellnessisaboutourbodiesandourspirits.Whenweneglectoneinfavoroftheother,weforgetthatGodcreatedusasbodyandspirit.AsPaulwritesinhisfirstletter toTimothy,ourhope inGodcanofferusencouragementandpurposeaswestrivetowardourgoal.

Godofhope,helpmetofocustoday.IpraythatYouwouldhelpmestriveformygoalasIcareforthiswonderfulbodythatYouhavegivenme.In

Yourholyname,Amen.

Day4:Expectations

MorningReflection

Halfwaythroughthefirstweek,thisjourneycanalreadyfeeloverwhelming.Weareworkingtochangedeeplyentrenchedhabits,andso,inmanyways,weareswimmingagainstthetide.ButwecancertainlygetinthewayofchangewhenweholdourselvesandGod tounrealisticexpectations.Ourexpectations shapeourday-to-dayexperienceofwellnessandoffaith.Today,wewillfocusonwhatweexpectofourselvesandGodaswecontinueonthisjourney.

FaithLifeWeallhaveexpectationsofGodinourlives.WhatareyourexpectationsofGodon this journey?Take fiveminutes todayandwriteaboutyourexpectationsofGod.

MedicalWhen making changes to our health, it is always important to consultprofessionals.Today,investigatewhetheradietitianorotherspecialistcanhelpyoualongthisjourney.

MovementSpend tenminutes stretching today (after awalkor ahot shower so that yourmuscles are loose).Canyou stretch any farther thanyoudid a coupleof daysago?Whatareyourexpectationsforacoupleofdaysfromnow?

Work

Whenyoutakeabreakatwork,whatdoyouusuallydo?Takeatriptoavendingmachine?Grab a cup of coffee? Today, try going for a short walk instead ofeatingduringyourbreak.

EmotionalIf we have unrealistic expectations for ourselves, then our stress level willincrease,ratherthanbecomemoremanageable.Takefiveminutesandwrite,ashonestly as you can, what your expectations are for the next six weeks andwhethertheyarerealisticornot.

FamilyandFriendsSometimeswecanfeelthatourfamilyandfriendshaveparticularexpectationsofus,andthatcanaddtothestresswearealreadyfeeling.Today,talktoafriendorfamilymemberaboutyourjourneyandwhatyourexpectationsinclude.

NutritionOur nutritional habits will not change overnight— norwill our tastes! Today,makealistofyourfavoritefoods.Aretheyhealthyfoods?Comfortfoods?Overthenextsixweeks,wecanworkonfindingmorenutritionalwaystoenjoyyourfavoritefoods.

EveningWrap-Up

EvenwhenIamoldandgray,donotforsakeme,myGod,tillIdeclareyourpowertothenextgeneration,yourmightyactstoallwhoaretocome.Yourrighteousness,God,reachestotheheavens,youwhohavedonegreatthings.Whoislikeyou,God?Thoughyouhavemademeseetroubles,manyandbitter,youwillrestoremylifeagain;fromthedepthsoftheearthyouwillagainbring

meup.PSALM71:18-20

Weall have expectations—goodandbad.Sometimesour expectationsmaybeunrealistic,andwecanbecomediscouraged.Butwhateverourexpectationsare,they are nothing compared to God’s reality. God’s power reaches the highheavens,andGodcaresforus,evenwhenwearediscouragedandfeelinglow.God’sloveisstrongerthananyexpectationsthatwemighthaveforourselves.

LovingGod,“fromthedepthsoftheearthyouwillagainbringmeup.”Givemetheencouragementandwisdomtocontinueonthisjourneyto

wellness.InYourholyname,Amen.

Day5:FirstSteps

MorningReflection

Hypertensiondoesnothappenovernight,andneitherdoesitdisappearovernight.Whenweputonefootinfrontoftheother,wecangraduallygainsomecontroloverthesymptomsandhabitsthatbroughtustohypertensioninthefirstplace.As with climbing anymountain, wemust take our first steps well before wereach the summit. Today we will focus on taking those first steps towardmanaginghypertension.

FaithLifeFirststepscanbeveryintimidating.Today,readthestoryofMoses’initiationinExodus3.NoticethatMosestriedlotsofexcusestogetoutofthejourneythatGod called him to take. Are there any parallels inMoses’ story to your ownjourney?

MedicalMedicalsetbacks,suchaslearningabouthypertension,canbedevastating.Suchsetbacksneednotbetheendoftheworld,norshouldtheybecausetogiveup.Today,writeoutaplanfordealingwithmedicalsetbacks todiscusswhenyounextmeetwithyourprimarycareprovider.

MovementOn Day 1 you went for a walk. Go for another walk today and try to pushyourself towalk a little farther.Again, donot exhaust yourself, but rememberthatyoucannotgrowifyoudonotstepoutsideofyourcurrentlimits.

WorkInstead of drinking coffee or soda atwork today, try to drinkwater.Drinkingplentyofwaterandstayinghydratedwillhelpyourbodyworkbetter,andcuttingbackoncaffeineiscertainlyafirststeptowardmanagingyourhypertension.

EmotionalToday,takefiveminutesandwriteabouttakingfirststeps.Howareyoufeelingaboutyour first steps thisweek?Proud? Intimidated?Frustrated?Gettingyourfeelingsdownonpaperisagreatfirststeptowardemotionalwellnessandstressmanagement.

FamilyandFriendsWhat kind of support do you need fromyour family and friends?Take a fewminutes to identify the kind of support thatwould bemost helpful from yourpersonalrelationships,andthentalktoafriendorfamilymemberaboutit.

NutritionManaging hypertension means cutting back on certain items in your diet,particularlycholesterolandsodium.Today,gotoyourpantryandreadthelabelsontenfooditems,takingspecialnoteofhowmuchsodiumisineachitem.

EveningWrap-Up

Thepoorandneedysearchforwater,butthereisnone;theirtonguesareparchedwiththirst.ButItheLORDwillanswerthem;I,theGodofIsrael,willnotforsakethem.Iwillmakeriversflowonbarrenheights,andspringswithinthevalleys.Iwillturnthedesertintopoolsofwater,andtheparchedgroundinto

springs.ISAIAH41:17-18

Firststepsaresometimesthemostdifficult.Itcanfeelfruitlessaswetakeonemeaslystepwhilewelookupatthesummitofthemountain,knowingjusthowfarwe have to go. But aswe put one foot in front of the other, we can takerefuge in the knowledge thatGodwalkswith us. This is theGodwho bringswaterfromthedesert.Godtellsus,“I,theGodofIsrael,willnotforsakethem.”

LordGod,walkwithmeasItakemyfirststepstowardwellness.HelpmetoseeYourhandmovinginmylife.InYourholyname,Amen.

Day6:Setbacks

MorningReflection

Lindaknewthatshehadhypertension,butshewashavingtroubledealingwithituntilshecametotheChurchHealthCenter.Aswegainsomemomentumonthisjourney,wemusttakeamomenttorecognizethatsetbackscananddohappen.Making true progress involves a lot ofmoving forward and then dealingwithsetbacks.Trueprogressisslowandismeasuredoveralongtime,ratherthanbyonedayoronemeal.Butthosesetbacks,whenwehavethem,canprovideusanexcusetogiveup.Today,wewillfocusonhowwecandealwithsetbackswhentheyinevitablyarrive.

FaithLifeThinkofa time inyour faith lifewhenyouexperiencedasetback.Spend fiveminuteswritingabout that time.Howdidyoumovepast it?Didyou talk toafriend?Didyoutellyourpastor?DidyouspendmoretimereadingtheBibleandpraying?

MedicalIfyoudonotknowhowtofindyourpulse,todayisthedaytolearn!Useyourindex andmiddle fingers to feel your pulse at yourwrist, below your thumb.Countthebeatsthatyoufeelinfifteenseconds,andmultiplythenumberbyfour.Thatisyourstandingheartrate.

MovementWalkaroundyourhome,takingtwostepsforwardandthenonestepbackward.

Noticehowyoustillmakeforwardprogress,evenwheneverythirdstepisastepback.

WorkWork is a placewheremany of us have setbacks. Stress and time constraintsmake it easy to fall back into old (and bad) habits, such as vendingmachinelunchesandcaffeinated,sugarysodas.Today,trybringingastressballorsomeSillyPuttytoyourworkplacetorelievestress.

EmotionalManyofusare“programmed”toassignmorevaluetooursetbacksthantooursuccesses.Makealistofsuccessesorsmallvictoriesthatyouexperiencedtoday.For example, “I drankwater instead of sodawithmy lunch.”Celebrate thosesuccesses!

FamilyandFriendsWhenyouhaveasetback,yourfamilyandfriendscanhelpremindyouofyoursuccesses.Today,nametwopeopleyoucancountontoofferencouragementandperspectiveintheeventofasetback.

NutritionNutritional setbacks happen.Wehave an occasional donut or eat a littlemorethan we had intended at a dinner out. Though the temptation is to starveourselvesthenextday,thebetterwaytodealwiththosesetbacksistosimplygetbacktohealthy,moderateeatingthenextday.

EveningWrap-Up

NotthatIhavealreadyobtainedallthis,orhavealreadyarrivedatmygoal,butIpressontotakeholdofthatforwhichChristJesustookholdofme.Brothersandsisters,Idonotconsidermyselfyettohavetakenholdofit.ButonethingIdo:Forgettingwhatisbehindandstrainingtowardwhatisahead,IpressontowardthegoaltowintheprizeforwhichGodhascalledmeheavenwardin

ChristJesus.PHILIPPIANS3:12-14

Setbacksareapartoflife.Indeed,weallencountersetbacksinallwalksoflife.ButinhislettertothePhilippians,Paulremindsustokeepoureyesontheprize.Weareremindedtostrainforwardtowardthegoal,andforgetwhatliesbehind.But all thewhile,wecan rest in the assurance that our livesbelong toChrist.Andsowepressontowardtheprize,strivingtowardwellness.

GodoftheJourney,grantmepatiencewithmyselftodayandeachdaywhenIdealwithsetbacksinmyjourneytowellness.RemindmeofYour

constantpresenceinmylife.InYourholyname,Amen.

Day7:Celebration!

MorningReflection

Congratulations!Wehavecompletedoneweekonthejourneytowardmanaginghypertension!Wehavesetgoals, takenfirststeps,andmadeplanstodealwithsetbacks. Any journey is made more enjoyable and easier by celebrating oursuccessesperiodically.Andsotoday,weshouldcelebrate,andaswecelebrate,wecanlookforwardtotherestofthejourneyandtheadventuresoftheweekstocome.

FaithLifeTodayisaperfectdaytocelebratethegiftofyourbody.Goforawalktodayandpayattentiontothewaythatyourlegsmoveandthewaythatyourbreathmovesinandoutofyourlungs.

MedicalGoforawalktoday,andaftertenminutes,checkyourpulse.Writedownyourheartrateandcompareittoyourrestingheartrate.

MovementSpend tenminutesdoing some jumping jacksoranothervigorousactivity thatmightraiseyourheartrate.Trytomakeitanactivitythatyouenjoy.

WorkAsyousitatyourdeskatwork,takeafewminuteseachhourtostandup.Dosomesquatsor lungestoelevateyourheartrateandstrengthenyourlegs.This

willgiveyouaboostinenergyandwillgiveyousomeexerciseduringtheday.

EmotionalOnthejourneytowellness,itisimportanttoperiodicallyrewardyourself.Butitiscommonforustorewardourselveswithfood.Today,makealistofrewardsforyourselfthatarenotfoodrelated.

FamilyandFriendsScheduleasmallcelebrationwithyourfamilyandfriends.Makeahealthymealathome,bringingyour friendsandfamilies into thekitchen tosharewhatyouarelearningonyourjourney.

NutritionMake a grocery list today that looks forward. Be sure to include lots ofvegetables (fresh or frozen, or low-sodium canned), whole grains, and leanprotein.

EveningWrap-Up

SingtotheLORDanewsong;singtotheLORD,alltheearth.SingtotheLORD,praisehisname;proclaimhissalvationdayafterday.Declarehisgloryamongthenations,hismarvelousdeedsamongallpeoples.ForgreatistheLORDand

mostworthyofpraise;heistobefearedaboveallgods.PSALM96:1-4

Attheendofthisfirstweek,wecanrememberthatGodiswalkingthisjourneywithus.BecauseGodwalksthejourneywithus,Godcelebrateswithusaswecelebrateoursuccesses.Onthisjourneytowellness,Godcelebratesthestridesthat we make toward wellness. Recall, moving forward from here, that Godmadeourbodies.Godcaresforourbodies,andGodcareswhenwecareforourbodies.Thatisreasonenoughtocelebrate.

Godofjoy,helpmetocelebratemysuccessestoday.IknowthatYouwalkwithme,andIknowthatYouloveme.Givemethewisdomand

peaceofmindtocelebrate.InYourholyname,Amen.

Week2

Marcus’sStory

Marcus was a healthy man when he joined Church Health CenterWellness. He had worked in themedical fieldmost of his life, and after heretired,hetookajobasadoormanatanapartmentbuildingtofightoffboredom.Whileheenjoyedhisdoormanposition,hemissedgettingregularexercise.HecametotheWellnessCenterandstartedanexerciseroutinethatincludedliftingweights,ridingthestationarybike,andwalkingandjoggingonthetreadmills.

Then,afterseveralyearsofcommittedexercise,Marcusbegantoseemoresignsofhis age.Hisbloodpressure levelswentup, andoneday, he suddenlybeganexperiencingpain inhisshoulder.Whenhewent toseehiscardiologist,hewasinformedthatheneededaquadruplebypass.Marcuswasdevastatedthatall his diligent exercise hadn’t managed to protect his body from surgery.However,thesurgerywasasuccess,andMarcusmadeafastrecovery,returningbacktoworkfull-timebeforelong.

Now,Marcus credits his speedy recovery to themany days and years hespentexercisingat theChurchHealthCenter.Althoughhisbypasswasagreatshock to his system, he believes hewouldn’t have been able to handle it if ithadn’t been for his regular, steady exercise routine at Church Health CenterWellness.Andnow,heevenvolunteershis time tohelpothersdevelopregularprogramsofexercisethattheycancommittooverthelonghaul.

Although his bypass was a great shock to his system, he believes hewouldn’t have been able to handle it if it hadn’t been for his regular, steadyexerciseroutineatChurchHealthCenterWellness.

Day8:Habits

MorningReflection

Hypertension is a disease that develops over time and is a product of bothheredity(overwhichwehavenocontrol)andlifestyle(overwhichwecanhavecontrol).Butoften,wethinkthatourlifestyleisoutofourcontrol.Thisbeliefispartly because our day-to-day living is largely dictated by habits that are sodeeply ingrained that we do not even realize what they are. Today, we willexamineourhabits.

FaithLifeHabits do not have to be bad. Today, make a list of your faith habits. Forexample,makenoteofprayingbeforemealsorreadingtheBibleinthemorning.

MedicalThisweekwewillfocusonhowyouuseyourmedication.Doyouhavealistofyourmedications? If not, make one today.Write or type a list of all of yourmedicationsandpostitinaneasy-to-findlocation,suchasontherefrigerator.

MovementManyofusdonotmoveenoughoutofsheerhabit.Today,goforawalkeitherafterlunchordinnertogiveyourmetabolismalittleboostafteryourmeal.

WorkWhat do you usually do when you get home after work? Do you watchtelevision?Cookdinner?Today,taketenminutesorsotostretchbeforeyoustart

yourusual“after-work”routine.

EmotionalEmotionsarehighlyhabitual.Wecangetintothehabitofalwaysfeeling“busy”or“overwhelmed”or“stressed.”Today,practicesmilingtwenty-fivetimes.Justtheactofsmilingwilltrickyourbrainintofeelingadifferentway.

