40 Days to Better Livingâ€”Diabetes

transcript

40DAYSTOBETTERLIVING

DIABETES

PrintISBN978-1-62029-736-0

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TABLEOFCONTENTSWelcome,fromDr.ScottMorris,FounderoftheChurchHealthCenter

Week1:Michael’sStoryNewBeginnings/Foundations/Motivation/Expectations/Setbacks/

SettingGoals/Celebrate

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

/Thanksgiving

Week3:Cindy’sStoryBalance/Grace/Senses/OutoftheComfortZone/Purpose/

Change/Halfway

Week4:Tony’sStoryGod’sCreation/Sun/Air/Water/Land/Bodies/Spirits

Week5:Anna’sStoryVariety/GodinOurMidst/TheSeasons/VarietyinSound/Variety

inSight/TheFruitsofWellness/Healing

Week6:Tom’sStoryConversionStories/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,healthylivingmeans that all aspects of your life are in balance.Your faith,work, nutrition,movement,familyandfriends,emotions,andmedicalhealthallcontributetoalifefilledwithmorejoy,morelove,andmoreconnectiontoGod.

HowtoUseThisBookThis book gives you the chance to improve your health in whatever way isneededformanagingyourdiabetes.Forthenextfortydays,weinviteyoutobeinspiredby the real-life peoplewhose lives havebeen changedby theChurchHealthCenter.Eachdaygivesusanewchancetomoreeffectivelymanageourdiabetes,soeachdaywewillgiveyouhelpfulwaysthatyoucanmakeyourlifeahealthierone.

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

Fortydaysandnumerouswaystoliveahealthylife—comeandjoinusonthejourney!

Michael’sStory

WhenMichaelstartedcomingtotheChurchHealthCenterin2003,heknewthathehaddiabetes,butheknewverylittleabouthowtomanagehisillness.Hefeltillmostofthetimebecausehewasoftentiredandsick.Hisworksuffered,andheworried that hemight actually lose his job. His solution to feeling ill wasaddingmoreandmoreinsulinandmedicationtohisregimenratherthanreallychanginghislifestyle.

ThenafriendrecommendedhelookintotheChurchHealthCenter.Atfirsthewasskeptical,thinkingthathecouldn’texercisebecausehefelttooill.WhenhestartedcomingtotheChurchHealthCenter,hemetwithanutritionistandawellnessexpertwhohelpedhimdevelopstrategiesformanaginghisillnessandmedication.

Hestartedwalkingeveryday,andhetookcookingclassestohelphimlearnhow topreparediabetic-friendlymeals.Before too long, hewasmanaginghisdiseasewithmoreconfidencethanheeverhadinhislife.

Now,attheageofsixty-two,Michaelsaysthathefeelshealthierthanever.Heno longer takes insulinandmanageshisdiabeteswithdiet, exercise,andacouplemedications.“WhenIstarted,Ididn’tknowhowgoodIcouldfeel,”hesays.“Iamsothankfulformyhealthnow.Ididn’teventhinkitwaspossible.”

Day1:NewBeginnings

MorningReflection

Congratulations! Today we are setting foot on a journey to better managediabetes. It is a journey that will take us on highs and lows andwill lead ustowardawellness-orientedlifestyle.Diabetescanbeadifficultdiagnosistolivewith, and even though it is amanageable disease, it can be intimidating. Buteachjourneyhasabeginning,andtodayisyours!Startingtoday,wewillfocusontakingthosefirststepstowarddiabetesmanagementandhealthyliving.

FaithLifeIfyoudonothaveajournal,startonetoday.Takeafewminutesandwritetenwordsthatdescribeyourfaithliferightnow.Behonestandincludebothpositiveandnegativeaspectsofyourfaithlife.

MedicalMakealistofyourmedicalconcerns.Diabetesisamongthem,butothermedicalissues often accompany diabetes.Having a list of yourmedical concernswillhelpyoutosetgoalsandmeasureyourprogress.

MovementWeallhavetostartsomewhere.Goforawalktoday,walkingasfarasyoucan.Donotexhaustyourself,andstopwhenyoufeelyouneedto.Makeanoteinajournalsothatyoucantrackyourprogress.

Todaytakeafewminutesandwrite inyourjournalaboutwhatmakesupyour“work.”Keepinmindthatworkcanmeanyourjob,volunteering,andparenting.Aswemove forwardon the journey, itwillbevery important to findways tomakeourworkhealthy.

EmotionalOuremotionalwellness isan importantpartofoverallwellness,andanaspectthat often gets overlooked.Todaywrite in your journal about your feelings asyoubeginthejourney.Areyouexcited?Frightened?Anxious?

FamilyandFriendsThe journey towardwellness isnotone thatyoucan take in isolation.Supportfromfamilyandfriendsisveryimportant.Todaywritethenamesofyourfamilyandfriendswhowillsupportyouonthisjourneytodiabetesmanagement.

NutritionDoyouhaveafoodjournal?Ifyoudonot,startonetodayoraddadailyfoodlog toyour current journal.Havingaplace tokeep trackofwhatyoueatwillhelpasyouworktoformbetterhealthhabits.

EveningWrap-up

InthebeginningGodcreatedtheheavensandtheearth.Nowtheearthwasformlessandempty,darknesswasoverthesurfaceofthedeep,andtheSpiritof

Godwashoveringoverthewaters.GENESIS1:1-2

Weallneedtobeginsomewhere.Infact,evenGodtalksaboutbeginnings.Weallhaveheard thephrase“In thebeginning. . .”Whenwe lookat thispassagefromGenesis,weseethattheearthwas“formlessandempty.”Wearebeginningourjourneytowarddiabetesmanagement,anditmightfeelliketheroadaheadis“formlessandempty.”Afterall, theroadahead issomewhatofamystery.ButwecanmoveforwardknowingthatGodwalkswithus,offeringusstrengthandencouragementalongtheway.

GodofCreation,IknowthatYoumademefromnothing.HelpmetodaytoknowthatIdonotwalkthisjourneyalone.InYourholyname,Amen.

Day2:Foundations

MorningReflection

Beforewebuildahouse,wemustbuild the foundation.The foundationofferssupport for the roofandwalls andbears the load foreverythingelse that is tocome.Wellnessanddiabetesmanagementare lifelongprocesses thatarenevertrulycomplete.Butonoursix-weekjourney,wewilllaythefoundationforthelongerroadahead.Sotodaywewillturnourfocustolayingthegroundworkthatwillbeartheloadofthechangestocome.

FaithLifeFoundation is a word that occasionally comes up in discussions of faith andspirituality.Todaytakefiveminutesandwriteaboutthefoundationofyourfaithliferightnow.

MedicalLayingagoodmedicalfoundationisveryimportantforthejourneytomanagingdiabetes.Todaymakealistofthethingsthatyouaredoingnowtomanageyourdiabetes.

MovementAfter you take a shower,move your body around a bit and spend five to tenminutesdoingsome lightstretching.Bendand touchyour toesandreachyourarmsacrossyourchest.Ifithurts,pullbackonthestretchabit.

Sometimesourlackofwellnesscankeepusfromdoingthekindofworkthatwewant to do.Take fiveminutes andwrite about a time that you foundyourselfunable todo theworkyouwanted todo.Keep inmind thatworkcanbeyourcareer,butitdoesnothavetobe.

EmotionalDeepbreathingcanhelpyougetcentered,releasestress,andenergizeyourself.Take five minutes today and practice breathing. Close your eyes, breathe inthroughyournoseandoutthroughyourmouth.

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

NutritionIf you have not spoken to a nutritionist, set up an appointment today. Anutritionistcanhelpyoucreateadietthatisspecifictoyourparticularneedsandcanhelpyoucontrolyourdiabetes.

EveningWrap-up

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

changed.Butyouremainthesame,andyouryearswillneverend.”HEBREWS1:10-12

Aswemoveforward,weneedtohaveasolidfoundationuponwhichtobuild.Butaswestrivetomakeourownfoundation,wemayneedtoberemindedthatitisGod,who“laidthefoundationsoftheearth,”whowillcontinueevenafterthosefoundationshaveworn.

LovingGod,IknowthatYouwillpersistlongafterthemountainshavecrumbled.RemindmetodaythatYouaremyfoundation,evenwhen

everythingelsemightbeshifting.InYourholyname,Amen.

Day3:Motivation

MorningReflection

Aswesetoutonthispathtowardwellnessanddiabetesmanagement,wearealltaking these first steps for different reasons. Part of our motivation may besimplywantingtofeelbetter.Moreoften,however,ourmotivationgoesbeyondthedesiretobehealthy.Maybewewanttobeabletoplaymorewithourkids.Maybewewanttostoptakingsomanymedications.Whateverourmotivation,itis important toknowitandremember itaswesetouton the journey,becausethismotivationwillkeepusgoingwhentheroadgetsdifficult.

FaithLifeTakefiveminutesandwriteinyourjournalaboutyourspiritualmotivationforbeingonthiswellnessjourney.WhereisGodforyouonthisjourney?IsHewithyou?

MedicalWrite down your medical motivation. Try to be as specific as possible. Forexample, if you takemedications that youwould like toweanyourself off of,write down the specificmedications. Remember that thismay ormay not bepossible, depending on your doctor’s recommendations, but identifying yourmedicalgoalswillhelpyoustaymotivated.

MovementMakesurewhenyoubeginawalkingprogramthatyoucheckyourbloodsugar.Exercise can lower your blood sugar, somake sure you have somethingwith

you,likeglucosegel,tohelpquicklyraiseyourbloodsugarifitdropstoolow.

WorkSometimesourworkcanprovide themotivationweneed tobegin the journeytowardwellness.Todaytakefiveminutesandwriteaboutwaysthatyourworkcanmotivateyou.

EmotionalToday take fiveminutesandwriteaboutyouremotionalmotivation.Try tobehonest,andbeasspecificaspossible.Whyareyousettingoutonthis journeynow?

FamilyandFriendsOur familyand friendscanbeparticularlypowerfulmotivationon the journeytowardwellness.Todaythinkoftwopeopleinyourlifewhocanhelpmotivateyouwhenthegoinggetstough.

NutritionMost of us have a standard grocery list.What is yours? Take a fewminutestodayandwriteupastandardlistofthefoodthatyougenerallybuyinaweek,andthenaskifyouthinkthislistisdiabeticfriendly.

