Family and Friends
Picnics are a wonderful way to connect with your family and friends. Today go on a picnic with your friends and family. Instead of hot dogs and hamburgers, pack fresh fruit, lean meats, and low-fat cheeses.
Nutrition
this week we are going to focus on how to make your calories count. The first step is to eat whole grains. Buy whole-grain, low-fat breads and pasta. Use brown rice instead of white rice.
Evening Wrap-up
O Lord my God, you are very great. . . You stretch out the heavens like a tent, you set the beams of your chambers on the waters, you make the clouds your chariot, you ride on the wings of the wind, you make the winds your messengers. . . . You set the earth on its foundations, so that it shall never be shaken.
PSALM 104:1-5 NRSV
We know that God is great. God made everything that we see, hear, and taste. But much of God’s creation needs our care. We care for animals, oceans, the air, and the land in many different ways. But even when we fully acknowledge our responsibility for God’s creation, we neglect that part with which we are the most intimately connected—ourselves! We regularly neglect God’s creation by making poor nutritional decisions and not exercising. But we are moving toward better stewardship for all of God’s creation.
God of Creation, thank You for making the world and everything in it. Help me today to care for Your creation. In Your holy name, Amen.
Day 23:
The Sun
Morning Reflection
Most of us spend most, if not all, of our time indoors. As a result, many of us lose touch with God’s creation. In particular, we lose touch with the sun. The sun is very important to our health. Healthy exposure can lift our mood and give us more energy. Unhealthy exposure can lead to many skin problems, among them cancer. So knowing how to interact with the sun is very important on the journey to wellness.
Faith Life
When you walk out into the sun, do you think of God? Today when you have the sun in your eyes or you walk outside into the sunshine, say a brief prayer. “Thank You, God, for the sunshine.”
Medical
Overexposure to the sun can cause serious health problems. Today check your body for moles and spots, using the ABCD rule. If the mole is Asymmetric, has irregular Borders, has a variation in Color, or has a Diameter larger than a pencil eraser, you should get it checked by your health care provider.
Movement
Spend some time outside today—walking, or even going for a light jog. Remember to put on sun block before you spend any significant amount of time outside.
Work
Enjoying the sun can be particularly difficult at our jobs, but our work is not just at our job. Today do some work outside. Wash your car, mow your lawn, or work in your garden.
Emotional
The sun can provide a much-needed emotional lift, as well as vitamin D. Today find ten minutes to sit outside in the sun and practice deep breathing. Feel the sun’s warmth, and try to let your body relax as you sit.
Family and Friends
How often do you gather your family and friends for any kind of outdoor activity? Plan an outdoor social activity with your family and friends, even if it is only eating dinner outside.
Nutrition
Do you eat cereal in the morning? Instead of a sweetened cereal, choose an unsweetened, whole grain cereal and sweeten it with cut fruit, such as bananas or berries. If you must have your cereal sweetened further, use an artificial sweetener.
Evening Wrap-up
And God said, “Let there be light,” and there was light. God saw that the light was good, and he separated the light from the darkness. God called the light “day,” and the darkness he called “night.” And there was evening, and there was morning—the first day.
GENESIS 1:3-5
God created the sun, giving us a great gift and a great responsibility in it. We know that too much and the wrong kind of sun exposure can be detrimental to our overall health. However, too often we are so busy we forget to step into the light at all! Instead, we should be enjoying the wonders of God’s creation. The truly amazing thing is, if we do enjoy God’s creation responsibly, we will also be healthier. Enjoying the sunshine responsibly will make us healthier.
Joyful God, help me today to make the most of Your creation. Especially help me to enjoy the light that you have given me. In Your holy name, Amen.
Day 24:
The Air
Morning Reflection
If there is a part of God’s creation that we all take for granted, it is probably the air. Our bodies breathe without our even thinking about it. Generally, we only notice the air if it smells bad or if there is not enough of it. But the air is a beautiful and important part of God’s creation. So today we are going to focus on ways to be healthier using the air.
Faith Life
There are dozens of verses in the Bible about how God uses the wind. Today read John 3:8, and when you encounter the wind today, take it as a reminder of God’s Spirit moving in the world.
Medical
Cigarette smoking greatly inhibits your ability to breathe. If you do smoke, talk to your primary care provider about ways to help you quit. Smoking simply does not have a place in wellness.
Movement
When you walk, do you walk fast enough to feel the wind on your face or hair? Try scattering some “walking sprints” throughout your walk. This will help you to get your heart rate up, and you’ll get more out of your walk.
Work
If you feel anxiety at work, try to do some deep breathing. Breathe in through your nose and out through your mouth. You do not need to do this for extended periods of time at work. Simply give yourself a few breaths to relax.
Emotional
Air is a very important part of stress relief. Today spend five minutes sitting with your back straight, breathing. Breathe in through your nose and out through your mouth.
Family and Friends
today go on a walk with a friend or family member. Concentrate on your breathing, and try to enjoy the fresh air.
Nutrition
Avoid vegetables that are fried or prepared in heavy cream sauces or butter. Instead, bake your vegetables (such as squash and potatoes) or steam them (broccoli, asparagus, and green beans).
Evening Wrap-up
And God said, “Let there be a vault between the waters to separate water from water.” So God made the vault and separated the water under the vault from the water above it. And it was so. God called the vault “sky.” And there was evening, and there was morning—the second day.
GENESIS 1:6-8
Like the sun, the air is a significant part of God’s creation. We can feel when it is not present. How many of us have breathed a sigh of relief on a hot day when a breeze breaks the heat just a little? Air—breath—is truly that which gives us life. But it often goes unnoticed. So today is a perfect day to stop and take notice of God’s wonder in the creation of air.
Lord, my God, thank You for giving me breath. Help me today to slow down and notice the gift and the beauty of the very air that I breathe. In Your name, Amen.
Day 25:
Water
Morning Reflection
Water covers about 70 percent of the earth’s surface. Our own bodies are made up of 57 percent water on average. So it is safe to say that water is an important part of creation. But most health experts make it fairly clear that, generally speaking, we are not drinking enough water. The path to wellness is paved with water. And so today we will focus on the significant role that water plays in our wellness journey.