FamilyandFriendsWehavecollectivehabitsaswellasindividualhabits.Today,thinkaboutthelasttime youwere togetherwith your family.Write about that time.Did you eat?Playgames?Argue?Whatareyourcollectivehabits?

NutritionMostofushaveformedratherpoornutritionalhabits, includingdrinkingsoda.Don’t drink your calories today. Substitute water or unsweetened iced tea forsugary soda. (Hint: Even diet soda contains sodium, which can exacerbatehypertension.)

EveningWrap-Up

JesusleftthereandwentalongtheSeaofGalilee.Thenhewentuponamountainsideandsatdown.Greatcrowdscametohim,bringingthelame,theblind,thecrippled,themuteandmanyothers,andlaidthemathisfeet;andhe

healedthem.MATTHEW15:29-30

Ourhabits are persistent and tough. It is difficult, even to thepoint of feelingimpossible, tobreakorchange thesehabits.Butwhenwehangon to the rightperspective,wecanseethatwehaveconstanthelpfromtheGodwhowalkswithus.WeareremindedthatGodcaresforourbodies,andsoGodcanhelpuscareforthem.Afterall,Jesushealedthelame,themaimed,theblind,andthemute.Hehealedtheirbodies,andHewillhelpushealourownbodies.

HealingGod,helpmetoseethehabitsthataresodeeplyingrainedinmylifethatIhavebecomeblindtothem.InYourholyname,Amen.

Day9:Triggers

MorningReflection

Ourhabitsdonotworkalone.Mostofushaveemotionalandbehavioraltriggersthat set intomotion behaviors ofwhichwemay ormay not be aware.Asweidentifythosetriggers,wecanbettercontrolthebehaviorsthatarecontributingtoanunhealthylifestyle.Today,aswecontinueonthejourneytowardwellness,wewillfocusonwaystoidentifytriggersandwaystodeprivethosetriggersoftheirpoweroverourbehavior.

FaithLifeQuietmeditation,or“centering,”isawonderfultooltouseinfaithlife.Today,sit for five minutes and concentrate on being quiet. Try to quiet your “innervoice”andcontentyourselfwithbeingstill.

MedicalIntheeventofanemergency,someoneshouldbeabletofindyourmedications.So,onthelistofyourmedicationsthatyoumadeyesterday,makeanotenexttoeach name stating where it is stored (medicine cabinet, refrigerator, bedsidetable,etc.).

MovementToday,eachtimeyouyawnduringtheday,dofivejumpingjacks.Thiswillgiveyouaboostofenergywhenyouarefeelingtiredandwillgiveyouachancetotryanewtrigger.

WorkToday, try to identify yourwork triggers. For example, do you grab a cup ofcoffeeor a sodaevery timeyouwalkpast thebreak room?Trykeeping someherbal tea with you instead. This will help you stay hydrated and avoidbecomingovercaffeinated.

EmotionalEmotionaltriggersareverystrongandoftendifficulttodetect.Today,takesometimetowriteinyourjournalaboutwhatyoudowhenyoufeelhappy,bored,orsad. Knowing our reactions to these emotions can help us avoid unhealthyreactionswhenwehavethem.

FamilyandFriendsFamily and friends provide us with some of our most pronounced triggersbecausefamiliescaneasilyfall intopatternsofbehaviorthatarelargelyoutofour control. The next time you have a family gathering, try to focus on thefellowshipandenjoymentratherthanonfood.

NutritionWhatdoyoureachforassoonasyoufeelalittlebithungry?Today,whenyoufeelhungry,insteadofsnackingrightaway,waituntilyourhungerisata“3”onascalefrom1to10beforeyoureachforahealthysnack.

EveningWrap-Up

Come,allyouwhoarethirsty,cometothewaters;andyouwhohavenomoney,come,buyandeat!Come,buywineandmilkwithoutmoneyandwithoutcost.Whyspendmoneyonwhatisnotbread,andyourlaboronwhatdoesnot

satisfy?Listen,listentome,andeatwhatisgood,andyouwilldelightintherichestoffare.ISAIAH55:1-2

Whenitcomestotriggers,itcanoftenfeellikeweareoutofcontrol.Behaviorsandhabitstakeover,andweendupeatingwhenwehadnointentionofeatingorsittinginfrontofthetelevisionwhenwehadeveryintentionofgettingoutforawalk. Why do you spend your money for that which is not bread? Isaiah isremindingusthatGodwantsustolivelivesfullofnourishment.

LordGod,grantmestrengthtodayasIworktorecognizemytriggersandchangemyhabits.Helpmetolivealifefullofnourishment.InYourholy

name,Amen.

Day10:CleaningHouse

MorningReflection

Our lives, generally speaking, are full of clutter. We are overwhelmed withschedules,tasks,andchoices.Ourpantriesareovercrowded,oftenwithfoodthatishighinsaltandsugar.Aswecontinueonthisjourney,weneedtocleanhouse.Cleaningoutourpantries,ourbedrooms,andourofficescanhelp togiveusacleanslate,sotospeak.Today,wewillfocusonclearingoutthecluttertomakeroomforlivesthatarehealthyandwellnessoriented.

FaithLifeToday,tryagaintosit,quietlymeditatingandcenteringyourself.Clearawaytheclutter ofyourmindand turnyour focus toyourbreathing.Breathe in and letGodin.

MedicalWhen was the last time you cleaned out your medicine cabinet? Lots ofaccidents can be avoided by disposing of expired and oldmedication. Today,take inventory of your medicine cabinet and throw out anything expired orunusable.

MovementTake a half hour today and do some chores around the house. Vacuuming,mopping,dusting,andcleaningcountertopscanallgetyourheartrateupabit.Asanaddedbonus,whenyou’redone,youwillenjoyacleanhouse!

WorkClear some space at workwhere you can store some healthy snacks, such asunsaltednutsordriedfruit.Thenwhenyouhaveabreak,insteadofgoingtothevending machine, reach for your healthy snacks and take a walk around theoffice.

EmotionalTocalmsomeoftheclutterinyourmindtoday,setasidesometime(evenjusttenminutes)totakeahotbath.Asyousoak,focusonbreathinginandout,andletyourbodyrelax.

FamilyandFriendsRecruit some of your family and friends to clean your kitchen and especiallyyourpantry today.Take theopportunity to throwoutexpired foods,aswellashighlyprocessedfoodsthatarehighinsodium,sugar,andfat.

NutritionBe careful of food products labeled “diet.” Sometimes, these items have asignificant amount of sodium. Your daily salt intake should be limited to nomorethan1500mg.

EveningWrap-Up

Itiswritten:“Ibelieved;thereforeIhavespoken.”Sincewehavethatsamespiritoffaith,wealsobelieveandthereforespeak,becauseweknowthattheone

whoraisedtheLordJesusfromthedeadwillalsoraiseuswithJesusandpresentuswithyoutohimself.Allthisisforyourbenefit,sothatthegracethatisreachingmoreandmorepeoplemaycausethanksgivingtooverflowtothe

gloryofGod.2CORINTHIANS4:13-15

Asweclear the clutter fromourpantries, ourminds, andourdesks,wemakeroomforourownwellness.Paul,inhislettertotheCorinthians,remindsusoftheimportanceofspiritualrenewal.Whenwegetlostintheclutterofourlives,wecannotseeeventhepossibilityforrenewal.SothefirststepistomakeroomforGod.

HeavenlyGod,givemewisdomandpatienceasImakeroomforYouandforwellnessinmylife.InYourholyname,Amen.

Day11:Attitude

MorningReflection

WhenMarcus learnedabouthisneed forsurgery,hewasangryand frustrated.But afterward, he credited all those long hours of exercise with his ability tomakeaspeedyrecovery.Whenwefindourselvesinthemidstofahealthcrisis,itcanbeveryeasy to feelangry, frustrated,or tempted togiveup. Itmayfeellikethereisnothingthatwecando.Thisfeeling,despitehowstrongitmightbe,issimplynottrue.Butinordertotrulychange,wemusthaveapositiveattitudeandacknowledgethatchangeispossible,eventhoughitmaybedifficult.

FaithLifeTake a short walk today. While you walk, pray that God will give youencouragementtocontinueonthisjourney.Whenyoufinishyourwalk,haveaglassofwaterandrememberthatGodhasprovidedthatwaterforyou.

MedicalRemember that medications often have side effects—some are physical andsomeareemotional.Ifyouarehavingemotionalsideeffects(suchasdepression,anxiety, euphoria) or physical side effects, let your doctor know as soon aspossible.

MovementExerciseproducesendorphins,whichare“happy”hormones.Today, ifyouarefeeling down or discouraged, do twenty-five jumping jacks or twenty-fivelunges.Themovementshouldgiveyourmoodasmallboost.

WorkIfyouarehavingadifficultdayatwork,plantodosomethingyouenjoywhenthedayisdone(cookadeliciousdinner,goforawalkoutside,etc.).Writeyourplanonanotecardthatyoucanleaveinavisibleplace.

EmotionalWhenyouaretiredandsleepdeprived,havingapositiveattitudebecomesevenmore difficult than it might normally be. Tonight, try to get to bed at areasonablehour,allowingseventoeighthoursforsleep.

FamilyandFriendsYourfamilyandfriendscanbeawonderfulsourceofencouragementwhenyouare feeling discouraged.Today,make a list of five friends or familymemberswhowillhelpyouattimeswhenyouneedsomeencouragement.

NutritionSometimeshealthyeating isallaboutattitude.Thinkaboutahealthyfoodyoudidn’t like as a child and that you like now.Howdid your attitude about thatfoodchange?Whatcausedyoutofinallygivethatfoodatry?

EveningWrap-Up

“Cometome,allyouwhoarewearyandburdened,andIwillgiveyourest.Takemyyokeuponyouandlearnfromme,forIamgentleandhumbleinheart,andyouwillfindrestforyoursouls.Formyyokeiseasyandmyburdenislight.”

MATTHEW11:28-30

Discouragementisapartofanyjourney,particularlywhenitcomestowellness.Afterall,mostofusseekhelpandchangeonlyoncewe’vebeengivenaseriouswake-upcall.Becauseofthat, itmightseemeasiertogiveupthantocontinueon the journey.But Jesus reminds us thatHewill lighten the burden.On thisjourney towardwellness,whenwe feel discouraged,we can turn to Jesus andhandoverourburden.WecanfindalloftheencouragementweneedinGod.

Ever-presentGod,grantmeencouragementtoday.AsIcontinueonthisjourney,helpmetohandovermyburdenstoYou.InYourholyname,

Amen.

Day12:Wholeness

MorningReflection

Bythispointinourjourney,onethingshouldbeclear:wearenotfocusingononlyoneaspectofwellness.Thisisbecausewellnessisaboutthewholeperson—bodyandspirit.Godcreatedusaswholeselves,andsoaswecontinueonthisjourney,weoughttobeturningourfocustowardourwholeself.Today,wewillconsiderourwholeselvesasapartofGod’screation,focusingonwaysthatwecanappreciateandcareforourselvesasawholeinsteadofindividual,separateparts.

FaithLifeTake fiveminutes today to pray—but don’t sit down!While youpray,wiggleyourfingersandyourtoes.Takeadeepbreathinandletitout.Thinkabouthowyourentirebodycanpray,ratherthanjustyourspirit.

MedicalInadditiontoprescriptionmedication,doyoutakeover-the-countermedicationand/orvitamins?Becertaintoincludethoseonyourlistofmedicationsfortherefrigeratorandtheemergencycontact.

MovementToday, put on somemusic and spend some timedancing.Donotworry aboutlookingsilly.Feelyourbodymove—yourhead,yourback,yourlegs.Havefunasyoufeelyourbodyworkingasawholeunittogether.

WorkMost of us work using one aspect of our personality more than other parts.Today,trytotakefiveminutesatworkanduseanotheraspectofyourbodyorpersonality.Ifyousitatacomputerallday,goforashortwalk.Ifyou’reonthephone,takeamomenttostretch,andifyoustandallday,findaquietplacetositdown.

EmotionalIfyou start feelingpulled in seventeendifferentdirections today,pullyourselftogetherbytakingahotshower.Thewatercandrownoutsomeofthenoiseofyourlife,andwhenyouarefinished,youwillfeelalittlemore“whole.”

FamilyandFriendsToday, make a list of the different ways that your friends care for you. Hasanyoneeverbroughtyousoupwhenyouweresick?Doyouhavesomeoneyoucan call when you are feeling down? Realize that your friends care for yourwholeself.

NutritionRememberthatatrulybalanceddietincludesnutrientsfromavarietyofsources.Today,makeamealincludingavarietyofvegetables,grains,andproteins.Payspecialattentiontoyoursodiumlevel!

EveningWrap-Up

Ifthewholebodywereaneye,wherewouldthesenseofhearingbe?Ifthewholebodywereanear,wherewouldthesenseofsmellbe?ButinfactGodhasplaced

thepartsinthebody,everyoneofthem,justashewantedthemtobe.1CORINTHIANS12:17-18

Even though this journey is specifically about hypertension, this is truly ajourney toward wellness, and we cannot get to our intended destination byignoring ourwhole selves or favoring one part or another. In his letter to theCorinthians,PaulremindsusthatGodhasarrangedthemembersofthebodytowork inconcert.Godhascreateduswhole.Godhasgivenus thegiftofbodyandspirit—thegiftofwholeness.Soasweproceedonthisjourney,letustakecaretorememberourownwholeness.

Godofhealing,thankYouforthegiftofwholeness.Helpmetodaytocontinueonthisjourneyasawholeperson,asYoucreatedme.InYour

holyname,Amen.

Day13:Enjoyment

MorningReflection

While the journey to wellness is not always smooth, we should find ways toenjoyourselves.Whenwedothis,wearemorelikelytokeepapositiveattitudeandtostickwiththejourney.Wearealsolesslikelytobecomediscouragedandto fall away from the journey ifwearehavingagood timealong theway.Sotoday,wewillturnourfocustofindingwaystoenjoythisjourneytowellness.

FaithLifeWhile our faith life is important, it does not need to be devoid of enjoyment.Today,whenyoufindyourselflaughingorsmiling,sayaprayerofthanks.

MedicalVitamins and supplements can help youmanage symptoms and can help youavoidmorepotentmedications (and theirpotential sideeffects).Thenext timeyou seeyourprimarycareprovider, talk tohimorher about supplements thatyoucouldtaketoimproveyourwell-being.

MovementTrynottolookatexerciseasachore.Instead,trytofindwaystomoveandbeactive that you enjoy. Go for a walk or play a game of basketball. Makingactivitiesfunwillincreaseyourchancesofstayingactive.

WorkWhilework isnotoftenconsideredfun, findingaspectsofyourwork thatyou

enjoy can help. Today,make a list of some things that you enjoy about yourwork,evenifitisassimpleaslikingthepeopleyouworkwith.

EmotionalIfwedonotspendtimeenjoyingourselves,wecaneasilybecomeoverwhelmed.Today,spendat least tenminutesdoingsomethingyoutrulyenjoy.Tryto taketimeeachdaytodosomethingyoulike.

FamilyandFriendsOurfamilyandfriendscanreallyhelpustofindenjoymentwhenwearefeelingoverwhelmed.Today,scheduleaneveningoutwithsomefriendsandfamily.Gotoahealthyrestaurantandtrysomethingonthemenuthatyoumaynothavehadotherwise.

NutritionThenexttimeyouareinvitedtoaparty,takesomebakedtortillachipsandfreshsalsa,orfresh-cutvegetableswithhummusdip.Thisisahealthieralternativetopotatochipsandcream-baseddip.