EveningWrap-up

ThenGodsaid,“Letusmakemankindinourimage,inourlikeness,sothattheymayruleoverthefishintheseaandthebirdsinthesky,overthelivestockandallthewildanimals,andoverallthecreaturesthatmovealongtheground.”SoGodcreatedmankindinhisownimage,intheimageofGodhecreatedthem;

maleandfemalehecreatedthem.GENESIS1:26-27

WeareallcreatedinGod’simage.Thatis,ourverybodiesbeartheimageofourCreator.Butformanyofus,itisdifficulttoloveourbodiesasGoddoes.Afterall,God cares for and loves all of creation.Part of this journey towellness islearningtoseeourselvesasGodseesus.Godlovescreation,andGodlovesus.

LovingGod,IknowthatYouhavecreatedmeinYourimage.HelpmetorememberthatYoucareformeasImoveforwardonthisjourney.InYour

holyname,Amen.

Day4:Expectations

MorningReflection

Everytimewesetoutonajourney,wehaveexpectationsforthatroad.Havingexpectationsissimplyapartoflife.Butontheroadtowellness,wecansetupexpectations for ourselves and for others that are either realistic or unrealistic.Whenwehaveunrealistic expectations,we canget in our ownway.Our ownexpectationscan(anddo)shapeourday-to-dayexperienceofwellnessandfaith.Sotodaywewillfocusonrealisticexpectations.

FaithLifeWeallhaveexpectationsofGodinourlives.WhatareyourexpectationsofGodon this journey?Take fiveminutes todayandwriteaboutyourexpectationsofGod.

MedicalOur expectations are often shaped by previous experiences. What are yourexpectationsforthemedicalprofessionalsinyourlife?Thenexttimeyouhaveadoctor’sappointment,discussyourexpectationswithhimorher.

MovementSpendtenminutesstretchingtoday.Canyoustretchanyfartherthanyoudidacoupleofdaysago?Whatareyourexpectationsforacoupleofdaysfromnow?

WorkWhenyoutakeabreakatwork,whatdoyouusuallydo?Takeatriptoavending

machine? 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 willincreaserather thanbecomemoremanageable.Takefiveminutesandwrite,ashonestlyasyoucan,whatyourexpectationsareforthenextsixweeks,whethertheyarerealisticornot.

FamilyandFriendsSometimeswecanfeelthatourfamilyandfriendshaveparticularexpectationsofus,andthatcanaddtostressthatwearealreadyfeeling.Todaytalktoafriendorfamilymemberaboutyourjourneyandwhatyourexpectationsinclude.

NutritionOurnutritionalhabitswillnotchangeovernight.Norwillourtastes.Todaymakealistofyourfavoritefoods.Are theyhealthyfoods?Comfortfoods?Over thenext sixweeks,work on findingmore nutritionalways to enjoy your favoritefoods.

EveningWrap-up

Butdonotforgetthisonething,dearfriends:WiththeLordadayislikeathousandyears,andathousandyearsarelikeaday.TheLordisnotslowinkeepinghispromise,assomeunderstandslowness.Insteadheispatientwithyou,notwantinganyonetoperish,buteveryonetocometorepentance.

2PETER3:8-9

WeallhaveexpectationsofourselvesandofGod.Expectationsaresimplyapartof life.But asPeter remindsus, our expectationsdonot alwaysmatch reality.God, however, is faithful, andwe can rest assured thatHewalks this journeywith us, even when we don’t quite notice it. God’s love is stronger than anyexpectationswemighthaveforourselves.

Godoffaithfulness,Iknowthatevenwhenmyexpectationsdonotmatchreality,Youwalkwithme.HelpmetoseeYourlove,andcareformeasI

continueonthisjourney.InYourholyname,Amen.

Day5:Setbacks

MorningReflection

Onthisjourney,therewillbetimeswhenwewillfeelunstoppable.Everythingwill be going well and according to plan, and then something will happen.Setbackswillanddohappen.Making trueprogresson the journey towellnessand diabetes management involves moving forward and then dealing withsetbacks.Trueprogressisslow,measuredoveralongperiodoftime.Setbacks,when we have them, can provide us an excuse to give up, but they can alsoprovideusanopportunityforgrowth.

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

MedicalMedical setbacks (such as a diabetes diagnosis) can be devastating. But suchhurdlesneednotbe theendof theworld,norshould theybecause togiveup.Todaywriteout aplan fordealingwithmedical setbacks todiscusswhenyounextmeetwithyourdoctor.

MovementWalkaroundyourhometakingtwostepsforwardandthenonestepbackward.Noticehowyoustillmakeforwardprogress,evenwheneverythirdstepisastepback.

WorkWork is a placewheremany of us have setbacks. Stress and time constraintsmakeiteasytofall intoold(andbad)habitssuchasvendingmachinelunchesand caffeinated, sugary sodas. Today try bringing a stress ball or some SillyPuttytoyourworkplacetorelievestress.

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

FamilyandFriendsWhen you stumble, your family and friends can help to remind you of yoursuccesses. Today name two people whom you can count on to offerencouragementandperspectiveintheeventofasetback.

NutritionNutritionalsetbackshappen.Wehaveanoccasionaldoughnutoreatalittlemorethan we had intended at a dinner out. Though the temptation is to starveourselvesthenextday,thebetterwaytodealwiththosesetbacksistosimplygetbacktohealthy,moderateeatingthenextday.

EveningWrap-up

Whentimesaregood,behappy;butwhentimesarebad,considerthis:Godhasmadetheoneaswellastheother.

ECCLESIASTES7:14

Thisjourney,justlikeeveryexcursion,willbefullofupsanddowns.Itwillbefullofmountainsandmolehills,gooddaysandbad.Ifweexpecteverydaytobea complete success, then we are likely to feel let down or discouraged.Remember thatGod iswith us through all our highs and lows.The author ofEcclesiastes reminds us that there are good times and bad, and that we cancelebratethegoodtimes,evenwhilebeingcomfortedinthebadtimes.

Godofthejourney,thankYouformakingalldays,goodandbad.HelpmetodayandinthedaysaheadtorememberthatYouhavemadeallof

mydays.InYourholyname,Amen.

Day6:SettingGoals

MorningReflection

This journey toward wellness and diabetes management is about makingchanges,both in the short termand in the long term.But ifwemakechangeswithoutasenseofwhereweareheaded,wemayendupfeelingoverwhelmedorfrantic.Setting realisticgoals isvery important tomaking lifestylechanges. Inparticular,effectivegoalsettingcanhelpusstayfocusedattimeswhenwemeetbarriers,andwhenwearetheclosesttogivingup.Todaywewillworkonsettinghealthyshort-termandlong-termgoalsforthejourney.

FaithLifeTakefiveminutestodayandwritedownonepracticalandconcretegoalforthenextsixweeks.Forexample,setagoalthatyouwillprayonceadayeachdayataparticulartime.Themorespecificandconcretethegoal,theeasieritwillbetoachieveit.

MedicalWeightlossisoftenamedicalgoalsetbypeoplewhoaretryingtobettermanagetheirdiabetes. If this isyourgoal, try toaimforone to twopoundsperweek.Whileweightlosscancertainlybeapartofawellness-orientedlifestyle,itisnothealthytoloseweighttoorapidly.

MovementTodaywritedownthreegoalsrelatedtoexerciseandplacethosegoalsinaplacewhere you will see them often. (For example: Walk for ten minutes without

takingabreak.Dotenwallpush-ups.Dotensit-ups.)

WorkMakeacopyofyourmovementandnutritionalgoalstotaketowork.Rememberthatwellnessisnotconfinedtothehome.Havingacopyofyourwellnessgoalsatworkwillhelpyoutostayfocusedwhenyouareawayfromhome.

EmotionalDiabetescanbeexacerbatedbystress.Todaywritedownaspecificandconcretegoalformanagingyourstress.Remembertosetadefinitivetimeframeforyourgoal.

FamilyandFriendsAreyouembarkingonthisjourneyonyourownorwithafriendorsomefamilymembers?Havingacompanioncanbeveryhelpful.Thinktodayaboutafriendorfamilymembertowhomyoumightreachout.

NutritionWhatwouldyouliketochangeaboutyournutritionalhabits?Eatlessfat?Morevegetables?Betterportionsizes?Writedownfivenutritionalgoalsforthenextsixweeks.

EveningWrap-up

Trainyourselftobegodly.Forphysicaltrainingisofsomevalue,butgodlinesshasvalueforallthings,holdingpromiseforboththepresentlifeandthelifetocome.Thisisatrustworthysayingthatdeservesfullacceptance.Thatiswhywelaborandstrive,becausewehaveputourhopeinthelivingGod,whoisthe

Saviorofallpeople,andespeciallyofthosewhobelieve.1TIMOTHY4:7-10

Wearenowsettingoutonajourneyofphysicalandspiritualtraining.Wellnessanddiabetesmanagementareaboutourbodiesandourspirits.Whenweneglectoneinfavoroftheother,weforgetthatGodcreatedusasbodyandspirit.Paulreminds us in his first letter to Timothy that our hope in God can offer usencouragementandpurposeaswestrivetowardourgoal.

LovingGod,IhaveputmyhopeinYou.IpraytodaythatYouwilloffermetheencouragementIneedasIcontinueonthisjourney.InYourholy

name,Amen.

Day7:Celebrate

MorningReflection

Congratulations!Wehavecompletedthefirstweekofourjourney!Atthispoint,wecantakeastepbackandreflectoneverythingthatwehaveaccomplishedthisweek. Maybe you are not used to celebrating our own accomplishments, butcelebrationisanimportantpartofthejourney.Aswemoveforward,wecantaketimetocelebrateeventhesmallvictories.Sotodaywewillfocusonwaysthatwecancelebrate.

FaithLifeFaith is an important part ofwellness, butwellness is also important to faith.KeepinmindthatGodenteredthisworldasapersonwithabody.Goforawalktoday,andprayasyouwalkforGodtobepresentinyourbodyaswellasyourspirit.

MedicalDoyourememberhowtocheckyourpulse?Tryagain today tocalculateyourrestingheartrate.Knowingyournumberswillhelpyoutrackyourimprovementthroughoutthenextfiveweeks.