EveningWrap-Up

ThenMiriamtheprophet,Aaron’ssister,tookatimbrelinherhand,andallthewomenfollowedher,withtimbrelsanddancing.Miriamsangtothem:“SingtotheLORD,forheishighlyexalted.Bothhorseanddriverhehashurledintothe

sea.”EXODUS15:20-21

AfterGodliberatedtheIsraelitesfromEgypt,weare told thatbothMosesandMiriam sang and danced. They praisedGod for all of the good thatGod haddone.ThoughtheywereonthejourneytothePromisedLand,theystilltookthetimetodanceontheway.Onourjourneytowellness,weshouldalsotakethetimetodance.LikeMosesandMiriam,wecancelebrateandenjoyourtimeonthejourney.Goddoesnotwaittojoinuswhenwegettoourdestination.Rather,Godisonthejourneywithus.

Godofsalvation,thankYouforthisjourney.Helpmetodayandalldaystoenjoytheadventure.InYourholyname,Amen.

Day14:Thanksgiving

MorningReflection

JustasMiriamandMosesgavethanksinthewildernesswhentheyhadescapedEgypt,soshouldwegivethankseachdayonourownjourneytowardwellness.Wehavereachedtheendofthesecondweek,andwearestartingtogetintothegroove of this journey. When we stop and give thanks, we can gain a newperspective, realizing more fully what we’ve been given. So today, we givethanksforthepastweekandlookforwardtotheweekstocome.

FaithLifeOneofthemostimportantaspectsofourfaithisthankfulness.Today,makealistof the things forwhich you are thankful.At the end of the day, say a prayer,readingthelist.

MedicalRefillingprescriptionmedicationscanbedifficulttoremember,butitiscrucialforyourhealth.Ifyourpharmacyhasanautomaticrefillprogram,useit.Itwillhelpyoutofillyourprescriptionsontime.

MovementWhenrunningerrands, ifyoumuststand in line,use the time toexerciseyouranklesandcalvesbydoingsomecalfraises.Riseontoyourtoesandletyourselfbackdown.Thiswillgiveyoua littleexerciseandsomething todowhileyoustandinline.

WorkWhenyougetfrustratedatwork,takeamomenttobreathe.Takeadeepbreathandsayashortprayerofthanks.Thiscanhelpyoutotakeastepbackandgetsomeperspectivebeforebecomingoverwhelmed.

EmotionalGratefulness is an attitude thatwe can practice.Whenwe rememberwhatwehavebeengiven,someofthethingsthatcauseusstressmightnotfeelquitesobig.Today,whenyoustart tofeelstress,simplybreatheandsay thephrase,“Iamgrateful,”beforeyoumoveforward.

FamilyandFriendsAreyou thankful foryour friendsandfamily?Do theyknowit?Today, takeamomentandtellone(ormore)ofyourfriendsandfamilymembersthatyouarethankfulfortheirpresenceinyourlife.

NutritionFruitsandvegetablesarehealthiestwhentheyareclosest to theirnaturalstate.Today,eattwofruitsorvegetableseitherraworlightlysteamed.Don’tforgettogivethanksbeforeyoueat!

EveningWrap-Up

ForIreceivedfromtheLordwhatIalsopassedontoyou:TheLordJesus,onthenighthewasbetrayed,tookbread,andwhenhehadgiventhanks,hebrokeitandsaid,“Thisismybody,whichisforyou;dothisinremembranceofme.”

1CORINTHIANS11:23-24

At the end of thisweek,we are called to be thankful for the bodiesGod hasgivenusandfor the food thatGodprovides.Paul remindsus that,evenat theLastSupper, Jesusmadesure to return thanks for thebread thatHebrokeandsharedwithHisdisciples.Sowhenweeat,wecanbethankfulthatGodbreaksbreadwithus.

GivingGod,makemethankfulforallYouhavegivenme.InYourholyname,Amen.

Week3

Arthur’sStory

Arthurisapublicschoollibrarianwhowasdescribedaskindheartedandgentle—but only by his wife! To other people, Arthur was stubborn,difficult,andevensometimesrude.Afterhiswifebecameill,Arthurbecameeven more withdrawn and frustrating. He suffered from severe leg pain andhypertensionandcouldbarelywalk.Healsofoundthathiswifecouldnolongerpreparefoodforeitherofthemandthathehadtolearntocooktofeedhimselfandhiswife.

With no place else to go (and no other way of learning how to cook!),Arthur reluctantly signed up for the nutrition classes at ChurchHealthCenterWellness.Hebegangoingeverymorningwiththeintentoflearningthebasicsofhowtocookbutfoundhimselfenjoyingtheclassesandtakingbettercareofhishealth. The class instructor says that, though he started the class grumpy andcomplaining,hismoodsoftenedashecontinuedtoattend.

When hiswife died, the nutrition classes became away to dealwith hisgrief. His instructor suggested that he quit using salt, and so he filled hissaltshakerwithdriedherbsandlearnednewrecipes.Oversometime,hisbloodpressuredecreased.Recently,Arthur’snutritionclassmateshelpedhimplantanherbgarden in his backyard.This past autumn,Arthur reapedhis first harvestandhunghisherbstodry.Hecontinuestolearnnewandbetterrecipesandcareforhishypertensionusingthosefragrantherbsharvestedfromhisgarden.

The class instructor says that, though he started the class grumpy andcomplaining,hismoodsoftenedashecontinuedtoattend.

Day15:Balance

MorningReflection

Managing hypertension, as with all of wellness, is about finding balance.Balanceddiet,balancedexercise,andlife-workbalancesareallvery importantwhenitcomestolivingawellness-orientedlife.Ofcourse,achievingbalanceisofteneasiersaidthandone.Arthurwasn’tabletofindbalancebetweenhismoodand his responsibilities at home until he found some friends at the WellnessCenter.Weallgetbusyandoverwhelmedandthenitiseasytofallbackintooldunhealthyhabitsandbehaviors.Thisweek,wewillturnourfocustoachievingandmaintainingabalancedandwellness-orientedlife.

FaithLifeGo for a walking meditation today. Walk for about ten minutes around yourhouse,aroundyourblock,orevenaroundyourworkplace.Asyouwalk,makean effort to notice the wonderful way that your body is put together and thebalancethathelpsyoutowalk.

MedicalKnow your numbers. Talk to your doctor about what good blood pressurenumbers are for you andwhat your goal is for a healthy reading.Write downyourbloodpressurenumbertoremindyourselfwhenyoucheckyourreadings.

MovementThereisnomovementwithoutbalance.Today,spendtenminutesbalancingononefootatatime.Balanceaslongasyoucanononefootandthenswitchtothe

other.Bybalancing,youwillbuildstrengthinyourcalvesandankles,aswellasinyourabdomenandback.

WorkManyof us talk about finding the right “balance” betweenwork and personallife.Today,takefiveminutesandwriteaboutwhattherightbalancelooksliketoyou,whetheryouhavecurrentlyachieveditornot.

EmotionalBalancingbusynesswithdowntime isvery important tomaintainingemotionalwellness.Today,taketenminutestositandrelax.Takesomedeepbreathsinandout.Closeyoureyes.Relax.

FamilyandFriendsAllofuscanloseourbalancefromtimetotime.Itisatthosetimeswhenitismostimportanttoreachoutforsupport.Today,goforabriskwalkwithafriendorfamilymemberwhomighthelptosupportyouonyourjourney.

NutritionAs with general wellness, good nutrition is mostly about balance andmoderation. In particular, good nutrition includes appropriate portion size.Today,keepalogofthethingsyoueatandincludetheportionsize.Rememberthatoneportionofmeatshouldbeaboutthesizeofadeckofcards.

EveningWrap-Up

Instead,speakingthetruthinlove,wewillgrowtobecomeineveryrespectthematurebodyofhimwhoisthehead,thatis,Christ.Fromhimthewholebody,joinedandheldtogetherbyeverysupportingligament,growsandbuildsitself

upinlove,aseachpartdoesitswork.EPHESIANS4:15-16

Wellnessmeansbalance,particularlywhenitcomestomanaginghypertension.Hypertension comes about, in many cases, as a result of having an out-of-balancelife.Aswecontinueonthejourney,wecantrytofindtherightbalancein life. In the passage from Ephesians, we are reminded of the balance withwhichGod has created our bodies. Because of this balance,we can trust thatGodwalkswithusaswetrytofindthatbalance.

GodofWisdom,thankYouforthegiftofthisbalancedbody.WalkwithmeasItrytoachievebalanceonthisjourney.InYourholyname,Amen.

Day16:Grace

MorningReflection

Howoftendoweclingtotheideathatwemust“doitall?”Inanattempttobestrong,wesometimesrefusehelpandaddstresstoourliveswhenwemightbebetteroffacceptingthehelpinghandsofferedtous.Inparticular,wesometimesforgetthatGodisgraciousandthatGodgivesusgrace,hope,andstrengthwhenweleanintothatgrace.Today,wewillturnourfocustothegracethatGodoffersus.

FaithLifeToday,readMatthew19:26.Takefiveminutesandwriteaboutimpossibility.DoanyofyourgoalsfromWeek1feel impossible?HowmightGodgiveyou thegracetofaceevenseeminglyimpossibletasks?

MedicalManycommunitieshaveclinics thatcanhelppeoplewhocan’taffordmedicalcare.Todayfindacommunitycenterorclinicthatcanofferyouahelpinghandwithyourneedsorsomeoneyouknow.

MovementToday, spend tenminutes stretching. Try to touch your toes, reach your armsacrossyourchest,andstretchyourback.Ifyourmusclesarecold,donotstretchtoofar!

Work

Isyourofficebreakroomalwaysfulloftreatssuchasbirthdaycake,donuts,orbagels?Offerabalancetosomeof theseunhealthysnacksbybringinghealthysnackstoshare,suchasafruitandvegetableplate.

EmotionalLearning tomanage stress isvery important tomanaginghypertension.Today,take a slowwalk, focusingonyour breathing and lettinggoof the things thatleaveyouoverwhelmed.

FamilyandFriendsDoyouandyourfamilyhavedinnertogether?Today,planafamilydinnermadeup ofmostly vegetables. Include a lean protein and a small serving ofwholegrains(suchasbrownrice,barley,orwhole-wheatpasta).

NutritionDepriving yourself entirely of the foods you love makes you more likely tobinge.Balanceastrictfoodintakeandcaloriecountingwithanoccasionalsmalltreat. Today, treat yourself to a sensible treat, such as a small serving of darkchocolateorascoopoflow-fatfrozenyogurt.

EveningWrap-Up

Myheartisnotproud,LORD,myeyesarenothaughty;Idonotconcernmyselfwithgreatmattersorthingstoowonderfulforme.ButIhavecalmedandquieted

myself,Iamlikeaweanedchildwithitsmother;likeaweanedchildIamcontent.Israel,putyourhopeintheLORDbothnowandforevermore.

PSALM131:1-3

Managing hypertension requires achieving an overall balance betweenmedications,lifestyle,diet,exercise,stress,andotherfactors.Allofthiscanbeoverwhelmingandcanevencauseusmorestressthanthestresswebeganwith!Butifwecanremembertoquietourselves,Godoffersushopeandbalance,evenwhenwehavedifficultyfindingthatbalanceourselves.Onsomedays,ourjobistosimplyquietoursoulsandgiveintothegracethatGodoffers.

GraciousGod,grantmethegraceandquiettofindbalanceonmyjourneytowellness.InYourholyname,Amen.

Day17:BalancedSenses

MorningReflection

Ourperspectiveofwellnessisoftenlimitedtonumbersonascale.Butwellnessisaboutmuchmorethanweight.Wellnessisaboutincorporatingallthesenses.God,afterall,hasgivenustheblessingofsight,smell,sound,taste,andtouch.Itmakessense,sinceGodhascreateduswithallofthosesenses,thatawellness-orientedlifestylewouldincludeallofoursenses.Today,wewillturnourfocustothesenseswithwhichwehavebeenblessed.

FaithLifeRememberthatGodshowsupineveryaspectofourlives, includingourfood.Today,beforeeachmeal,sayaprayer.ThankGodfortheflavorsandthecolorsinyourfood.

MedicalRemember that your current medical state is closely related to your familyhistory. Today, write out a brief medical history of your family. Pay specialattentiontohypertensionandheartdisease.Keepyourmedicalhistorycloseby,alongwithyourlistofmedications.

MovementGoforawalktoday,andasyouwalk,observeallofthecolors,smells,andeventastes.Payattentiontotheaironyourskinandthemovementofyourbody.Sayaprayerofthanksforallofthosesensationsasyoumove.

WorkIf youbecomebored atwork today, trynot to resort to eating. Instead, take amomentandmakea listof fifteen things thatyoucansee,smell, feel,hear,ortaste.Thensayasmallprayerofthanks.

EmotionalWhenouremotionsflareupandwebecomeoverwhelmedbystress,ourbloodpressuregoesup. Inmanaginghypertension,wemust try to limit thatsurgeofblood pressure. Today, practice deep breathing to bring down your bloodpressureduringtimesofstress.

FamilyandFriendsHealthyrelationshipscanbringbalancetoyourlifeinmanywaysbutespeciallybyofferingfellowshipandfun.Today,callafriendorafamilymemberandhavesomefunbydancing tomusicorshoppingata farmers’market forgoodlocalfreshproduce.

NutritionInmanaginghypertension,itisimportanttolimitsaltintake.Today,tryaddingflavor to your food by adding herbs and spices, such as basil, parsley, orrosemary.Addflavortoasandwichbyaddingwatercressorcabbageinsteadoflettuce.

EveningWrap-Up

WhenJohn,whowasinprison,heardaboutthedeedsoftheMessiah,hesenthisdisciplestoaskhim,“Areyoutheonewhoistocome,orshouldweexpect

someoneelse?”Jesusreplied,“GobackandreporttoJohnwhatyouhearandsee:Theblindreceivesight,thelamewalk,thosewhohaveleprosyarecleansed,thedeafhear,thedeadareraised,andthegoodnewsisproclaimedtothepoor.”

MATTHEW11:2-5

Godcreateduswithallofoursenses.Andthen,Jesussawfittogranthearingtothe deaf and sight to the blind.Godhas filled thisworldwith beauty and hasblessed uswith the senses to be able to appreciate that beauty.Whenwe livewellness-oriented lives, we live lives that are well balanced in all of God’screation.

GodofCreation,Youhavefilledmylifewithbeautifulcolors,tastes,andsmells.HelpmetolivemylifeinthefullnessofYourcreation.InYour

holyname,Amen.

Day18:OurComfortZone

MorningReflection

As we work to change our lives, we often find ourselves thrust out of ourcomfort zone and into foreign territory. Arthur never would have joined acookingclass,buthehadtolearntoenjoyandutilizethisnewopportunity.Onthisjourneytowellness,weareaskedtotrynewfoods, tomoveinnewways,andtopushlimitsthathavebeenconfining.Butwellnessisaboutchanginganentirelifestyle,whichincludesventuringoutbeyondourlimits.Today,wewillfocusonmovingbeyondourcomfortzonesandstrikingbalanceinthewellnesszone.

FaithLifeReadExodus 3,whereGod appears toMoses in the burning bush.Whenyouhavefinished,spendfiveminuteswritingaboutbeingcalledoutofyourcomfortzone.DoyoufeelGod’sassurance,“Iwillbewithyou”?

MedicalItisimportantforyoutoknowthesymptomsofastroke:weaknessinonearmorleg,lossoffeelingononeside,blindnessinoneeye,difficultytalking,lossofbalance. If you have any of these symptoms—or know of someone who isexperiencingthem—youshouldseekmedicalhelpimmediately.

MovementAhealthyexercise regimenconsistsofbuildingouraerobic strength,muscularstrengthandendurance,andflexibility.Today,dothreesetsoftenwallpushups

tostartbuildingyourupper-bodystrength.

WorkWhen you begin to feel tired or bored atwork, pay attention to your posture.Goodposturehelpsyoutobreathe,increasesstrengthinyourbackandabdomen,andcangiveyouaboostofenergywhenyouneedit.

EmotionalLeaving your comfort zone can cause a great deal of anxiety or even panic.Today,ifyoubegintofeelanxiousaboutleavingyourcomfortzone,slowdown,takeseveraldeepbreaths,andtellyourselfoutloudthatyouaresafe.

FamilyandFriendsWhen we are making changes in our lives, we might find ourselves inopportunitiestomakenewfriends.Today,sayhellotosomeoneyourarelytalkto,ortrytothinkofapersonwithwhomyoucoulddevelopanewfriendship.

NutritionEating awellness-oriented dietmeans leaving behind food habits thatmay becomfortable and even comforting. Today, try a new food, paying particularattentiontothesaltcontent.(Hint:Donotaddanysaltuntilafteryouhavetastedadish.)

EveningWrap-Up

Butnow,thisiswhattheLORDsays—hewhocreatedyou,Jacob,hewhoformedyou,Israel:“Donotfear,forIhaveredeemedyou;Ihavesummonedyoubyname;youaremine.Whenyoupassthroughthewaters,Iwillbewithyou;andwhenyoupassthroughtherivers,theywillnotsweepoveryou.Whenyouwalkthroughthefire,youwillnotbeburned;theflameswillnotsetyouablaze.”

ISAIAH43:1-2

Aswecontinueonthisjourneytowardwellness,weareaskedtimeandagaintotrynewthings.Weaskourbodiestomovewithexercise.Weaskourtastebudstoappreciatedifferentflavors.Weareaskedtostepoutofourcomfortzoneinanynumberofways,eachofwhichmightbefrightening.ButIsaiahassuresusthatGodiswithus.

FaithfulGod,walkwithmetodayasImoveintounfamiliarplaces.Helpmetostepoutsideofmycomfortzone.InYourholyname,Amen.

Day19:Purpose

MorningReflection

As we progress on this journey, we need to step back and reevaluate ourprogress,lookingparticularlytotheinitialgoalsthatwesetinthefirstweekofthis journey. Inotherwords,wemust reconnectwithourpurposeforbeingonthe journey.Keep inmind thatpurposeswilldiffer fromperson topersonandmayevenchangeforonepersonfromdaytodayormomenttomoment.Today,wewilltouchbaseonceagainwithourpurposeforthejourney.

FaithLifeWhatwereyourgoals foryour faith life inWeek1?Today, rereadyourgoals,andthenspendfiveminuteswritingaboutyourprogress.Haveanyofyourgoalschanged?Haveyoumadeprogresswhereyouhadn’texpected?

MedicalHypertensive people are at a higher risk for heart attack. The symptoms of aheart attack include: chest discomfort; discomfort in one or both arms, back,neck,orjaw;shortnessofbreath;coldsweats; light-headedness;andnausea.Ifyou experience any of these symptoms—or know of someone who isexperiencingthem—seekmedicalattentionimmediately!

MovementInWeek1,youwentforawalk.Goforawalktoday.Donotexhaustyourself,butpushyourself towalkasfarasyoucan.Write inyourjournal theprogressthatyouhavemade.

WorkToday, take a copy of your list of medications, vitamins, over-the-countermedications,andfamilyhistory tokeepatwork.Keep the list inanaccessibleplace.

EmotionalConnectingwith our purpose on the journey can help us to gain stability andperspective as we go through periods of change. Today, spend ten minuteswritinginyourjournalaboutyourpurposeonthiswellnessjourney.

FamilyandFriendsFamily and friends can be strong reminders of the purpose that we set forourselves. Today, have a healthymeal with your family or some friends, andenjoythesocialanchorthatyouhaveinyoursupportsystem.

NutritionWhathaschangedinyourdietsinceyoustartedonthisjourney?Takeamomentandwriteoutyourgrocerylistfromthisweek.CompareitwiththegrocerylistyoumadeduringWeek1.Whathaschanged?Whathasstayedthesame?

EveningWrap-Up

Thereisatimeforeverything,andaseasonforeveryactivityundertheheavens:atimetobebornandatimetodie,atimetoplantandatimetouproot,atimetokillandatimetoheal,atimetoteardownandatimetobuild,atimetoweep

andatimetolaugh,atimetomournandatimetodance,atimetoscatterstonesandatimetogatherthem,atimetoembraceandatimetorefrainfrom

embracing.ECCLESIASTES3:1-5

As we pause and consider our purpose at this particular moment on thisparticular journey,wemustremember thatourpurposefits intoGod’screationquite beautifully, as we are reminded in this passage from Ecclesiastes. Godgivesuslifeandpurpose,whichfitbeautifullywithGod’slargercreation.It isthatpurposethatcananchoruswhenwefeeldiscouragedorlostonthejourney.

LovingGod,helpmetorememberpurpose—bothmineandYours—onthisjourney.InYourholyname,Amen.

Day20:Change

MorningReflection

This journey is all about change. Change, even the most strived-for change,comeswith its fairshareofchallenges.Arthur’s lifewaschangeddramaticallywiththedeathofhiswifeandhisnewfriendshipsattheChurchHealthCenter.Withallofthechangesthatarehappeningnowallatthesametime,wecangetthrown a little off-kilter. So todaywewill turn our focus on how to keep ourbalanceinthemidstofthischange.

FaithLifeDoyouhavea“go-to”Bibleversethatyoureturntowhenyouneedcomfortorsupport? Today, spend ten minutes reflecting on one verse that anchors you.Rememberthatyouhaveanchorseveninthemidstofchange.

MedicalIfpossible,haveaplaceatworkwhereyoucankeepmedicationthatyouneedduring the day, instead of taking yourmedicationwith you towork each day.Makesuretheyarewelllabeled!

MovementToday, if you are running errands, park your car in the parking space farthestawayfromtheentrancetothestore.Addstepstoyourdaybyforcingyourselftowalkfarthertothestore.

Work

Whenworkbecomestopsy-turvy,itcanbeveryeasytostress-eatwithoutevenrecognizingwhatyouaredoing.Today,ifyoustarttofeeloverwhelmedatwork,don’t head for the vending machines; head for the door! Take a short breakoutside,breatheinsomefreshair,andletyourbodyrelaxbeforegettingbacktowork.

EmotionalMany of us, in the past, have dealt with the discomfort of change by eating.Today,makea listof things thatyoucando togiveyourselfcomfort thatwillhelponyourjourney.Goforawalk,forexample,orreadabook.

FamilyandFriendsWhenwasthelasttimeyoucontactedanoldfriend?Writeyourfriendsanote,e-mail,textmessage,orjustcallthemuponthephone.

NutritionSaladsaredefinitelyhealthy,butbecarefulofthedressingandcheese!Uselow-fat cheese, and substitute cream-based or mayonnaise-based dressings (likeranchorThousandIsland)withavinaigretteorevenjustsomevinegarandoilwithalittlepepperandoregano.

EveningWrap-Up

Rememberyourleaders,whospokethewordofGodtoyou.Considertheoutcomeoftheirwayoflifeandimitatetheirfaith.JesusChrististhesame

yesterdayandtodayandforever.Donotbecarriedawaybyallkindsofstrangeteachings.Itisgoodforourheartstobestrengthenedbygrace,notbyeatingceremonialfoods,whichisofnobenefittothosewhodoso....ThroughJesus,therefore,letuscontinuallyoffertoGodasacrificeofpraise—thefruitoflips

thatopenlyprofesshisname.HEBREWS13:7-9,15

Changehappens in life.Butwhenweareactivelyworking tochangemultipleaspects of our lives, change can actually takeus by surprise andknockus offbalance.InthelettertotheHebrews,weareremindedthatall thingschange—except for Jesus Christ. “Jesus Christ is the same yesterday and today andforever.”Whenwefeelwehavelostouranchorinaseaofchange,JesusChrististheanchor.

Life-sustainingLord,thankYouforYourconstancyandYourunchangingloveandsupport.Todayinthemidstofchange,remindmethatYouare

myanchor.InYourholyname,Amen.

Day21:TheHalfwayPoint

MorningReflection

Congratulations!Attheendofthisweek,wearenowmidwaythroughthissix-week journey. At the halfway point, we may feel both excitement anddiscouragement:encouragementfor thedistancewehavecovered,andperhapssome discouragement for the distance yet to travel. Because of thatdiscouragement,weneed to stockuponencouragement so thatwedonot runoutofsteam.We’re in themiddleof therace,andnowis the timetodigdeepandtapthoseextrastoresofendurancetocontinueonthejourney.

FaithLifeEndurancecomeswithpeace,andpeaceoftencomeswithquiet.Today,practicesittingquietly.Taketimetositquietlyandbreathe.ReflectonthejourneytothispointandhowGodhasbeenpresentwithyou.

MedicalWhatareyourlongtermhealthgoals?Keepinmindthatquickfixesinmedicineare generally not longterm solutions. The next time you have a doctor’sappointment,talktoyourcareprovideraboutyourlongtermhealthgoals.

MovementToday,dosomejumpingjacks.Tryasetoffifteen,takeaone-minutebreak,andthendoitagain.Trythatthreetimesthroughouttheday.Rememberthatinordertobuildendurance,wemustoccasionallypushlimits.

WorkWhenyoutakeyourbreakatwork,doyoucraveaspecificfood?Thismaybehabitualeating.Today,ifyoufeelhungryatwork,drinksomewaterorsnackonsomechopped,freshvegetablesinsteadofheadingforthevendingmachines.

EmotionalMarathon runnerswill tell you that endurance is at least as emotional as it isphysical. Today spend five minutes concentrating on breathing and repeat toyourselfthatyoucancontinueonthisjourney.Trynottotellyourselfthatthisissomethingthatyoucannotdo.

FamilyandFriendsFriendsareanimportantpartofencouragement.Today,scheduleadinnerwithsomeofyourfriendswhowillgiveyouencouragementforthejourney.

NutritionFor dessert tonight, instead of a sugar-rich and fatty dessert, try grilling somefruitkabobsandeatingthemwithlow-fatyogurtorricottacheese.Grillingthefruitwill bring some of the natural sugars to the surface andwill add a littlenaturalsweetness.

EveningWrap-Up

AndprayintheSpiritonalloccasionswithallkindsofprayersandrequests.Withthisinmind,bealertandalwayskeeponprayingforalltheLord’speople.Prayalsoforme,thatwheneverIspeak,wordsmaybegivenmesothatIwillfearlesslymakeknownthemysteryofthegospel,forwhichIamanambassador

inchains.PraythatImaydeclareitfearlessly,asIshould.EPHESIANS6:18-20

The journey towellness and tomanaging hypertension is a lifelong one. Thissix-weekjourneyishalfwaydone,butasfaraswehavecome,westillhaveanequaldistancetogo.Atthispointinthejourney,itcanbeeasyandunsettlingtolookathowfarwehaveyettotravel.InhislettertotheEphesians,Paulgivesusencouragementtoprayatalltimes.Thatprayergivesusstrengthforthejourney.

LordGod,thankYouforbringingmethisfaronthejourney.Givemestrengthandendurancetocontinue.InYourholyname,Amen.

Week4

Alejandra’sStory

ThefirsttimeAlejandracametotheChurchHealthCenter,sheparkedinthe space reserved for the handicapped drivers and walked in with acane. She struggled with arthritis and chronic pain, and her care providerrecommended that she lose weight because her blood pressure had reached adangerouslyhighpoint.

AtfirstAlejandrawasonlyabletoexerciseinthetherapeuticpool,whichisdesigned specifically for people who have difficulty with movement andwalking.ShestruggledtogettoandfromtheWellnessCenterbuttriedtomakeittoatleastoneclasseveryotherday.Afterseveralmonthsofexercisewiththesupportofthewarmwater,shewasabletobeginwalkingonthetreadmill,ridingthe stationary bike, and doing strength training. She still enjoys the relaxingworkout of the pool classes but has been able to lose more weight in otherexerciseclasses.

Now,Alejandraparkswherevershewants!Shecanwalkmostofthetimewithout any assistance, and her arthritis and hypertension have improveddramatically.Thoughshecontinuestomeetwithherdoctoreveryfourmonths,Alejandraisproudtosaythatherbloodpressureisbackinthesaferange,andsheismaintainingherhealth.

Now,Alejandraparkswherevershewants!

Day22:God’sCreation

MorningReflection

Alejandrareliedonwater,apartofGod’screation,tohelpherexercise.Wesooften look to wellness as simply an individual journey to health, but on thisjourney,weshouldconsiderthatwellnessisaboutbeinggoodstewardsofGod’screation.Afterall,wearecreated inGod’s image!Caring forourownbodies,morethanvanityorevenhealth, isaboutcaringforGod’screation.Todayandthisweek,wewill focus onhowwe can care for ourselves as a part of all ofcreation.

FaithLifePsalm34:8reads,“TasteandseethattheLORDisgood;blessedistheonewhotakes refuge inhim.”Take fiveminutes andwrite about findingGod inmanyaspectsofcreation,includingyourfood.

MedicalGoodmedicineispreventivemedicine.Writethenamesofyourmedicinesanddosageson3″x5″indexcardsandputtheminyourwalletorpurse.Thiswayyouwillalwayshavethemonhand.

MovementExercisinginapoolcanbeagreatwaytoshakeupyourexerciseroutine.Today,takeadipinapoolorinvestigatewhereyoumightfindanaccessiblepoolatagymorcommunitycenter.

WorkAre you able to see outside from your place of work? Today, bring someinspiringpicturestoworktogiveyouabreakfromtheindoorswhenyouneedit.

EmotionalThesoundofwatercanbecalmingtoouremotions.Today,takeafewmomentstolistentothesoundofrunningwaterorthewavesoftheoceanandthinkabouthowthiscanhaveacalminginfluenceonyouremotions.

FamilyandFriendsToday,gotoaparkwithyourfamilyandfriends.EnjoybeingoutsideinGod’screationwiththem.Insteadoffocusingonfood,focusonthefunandbeautyofcreation.

NutritionFor managing hypertension, whole grains are particularly important. In fact,even one serving of whole grains a day can help prevent the exacerbation ofhypertension.Today, replacewhite bread, refined cereals, or pastawithwholegrains: brown rice, whole-grain cereals, or whole-wheat bread, crackers, andpasta.

EveningWrap-Up

Inthebeginning,Lord,youlaidthefoundationsoftheearth,andtheheavensaretheworkofyourhands.Theywillperish,butyouremain;theywillallwearoutlikeagarment.Youwillrollthemuplikearobe;likeagarmenttheywillbe

changed.Butyouremainthesame,andyouryearswillneverend.HEBREWS1:10-12

God’screationispreciousnotonlytoGodbuttoeachofus.Aswecontinueonthisjourney,wecanbeencouragedandinspiredbyGod’sbeautifulcreation.ButaseternalandasbeautifulasGod’screationseemstobe,Godisevenmoreso!God is constant and powerful. And as we progress, we can find comfort andsolaceinGod’seternalpresencewithus,forGodneverends.

PowerfulGod,thankYouforthewonderofYourcreation.HelpmetodaytoappreciateYourcreation,includingmyownbody,andtocareforitthe

bestIcan.InYourholyname,Amen.