MovementSpend tenminutesdoing some jumping jacksoranothervigorousactivity thatmightraiseyourheartrate.Trytomakeitanactivitythatyouenjoy.

Asyousitatyourdeskatwork,takeafewminuteseachhourandstandup.Dosomesquatsor lungestoelevateyourheartrateandstrengthenyourlegs.Thiswillgiveyouaboostinenergyandwillallowyousomeexerciseduringtheday.

EmotionalOnthejourneytowellness,itisimportanttoperiodicallyrewardyourself.Butitiscommonforustorewardourselveswithfood.Todaymakealistofrewardsforyourselfthatarenotfoodrelated.

FamilyandFriendsScheduleasmallcelebrationwithyourfamilyandfriends.Makeahealthymealathome,andbringyourfriendsandfamilyintothekitchentosharewhatyouarelearningonyourjourney.

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.PSALM96:1-4

Diabetes management is not an easy task, which is why it is important tocelebratealongtheway.Whenwecelebrate,werememberthatGodwalksthisjourney with us and celebrates our successes with us. As we remember ourtriumphs,wealsopraiseGodwhocreatedusandlovesus.

Godofjoy,Youaregreatandworthyofpraise.IpraytodaythatYouwouldhelpmeasIreflectonmyweektocelebrateeventhosesmallsuccessesthatputmeonthepathtowardwellnessanddiabetes

management.InYourholyname,Amen.

Sally’sStory

Sally loved toeatbutter.She loved tocook,andbutterwasalwaysoneofherfavoriteandmost important ingredients.Thenoneday,whenshewasforty-sixyears old, she got some bad news from her doctor. “I had diabetes and highblood pressure.”Her doctor told her in no uncertain terms that itwas time tochangeherlifestyle.

“Iwasdevastated,”Sallysaid.“I lovedtocookformyfamilyandchurchandfriends.Ifeltlikemylifewasover.”

ButSally’sdoctorrecommendedthatshelooktotheChurchHealthCenterforguidance.Shetookaclassondiabetesmanagementandstartedanexerciseprogram. She started walking every day. Then one day she signed up for acookingclass.“IthoughtIwouldhateitbecauseIjustknewthefoodwouldbebland and boring.” Butmuch to her surprise, Sally found that she could lovecookingthisnewway,andthefoodwasanythingbutboring.“Ineverrealizedthatfoodcouldbesocolorful!”shesaid.

TodaySallyismanagingherdiabeteswithdietandexercise,andherbloodpressureiswithinanormalrange.Andshestilllovestocookforherfamily,herfriends,andherchurch.

Day8:Habits

MorningReflection

Diabetesmanagementandwellnessarelargelyabouthabits.Theyarebothabouthabits that we have and about habits that we want to form. Diabetesmanagement, inshort, isaboutchanginghabits.Habitscanbeverydifficult tochangebecausetheyareoftensodeeplyingrainedinourday-to-daylivingthatwe do not even realize what we are doing. Today we will turn our focus tounderstandingwhatourhabitsareandformingstrategiestochangethem.

FaithLifeHabitsdonothavetobebadhabits.Todaymakealistofyourfaithhabits.Forexample,prayingbeforemealsorreadingtheBibleinthemorning.

MedicalAreyou in thehabit of recordingyour bloodglucose levels?Monitoringyourbloodglucosecanhelpyouandyourdoctordecideonthemosteffectivemodeoftreatmentforyou.Checkyourlevelsbeforemeals,twohoursaftermeals,andbeforebedtime.Recordyourlevelsinyourjournal.

MovementManyofusdonotmoveenoughoutofsheerhabit.Todaygoforawalkeitherafterlunchordinnertogiveyourmetabolismalittleboostafteryourmeal.

WorkWhat do you usually do when you get home after work? Do you watch

television?Cookdinner?Todaytaketenminutesorsotostretchorwalkbeforeyoustartyourusual“after-work”routine.

EmotionalEmotionsarehighlyhabitual.Wecangetintothehabitofalwaysfeeling“busy”or“overwhelmed”or“stressed.”Todaypracticesmilingtwenty-fivetimes.Justtheactofsmilingwilltrickyourbrainintofeelingdifferently.

FamilyandFriendsWehavecollectivehabitsaswellasindividualhabits.Todaythinkaboutthelasttime 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 forsugarysoda.(Hint:evendietsodacontainssodiumandotheringredientsthatarenotgoodforyou.)

EveningWrap-up

Therefore,Iurgeyou,brothersandsisters,inviewofGod’smercy,toofferyourbodiesasalivingsacrifice,holyandpleasingtoGod—thisisyourtrueand

properworship.Donotconformtothepatternofthisworld,butbetransformedbytherenewingofyourmind.Thenyouwillbeabletotestandapprovewhat

God’swillis—hisgood,pleasingandperfectwill.ROMANS12:1-2

Ourhabitsarepersistentandtough,andinordertochangethosehabits,wemustbepersistentandtough.Itcanbedifficult,eventothepointoffeelingthatit’simpossibletomakerealandlastingchangestoourhabits.ButwealsoknowthatGodwalks the journeywithus,offeringus strengthandencouragementasweworktobetransformedandrenewed.

LovingGod,helpmetoseemyhabitstodayandgivemethestrengthandencouragementtochangethemandbecometransformedonthis

journeytodiabetesmanagement.InYourholyname,Amen.

Day9:Triggers

MorningReflection

Our habits do notwork alone. Evenwhenwe do not realize it,wemay haveemotionalandbehavioraltriggersthatsetintomotionhabitsandbehaviorsthatwemayormaynotactuallybeawareof.Onewaythatwecanhelpgaincontroloverthosehabitsistobeawareofthetriggersthatthrowusintothem.Sotodaywewillworktoidentifysomeofourtriggers.

FaithLifeQuietmeditationor“centering”isawonderfultooltouseinfaithlife.Todaysitforfiveminutesandconcentrateonbeingquiet.Trytoquietyour“innervoice”andfindpeacewithbeingstill.

MedicalDo you know the signs of low blood sugar (hypoglycemia)? They includefeelingshaky,fastheartbeat,sweating,dizziness,anxiety,hunger,blurryvision,weakness or fatigue, and headache. However, hypoglycemia does not alwayscomewith symptoms. The only way to know for sure is to have an accurateglucosereading.

MovementTodayeachtimeyouyawnduringtheday,dofivejumpingjacks.Thiswillhelpto give you a boost of energywhen you are feeling tired andwill give you achancetotryanew“trigger.”

WorkToday try to identify your work triggers. For example, do you grab a cup ofcoffeeor a sodaevery timeyouwalkpast thebreak room?Trykeeping someherbal tea at your desk instead.Thiswill helpyou to stayhydrated and avoidbecomingovercaffeinated.

EmotionalEmotionaltriggersareverystrongandoftendifficulttodetect.Todaytakesometimeandwrite inyour journalaboutwhatyoudowhenyoufeelhappy,bored,andsad.Knowingourreactionstotheseemotionscanhelpustoavoidunhealthyreactionswhenwehavethem.

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.

NutritionConsistency with your carbohydrate intake at eachmeal throughout your daywillhelp tostabilizeyourglucose levels.Anaverage-sized,activemanshouldget60-75gramsofcarbohydratespermeal.Anaverage-sizedwomanshouldget45-60grams.

EveningWrap-up

“Whyspendmoneyonwhatisnotbread,andyourlaboronwhatdoesnotsatisfy?Listen,listentome,andeatwhatisgood,andyouwilldelightinthe

richestoffare.Giveearandcometome;listen,thatyoumaylive.”ISAIAH55:2-3

Thejourneytowardwellnessanddiabetesmanagementis,inmanyways,aboutlearninghowtofeedourselves.Wefeedourselvesineveryaspectofourlives,andGodwantsustochoosethosethingsthatwillnourishus.Isaiahremindsusofthiswhenhesays,“Whyspendmoneyonwhatisnotbread?”Whenweallowtriggerstocontrolourbehaviors,wemaynotbegettingthenourishmentthatweneed. As we move forward on this journey, we will learn how to nourishourselvesbetter.

LovingGod,helpmetorecognizewhatwillsurelysatisfyandwhatwillnot.Helpmetomakechoicesfornourishment.InYourholyname,Amen.

Day10:CleaningHouse

MorningReflection

Sometimes when wemake changes in our lives, we need to take the time toclean—to clean our houses, our bodies, and even our spirits. The process ofcleaninghelpsustogetouttheoldandmakeroomforthenew.Inourjourneytoward diabetes management, cleaning house can allow us a new beginning.Cleaning our pantries, our bedrooms, and our offices can help us to moveforwardonthejourneytowardwellness.

FaithLifeTodaytryagaintositquietly,meditatingandcenteringyourself.Clearawaytheclutterofyourmind,and turnyour focus toyourbreathing.Breathe inand letGodin.

MedicalWhen was the last time you cleaned out your medicine cabinet? Lots ofaccidentscanbeavoidedbydisposingofexpiredandoldmedication.Todaytakeinventoryofyourmedicinecabinetandthrowoutanythingexpiredorunusable.

MovementTake a half hour today and do some chores around the house. Vacuuming,mopping, dusting, and cleaning countertops can raise your heart rate. As anaddedbonus,whenyou’redone,youwillenjoyacleanhouse!

Clearsomespaceatwork(inyourdeskoranotherconvenientspace)whereyoucanstoresomehealthysnacks:unsaltednutsordriedfruit.Thenwhenyouhaveabreak,insteadofgoingtothevendingmachine,reachforyourhealthysnacksandtakeawalkaroundtheoffice.

EmotionalTocalmsomeoftheclutterinyourmindtoday,setasidesometimetohaveahotbath.Asyousoak,focusonbreathinginandout,andletyourbodyrelax.

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

NutritionDo not be a member 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

That,however,isnotthewayoflifeyoulearnedwhenyouheardaboutChrist....Youweretaught,withregardtoyourformerwayoflife,toputoffyouroldself...tobemadenewintheattitudeofyourminds;andtoputonthe

newself,createdtobelikeGodintruerighteousnessandholiness.EPHESIANS4:20-24

Eachdaywehavetheopportunitytobeginagain.Therewillbedayswhenweneedtostop,takestock,andmakeroom.Cleaningcangiveusspacetochangecourseifnecessary.Thoughitmaybedifficult,Paulremindsusthatwecan“putoff”formerhabits,our“oldselves,”tomakeroomforChrist.Likewisewecanclearthewayfornewprogressonthejourney.

LovingGod,IknowthatYoucanmakeallthingsnew,includingme.HelpmetodayasImakeroomforthenewwhileIcleanouttheold.InYour

holyname,Amen.

Day11:Attitude

MorningReflection

In this journey toward wellness and diabetes management, our progress willdependonmanyfactors.Oneofthemostimportant,however,istheattitudethatwebringto the journey.Apositiveattitudecankeepusmotivatedandmovingforwardevenwhenthingsarenotgoingthewaywewantthemtogo.Anegativeattitudecanholdusbackevenwhenthingsaregoingwell.Todaywewillfocusonstrategiesforkeepingapositiveattitude.

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

MedicalRememberthatmedicationscanhavesideeffects—somearephysicalandsomeare emotional. If you are having emotional side effects (such as depression,anxiety, euphoria) or physical side effects, let your doctor know as soon aspossible.

MovementManyof us eatwhenwe feel boredor overwhelmed.Today if you feel bored(but are not actually hungry), instead of snacking, try doing some simplestretches,suchasneckrollsandarmcrosses.

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

EmotionalWhenyouaretiredandsleepdeprived,havingapositiveattitudebecomesevenmoredifficultthanitmightnormallybe.Tonighttrytogotobedatareasonablehour,allowingseventoeighthoursforsleep.

FamilyandFriendsYourfamilyandfriendscanbeawonderfulsourceofencouragementwhenyouare feeling discouraged. Todaymake a list of five friends or familymemberswhowillhelpyouattimeswhenyouneedsomeencouragement.

NutritionChoosing whole-grain carbohydrates, such as whole-wheat bagels, Englishmuffins, or toast canhelpyou control your bloodglucosebetter thanbiscuits,doughnuts,ormuffins.Todaychoosewholegrainsoversimplecarbohydrates.

EveningWrap-up

“Hereismyservant,whomIuphold,mychosenoneinwhomIdelight;IwillputmySpiritonhim,andhewillbringjusticetothenations....Abruisedreedhewillnotbreak,andasmolderingwickhewillnotsnuffout.Infaithfulnesshewillbringforthjustice;hewillnotfalterorbediscouragedtillheestablishesjustice

onearth.Inhisteachingtheislandswillputtheirhope.”ISAIAH42:1,3-4

Onthisjourney,itwillbecomeincreasinglyimportanttofindwaystomaintainapositiveattitude.Discouragementhappens,butwithapositiveattitude,wecanfindways tomove forward in spite of it. In this passage from Isaiah,we areremindedthatGodisfaithful,andthatGodoffersushopeevenwhenwecannotseeitforourselves.

LovingGod,helpmetoholdontohopeasIcontinueonthisjourney.Helpmekeepapositiveattitudetodayandalldays.InYourholyname,

Day12:Wholeness

MorningReflection

When we have a wellness-oriented goal, such as weight loss or diabetesmanagement,ourfocusoftenturnstooneparticularaspectofwellness.Butthedangerinthatkindoffocusisthatwecanlosesightofourwholebodyandseeourentireselvesasonlyonepart—aheart,stomach,amouth.Weare,however,whole beings made of body and spirit. Our wellness is about wholeness. Sotodaywewillturnourfocustoseeingourselvesaswholebeings.

FaithLifeTakefiveminutestodaytopray.Whileyoupray,wiggleyourfingersandyourtoes.Sitdownandstandup.Takeadeepbreath inand let itout.Thinkabouthowyourentirebodycanpray,ratherthanjustyourspirit.

MedicalDoyouknow the basic facts about your diabetes pills?Todaywrite down thenamesofyourmedications,yourdosage(howmuchyouneedtotake),andwhenyouneedtotakeit.Placethefactsheetonyourrefrigeratororinanothereasy-to-findspace.

MovementToday put on somemusic and spend some time dancing.Do notworry aboutlookingsilly.Feelyourbodymove—yourhead,yourback,yourlegs.Havefunasyoufeelyourbodyworkingasawholeunittogether.

WorkMost of us work using one aspect of our personality more than other parts.Todaytry to takefiveminutesatworkanduseanotheraspectofyourbodyorpersonality.Ifyousitatacomputerallday,goforashortwalk.Ifyou’reonthephone,takeamomenttostretch,andifyoustandallday,findaquietplacetosit.

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.

NutritionWhenyouhaveamealinarestaurant,watchoutforwordslikesweetandsour,honeyglazed,orhoneymustard.Thesesaucesoftencontainquiteabitofsugar.

EveningWrap-up

Nownoshrubhadyetappearedontheearthandnoplanthadyetsprungup...butstreamscameupfromtheearthandwateredthewholesurfaceoftheground.ThentheLORDGodformedamanfromthedustofthegroundandbreathedinto

hisnostrilsthebreathoflife,andthemanbecamealivingbeing.GENESIS2:5-7

We do not look at God’s creation and see only the leaf of a tree or the sunshiningthroughtheclouds.Instead,whenwespeakofGod’screation,wetendtospeak of thewhole of creation. So, too,whenwe speak ofwellness,wemustconsider our whole selves, body and spirit. We can keep in mind that Godcreatedusbodyandspirit.

LovingGod,Youhavebreathedthebreathoflifeintome.IpraythatYouwouldhelpmeseethewonderandwholenessofYourcreationinmyself.

InYourholyname,Amen.

Day13:Enjoyment

MorningReflection

Manytimeswhenwe talkabouthealthy living,weare talkingaboutdeprivingourselvesof the things(especiallyfood) thatweenjoy.But the journey towardwellnessisaboutlivingwellandlivingwithabundance,notdeprivation.Onthepath todiabetesmanagement, it is true thatsomefoodswillneed tobepassedover in favor of other healthier options. But we will (hopefully) find that inmanaging our diabetes and livingwellness-oriented lives,we can enjoy livingmorethanwedidbefore.

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

MedicalThenexttimeyouhaveanappointmentwithyourprimarycareprovider,talktohim or her about whether you should see a podiatrist or a physical therapist.Bothofthesespecialistscanhelpyoucareforyourfeet,whichcanbenecessarywithdiabetesmanagement.

MovementTrynottolookatexerciseasachore.Insteadseektofindwaystoexercisethatyou enjoy. Go for a walk around your neighborhood or play a game ofbasketball.Themoreyouenjoyexercise,themoreyouwilldoit.

WorkWhileworkisnotoftenconsideredfun,ithelpstofindaspectsofyourworkthatyou enjoy.Todaymake a list of some things that you enjoy about yourwork,evenifitisassimpleaslikingthepeoplewithwhomyouwork.

EmotionalIfwedonotspendtimeenjoyingourselves,wecaneasilybecomeoverwhelmed.Todayspendat least tenminutesdoingsomethingyou trulyenjoy.Try to taketimeeachdaytodosomethingyouappreciate.

FamilyandFriendsOur familyand friendscan reallyhelpus findenjoymentwhenweare feelingoverwhelmed.Todayscheduleaneveningoutwithsomefriendsandfamily.Gotoahealthyrestaurantandtrysomethingonthemenuthatyoumaynothavehadotherwise.

NutritionKeep inmind thatalcoholcanmakeyourbloodsugardip too low. It canalsointerferewithsomeformsofdiabetesmedication.Ifdrinkingalcoholisaregularpartofyourlifestyle,talkwithyourhealthcareteamabouthowbesttoenjoyitsafely.

EveningWrap-up

Iwillpraiseyouwiththeharpforyourfaithfulness,myGod;Iwillsingpraisetoyouwiththelyre,HolyOneofIsrael.MylipswillshoutforjoywhenIsing

praisetoyou—Iwhomyouhavedelivered.Mytonguewilltellofyourrighteousactsalldaylong.PSALM71:22-24

We are created for life, and for praise and joy. Living a wellness-orientedlifestyleshouldnothinderthatjoybutshouldhelpustoenjoylifemore.Thoughhealthy living is often stereotyped as depriving ourselves of enjoyment, thejourneytowarddiabetesmanagementandhealthylivingcanactuallyhelpusfeelbetter.Whenwelivewellness-orientedlives,welivebetter.Findingpraiseandjoy inour lives issimplyeasierwhenwehavemoreenergy,whenweare lesssick,andwhenwearereallyliving.

LovingGod,IknowthatYouhavecreatedmeforlife.Helpmetolivethatlifetothefullestandtoenjoythisjourneytowardwellness.InYourholy

name,Amen.

Day14:Thanksgiving

MorningReflection

We have reached the end of week two in the journey toward diabetesmanagement.Sometimesatthispoint,thejourneycanfeelasifitisflyingby,orit can feel like we are progressing at a snail’s pace. The difficulties of thejourneymayweighonusbynow,orwemayfindthestepseasierthanwehadexpected.Butwhateverourexperiencetothispoint,todayisagooddaytostop,reflect,andgivethanks.

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

MedicalDiabetespillsonlyworkifyoutakethem!Ifyouhavetroubleremembering,tryusingapillsorterboxsothatyouwillremembertotakethemeveryday.

MovementIf youmust stand in linewhen running errands, use the time to exercise youranklesandcalvesbydoingsomecalfraises.Riseontoyourtoesandletyourselfbackdown.Thiswillgiveyoua littleexerciseandsomething todowhileyoustandinline.

Whenyougetfrustratedatwork,takeamomenttobreathe.Takeadeepbreath,andsayashortprayerofthanks.Thiscanhelpyoutotakeastepbackandgetsomeperspectivebeforebecomingoverwhelmed.

EmotionalGratefulness is an attitude thatwe can practice.Whenwe rememberwhatwehavebeengiven,someofthethingsthatcauseusstressmightnotfeelquitesobig.Todaywhenyoustarttofeelstress,simplybreatheandsaythephrase,“Iamgrateful”beforeyoumoveforward.

FamilyandFriendsAreyou thankful foryour friendsand family?Do theyknow it?Today takeamomentandtellone(ormore)ofyourfriendsandfamilythatyouarethankfulfortheirpresenceinyourlife.

NutritionSoyouknowhowmuchdressingyouaregetting,requestsaladdressingontheside of your saladwhen you eat out at a restaurant.Keep inmind thatmanydressingsdocomewithsugarinthem.