Day23:TheSun

MorningReflection

Aswepreparefor theday,whatdowedo?Formostofus,ourmorninglookssomethinglikethis:shower,shave,getdressed,packabag,jumpinthecar,anddrive to work. Once we get to work, we often spend our time inside, beforeheadingbackhometowatchatelevisionshow,makedinner,ordolaundry.WerarelytakethetimeduringthedaytobaskinthelightofGod’screation:thesun.Todaywewillcelebratethesunasitgivesenergytoourlives.

FaithLifeIfyougetstuck in traffic today, rather thancursing thepeoplearoundyou, trypraying.Today,pray,“God,thankYouforthegiftoflight.”

MedicalDoyousmoke?Ifso,itistimetostop.Smokingmakeshypertensionworseandputsyouatahigherriskforstroke,heartattack,heartfailure,andevenkidneyfailure.Talktoyourcareprovideraboutwaysthatyoucangethelpforsmokingcessation.

MovementSpendsometimeoutsidetoday,walkingorevengoingforalightjog.Evenifitiscoldoutside,putonsomelayersandgetoutdoors.

WorkEnjoyingthesuncanbeparticularlydifficultatourjobs,butourworkisnotjust

atourjob.Today,dosomeworkoutside.Washyourcar,mowyourlawn,workinyourgarden.You’llgetsomesunandsomeexercise!

EmotionalThesuncanprovideamuch-neededemotionallift,aswellasvitaminD.Today,find tenminutes tositoutside in thesunandpracticedeepbreathing.Feel thesun’swarmthandtrytoletyourbodyrelaxasyousit.

FamilyandFriendsGoforawalkoutsidewithafriendorfamilymember.Trytoenjoytheoutdoorsandthecompanyofsomeonewhocaresforyou.

NutritionIfyouhavenotdonesoyet,writedownyoursodiumintakeforoneortwodaysthisweek.Howcloseareyouto1500mg?

EveningWrap-Up

AndGodsaid,“Lettherebelight,”andtherewaslight.Godsawthatthelightwasgood,andheseparatedthelightfromthedarkness.Godcalledthelight“day,”andthedarknesshecalled“night.”Andtherewasevening,andthere

wasmorning—thefirstday.GENESIS1:3-5

Godcreatedthesun,givingusagreatgift.However, toooftenwearesobusyweforgettostepintothelightatall!Instead,weshouldbeenjoyingthewondersof God’s creation. The truly amazing thing is if we do enjoy God’s creationresponsibly, we will also be healthier. Enjoying the sunshine responsibly willhelplowerourstressandencourageustoexercise.Furthermore,thesunsimplyfeelsgood.Whatawonderfulgift!

Lightinthedarkness,helpmetodaytomakethemostofYourcreation.EspeciallyhelpmetoenjoythelightthatYouhavegivenme.InYourholy

name,Amen.

Day24:TheAir

MorningReflection

Therehasbeenagreatdealoftalkaboutairpollution,anditistruethatpollutionis a problem. But air is also a gift—one that we often forget about. God hasgivenusthegiftofairtobreathe.Airisbreath,airissmell,airisabreezeonahotday,andairiswarmthcomingfromthefireonacoldday.Sotoday,wearegoingtocelebratethewellnessthatcomeswiththeair.

FaithLifeTherearedozensofverses in theBible abouthowGoduses thewind.Today,readJohn3:8,andwhenyouencounterthewindtoday,takeitasareminderofGod’sSpiritmovingintheworld.

MedicalMake takingyourdailymedicineeasy to remember.Useweeklypill boxes soyou only have to refill it once a week. Keep this in an easy-to-rememberlocation.

MovementToday,trytowalksomeplacewhereyouwouldnormallydrive.Getsomegreatexercisebywalkingandkeepjustalittleofthosepollutantsfromgettingintotheair.

WorkIfyou feelanxietyatwork, try todosomedeepbreathing.Take justaminute

andfocusoncontrollingyourbreathing.Itwillhelptolessenyouranxietyandwillgiveyouaboostofenergyandfocus.

EmotionalAir is a very important part of stress relief. Today, spend fiveminutes sittingwithyourbackstraight,breathing.Breatheinthroughyournoseandoutthroughyourmouth.Ifyoustarttofeellight-headed,trytorelaxyourchestandstomachmuscles.

FamilyandFriendsPrepare a meal today with your family or some friends and enjoy all of thearomas thatyouproduce in thekitchen.The smellsof foodall come from thegiftofair.

NutritionIn addition to increased vegetables, three servings of low-or non-fat dairyproductsdailyhavebeenshowntolowerbloodpressure.Today,tryeatingacupofnon-fatyogurtorcottagecheese fora snackanddrinkaglassof skimor1percentmilkwithlunch.

EveningWrap-Up

AndGodsaid,“Lettherebeavaultbetweenthewaterstoseparatewaterfromwater.”SoGodmadethevaultandseparatedthewaterunderthevaultfromthe

wateraboveit.Anditwasso.Godcalledthevault“sky.”Andtherewasevening,andtherewasmorning—thesecondday.

GENESIS1:6-8

Airisbreathandistrulythatwhichgivesuslife.Butitoftengoesunnoticed.Wecannotseeair,butwecanfeelitinabreezeonahotdayorinheatonacoldday.Wecansmellitcomingfromadeliciousmeal.SotodayisaperfectdaytostopandtakenoticeofGod’swonderinthecreationoftheair.

Spirit-filledGod,thankYouforgivingmebreath.HelpmetodaytoslowdownandnoticethegiftandthebeautyoftheveryairthatIbreathe.In

Yourname,Amen.

Day25:Water

MorningReflection

We already saw how helpfulwaterwas forAlejandra.Water covers about 70percent of the earth’s surface, and our own bodies aremade up of 57 percentwater on average. Water also provides us opportunities to have fun—whileswimming or on vacations to lakes and beaches. Rain gives us not only thepossibilityforgrowingfoodbutalsothelushandbeautifultreesandflowersinour neighborhoods.And yet,mostmedical experts agree thatwe generally donotdrinkenoughwater.Today,wewillfocusonGod’sgiftofwater.

FaithLifeThenexttimeitrains,trytothinkoftherainasablessing.Today,writeaprayerthankingGodfortheblessingofwater.

MedicalObesitytendstoreducethepercentageofwaterinyourbody,whichcontributestohypertension.Today,counttheglassesofwater(orclear,unsweetened,non-caffeinated fluid) that you drink.You should be drinking about eight 8-ounceglassesaday.

MovementSwimmingisexcellentexercise.Itisgentleonyourjointsandworksjustabouteverymusclegroupinyourbody.Today,ifyouhaveaccesstoapool,goforaswim—even spending ten minutes in the water will give you some greatexercise.

WorkInstead of drinking soda during breaks, try drinking water. The sugar andcaffeineinsodacanactuallyleaveyoudehydratedandfeelinglethargic.Waterwill replenish your bodily fluids and will leave you with more and lastingenergy,insteadofjustasugarrush.

EmotionalMostofusshowerinthemorning.Today,torelax,takeafive-minuteshowerattheendoftheday.Thenoisefromtheshowerwillhelptodrownoutthenoiseoftheday,andtheheatfromthewaterwillhelptorelaxyourmuscles.

FamilyandFriendsServingwaterwithmealsisagreatwaytomeetyourdailywatergoals(atleasteight 8-ounce glasses). Today, when you have dinner with your family, put apitcherofwateronthetablewiththerestofthemeal.

NutritionIfyouwantabeverageotherthanwater,drinksomeunsweetenedherbalteaorfruitjuice,butstickwith100percentfruitjuice.(Keepinmindthatfruitjuice—even100percentfruitjuice—hasfairlyhighsugarcontent.)

EveningWrap-Up

AndGodsaid,“Letthewaterundertheskybegatheredtooneplace,andletdrygroundappear.”Anditwasso.Godcalledthedryground“land,”andthegatheredwatershecalled“seas.”AndGodsawthatitwasgood.ThenGodsaid,“Letthelandproducevegetation:seed-bearingplantsandtreesonthe

landthatbearfruitwithseedinit,accordingtotheirvariouskinds.”Anditwasso.

GENESIS1:9-11

Water isoneof themostsignificantandpowerfulpartsofGod’screation. It isone part of God’s creation that all of life on earth needs in order to survive.Water has the power of life. But we also know that water has the power ofdestruction.WeknowthestoryofNoahandthegreatflood.Soaswemoveonfromthisday,wecanappreciatethepowerandthebeautyofthisaspectofGod’screation.

Godofnourishment,helpmetorememberthatwaterisanimportantpartofmyjourneytowellness.GivemetheeyestoseeYouinwater.InYour

holyname,Amen.

Day26:OurBodies

MorningReflection

Thisweek,wehavebeenreflectingonparticularaspectsofGod’screation.Sooften we think of God’s creation as that which is outside ourselves— trees,water,air,sun.Thoughthatistrue,wealsosometimesforgetthatweourselvesare integral toGod’s creation.Today,we remember thatGodcreatedus alongwiththerestofcreation.SocaringforGod’sworldincludescaringforourselves—which,ofcourse,iswhatthisjourneyisallabout.

FaithLifeToday,asyoupray,wiggleyourtoesandsayaprayerofthanksgivingforyourtoes.ThenbendyourkneesandthankGodforyourknees.Continuemovingandprayinguntilyougetallthewayuptoyourhair.

MedicalIf you have any kind of recurring pain in your shoulder, make sure that youmentionthattoyourcareprovider.Shoulderpaincanbeahiddensignofheartdisease,andifyouhavehypertension,yourriskofheartdiseaseisfairlyhigh.

MovementAtthispointonyour journey,youshouldbegettingaerobicexercisefor thirtyminutesmostdaysoftheweek.Today,remembertostretchbeforeandafteryouexercisetoavoidinjury.

Work

Workoftenrequiresrepeatingthesamemotionmonotonously.Whenyoutakeabreak,spendfiveminutesdoingsomethingcompletelydifferentfromwhatyouusuallydo.Forexample,ifyousitatacomputertypingmostoftheday,standupanddojumpingjacks.

EmotionalHowdoyoufeelaboutyourbody?Manyofusarenothappywiththewaywelook. Spend fiveminutes todaywriting aboutwhat you like about your body.Remember,yourbodyiscreatedbyGod!

FamilyandFriendsMany of our self-esteem issues come from directing hatred toward our ownbodies.Today, aska friendor familymember to tell youwhat they like aboutyourbody.

NutritionToday, instead of eating red meat (like beef) with your meal, try a lower-cholesterol,leaneroption,suchasturkey,chicken,orfish.(Hint:Donoteattheskin!)

EveningWrap-Up

Hesaidtothem,“Whyareyoutroubled,andwhydodoubtsriseinyourminds?Lookatmyhandsandmyfeet.ItisImyself!Touchmeandsee;aghostdoesnothavefleshandbones,asyouseeIhave.”Whenhehadsaidthis,heshowedthem

hishandsandfeet.LUKE24:38-40

OurbodiesareanimportantpartofGod’screation.Anytimewearetemptedtodismissthebodyasinsignificant,weshouldcomebacktothispassageinLuke.Godbecamehumaninabody,andJesusdiedabodilydeathandroseagain.Heate, He drank, He touched, and He was touched. All of those truths aresignificanttothewaythatweinteractwithandcareforGod’screation.

Godofmylife,thankYouforthisbodythatYouhavegivenme.Pleasehelpmetorememberwhatagiftmybodyis.InYourholyname,Amen.

Day27:Community

MorningReflection

WhenwethinkofGod’screation,weoftenthinkofthatfirstchapterinthebookofGenesis: light,water, sky, land, plants, animals, and finallyhumans.Wedonotoften thinkof community as a part ofGod’s creation.But communityhasbeen a part of God’s world since Adam and Eve. We are surrounded bycommunity,andweliveincommunity.Sotodaywewillfocusonhowwecancarefor,andbecaredforby,community.

FaithLifeAreyouapartofafaithcommunity,suchasachurchoraprayergroup?Doyouthinkyouare theonlyperson strugglingwithhypertension?Today, spend fiveminuteswritingaboutwaysthatyoucangetyourfaithcommunityonajourneytowellness.

MedicalHypertension can cause problems with your eyesight. If you have frequentheadachesorvisionproblems,suchassuddenvisionloss(evenifitisregainedquickly),tellyourcareprovider,andschedulearoutineeyeexam.

MovementHousework burns calories and helps you feel like you’ve accomplishedsomething.Today, takeon a task inyourhome that youdon’t usuallydo.Forexample, take out the trash, dust your bookshelves, clean the bathroomor thekitchen.Then,invitesomeoneovertoenjoyyourefforts!

WorkYourcoworkersareacommunity,whetheryouwant themtobeornot.Today,try bringing in a healthy treat for your office—a fruit plate or some freshvegetables.

EmotionalDoyou ever feel lonely?Being part of a community is very important to ouroverall wellness. Today, spend ten minutes writing about your community.Remember that communities come in many forms— families, book clubs,churches,etc.

FamilyandFriendsHaveamealwithyourclosestcommunity—yourfamilyorclosefriends.Trytofocusonenjoyingthefellowshipmorethanthefood.

NutritionDo not be amember of the “Clean Plate Club.” Today, pay attention to yourfeelings of hunger as you eat. Let your hunger, rather than your plate, dictatehowmuchyoueat.

EveningWrap-Up

Everydaytheycontinuedtomeettogetherinthetemplecourts.Theybrokebreadintheirhomesandatetogetherwithgladandsincerehearts,praisingGodandenjoyingthefavorofallthepeople.AndtheLordaddedtotheirnumber

dailythosewhowerebeingsaved.ACTS2:46-47

We are not created to exist alone. From the very beginning, we have beencreatedtolivewitheachotherincommunity.Afterall,GodcreatedAdamandEvetokeepeachothercompany.Communityoffersuscompanionship,support,encouragement, and courage when we need it. And at the center of thosecommunities is God, whose love is a gift to each of us individually and incommunity.

Godofrelationship,helpmetoappreciatethecommunitiesthatYouhavecreatedaroundme.Givemethewisdomtoseetheblessingof

communityinwellness.InYourholyname,Amen.

Day28:OurSpirit

MorningReflection

Congratulations.We’vemadeittotheendofthefourthweek!Wearetwo-thirdsofthewayalongthejourney.Atthispoint,wearefindingwaystoimproveourwellness.Weshouldbestartingtonoticechangesinourbodyandspirit.Todaywewill thinkabouthowchange inourbodycanalsochangeourattitude,ouremotions,andourspirit.

FaithLifeWhatdoyouthinkahealthyspiritis?Today,taketenminutestoprayandthenwriteafewsentencesaboutwhathealthyspiritmeanstoyou.

MedicalKidneydiseaseisapossiblesideeffectofprolongedhypertension.Fortunately,itismostlyreversiblewithlifestylechangeandmedication.Ifyounoticeconstantswelling,particularlyinyourlowerlegs,morefrequenturination(particularlyatnight),orifyouhavedifficultyurinating,becertaintomentionthistoyourcareprovider.

MovementHelpinganeighbordoyardworkoreventomoveisawonderfulactofkindnessandgenerosity,anditcangetyourheartrateupandburncalories!Today,trytohelpafriend,familymember,orneighborwithaproject.

Work

Ifyoufindyourselfstandinginoneplaceforaperiodof time(makingcopies,talkingonthephone,waitingforlunchtoheatup),spendthattimedoingsquatsorcalfraises.

EmotionalWeoftenexpectperfectionofourselves.The troublewithsuchexpectations isthatwearesimplynotperfect,andwecanbecomedemoralized.Today,writefortenminutesaboutatimewhenyouhaveexpectedperfectionfromyourself.

FamilyandFriendsToday,recruitsomefamilymembersandfriendstohelpyouwithaprojectthatyouhavebeenputtingoff—rearrangingfurniture,paintingaroom,mowingthelawn. Getting things accomplished is a great way to bond and lift spiritsgenerally.

NutritionAvoidfryingvegetablesorcookingthemincreamsauces.Tryusingahealthierpreparation, such as grilling, baking, or steaming. This will help maintainmaximumflavorwithoutaddingextrafat,salt,andcholesterol.

EveningWrap-Up

ButthefruitoftheSpiritislove,joy,peace,forbearance,kindness,goodness,faithfulness,gentlenessandself-control.Againstsuchthingsthereisnolaw.ThosewhobelongtoChristJesushavecrucifiedthefleshwithitspassionsand

desires.SincewelivebytheSpirit,letuskeepinstepwiththeSpirit.GALATIANS5:22-25

Today,wehavereachedtheendofthisfourthweek,andweshouldbenoticingsomechangesinourday-to-daylives.Wearebecomingmoreactive,adoptingahealthierdiet,andhopefullyappreciatingmanyaspectsofGod’screation.Withall of these changes happening, it is inevitable that we will find our spiritschanging along with everything else. And as Paul writes in his letter to theGalatians,thechangeinspiritcancomefromGod’sSpirit.

SustainingSpirit,helpmetoseeYouatworkinmeasIcontinueonthisjourneytowellness.InYourholyname,Amen.

Week5

Dora’sStory

DoracametotheChurchHealthCenterMedicalClinicafewyearsago.She had diabetes and hypertension, a fairly standard combination of ailments,butDoraherselfwasnoordinarypatient.Adeeplyspiritualwoman,Doraaskedifshecouldgiveherdoctorablessingattheendoftheirappointment.“Iliketoknow thatmydoctorhas theLord lookingout forhim,” she said.Thedoctor,havingneverbeenblessedbyapatient,agreed.Dorashotoutofherchairandgrabbedhisheadwithbothherhands,prayingwordsofstrengthandwisdomforhim.

Fromthatdayforward,DorawasoneofthemostcommittedpatientsoftheChurchHealthCenter.Shearrivedearlyforeveryappointment,beganexercisingattheWellnessCenter,andcontinuedtoseeherdoctor—blessinghimeachandeverychanceshegot.ShebroughtthepowerofhealingintotheChurchHealthCenter as she sought treatment for her physical ailments and healing for herspiritualills.

Herefforts inexerciseandnutritionextendedherhusband’s life formanyyears.

Dora brought the power of healing into theChurchHealthCenter as shesoughttreatmentforherphysicalailmentsandhealingforherspiritualills.

Day29:Variety

MorningReflection

Thisjourneyisfullofchangeandvarietythatwemaynotevenexpect.Eachoneof us experiences the journey in a different way, and one person may evenexperiencethejourneydifferentlyfromdaytoday.Thevariety,whileitcanbeachallenge,isreallyablessing.Wecanlearnfromvariety,andinvariety,wecansometimesseeGodandourselvesinanewlight.Sotodaywewilllookatvarietyasablessingandasanecessarypartofthejourney.

FaithLifeWehaveallexperiencedvarietyandchange inour faith life.Take tenminutestodayandwriteaboutatimeinyourfaithjourneywhenyoustartedheadingonedirection,butlifeorGodpointedyoudownanunexpectedpath.

MedicalAreyouonmedication?Haveyoubeenfeelingbetter?Donotstop takinganymedicationuntilyouhavediscusseditwithyourprimarycareprovider.Stoppingmedication suddenly can lead to relapse, drug resistance, or unexpected sideeffects.

MovementAwonderfulwaytogetsomeexerciseandappreciateGod’screationistogoforahike.Findapark inyourarea thathassometrailsavailablefor thispurpose.Don’tforgettobringwaterandahealthysnack.

WorkAtworkduringyourlunchbreak,findsomestairsandclimbupanddownthemseveraltimes.Thisgivesyouagreataerobicworkoutwithoutevenneedingtogotothegym.

EmotionalWe are approaching the end of this six-week journey. Do you have differentexpectations now than you did when you started? Spend five minutes todaywritingaboutyourcurrentexpectationsforthejourney.

FamilyandFriendsFamily and friends can be our constants when other things in life areunpredictable. Today, make a healthy meal for your family or some friends.Enjoythefood,butfocusonthecompanyandconversation.

NutritionFormanaginghypertension, it isgenerally recommended thatyouconsumenomore than six ounces of meat a day. Today, try to go the entire day withoutaddingmeat.Trysomevegetarianrecipesusingbeans,nuts,orsoyforprotein.

EveningWrap-Up

ThelawoftheLORDisperfect,refreshingthesoul.ThestatutesoftheLORDaretrustworthy,makingwisethesimple.ThepreceptsoftheLORDareright,givingjoytotheheart.ThecommandsoftheLORDareradiant,givinglighttotheeyes.ThefearoftheLORDispure,enduringforever.ThedecreesoftheLORDarefirm,andallofthemarerighteous.Theyaremorepreciousthangold,thanmuchpure

gold;theyaresweeterthanhoney,thanhoneyfromthehoneycomb.PSALM19:7-10

Inmanyways,wehavereachedthesummitofthisjourney,andweareheadingbackdowntheothersideofthemountain.Aswecontinue,wehavethegiftbothoflookingbackonwhatwehavelearnedandlookingforwardtotheprogresswehaveleft.Atthispoint,wecanenjoythevarietythatGodprovidesasapartofthejourney.Asthepsalmistwrites,Godrevivesthesoul.

LovingGod,thankYouforsuchavariedandbeautifulcreation.HelpmetoappreciateYourvarietyasIcontinueonthejourney.InYourholy

name,Amen.

Day30:GodinOurMidst

MorningReflection

Theprocessofmakinglifestylechangesforanyreasoncanbeoverwhelming.Inour case,making lifestyle changes tomanagehypertension canbeparticularlyoverwhelming.Wecanexperienceagreatdealofpressure,bothfromwithinandfromwithout,tomakethechangesstick,ortolookbetter,ortofeelbettereveryday.Ifwedon’tfeel100percenteverydayofthejourney,wecanfeelguiltyorevenfeellikequitting.TodaywewillexplorethewaysthatGodwalkswithusonthisjourney.

FaithLifeTake tenminutes today and reflect on andwrite about the darkestmoment inyourfaithlife.DidGodfindyouthere?How?

MedicalWhile it is sometimes important to lose weight in order to manage yourhypertension, it is also possible to lose weight too quickly, resulting inmalnutrition or loss of muscle and bone mass. Talk with your doctor aboutsettinghealthyandreasonableweight-lossgoals.

MovementThis week, try stepping up your aerobic exercise by doing ten jumping jacksbeforeyougoout for awalk andwhenyouget back.Thiswill helpget yourheartrateupsoyoustartoutyourwalkwithahigherheartrate.

WorkInsteadofgoingouttoeatorgettinglunchoutofavendingmachine,bringinalunchmadefromyourleftoversfromlastnight’sdinner.Itisalmostguaranteedtobehealthier,anditismuchlessexpensive!

EmotionalHave you had any setbacks recently? Today, take fiveminutes towrite aboutyoursetbacks,andthenletthemgo.Moveforwardfromhere.

FamilyandFriendsSoon,thesesixweekswillbedone,anditwillbetimetofindyourownrhythmsandpatterns.Today,writedownthenamesofafewfriendsorfamilymemberswhomightbewillingcontinuewithyouonthejourneytowellness.

NutritionSome fats are necessary for balanced nutrition. Healthy fats can be found inavocado,seedsandnuts,oliveoil,andfish.Today,prepareamealusingmostlyhealthyfats(nofriedfoodorbutter).

EveningWrap-Up

Thevirginwillconceiveandgivebirthtoason,andtheywillcallhimImmanuel(whichmeans“Godwithus”).

MATTHEW1:23

Wecontinueon this journey, throughboth setbacksand successes, andwearereminded today that God walks with us. Remember that Jesus is calledEmmanuel—God with us. Because Jesus is human, God has walked on thisearth.Godcannowwalkwithusaswewalkthisjourney.ThisiswhywecallourGodincarnate.GodbecamehumansothatGodcouldbewithusonallofourjourneys.

Ever-presentGod,thankYouforthegiftofYourSon,Jesus.HelpmetohonorHisbodyandmineonthisjourney.Continuetowalkwithme,I

pray.InYourholyname,Amen.

Day31:TheSeasons

MorningReflection

Our journey to wellness is a lifelong journey. On the journey, we will passthrough many seasons. As Ecclesiastes reminds us, to everything there is aseason. That is a part of the journey. But as the seasons change, so do we.Sometimeswemourntheseasonpast,andsometimesweareexcitedabout theseason tocome.Sometimeswe feela littlebitofboth.Whateverour reaction,though, thechangingof seasonshappens.Today,wewill turnour focus to thecomingandgoingofseasons.

FaithLifeWe can see God in all of the seasons, wherever and whenever we are. Butsometimesit iseasierthanothertimes.InwhichseasoncanyouseeGodmosteasily?Takefiveminutesandwriteaprayerforthatseason.

MedicalKnowingyourBMI,orbodymassindex,canhelpyouasyoumakechangestoimproveyourhypertension.Today,findsomeinformationaboutcalculatingyourBMI,andtrytolearnwhatyournumberis.

MovementDifferentseasonsallowdifferentkindsofexercise.Duringthesummer,youcango swimming; in the autumn, you can play in the leaves; in winter, you canshovelsnow.Today,trytoengageinaseason-specificactivity.

WorkMost workplaces have periods that are busy and periods that are slower.Whatever yourwork environment is like at thismoment, find fiveminutes tobreatheandstretchalittle.

EmotionalAreyourexpectationsthatyourlifestylechangeswillbeall-or-nothing?Today,takefiveminutestowriteinyourjournal,remindingyourselfthatsetbacksandindividual“failures”arejustseasons.Ifwepersevere,theywillpass.

FamilyandFriendsArethereseasons(suchastheholidayseasons)whenyouspendmoretimewithyourfamily?Takeafewminutestodayandbrainstormsomewaystomakeyourfamilygatheringshealthier,knowingwhatyouknownowaboutwellness.

NutritionA wonderful way to add variety to your diet is to buy seasonal fruits andvegetables.Theywill be fresher thanout-of-seasonproduce andwill also costless.

EveningWrap-Up

Hemakesspringspourwaterintotheravines;itflowsbetweenthemountains.Theygivewatertoallthebeastsofthefield;thewilddonkeysquenchtheir

thirst....Hemakesgrassgrowforthecattle,andplantsforpeopletocultivate—bringingforthfoodfromtheearth:winethatgladdenshumanhearts,oiltomaketheirfacesshine,andbreadthatsustainstheirhearts....Hemadethe

moontomarktheseasons,andthesunknowswhentogodown.PSALM104:10-11,14-15,19

Godhasbuilt timesandseasons intocreation.Thepsalmist remindsusof justhowbeautifulthedesignofGod’screationis.“Hemadethemoontomarktheseasons.”Godhasdesignedcreationsuchthattheseasonsaresimplypartoftherhythm of creation. And as we are a part of God’s creation, we, too, haveseasons. Even as we walk on this journey toward wellness, we experienceseasonsofchange.

LordGod,thankYouforthebeautifulseasonsYou’vegrantedYourcreation.Givemethewisdomandflexibilitytoadjusttotheseasonswith

grace.InYourholyname,Amen.

Day32:Sounds

MorningReflection

Thoughthisjourneyisparticularlyajourneytowardhypertensionmanagement,our focus ison thewhole self.After all, hypertension is an illness that resultsfrommultiplefactors—heredity,lifestyle,diet.Andsoonthisjourney,wehavetaken intoaccountmanyfactors tostrive towardwellness.Today,wewill turntowardanotheraspectofourlives—sound.

FaithLifeWhat is your favorite sound in theworld?Todaywrite for fiveminutes aboutthatsound.Whatdoes thesoundremindyouof?WheredoesGodfit into thatsound?

MedicalTherearemanydifferenttypesofbloodpressuremedication.Today,ifyouaretakingmedications,make sureyouknow the typesofmedicationsyouareon,notjusttheirnames.Ifyouhavequestions,callyourdoctorandask.

MovementSoundcanbesuchanimportantpartofmovement,butweoftenignoreit.Today,asyougoforyourwalk,listentosomemusic.Trytofollowtherhythmasyougo.

WorkIf it isappropriate,putonsomesoftmusicwhileyouwork,usingeithersmall

speakersorheadphones.Listeningtomusiccanhelptopass timeandcanalsoliftyourmoodorrelaxyou.

EmotionalSoundcanhelpyouidentifyanddealwithyourmoods.Today,takefiveminutesandwritedowntensoundsthatyoufindcomfortingandcalming.Then,thenexttime you feel overwhelmed or stressed, imagine one of those sounds to calmyourselfdown.

FamilyandFriendsWhen you gather family and friends for a holiday or special occasion, thinkabout playing games instead of focusing entirely on food. That way thegatheringismoreaboutbeingineachother’scompanyratherthaneating.

NutritionBewareoffrozendinners.Quickthoughtheymaybe,theyareoftenloadedwithsodium.Sometimesthedietversionsarealittlebetter,butthereisnoguarantee.Besuretoreadthelabelsbeforeconsuming.

EveningWrap-Up

ShoutforjoytoGod,alltheearth!Singthegloryofhisname;makehispraiseglorious.SaytoGod,“Howawesomeareyourdeeds!...Alltheearthbowsdowntoyou;theysingpraisetoyou,theysingthepraisesofyourname.”

PSALM66:1-4

SoundcanbeareminderofGod’sgraceandpresence inour lives.Noisescanalso be ways that we praise and worship God. The psalmist writes, “Make ajoyful noise.”Can there be amore joyful noise than a healthypersonmovingandenjoyingthemovement?Whatwouldhappenifweconsideredthesoundofourfeetonthepavementonthesamelevelaspraiseandworshipsongs?Perhapswewouldwalka littlemore!Aswemove forward, let us remember thatGodlovesusandwantsustobehealthy.

DearGod,thankYouforthegiftofsound.Helpmetohearthemusicallaroundme,eveninmyownfootsteps.InYourholyname,Amen.

Day33:Sight

MorningReflection

Aswecontinueon this journey,ourexperienceof theold thingsmaybegin tochange.Forexample,ouroldeatinghabitsmaybecomelessappealingaswegetused to eating healthier meals. Riding the elevator may seem a missedopportunitytoclimbthestairs.Parkingacarmaylooklikeanopportunitytogetin a bit of a walk before grocery shopping. Our perspective changes as ourprioritieschange,anditcanbelikebeinggrantedsightafterbeingblind.

FaithLifeDoyouhavepotluckdinnersatyourchurch?Thenexttimeyouhaveapotluckdinner,takeahealthydishinsteadofamoretypicaldish.(Forexample,bringafreshfruitsaladinsteadofapie.)

MedicalToday, take a fewminutes to critique your vision, and if necessary, make anappointmenttohaveyoureyescheckedoryourprescriptionupdated.Alsokeepin mind that hypertension can cause vision problems, and let yourophthalmologistknowaboutyourhypertension.

MovementGoforawalktoday.Walkforaslongasyoucanmanageandtakeinthesightsoftheworldaroundyou.Trytonoticethedifferenceinyourwalkingnowfromwhenyoustarted.

WorkIfyoufeelrushedbeforetheworkdayevenbegins,takefiveminutestoprayorvisualizethedayahead.Thiswillhelprelaxyouandkeepyoucentered.

EmotionalDo you have any visual cues that are connected to your emotional state? Forexample,whatdoyoufeelwhenyoulookoutthewindowandseesnow?Orthesightofafireinthefireplace?Today,takefiveminutesandwriteaboutsomeofthemostemotionallypowerfulimagesinyourlife.