EveningWrap-up

ShoutforjoytotheLORD,alltheearth.WorshiptheLORDwithgladness;comebeforehimwithjoyfulsongs....Itishewhomadeus,andwearehis;wearehispeople,thesheepofhispasture.Enterhisgateswiththanksgivingandhiscourtswithpraise;givethankstohimandpraisehisname.FortheLORDisgoodandhisloveenduresforever;hisfaithfulnesscontinuesthroughallgenerations.

PSALM100

Thanksgiving is an important part of thewellness journey.Whenwe take thetimetogivethanks,wetakethetimetoevaluatewhereweareandrecognizethegood. As difficult as the road toward diabetes management and wellness canbecome, thepsalmist remindsus thatwebelong toGodand“his loveenduresforever.”Godisfaithfulandlovesus,whichisreasonenoughtobethankful.

LordGod,Youhavegivenmesomuchforwhichtobethankful.Helpmetodaytotakethetimetobegrateful.InYourholyname,Amen.

Cindy’sStory

WhenCindy first came to theChurchHealthCenter, she had been strugglingwith her weight for her entire life and struggling with diabetes for about tenyears.Shetriedtoloseweightandtogetherdiabetesundercontrol.Assheputsit,“I triedeverydietknowntoman.”Butsheneverseemedable tostick to it.Herweightwent up and down. She even tried starving herself,managing herportionstothepointofobsession.

But even after losing weight, Cindy did not feel well. Discouraged, shewent to her doctor, who put her on yet another medication to manage herdiabetes.WhenCindy expressed her frustration, her doctor recommended thatshevisittheChurchHealthCenter.

Shewasskepticalatfirst:“IhadconvincedmyselfthatIjustcouldn’tloseweightandthatIwouldalwaysbesick.”

Butasshegotintoaregularexerciseroutineandattendedsomeclassesondiabetes management, Cindy began to feel better. She gradually learned thebalance that worked for her. The weight started coming off, and moreimportantly,shestartedfeelingbetter.Eventuallyshewasweanedoffseveralofhermedicationsasherhealthimproved.

Todayshelovesattendingcookingclasses,andshestillexercisesmultipletimesaweek.Sheismanagingherdiabetesprimarilywithdietandexercise,andshefeelsgreat!

Day15:Balance

MorningReflection

Managingdiabetes,likegeneralwellness,isaboutbalance.Wehavetofindtherightbalance tomaintainourbloodglucose levels.Weeatabalanceddiet.Webalance exercise with calorie intake. We even find it important to achieve awork-lifebalance,whateverthatlookslike.Butwithallthechangeshappeninginourlivesrightnow,itissometimeseasiertofeeloffbalancethantofeellikethingsarefallingintoplace.Sotodaywewillfocusonwaystostaybalanced.

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 thebalancethathelpsyouwalk.

MedicalRemember that medication is not magic. A lifestyle of diabetes managementincludesstrikingabalancebetweenmedicationsandlifestylechanges.Atyournextdoctor’sappointment,askyourdoctorwhatchangesyoushouldbemakinginyourlifetobehealthier.

MovementThereisnomovementwithoutbalance.Todayspendtwominutesbalancingononefootatatime.Balanceaslongasyoucanononefootandthenswitchtotheother,alternatingforatotaloftenminutes.Bybalancingyouwillbuildstrength

inyourcalvesandankles,aswellasinyourabdomenandback.

WorkManyof us talk about finding the right “balance” betweenwork and personallife.Todaytakefiveminutesandwriteaboutwhattherightbalancelooksliketoyou,whetherornotyouhavecurrentlyachievedit.

EmotionalBalancingbusynesswithdowntime isvery important tomaintainingemotionalwellness.Todaytaketenminutestositandrelax.Takesomedeepbreathsinandout.Closeyoureyes.Relax.

FamilyandFriendsAllofuscanloseourbalancefromtimetotime.Itisatthosetimeswhenitismostimportanttoreachoutforsupport.Todaygoforabriskwalkwithafriendorfamilymemberwhomighthelpsupportyouonyourjourney.

NutritionGood nutrition is mostly about balance and moderation. In particular, goodnutritionincludesappropriateportionsizes.Todaykeepalogofthethingsthatyou eat, and include the portion size. Remember that one portion of meat isaboutthesizeofadeckofcards.

EveningWrap-up

“ForIwillpourwateronthethirstyland,andstreamsonthedryground;IwillpouroutmySpiritonyouroffspring,andmyblessingonyourdescendants.Theywillspringuplikegrassinameadow,likepoplartreesbyflowingstreams.Some

willsay,‘IbelongtotheLORD’;otherswillcallthemselvesbythenameofJacob;stillotherswillwriteontheirhand,‘TheLORD’s,’andwilltakethename

Israel.”ISAIAH44:3-5

Trying to change our routines and our habitsmeans that our balancemay bethrownoff.Evenifwearemakingpositivechanges,theyarestillchangesandcanimpactourbalance.ButinthispassagefromIsaiah,weareassuredthatGodcares forus, forwebelong to theLord.Even in themidstofchange,Godcanhelpusfindourrightbalance.

Life-givingLord,IknowthatIbelongtoYou.IpraytodaythatYouwouldhelpmefindmybalanceonthisjourney.InYourholyname,Amen.

Day16:Grace

MorningReflection

Ourcultureoftenpromotestheconceptof“allornothing,”whereifwearenotgiving 110 percent, thenwe have automatically failed.Butmanaging diabetessimplydoesnotworkthatway.Duringourfirstweek,welookedathowwedealwith setbacks, and one of the first steps is to acknowledge that setbacks dohappen.Onthisjourney,wewillhavegooddaysandbad.Butifwecanmanagetogiveourselvessomegraceonthebaddays,thenwewillmakemoreprogressthanifwesimplylabelbaddaysas“failures.”

FaithLifeTodayreadMatthew19:26.Takefiveminutesandwriteaboutimpossibility.Doanyofyourgoalsfromweekonefeelimpossible?HowmightGodgiveyouthegracetofaceevenseeminglyimpossibletasks?

MedicalTodaybegin keeping a list of questions that you can ask your doctor the nexttimeyougoinforacheckup.Putthelistinaneasy-to-findplace,suchasinyourwalletoronyourrefrigerator.

MovementTodaywalkinplaceforfiveminutesandthentrystretchingfortenminutes.Trytotouchyourtoes,reachyourarmsacrossyourchest,stretchyourback.Ifyourmusclesarecold,donotstretchtoofar!

WorkIs your office break room always full of treats? Birthday cake, doughnuts,bagels?Offerabalancetosomeof theseunhealthysnacksbybringinghealthysnackstoshare,suchasafruitandvegetableplate.

EmotionalLearning tomanage stress is very important tomanaging hypertension.Todaytake a slowwalk, focusingonyour breathing and lettinggoof the things thatleaveyouoverwhelmed.

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

NutritionDonot skipmeals!Skippingameal canknockyourblood sugar levelsoutofcontrolandcanmake itdifficult togetyourglucoseback toanormal level. Ifyouknowyouaregoingtobeontheroadduringyournormalmealtime,packasnackwithcarbohydratesandprotein.

EveningWrap-up

AndGodraisedusupwithChristandseateduswithhimintheheavenlyrealmsinChristJesus,inorderthatinthecomingageshemightshowthe

incomparablerichesofhisgrace,expressedinhiskindnesstousinChristJesus.Foritisbygraceyouhavebeensaved,throughfaith—andthisisnotfrom

yourselves,itisthegiftofGod.EPHESIANS2:6-8

InhislettertotheEphesians,PaulremindsusofthepowerofGod’sgrace.WehavebeensavedbyGod’sgrace,thoughitisnotearned.SoifGodoffersussuchabundant grace, why can we not manage to give ourselves some grace? Thejourney to wellness and diabetes management is not about perfection. It isinsteadaboutbeingashealthyaswecanbeforthelonghaul.

GraciousGod,YouoffermegraceevenwhenIdonotdeserveit.HelpmetogivemyselfgraceevenonthebaddaysasIcontinueonthis

journey.InYourholyname,Amen.

Day17:Senses

MorningReflection

Diabetes management and wellness are about much more than simply losingweight or switching to a newmedication. The journey may certainly includesomeof these things,butwellness isamuchlargerpicture thanthat.Afterall,wearecreatedwhole.Wearegiveneyestoseeandearstohear.Theworldisfullof beautiful things to see, taste, and touch. The journey to wellness is aboutembracingallofthosesenses.

FaithLifeRememberthatGodshowsupineveryaspectofourlives, includingourfood.Todaybeforeeachmeal,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 specialattention todiabetes.Keepyourmedicalhistoryonyourrefrigeratorwithyourlistofmedications.

MovementGoforawalk todayandasyouwalk,observeall thecolors, smells,andeventastes.Payattentiontotheaironyourskinandthemovementofyourbody.Sayaprayerofthanksforallofthosesensationsasyoumove.

WorkIf you become bored atwork today, try not to resort to eating. Instead take amomentandmakea listof fifteen things thatyoucansee,smell, feel,hear,ortaste.Thensayasmallprayerofthanks.

EmotionalWhenouremotionsflareupandwebecomeoverwhelmedbystress,ourbloodsugar can go up. In managing diabetes, we must try to limit that surge ofglucose. Today practice deep breathing to manage your blood glucose levelsduringtimesofstress.

FamilyandFriendsHealthyrelationshipscanbringbalancetoyourlifeinmanyways,butespeciallybyofferingfellowshipandfun.Todaycallafriendorafamilymemberandhavesomefunbydancingtosomemusicorshoppingatafarmer’smarketforsomelocalfreshproduce.

NutritionBeware! Sugar is added to many things, such as soup, that we would notimagine.Todaytryaddingflavortoyourfoodbyaddingherbsandspices,suchas basil, parsley, or rosemary. Add some flavor to a sandwich by addingwatercressorcabbageinsteadoflettuce.