FamilyandFriendsToday, for fun, get out some old pictures of you and your family. Try torememberwhenthepicturesweretaken.Letthepicturesinspirestorytellingandcamaraderiearoundahealthymeal.

NutritionManyvegetablejuicestoutfiveservingsofvegetablesinasinglecup,butbuyer,beware!Thosejuicesmightcontainupto653mgofsodium(abouthalfofwhatyourdailyintakeshouldbe).Insteadofvegetablejuice,simplynibbleonasmallbagofbabycarrotsandslicedcucumbers.

EveningWrap-Up

“WhileIamintheworld,Iamthelightoftheworld.”Aftersayingthis,hespitontheground,madesomemudwiththesaliva,andputitontheman’seyes.“Go,”hetoldhim,“washinthePoolofSiloam”(thiswordmeans“Sent”).Sothemanwentandwashed,andcamehomeseeing.Hisneighborsandthosewhohadformerlyseenhimbeggingasked,“Isn’tthisthesamemanwhousedtosit

andbeg?”JOHN9:5-8

TheBible is full of stories of the blind regaining their sight.On this journey,however,wearenot trying to restoreoureyesight;weare learninghowtoseeagain. On this journey, we are learning to see wellness as the goal. We arelearningtoseeourworlddifferently,fromourfriendstoourfood.

Godofsight,withYourhelpmyperspectivecanchange.Givemethevisionofwellness.InYourholyname,Amen.

Day34:TheFruitsofWellness

MorningReflection

Aswe approach the lastweekof our journey,wemaybegin askingourselveswhat we have gotten from the journey. But what we miss when we ask thatquestionis that the journeytowellness isacontinual journey.Incontinuingtostrive toward wellness, the more the fruits of wellness manifest themselves.Whenwe livewellness-oriented lives, we are better able to participate in thefullnessoflife.

FaithLifeToday, look back on your journey.Meditate for a fewminutes, rememberingwhereyoustartedonthejourney.WherehaveyoufoundGodonthisjourney?

MedicalIfyou forget to takeyourmedication foronedose,donot takeadoubledose.Instead,callyourprimarycareproviderandaskwhetheryoushouldtakeadoseimmediatelyorwaituntilitistimeforthenextdosetogetbackontrack.

MovementToday,stepupyouraerobicexercisebycarryingsmallweightswithyouonyourwalk. Ifyoudonothaveweights, fill acoupleofbottleswithwaterandcarrythosewithyouonyourwalk.

WorkHow has this journey impacted your work life thus far? Have you noticed

changesinyourattitude,yourworkethic,yourproductivity?Considerhowyouhavechangedyourworklifetodayandtakenoteofyourimprovements.

EmotionalToday,keepalistofthedifferentemotionsthatyoufeelthroughouttheday.Ifyounoticealotof“stressful”feelings,dosomemeditatingortakeabathattheendoftheday.

FamilyandFriendsWhat do celebrationswith your family and friends look like? Lots of sugary,fatty foods?Today,writeout aplan foryournext celebration. Includehealthyfoodsanddrinks.

NutritionInsteadofbuyingcannedsoups,trymakingabigpotofsoup,eitherstove-toporinaslowcooker.Freezetheportionsthatyoudonoteatrightaway.Thisway,youcancontroltheamountofsodiumthatgoesin,andyoucanflavorthesouptoyourtaste.

EveningWrap-Up

PraisebetotheGodandFatherofourLordJesusChrist!InhisgreatmercyhehasgivenusnewbirthintoalivinghopethroughtheresurrectionofJesusChristfromthedead,andintoaninheritancethatcanneverperish,spoilorfade.Thisinheritanceiskeptinheavenforyou,whothroughfaithareshieldedbyGod’spoweruntilthecomingofthesalvationthatisreadytoberevealedinthelasttime.Inallthisyougreatlyrejoice,thoughnowforalittlewhileyoumayhave

hadtosuffergriefinallkindsoftrials.11:3-6

In most Christian communities, we are fond of talking about a new birth.Usually a new birth refers to a spiritual death and rebirth in Christ. But thisjourney to wellness also gives us a new birth, in that it offers us new life.Wellnessaffordsus theopportunity to liveanewlife,andGodwalks into thatnewlifewithus.

LivingGod,givemethewisdomtodaytoembraceanewlifeonthisjourney.InYourholyname,Amen.

Day35:Healing

MorningReflection

Todaywereachthefinaldayofthefifthweek.Wearecomingtotheendofoursix-weekjourney,butthelargerjourneyisreallyjustbeginning.ThinkofJesus’forty-daywalk in thewilderness. ItwasnotHisentire life,but thepreparationfortherestofHislife.Oursix-weekjourneyisthepreparationforthewellnessjourneyafterthesixweeksarecompleted.Thejourneytowellnessisajourneytowardhealing.Today,wewillfocusonhowwellnessheals.

FaithLifeHave you ever been healed? Keep in mind that healing can happen in manyforms.Today,writeaboutwhatyouthinkitmeanstobehealed.

MedicalDidyouknowthatsomeover-the-countermedicationscontainsodium?Becausemanaginghypertensionrequiresfollowingalow-sodiumdiet,besuretoreadtheingredients on everything you consume, including medication. Look foringredientssuchassodiumcarbonateorbicarbonate.

MovementExercise is incredibly healing. Today, spend ten minutes warming up yourmuscleswithsomejumpingjacksor jogginginplace.Thenspendat leastfiveminutesstretchingyourmuscles.

Work

Doyouevergooutforlunchasapartofyourwork?Whenyoudo,makesuretoorderalower-sodiumoption,suchasfishorasaladwithoutcheese.

EmotionalPhysicalhealingmeansvery littlewithoutemotionalhealing.Take tenminutesandwrite about a time in your life when you experienced emotional healing,suchasatimewhenyouhaveforgivenorbeenforgiven.

FamilyandFriendsA largepart of anyhealing is our support system.Today, have a conversationwiththemembersofyourfamilyandfriendswhoareanimportantpartofyoursupportsystem.Tellthemwhathealingonthisjourneylookslikeforyou.

NutritionCheeseisthenumber-onesourceofsaturatedfatintheAmericandiet.Itisalsofairly high in sodiumand cholesterol. Insteadof adding cheese to your dishestoday,tryaddingflavorwithsomelemonzestoralittlevinegar.

EveningWrap-Up

PraisetheLORD.HowgooditistosingpraisestoourGod,howpleasantandfittingtopraisehim!TheLORDbuildsupJerusalem;hegatherstheexilesofIsrael.Hehealsthebrokenheartedandbindsuptheirwounds.Hedeterminesthenumberofthestarsandcallsthemeachbyname.GreatisourLordand

mightyinpower;hisunderstandinghasnolimit.PSALM147:1-5

Many of us begin a journey toward wellness when we are sick, tired, andfrustrated.We come to the journey searching for healing, and we experiencesmallchangesthatleadslowlytohealing.Aswechangeourlives,wecanrestintheassurancethatGodwalkswithusandGoddoeshealus,evenasweworktochangeourlives.

HealingLord,thankYouforwalkingthisjourneywithme.HelpmybodytohealasIcontinueonmyjourneytowardwellness.InYourholyname,

Amen.

Week6

Eloise’sStory

Inthelate1980s,Eloisewasparalyzedafteraninjury.Shewasleftunabletowork andwas having difficulty caring for herself. She came to theChurchHealthCenterafewyearslaterwithhypertensionanddepression.Aswithmostpeoplewho come into theChurchHealthCenter, Eloisewas given a diet andexerciseregimenandwasmonitoredbythestaffoneachvisit.

Thoughshestillgetsaroundinawheelchair,Eloise’shypertensionisundercontrol,shehaslostweightandgainedmusclemassinherarms.Evenbetter,sheis no longer in the grips of the crushing depression that brought her to theChurchHealthCentertwentyyearsago.

What made the difference? In Eloise’s case, it was the fact that shesurroundedherselfwithpeoplewhocaredaboutherandsupportedher.Oneofhercareproviderswroteabouther,“IhavefoundEloisetobeveryindependent,andIsuspectherlifeisbettermorebecauseofherownstrengthsthananythingwedid.Still,herstoryisagreatexampleofwhattheChurchandpeopleoffaitharecapableofdoingforeachother.Sheisanexamplethatbrokenbodiesdonothavetokeepbrokenspiritsfromhealing.”

What made the difference? In Eloise’s case, it was the fact that shesurroundedherselfwithpeoplewhocaredaboutherandsupportedher.

Day36:OurConversionStories

MorningReflection

Weallhaveconversionstoriesofsomesort,wherewecametoanewordifferentunderstandingofour faith.Someconversionsare instantaneous,andothersarelonger stories, similar to the filling of a bucket drop by drop. However ithappens, thoseexperiencescanbe turningpoints inour lives.Theyexist inallaspectsofourlives,eventhoughwetendtomostcloselyassociateconversionswith our faith life.When it comes to our journey toward wellness, there aremanysmallconversions—smallchanges—thatamounttoaturningpoint.

FaithLifeToday,spendfiveminuteswritingaboutyourconversionstory.Wasitgradualorsudden?Whatdoyoufeelchangedinyourlife?

MedicalAtthispointinthejourney,youmaywanttoincreaseyourexerciselevel.Ifyouaregoingtoengageinanykindofarigorousexerciseprogram,makesurethatyoutalktoyourdoctorfirst.Heorshecanhelpyousafelyexercise.

MovementBy now, it would be a good idea to step up your exercise routine. Go for aslightlylongerwalk,usingweights,anddojumpingjackswhenyoureturn.Donotforgettodrinkwaterandstretch!

Work

Atworktoday,duringabreak,grabacoupleofcoworkersandtakeawalk.Walkaroundyouroffice,aroundtheblock,orgotoamallandwalkforawhile.Justgiveyourselfalittleactivityandcompanytobreakupyourday.

EmotionalManytimes,quickconversionsarewhatwecouldcallmountaintopexperiences.Buttherealworkisdoneinthevalleys.Today,writeabouttimeswhenyouhavebeenonthemountaintopandhowthoseexperiencestranslatetotheworkinthevalleys.

FamilyandFriendsSometimes conversions can feel very lonely.Today, go out andhave funwithsomefriendsorfamilymembers.Theywillhelptoremindyouthatyouarenotalone.

NutritionCannedvegetablesandfruitscanbeeasyandfastalternativestofreshproduce.However, theyoftencomepackagedinagooddealofsaltand/orsugar.Ifyouaretryingtomakeaquickdish,tryusingfrozenvegetablesratherthancanned.Theyusuallyhavelesssodiumandpreservatives.

EveningWrap-Up

AshenearedDamascusonhisjourney,suddenlyalightfromheavenflashedaroundhim.Hefelltothegroundandheardavoicesaytohim,“Saul,Saul,whydoyoupersecuteme?”“Whoareyou,Lord?”Saulasked.“IamJesus,whomyouarepersecuting,”hereplied.“Nowgetupandgointothecity,andyouwill

betoldwhatyoumustdo.”ACTS9:3-6

MostofusareveryfamiliarwithSaul’sconversationstory.Hegotknockedoffhishorse,blinded,andcameouttheothersideadifferentman—withadifferentname. While Paul’s story is very dramatic, it is important to realize that hisconversionwas only the beginning of hisministry. In a similarway, this six-weekseriesisreallyonlythebeginningofthewellnessjourney.ThatGodwalkswithus.

LordGod,helpmetodaytoembracemyconversions,howevertheycometome.InYourholyname,Amen.

Day37:KnowingOurselves

MorningReflection

Aswearegrowingintonewpeopleonthisjourney,wemusttakesometimetobecomereacquaintedwithourselves.Aswechangeourhabitsandourtastes,wecanbegintoseethepersoninthemirrorassomewhatofanunfamiliarperson.Aswemovetowardwellness,weneedtotakeastepbackfromthejourneytobecomeacquaintedwiththepeoplewehavebecomeandarebecoming.Today,wewillturnourfocustoknowingourselves.

FaithLifeWhat does itmean to love yourself? Spend fiveminuteswriting about lovingyourself.KeepinmindthatGodlovesyouandhascommandedyoutoloveyourneighborasyourself,meaningyoumustlovebothyourneighborandyourself.

MedicalIfyouchoose todrinkalcohol, talk toyourcareproviderabout theamountofalcoholyoucansafelyconsume.Mostmedicalexpertsrecommendnomorethantwo alcoholic beverages a day for men and no more than one for women.Rememberthatalcoholconsumptioncontributestohypertension.

MovementToday,asyoucookdinnerorwaitforaphonecall,etc.,dothreesetsoftenwallpush-ups.Try to lower yourself a little deeperwith each push-up.You shouldfeel your heart rate increase a bit and feel the muscles in your arms andabdominalsworking.

WorkIfyoumustgooutforlunchatwork,trytoavoideatingfastfood.Instead,trytofindaplacewhereyoucanorderleanproteinandvegetablesthatarenotfried.

EmotionalAt the endof theday today, find some time to care for yourself.Take abath,read a book, call some friends to hang out. Relieving stress and caring foryourselfisacrucialelementtomanaginghypertension.

FamilyandFriendsWhen you plan activities with your family and friends, try going to a park,playground,ormuseuminsteadofgoingimmediatelytoarestaurant.Thiswayyouwillhavesomekindofphysicalactivitybuiltintoyourouting.Manycitieshave“freedays”atmuseumsforalow-costactivity.

NutritionSodium,saturatedfat,andcholesterolcanbehiddeninfoodsthatotherwiselookhealthy.Donotcountonpicturesornamesfornutritioninformation.Remember,readbeforeyoubuy!

EveningWrap-Up

Youhavesearchedme,LORD,andyouknowme.YouknowwhenIsitandwhenIrise;youperceivemythoughtsfromafar.Youdiscernmygoingoutandmylyingdown;youarefamiliarwithallmyways....Foryoucreatedmyinmostbeing;youknitmetogetherinmymother’swomb.IpraiseyoubecauseIamfearfully

andwonderfullymade;yourworksarewonderful,Iknowthatfullwell.PSALM139:1-3,13-14

Nomatterhowmuchchangewegothroughinourlives,Godisconstant,andwearefullyknowntoGod.Godhas“formedourinwardparts.”Whateverchangeswemakeinourownlives,andwhateversetbacksandsuccessesweexperience,Godcontinuestoknowus,andGodcontinuestotravelthisjourneywithus.

CreatorGod,IknowthatIamfearfullyandwonderfullymade.HelpmetoseeYouinmyself.InYourholyname,Amen.

Day38:TheNextSteps

MorningReflection

Asweapproachtheendofthissix-weekjourney,it is importantforustolookintothefutureandsetupournextsteps.Whenwebeganthisjourney,wesetup“firststeps,”consideringourgoalsandtryingtofindwaystomeetthosegoalsinthese sixweeks.Now that the sixweeks arenearlyover, it is time to setnewgoalsandmakenewplansforthenextphaseofthejourney.

FaithLifeToday, take fiveminutes and reflect on how far you’ve come in this journey.Thenturnyourfocustothefuture.

MedicalEarlierinthisjourney,wetaughtyouhowtotakeyourheartrate.Takeitagaintodayandseehowyouhaveimprovedinthesefewweeks.

MovementTry to begin incorporatingmovement into your dailymundane activities. Forexample,ifyouruntothestoretobuyagallonofmilk,carrythemilkwithyouinsteadofputtingitinacart.Then,whileyoustandinline,dosomealternatingbicepcurlswithit.

WorkBringaninsulatedlunchbagtoworkwithsomerawpreparedvegetablessuchascelery, carrots, and red bell peppers to snack onwhen you get hungry. If you

wanttoaddalittlespice,throwinafewradishesaswell.