EveningWrap-up

Jesusreplied,“GobackandreporttoJohnwhatyouhearandsee:Theblindreceivesight,thelamewalk,thosewhohaveleprosyarecleansed,thedeafhear,thedeadareraised,andthegoodnewsisproclaimedtothepoor.Blessedis

anyonewhodoesnotstumbleonaccountofme.”MATTHEW11:4-6

Godcreateduswithsenses,andmorethanthat,whenGodbecamehumaninthepersonofJesusChrist,Herestoredoursenses.Jesusrestoredsighttotheblindandhearingtothedeaf.WecanknowfromthisthatthosesensesmattertoGod.TheyareanimportantpartofwhoweareinGod’screation.Soonourjourneytomanagingdiabetes,wecan findenjoyment,meaning,andbalance inallofoursenses.

LovingGod,Youhavegivenmethegiftofsenses.HelpmetodaytoenjoythegiftYouhavegivenmeandtofindmyownbalanceinYour

creation.InYourholyname,Amen.

Day18:OutoftheComfortZone

MorningReflection

The journey to diabetes management and wellness will undoubtedly take usoutside of our comfort zone. That may mean cooking at home instead ofstopping at the drive-through or ordering something completely different on amenu. But as we step outside that comfort zone, we occasionally need to beremindedthatitisnotnecessarilyunsafe,evenifitisuncomfortable.Whereverwewalkonthisjourneytowellness,Godgoeswithus.

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

MedicalMakeitapointtodiscuss“disasterplans”withyourdoctor.Makealistofthingsthat you would need in the case of an emergency (insulin pens, medications,glucometer,glucosetablets).

MovementAhealthyexercise regimenconsistsofbuildingouraerobic strength,muscularstrength,endurance,and flexibility.Todaydo threesetsof tenwallpushups tostartbuildingyourupper-bodystrength.

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

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

FamilyandFriendsToday go for awalkwith your friends or familymembers. Set a goal for thewalkthatisslightlyfartherthanyouhavewalkedbefore.Leavingyourcomfortzonecanbelessintimidatingwithfriendsandfamilyaroundyou.

NutritionEating awellness-oriented dietmeans leaving behind food habits thatmay becomfortableandevencomforting.Todaytryanewfood,butdon’tforgettoreadthelabel!

EveningWrap-up

ButMosessaidtoGod,“WhoamIthatIshouldgotoPharaohandbringtheIsraelitesoutofEgypt?”AndGodsaid,“Iwillbewithyou.AndthiswillbethesigntoyouthatitisIwhohavesentyou:Whenyouhavebroughtthepeopleout

ofEgypt,youwillworshipGodonthismountain.”EXODUS3:11-12

Godsometimescallsusoutofourcomfortzonesandroutines.MoseswasquitecomfortableinMidian,butGodcalledhimbacktoEgypt.Thoughweallknowtheendingtothatstorynow,atthetime,Moseswasintimidatedbythetaskputinfrontofhim.ButGodassuredhim,“Iwillbewithyou.”Likewise,aswearecalledtostepoutsideofourcomfortzones,Godwillbewithus.

LordGod,givemecourageandencouragementtomakethechangesthatIneedtomakeinmylife,evenasIleavemycomfortzone.InYour

holyname,Amen.

Day19:Purpose

MorningReflection

Inour firstweek,we talkedabout foundations: the firstbuildingblocks toourjourney.Atthispoint,wearenearlyhalfwaythroughthesix-weekjourney,anditisagoodtimetorevisitthosefoundations.Anotherwaythatwecantalkaboutfoundationsistoreturntoanideaofpurpose.Eachofushasadifferentpurposeforthejourney,andatthispoint,halfwaythrough,itisimportantforustorevisitthatpurpose.

FaithLifeWhatwereyourgoalsforyourfaithlifeinweekone?Todayrereadyourgoals,andthenspendfiveminuteswritingaboutyourprogress.Haveanyofyourgoalschanged?Haveyoumadeprogresswhereyouhadn’texpectedit?

MedicalWhenyoupackadisasterkit,besuretopackurineketonetestingstripsaswellas an insulated bag for insulin or other refrigerated medications in case of apowerloss.

MovementInweekone,youwentforawalk.Goforawalktoday.Donotexhaustyourself,but push yourself to walk as far as you can.Write in your journal about theprogressthatyouhavemade.

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

EmotionalConnectingwithourpurposecanhelpusgainstabilityandperspectiveaswegothrough periods of change. Today spend ten minutes writing in your journalaboutyourpurposeonthiswellnessjourney.

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

NutritionWhathaschangedinyourdietsinceyoustartedonthisjourney?Takeamomentandwriteoutyourgrocerylistfromthisweek.Compareitwiththegrocerylistyoumadeduringweekone.Whathaschanged?Whathasremainedthesame?

EveningWrap-up

Runinsuchawayastogettheprize.Everyonewhocompetesinthegamesgoesintostricttraining.Theydoittogetacrownthatwillnotlast,butwedoittogetacrownthatwilllastforever.ThereforeIdonotrunlikesomeonerunning

aimlessly;Idonotfightlikeaboxerbeatingtheair.1CORINTHIANS9:24-26

Running a race without a goal or motivation makes little sense. In a similarfashion,walkingthejourneytodiabetesmanagementwithoutanunderstandingofwhywearedoingitmakesitmorelikelythat,attheendoftheday,wewillnotstickwithournewlifestyle.InhislettertotheCorinthians,Paulremindsustoruntheraceforthecrownthatwilllast.Whenweanchorourjourneyinthelargerpurpose,wearemorelikelytofollowthroughtotheend.

LovingGod,givemethevisiontodaytoseekthecrownthatwilllast.InYourholyname,Amen.

Day20:Change

MorningReflection

Aswehave seen,weallhavepatternsandhabits that canbequitedifficult tochange. But change is a part of life. All of us change as we grow—we age,change jobs,andmove todifferentcities.But regardlessof the inevitabilityofchange,itisstillstressfulattimes.Evenchangethatisdesiredcanmakeusfeeloffbalance.Onthisjourney,weareactivelyworkingtoalterourlives,andwhilewemakethosechanges,itisentirelypossiblethatwewillloseourcenterforawhile.

FaithLifeDo you have a “go-to” Bible verse that you return to when you needencouragement? Today spend ten minutes reflecting on that one verse thatanchorsyou.Rememberthatyouhaveanchorseveninthemidstofchange.

MedicalIfpossible, findaplaceatworkwhereyoucankeepmedicationthatyouneedduring the day, instead of taking yourmedicationwith you towork each day.Makesureitiswelllabeled!

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

WorkWhenworkbecomesstressful,itiseasytoturntofoodwithoutevenrecognizingwhatyouaredoing.Todayifyoustarttofeeloverwhelmedatwork,don’theadforthevendingmachines,headforthedoor!Takeashortbreakoutside,breatheinsomefreshair,andletyourbodyrelaxbeforegettingbacktowork.

EmotionalManyofusinthepasthavedealtwiththediscomfortofchangebyeating.Todaymakealistofthingsthatyoucandotogiveyourselfcomfortthatwillhelponyourjourney.Goforawalk,forexample,orreadabook.

FamilyandFriendsWhenwas the last time you let your friends know how important they are toyou?Today let themknow.Writeyour friendsanote,e-mail, textmessage,orjustcallthemonthephone.

NutritionSalads are definitely healthy, but be careful of the dressing and cheese!Manydressingshaveagreatdealofsugar,fat,andextracalories.Uselow-fatcheese,and substitute cream-based or mayonnaise-based dressings (like ranch orthousandisland)foravinaigretteorevenjustsomevinegarandoilwithalittlepepperandoregano.

EveningWrap-up

“Donotfear,forIhaveredeemedyou;Ihavesummonedyoubyname;youaremine.Whenyoupassthroughthewaters,Iwillbewithyou;andwhenyoupassthroughtherivers,theywillnotsweepoveryou.Whenyouwalkthroughthefire,

youwillnotbeburned;theflameswillnotsetyouablaze.”ISAIAH43:1-2

Whenwe encounter change in our lives—whetherwe asked for it or not—wecanfeellikewehavebeenthrownintochaos.Wecannolongerrelyonouroldhabitsandstructurestoholdusup.InthispassagefromIsaiah,weareassuredthat in the midst of chaos, we belong to God. On this journey to diabetesmanagementandwellness,wecanremember thatwestillbelongtoGod,evenwhenwefeelweareinthemidstofchaos.

Godinourmidst,IknowthatIbelong—bodyandspirit—toYou.HelpmetoclingtoYouevenintimesofchangeandfear.InYourholyname,

Day21:Halfway

MorningReflection

Congratulations!Todaymarks the halfway point on our six-week journey.Weknow,ofcourse,thatthejourneytowardwellnessanddiabetesmanagementisalifelongjourney.Buttodaywecancelebrateamilestoneonourcurrentlegofthejourneytogether.Whilethehalfwaypointiscertainlysomethingtocelebrate,itcanalsobedauntingat times.Wecanboth lookbackon theprogress thatwehavemadeandlookaheadandseetheroadstillaheadofus.

FaithLifeEndurancecomeswithpeace,andpeacecomeswithquiet.Todaypracticesittingquietly.Takefiveminutes,sitquietly,andbreathe.ReflectonthejourneytothispointandhowGodhasbeenpresentwithyou.

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

MovementTodaydosomejumpingjacks.Tryasetoffifteen,takeaone-minutebreak,andthendoitagain.Trythatthreetimesthroughouttheday.Rememberthatinordertobuildendurance,wemustoccasionallypushlimits.

Whenyoutakeyourbreakatwork,doyoucraveaspecificfood?Thismaybehabitualeating.Todayifyoufeelhungryatwork,drinksomewater,orsnackonsomechoppedfreshvegetablesinsteadofheadingforthevendingmachines.

EmotionalMarathon runnerswill tell you that endurance is at least as emotional as it isphysical.Todayspendfiveminutesbreathingandrepeattoyourselfthatyoucancontinueonthisjourney.Trynottotellyourselfthatthisissomethingthatyoucannotdo.

FamilyandFriendsFriendsaresoimportanttogiveusencouragementwhileweareonthejourney.Today schedule a dinner with some of your friends who will give youencouragement.

NutritionManaging diabetes does notmean giving up desserts completely! Instead of adessertrichinsugarandfat,trygrillingsomefruitkabobsandeatingthemwithlow-fatyogurtorlow-fatricottacheese.Grillingthefruitwillbringsomeofthenaturalsugarstothesurfaceandwilladdalittlenaturalsweetness.

EveningWrap-up

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

upinlove,aseachpartdoesitswork.EPHESIANS4:14-16

Aswe continue on this journey to diabetesmanagement andwellness,we aregrowingandmaturing.Ourbodiesaretransforming,andourrelationshipstoourbodiesarechanging.Halfwaythroughthissix-weekjourney,wemaybedauntedby the path still ahead of us, but we can look back and celebrate ouraccomplishmentssofar.Furthermore,wecanrestassuredintheknowledgethatGodiswithus.

LovingGod,thankYouforwalkingwithmeallthisway.ContinuetobewithmeasIpressontowardthegoal.InYourholyname,Amen.

Tony’sStory

WhenTony began his journeywith theChurchHealthCenter, hewas feelingprettyhelpless.Hethoughtthattherewasverylittlethatheoranyoneelsecoulddotogethishealthundercontrol.Butattheadviceofhisdoctor,hedecidedtotakeaHealthyBodiesclass,andhestartedgettingregularexercisethreetimesaweek.

“Ihadneverreallytakenthetimetoconsiderthatmyhealthproblemswereinanywayconnectedtomyfaithlife.Ihadkeptthetwocompletelyseparate.”

As he exercised and learned more about nutrition and diabetesmanagement, Tony lost some weight (about ten pounds) and was feelinghealthier.Hisbloodpressurewentdownaswell.

Butwhat reallymade the difference, according to Tony,was theway hebegantounderstandhisbodyinrelationshiptoGod.“Icametorealizethatmybody belongs toGod, and it’smine to take care of for the time being.” Thatunderstanding gave Tony motivation to get—and keep—his diabetes undercontrol.

TodayTonyisstilltakingclassesandexercisingatleastthreetimesaweek.His diabetes is under control, and he has more energy to spend with hisgrandkids.

Day22:God’sCreation

MorningReflection

Whenwesetoutonthejourneytodiabetesmanagementandwellness,itisoftenwiththeattitudethatwearemakingchoicesaboutourindividualhealth.Whilethis is true, it is alsonot the entirepicture.WehavebeencreatedbyGod.Assuch,wearenotmerely individuals,butweareapartofGod’screation—thatverycreationofwhichwearestewards.Whenwecareforourbodies,wecareforGod’screation.

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

MedicalWeallgetsick,andthatisparticularlycomplicatedfordiabetics.Doyouhaveaplanforsickdays?Thisweekwewillfocusonmakingthatplan.Todaylocateaplacewhereyoucanwriteoutyoursick-dayplan.

MovementGoforawalkoutsidetoday.Asyouwalk,focusonyourbreathing.Trytoinhaleasyoutakethreestepsandexhaleasyoutakethreesteps.

WorkAre you able to see outside from your place of work? Today bring some

inspiringpicturestoworktogiveyouabreakfromtheindoorswhenyouneedit.

EmotionalToday practice managing your stress with slow, deep breathing. Relax yourshoulders, lift your chin, close your eyes, and take a deep breath using yourabdominalmuscles.Holdyourbreathinforthreeseconds,thenslowlyletyourbreathout.

FamilyandFriendsTodaygotoaparkwithyourfamilyandfriends.EnjoybeingoutsideinGod’screationwiththem.Insteadoffocusingonfood,focusonthefunandbeautyofcreation.

NutritionWhen you shop, look for bread that contains “whole wheat flour” or “wholegrain” in the ingredients. If the label just says “wheat,” it’s not awhole grainproduct.

EveningWrap-up

ThentheLORDspoketoJoboutofthestorm.Hesaid...“WherewereyouwhenIlaidtheearth’sfoundation?Tellme,ifyouunderstand.Whomarkedoffitsdimensions?Surelyyouknow!Whostretchedameasuringlineacrossit?On

whatwereitsfootingsset,orwholaiditscornerstone—whilethemorningstarssangtogetherandalltheangelsshoutedforjoy?”

JOB38:1,4-7

JobwasconsideredthemostrighteousofGod’sservants,andyet,Jobneededtoberemindedofhisownplaceincreation.Thatis,Jobwasapartofcreation,notthewhole of it.God spoke to Job, reminding himof just how comprehensivecreation is, and how intricately God has created the world. Likewise on ourjourneytodiabetesmanagement,wewoulddowelltorememberandrecognizethe intricacy of God’s creation and the place of our own bodies within thatcreation.

LovingGod,IknowthatYoulaidtheearth’sfoundation.HelpmetodaytoseeYourcreationinmyself.InYourholyname,Amen.

Day23:Sun

MorningReflection

As children,manyof us loved spending time in the sun—playingoutdoors orswimminginapool.Butasadults,thesunoftenbecomesanobjectofnuisanceandevenfear.Buthowoftendowestopandappreciatethewondersofthesun?Thesunallowsusthewonderfulfoodthatweeat.Thesunprovideswarmthandlight. Today we will focus on ways that we can incorporate the sun into ourjourneytowarddiabetesmanagement.

FaithLifeToday try to find an unusual place to pray. Pray while waiting in line, whileyou’restuckintraffic,orwhileyou’reonholdwithsomeoneonthephone.TakejustamomentandofferashortprayertoGod,perhaps,“God,thankYouforthegiftoflight.”

MedicalIllnessputsyouinastateofstress,whichcanraiseyourbloodsugar.Ifyouaresick,makesure thatyoudrinkfluids,evenifyoucannoteat.Eachhour, try todrink eight ounces of sugar-free, caffeine-free drinks, such as water or tea(withoutmilk).

MovementSpendsometimeoutsidetodaywalkingorevengoingforalightjog.Evenifitis cold outside, put on some layers and get outdoors. Remember to wearsunscreen!

WorkEnjoyingthesuncanbeparticularlydifficultatourjobs,butourworkisnotjustatourjob.Todaydosomeworkoutside.Washyourcar,mowyourlawn,orworkinyourgarden.You’llgetsomesunandsomeexercise!

EmotionalThesuncanprovideamuch-neededemotionallift,aswellasvitaminD.Todayfind tenminutes tositoutside in thesunandpracticedeepbreathing.Feel thesun’swarmth,andtrytoletyourbodyrelaxasyousit.

FamilyandFriendsGoforawalkoutsidewithafriendorfamilymember.Trytoenjoytheoutdoorsandthecompanyofsomeonewhocaresforyou.

NutritionToday add a serving of nonstarchy vegetables to each of your meals. Addspinachtoyourbreakfasteggs,aservingofrawcarrotstoyourlunch,andsomesautéedcucumberstoyourdinner.

EveningWrap-up

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

wasmorning—thefirstday.GENESIS1:3-5

Thesunoftengetsabadrapinourculturetoday.Manyofusdonothavetimetogetoutsideandenjoythewarmthofthesunonourskin,andwhenwedohavethe time, we view the sun as an enemy. But in reality, while we need to becautiousaboutoursunexposure,wewillbehealthierifwecanfindsafewaystoenjoy the sun. Furthermore, by enjoying the sun responsibly, we can trulyembraceandenjoyGod’screation.

GloriousGod,YoumadethesunasabeautifulpartofYourcreation.TodayhelpmetoenjoythelightthatYouhavegivenme,aswellasthefruitsandvegetablesthatarepossiblebecauseofYourlight.InYourholy

name,Amen.

Day24:Air

MorningReflection

In themorningwhenwewakeup,manyofusyawnandstretchbeforeweareevenfullyconscious.Wetakeadeepbreath,fillingourlungswithfreshmorningairbeforewesetfootonthefloorofourbedroom.Theairthatwebreatheissoimportant,andyetmostofthetimewetakeitforgranted.Todaywewillfocusonhowwecanhavea relationshipwithair thatwillhelpuson the journey todiabetesmanagement.

FaithLifeThere are dozens of verses in theBible about howGoduses thewind.TodayreadJohn3:8,andwhenyouencounterthewindtodaytakeitasareminderofGod’sSpiritmovingintheworld.

MedicalWhenyouaresick,monitoringyourbloodsugarisparticularlyimportant.Ifyouarenotfeelingwell,checkyourglucoseeverytwotofourhours,particularlyifyouarevomitingorhavediarrhea.

MovementTodaytrytowalksomeplacewhereyouwouldnormallydrive.Getsomegreatexercisebywalking,andkeep justa littleof thosepollutantsfromgetting intotheair.

Ifyou feelanxietyatwork, try todosomedeepbreathing.Take justaminuteandfocusoncontrollingyourbreathing.Itwillhelptolessenyouranxietyandwillgiveyouaboostofenergyandfocus.

EmotionalAirisaveryimportantpartofstressrelief.Todayspendfiveminutessittingwithyourbackstraight,breathing.Breatheinthroughyournoseandoutthroughyourmouth. If you start to feel lightheaded, try to relax your chest and stomachmuscles.

FamilyandFriendsPrepareamealtodaywithyourfamilyorfriendsandenjoyall thearomasthatyouproduceinthekitchen.Thesmellsoffoodallcomefromthegiftofair.

NutritionWhenyoulookatyourplateatmealtime,mostoftheplateshouldbeoccupiedbynonstarchyvegetables,suchasleafygreens,broccoli,ormushrooms.Todaytakealookatyourplate.Howmuchofyourplateistakenupwithvegetables?

EveningWrap-up

AndGodsaid,“Lettherebeavaultbetweenthewaterstoseparatewaterfromwater.”SoGodmadethevaultandseparatedthewaterunderthevaultfromthe

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

GENESIS1:6-8

When we think of diabetes management, we do not immediately think ofbreathing.But the journey todiabetesmanagement isa journey towardoverallwellness, and the air that we breathe is absolutely an important piece ofwellness.Whileourjourneytowellnessisdependentontheairthatwebreathe,weoftentakeitforgranted.Whendowenoticetheair—whenitsmellsbadorwhenthewindisblowing.ButGodhasgivenustheairasapartofcreation—tobreathe,toenjoy,andtocherish.

LovingGod,Youhavegivenmetheairtobreathe.HelpmetoslowdownandappreciatethewondersofYourcreation.InYourholyname,Amen.