EmotionalMoving forward from heremay be intimidating. Today,make a list of stress-relievingactivitiesthatyouhavelearnedoverthepastsixweeks.

FamilyandFriendsYourfamilyandfriendswillbeveryimportanttoyourjourney.Today,trytosetuparegularwalkingtimewith(atleast)oneofyourfriendsorfamilymembers.Havingaregulartimewillhelpyougetin(andstayin)thehabitofwalking.

NutritionAim for five servings of vegetables in a day. To get all of those servings, tryservingatleasttwodifferentvegetableswithdinner.Tonighttryacookedoption(likesteamedbroccoli)andarawoption(suchassomeslicedredpeppersorasalad).

EveningWrap-Up

Therefore,Iurgeyou,brothersandsisters,inviewofGod’smercy,toofferyourbodiesasalivingsacrifice,holyandpleasingtoGod—thisisyourtrueandproperworship....Justaseachofushasonebodywithmanymembers,andthesemembersdonotallhavethesamefunction,soinChristwe,thoughmany,

formonebody,andeachmemberbelongstoalltheothers.ROMANS12:1,4-5

The journey toward wellness is truly about transformation and hope. As wecontinue to change our habits to embrace wellness, we are being continuallytransformed. That transformation will bring us a greater appreciation for ourbodies and for the masterful way that God has put us all together. And ourrelationshipwithGodwillbetransformedaswell.

MercifulGod,helpmetodayasIbegintolookdowntheroad.Grantmehopeandencouragementforwhatistocome.InYourholyname,Amen.

Day39:FellowTravelers

MorningReflection

We are in the final days of our six-week program.Aswe approach the finishline,wemust takesometimetoconsider lifeafter thispartofour journeyhascome to a close. Inparticular, todaywewill be focusingon thepeople inourliveswhotouchusonthejourney.Ourfaithcommunities,doctors,friends,andfamiliesareall integralpartsofthejourney,eveniftheydonotwalktheexactpathwedo.

FaithLifeDoes your faith community have Sunday school programs? Today, considerstarting up a Sunday school program that is centered on thewellness journey.Encourage other members of your faith community to live wellness-orientedlives.

MedicalRememberthatmedicationisnotamagicalpill.Whenyourphysicianwritesaprescription for a medication, ask questions about what lifestyle changes youshouldbemakingalongwiththemedicationtobehealthier.

MovementToday,beforeyour family sitsdown fordinner, go for awalk together.Doingsomeexercisebeforeyoueatwillmakeyoufeelbetterandwillgiveyouabettergaugeonyourappetite.

WorkIf there is someone at your work who shares your particular lunchtime, andperhapsisinterestedineatinghealthymeals,adoptthatpersonasalunchbuddy.Taketurnsbringinginnew,healthydishestotry.

EmotionalWhen we feel alone, we can become despondent, and it can really halt ourprogress on thewellness journey.Today, spend fiveminuteswriting about themanywaysinwhichyouarenotalone.

FamilyandFriendsYourfamilyandfriendscanbeofgreatsupport,butitcanalsobegoodtoseeksupportfrompeoplewhoaregoingthroughsimilarexperiences.Supportgroupsexistatgymsandwellnesscentersaswellasonline.Findagroupthatyoucanjoin.

NutritionNomatterhowmuchyouwanttoloseweight,donotstartafaddiet.Whiletheymayhelpyouloseweight,faddietsgenerallydonotpromoteoverallwellnessorlifelongchange,astheyoftenincludeunbalancedmealplans.

EveningWrap-Up

Mycommandisthis:LoveeachotherasIhavelovedyou....Youdidnotchooseme,butIchoseyouandappointedyousothatyoumightgoandbearfruit—fruitthatwilllast—andsothatwhateveryouaskinmynametheFather

willgiveyou.Thisismycommand:Loveeachother.JOHN15:12,16-17

Wehavealreadysaidonthisjourneythatwewerecreatedtoliveincommunity.Wearenotmadetowalkalone.Jesussetsforusaperfectexampleoflivingincommunityandlovingourfellowtravelers.Aswecontinueonthejourneyfromhere,remembertocontinuallyreachouttoyourfellowtravelers.Peoplewhoareonsimilarpathscanoffertremendousloveandsupporttooneanother.

LivingLord,thankYouforthoseIhavemetonmyjourney.ThankYouforthesupportandtheloveshowntome.InYourholyname,Amen.

Day40:FortyDays!

MorningReflection

TodayisDay40—congratulations!Youhavemadeitfortydays!Overthepastsix weeks you have gained the skills necessary to continue on your journeytowardhypertensionmanagement.Setbackswillprobablyhappenfromtime totime,butinthelastsixweeks,youhavesetafoundationthatyoucanreturntowhen needed. The journey to hypertension management may take you tounexpectedplaces,butwhereverwellnesstakesyou,itissuretoleadtoafullerandmoreabundantlife.

FaithLifeAt the endof this six-week journey,wecanbegin to imagine lifebeyond thisseries. In particular, we can think about abundant living, which, after all, hasbeenthegoal.Takefiveminutestodayandwriteaboutwhatyouthinkabundantlivingmeanstoyourlifenow.

MedicalIf you change health care providers, try to get to know them while you arehealthy.Itismucheasierfordoctorstotreatyouwhentheyknowwhat“healthyyou”islike.

MovementIn celebration of reaching the fortieth day of managing hypertension, put onsomemusicanddancearoundyourhouse.Laughasyouwant toandletgoofyourinhibitionsforawhile.

WorkIfyouneedtogoouttolunchforwork,askfora“togo”boxtocomeoutwithyourfood.Iftheportionsarelargerthanwhatishealthy(asisthecaseatmostrestaurants),puthalfofyourorderintheboxbeforeyoueat.

EmotionalToday,trytorest.Whenwearetired,overworked,andsleepdeprived,ourbodyresponds to stressors, causing us to hang on to weight and contributing tohypertension.

FamilyandFriendsToday,prepareamealforyourfriendsandfamilythatyouhaveneverpreparedbefore.Get your guests to help you prepare themeal, chopping vegetables orstirringthepotasthingscook.

NutritionWhenyougoouttoeat,askformealstobepreparedwithnosalt.Thatway,youcancontrolthesaltthatgoesontoadish,andyouwillknowyoursodiumintakeforthatmeal.

EveningWrap-Up

Arise,shine,foryourlighthascome,andthegloryoftheLORDrisesuponyou.See,darknesscoverstheearthandthickdarknessisoverthepeoples,buttheLORDrisesuponyouandhisgloryappearsoveryou.Nationswillcometoyourlight,andkingstothebrightnessofyourdawn.Liftupyoureyesandlookaboutyou....Thenyouwilllookandberadiant,yourheartwillthrobandswellwithjoy;thewealthontheseaswillbebroughttoyou,toyoutherichesofthe

nationswillcome.ISAIAH60:1-5

Our lives are full and rich and abundantlyblessed.The journey towellness issimplyabout livingup to theabundantgrace thatGodhasalreadygrantedus.We can thrill and rejoice inGodbecauseGodhas grantedus beautiful bodiesand abundant life. Recall that Jesus promises us life, and life in abundance.Throughthisjourneytowellness,wecantakeHimuponthatoffer.

SustainingGod,helpmetodaytoseeandtakeadvantageoftheabundantlifethatYouhavegivenme.InYourholyname,Amen.

Day41:Review

MorningReflection

Nowthatthefortydaysareover,todaywillbeadayofreview.Whenwestartedout this journey,wehad toassesswherewewere inorder to setgoals for thejourney.Inasimilarmanner,wehavetoassesswhereweareagain,sothatwecanknowwhereweneedtogofromhere.Weneedtoseeoursuccessesaswellasoursetbacks,sothatweknowthatonwhichwestillneedtowork.

FaithLifeWhenwestarted,youwrotetenwordsdescribingyourfaithlife.Again,takefiveminutesandwrite tenwordsdescribingyour faith lifenow.Thencompare thetwolists.Whathaschanged?Whathasstayedthesame?

MedicalHasyourmedicalsituationchanged?Takeafewminutestodayandlookathowfaryouhavecomeinthelastsixweeks.

MovementGoforawalktodayandwalkasfarasyoucanwalk.Howfarcouldyouwalkthefirsttimeyoudidthis?Canyoufeeltheimprovementinthewayyourbodyisreactingtothewalking?

WorkPrevent office burnout by taking little breaks when you can, Just five or tenminutesawayfromyourdeskwillhelpyoufeelrefreshed.

EmotionalWhathas changed inyour emotionalwellness?Take a lookat your emotionalhighsand lowsfromWeek2.Doyoustillhavesimilarhighsand lows,orhasyouroverallemotionalpatternchangedabit?

FamilyandFriendsWhathaveyourfamilyandfriendsthoughtaboutyourjourney?Cantheyseeadifference in you? Take a moment today and ask one or two of them forfeedback.

NutritionIn the first week, youmade a list of the foods that you like to eat. Can youexpandthatlistanyaftersixweeks?Inparticular,canyouincludemorehealthymealsonthatlist?

EveningWrap-Up

Ihavefoughtthegoodfight,Ihavefinishedtherace,Ihavekeptthefaith.2TIMOTHY4:7

The lastsixweekshavebeenchallenging inavarietyofways.Youhavebeenasked to try new things, from food to exercises.You have been asked to stepoutsideyourcomfortzoneandexploreemotionsthatmostofusdonottakethetimetoexploreregularly.Butthejourney—atleastthispartofthejourney—isfinished.Andyouhavefinishedthisrace.Forthat,yououghttobeveryproudandthankful.Youhaveruntherace,andGodhasbeenrunningrightbesideyou.Remember as you continue from this point,God runs the racewith you.Godgivesusallstrengthandendurancewhenwemostneedit,andGodcheerswhenwecrossthefinishline.

Godofmylife,thankYouforthegiftofwellness.Helpmetocontinueonthisjourneywithenduranceandbravery.InYourholyname,Amen.

Day42:LookingAhead

MorningReflection

With the six weeks completed, it can certainly feel as if the journey is over.However, ashasbeen saidbefore, the journeyhas reallyonly just begun.Thejourney towellness is never over. Lifewill offer usmany surprises along theway,anditwillbepartofthejourneytoadaptaslifehappens.Todayasweclosethischapteronthejourney,welookaheadtocontinuethelessonslearned.

FaithLifeAsyoucontinueonthisjourney,remembertotaketimetoprayormeditateeachday. Prayer andmeditation can keep you connected to your purpose and youranchor.

MedicalTakeallmedicationexactlyasprescribed, anddonotbeafraid to talk toyourdoctoraboutanything.Thebestway tostaymedicallyhealthy is tohaveopencommunicationwithyourphysician.

MovementMoveeverywhere.Findwaystoaddafewstepstoyourdayineverythingthatyoudo.Agreatgoalwouldbetoadd200stepstoeachday,whichwillhelpyourbodytoburncaloriesmoreefficiently.

WorkTrytofindtimeinyourdaystoexercise—evenalittlebit.Itwillhelpbreakup

themonotonyofthedayandwillhelpyoutoaddafewsteps.Also,avoidofficejunkfood.Instead,optforhealthysnacksandlunches.

EmotionalFindandrememberways thatyoucanrelievestress.Takeahotbath,go forawalk,readabook.Justfindsomethingthatworksforyouanddoiteveryday.Themoreyourelieveyourstress,thebetteryouwillfeel,andthehealthieryouwillbecome.

FamilyandFriendsRememberthatyourfamilyandfriendsareyoursupportsystem.Whenyouarestruggling, do not be afraid to lean on them for support, andwhen you havesucceeded,donotbeafraidtocelebratewiththem.

NutritionMakeyourcaloriescount.EnjoyallofthewonderfulcolorsandflavorsofGod’screation as you prepare meals using whole grains, a variety of fruits andvegetables,andleanmeats—butletyourselfsplurgeonoccasion!

EveningWrap-Up

Finally,brothersandsisters,whateveristrue,whateverisnoble,whateverisright,whateverispure,whateverislovely,whateverisadmirable—ifanythingisexcellentorpraiseworthy—thinkaboutsuchthings.Whateveryouhavelearnedorreceivedorheardfromme,orseeninme—putitintopractice.AndtheGodof

peacewillbewithyou.PHILIPPIANS4:8-9

Ithasbeenalongjourneytothispoint,butyouhavebeengivenmanytoolstocontinueonyourway.Youwillfindothertoolstoaddtoyourtoolbox,andyouwillhavesetbacks.ButrememberthatGodwalkswithyou,andGodcangrantyoupeace,evenwhenyouhaveadifficulttimefindingitforyourself.

Lordofthefuture,bewithmeasIcontinueonthisjourney.HelpmetorememberthethingsIhavelearnedandhelpmetocontinuelearning.Iwillcontinuetostrivetohonormybodyandmywholeself,Yourcreation.

InYourholyname,Amen.

RecommendedReadingandResourcesWebsites

The Church Health Reader, www.chreader.org. Here, you can find interviewswith leaders and thinkers; tips and advice on running effective ministries;faithfulreflectionsonlivingwithdisease;reviewsofrelevantresources;recipesforlargergroupssuchassoupkitchensandchurchsuppers;andtestedcurriculasuch as our ownWalk&Talk.Ourmission is simple: tomake you and yourchurchhealthier inbodyandspirit. Itbeginswitheachofusmakinghealthierdecisionsforourselvesandourchurches.TheChurchHealthReader ishere tohelpyoudojustthat.

American Heart Association, http://www.heart.org/HEARTORG/. The missionof the American Heart Association is to “build healthier lives free ofcardiovasculardiseaseandstroke.”

NationalInstituteofHealth,http://www.nih.gov/.

NationalHeart,Lung,andBloodInstitute,http://www.nhlbi.nih.gov/.

Books

Regaining the Power of Youth at AnyAge, byKennethH.Cooper. This bookfeaturesa scientificallybasedprogram thatwillguideyou toahigher levelofphysicalandmentalfitnessthatyoumayhavebelievedimpossibletoattain.

WhattoEat,byMarionNestle.Nestlewalksreadersthrougheverysupermarketsection—produce,meat,fish,dairy,packagedfoods,bottledwaters,andmore—decoding labels and clarifying nutritional and other claims (in supermarket-speak,forexample,“fresh”meansmostlikelytospoilfirst,notrecentlypicked

orprepared),andinsodoingexploresissuesliketheeffectsoffoodproductionon our environment, theway pricingworks, and additives and their effect onnutrition.

TheInnerGameofStress:OutsmartLife’sChallengesandFulfillYourPotential,by W. Timothy Gallwey. Renowned sports psychology expert W. TimothyGallwey teams up with two esteemed physicians to offer a unique andempoweringguidetomentalhealthintoday’svolatileworld.TheInnerGameofStress applies the trusted principles of Gallwey’s wildly popular Inner Gameseries, which have helped athletes the world over, to the management ofeverydaystress—personal,professional,financial,physical—andshowsushowtoaccessourinnerresourcestomaintainstabilityandachievesuccess.

AlsofromtheChurchHealthCenter

To really change your life for thebetter, connect with God, enjoyfamily and friends, exercise, and fixmeals from The 40 Days to BetterLiving Cookbook! This brand-newresource from the Church HealthCenter in Memphis—the largestfaith-based clinic of its kind—provides 200 delicious, healthfulrecipes for breakfast, lunch, dinner,and snack time. Beautiful, full-colordesign and illustration make thecookbook a joy to use—and you’ll

feel good that themeals you prepare aremedically appropriate dishesproven in the Church Health Center test kitchen. With nutritionalanalyses,costguides,andotherbonuses—likemealtimeblessings—The40DaystoBetterLivingCookbookbelongsoneverykitchencounter!

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