Day25:Water

MorningReflection

Mostofusknow,onsomelevel,justhowimportantwateristoourlives.Watercoversabout70percentof theearth’ssurfaceandmakesupmore thanhalfofour own bodies.Water gives us options for fun and recreation in the form ofswimming, boating, and playing in the sprinklers, to name a few.Water alsonourishesplantsandvegetables,givingusnotonlyfood,butalsolushtreesandflowers.Sowaterisawonderfulgift,andyet,mostwellnessexpertsagreethatwedonotdrinkenoughofit.TodaywewillfocusonGod’sgiftofwater.

FaithLifeThenexttimeitrains,trytothinkoftherainasablessing.TodaywriteaprayerthankingGodfortheblessingofwater.

MedicalWhenyouaresick,everythirdhourorso,trytodrinkeightouncesofcaffeine-freeliquid.Ifyouaresicktoyourstomach,taketheliquidinsmallsipstohelpwithyournausea.

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

WorkInsteadofdrinkingsodatoday,trydrinkingwater.Thesugarandcaffeineinsodacan actually leave you dehydrated and feeling lethargic. Water will replenishyour bodily fluids and will actually leave you with more and lasting energy,insteadofjustasugarrush.

EmotionalMostofusshowerinthemorning.Todaytorelax,takeafive-minuteshowerattheendoftheday.Thenoisefromtheshowerwillhelptodrownoutthenoiseoftheday,andtheheatfromthewaterwillhelptorelaxyourmuscles.

FamilyandFriendsServingwaterwithmealsisagreatwaytomeetyourdailywatergoals(atleasteighteight-ounceglasses).Todaywhenyouhavedinnerwithyourfamily,putapitcherofwateronthetablewiththerestofthemeal.

NutritionIfyouaregettingtiredofdrinkingwater, tryaddingalemonoralimetoyourglass, or use a sugar-free additive tomake yourwater taste sweeter. Even theoccasionalsugar-freesodacanaddsomevariety—butifyouaddasoda,makesurethatitdoesnot“replace”aglassofwater!

EveningWrap-up

AndGodsaid,“Letthewaterundertheskybegatheredtooneplace,andletdrygroundappear.”Anditwasso.Godcalledthedryground“land,”andthe

gatheredwatershecalled“seas.”AndGodsawthatitwasgood.GENESIS1:9-10

Wateriseverywhere—notonlyinGod’screation,butalsothroughouttheBible.WehearaboutthedestructivepowerofwaterinthestoryoftheGreatFlood,butalso the regenerative power of water in baptism. Water is powerful and lifegiving, and it is a sign of God’s love and care for creation. So as we moveforwardonourjourneytowellnessanddiabetesmanagement,wecanappreciatethebeautyandthepowerofGod’screationthroughwater.

LovingGod,Youcreatedwater,andYoumadewaterapartofme.IpraytodaythatYouwouldhelpmetoappreciatethebeautyandpowerof

waterontheearthandinme.InYourholyname,Amen.

Day26:Land

MorningReflection

Take amoment, close your eyes, and let yourmind picture “God’s creation.”Most likely, you have in mind some piece of land: majestic mountains, lushforests, colorful flowers, even a desert. The land has been created byGod toofferahugevarietyofplantsandanimalsthatwecanenjoy.Andyet,mostofushave very little connection towhere our food actually comes from.TodaywewillexplorethebeautifulandbountifullandthatGodhascreated.

FaithLifeWhenyousitdowntoeatameal,doyouseeGod’screation?Todaywhenyousitdowntomeals,trytoimaginewhereeachpieceofyourmealcamefrom,andgivethanksforeachitem.

MedicalIf your blood sugar is running low when you are sick, try drinking a cup ofsportsdrinkorhalfacupoffruitjuice.Avoidcaffeine.

MovementGardeningcanprovidegreat exercise. Ifyoudonothave the space toenjoyafullgarden,tryplantingsometomatoesorherbsinpots.Thiswayyoucanbothenjoygardeningandfreshherbsorvegetables.

WorkDoyourcoworkersknowaboutyourjourneytowellness?Todaytellatleastone

of your coworkers about your goals. Often workplaces can come together tostrivetowardwellnessasacommunity.

EmotionalBeingamemberofacommunityisaveryimportantpartofemotionalwellnessas well as physical wellness. Today instead of spending time writing in yourjournal,spendatleasttenminutessittingwithsomeonewhoisamemberofyoursupportsystem,andtalktohimorher.

FamilyandFriendsA farmer’smarket can be a greatway to find affordable local produce, and agreat place to spend some time with friends and family. (Often there is livemusicorotherentertainment.)Today takea fewminutesandsee ifyour townhasafarmer’smarket.

NutritionThe fresheryour food, thehealthier it is. Ifyoucannot findavegetable in thefresh produce section, try the frozen food section. “Flash-frozen” fruits andvegetablesarejustasnutritiousasfreshvegetablesandcanbeusedinthesamerecipes.

EveningWrap-up

ThenGodsaid,“Letthelandproducevegetation:seed-bearingplantsandtreesonthelandthatbearfruitwithseedinit,accordingtotheirvariouskinds.”Anditwasso.Thelandproducedvegetation:plantsbearingseedaccordingtotheirkindsandtreesbearingfruitwithseedinitaccordingtotheirkinds.AndGod

sawthatitwasgood.GENESIS1:11-13

Wearelearningdifferenthabits.Insomecases,thismeanslearninghowtorelatedifferentlytoGod’screation.Onthisjourney,wecanlearnhowtoappreciatethewonderfulgiftsthatGodhasgivenus.WearealsolearninghowtoincorporatethewondersofGod’screationintoourrefrigeratorsandontoourdinnertables.When we work to appreciate the wonder of God’s creation, we work towardlastingwellness.

GodofCreation,onmyjourneytodiabetesmanagement,helpmetomorefullyincorporatethebountyofYourcreationintomylifeandonto

mytable.InYourholyname,Amen.

Day27:Bodies

MorningReflection

ThisweekwehaveturnedourfocustoourrelationshipswithGod’screation.WehaveconsideredmanyoftheexternalfactorsofGod’screation.Todaywearriveat yet another crucial aspect ofGod’s creation: our ownbodies.YesterdayweimaginedGod’screation,butchancesare,veryfewofusactuallypicturedourownbodiesasapartofGod’screation.YetourbodiesarecreatedandcaredforbyGod,justasthesunandthelandare.

FaithLifeTodaywhenyoupray, pray amovement prayer. Stretch out your arms.Touchyour toes.Stretchyourneck.Feel thebrilliance inGod’screationand thewaythatyourbodyisputtogether.

MedicalWhenyouarenotfeelingwell,takeyourtemperature.Afevercandehydrateyouandputyourbodyundermorestressthannormal.

MovementTodaygoforabriskwalk,andwhenyouarefinished,spendatleastfiveminutesstretching.Trytofeelandstretchasmanymusclesinyourbodyaspossible.

WorkWorkoftenrequiresrepeatingthesamemotionoverandoveragain.Whenyoutakeabreak,spendfiveminutesdoingsomethingcompletelydifferentthanwhat

youusually do.For example, if you sit at a computer typingmost of the day,standupanddojumpingjacks.

EmotionalOuremotionsaremore tiedupwithourbodies thanweusually realize.Todayspendfiveminutessmiling,evenifyoudonotfeellikesmiling.Chancesareyouwillfeelalittlebetterattheendofthosefiveminutes.

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

NutritionWhenyousitdowntoameal,onequarterofyourplateshouldbestarchyfoods,such aswhole-grain rice, beans, or potatoes. Today take a look at your plate.Howmuchofyourplateisoccupiedbystarchyfoods?

EveningWrap-up

Jesussaidtothem,“Comeandhavebreakfast.”Noneofthedisciplesdaredaskhim,“Whoareyou?”TheyknewitwastheLord.Jesuscame,tookthebreadandgaveittothem,anddidthesamewiththefish.ThiswasnowthethirdtimeJesus

appearedtohisdisciplesafterhewasraisedfromthedead.JOHN21:12-14

Manyofusdonothaveaparticularly lovingrelationshipwithourbodies.ButGodhascreatedourbodiesandcaresenoughaboutthemthatwhenGodbecamehuman in Jesus,He came in a body—twice! In this passage from John, Jesusappears to the disciples after the resurrection and asks them to have breakfastwith Him. This meal on the beach is a story told to let us know that theresurrectedJesuswasnotaghostbutwasfleshandbone!

LovingGod,Youknowwhatitistohaveabody.HelpmetoloveandappreciatemybodyasapartofYourcreationonthisjourney.InYour

holyname,Amen.

Day28:Spirits

MorningReflection

Congratulations!Wehavemadeittotheendofthefourthweek.Atthispointonthe journey to diabetes management, we are making gradual but significantchanges toour lifestyle.But aswemakephysical andexternal changes toourexerciseroutinesandnutrition,wemayalsobenoticingatransformationinourspirits.Ourspirits,too,areapartofGod’screation.WhenwereadaboutGod’screationofAdam,AdamdidnotbecomeamanuntilGodbreathedthebreathoflifeintohim.AsapartofGod’screation,wearecalledtocareforourspiritsaswellasourbodies.

FaithLifeWhatdoyouthinkahealthyspiritis?Todaytaketenminutestoprayandthenwriteafewsentencesaboutwhathavingahealthyspiritmeanstoyou.

MedicalToday set aside a place in your pantry (or in a closet) for sick-day supplies.Includebothsugar-freeandsweetenedgelatin,aboxofinstantbroth,abottleofapplejuice,urineketonetestingstrips,andathermometer.

MovementHelping out a neighborwith yardwork or evenmoving is awonderful act ofkindnessandgenerosity,and itcangetyourheart rateupandburncalories, toboot!Todaytrytohelpafriend,familymember,orneighborwithaproject.

WorkIfyoufindyourselfstandinginoneplaceforaperiodof time(makingcopies,talkingonthephone,waitingforlunchtoheatup),spendthattimedoingsquats.

EmotionalWeoftenexpectperfectionofourselves.The troublewithsuchexpectations isthatwearesimplynotperfect,andwecanbecomedemoralized.Todaywritefortenminutesaboutatimethatyouexpectedperfectionfromyourself.

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

NutritionAvoid frying vegetables or cooking them in cream sauces.Try using healthierpreparation, such as grilling, baking, or steaming. This will help to maintainmaximumflavorwithoutaddingextrafat,salt,andcholesterol.

EveningWrap-up

ForthosewhoareledbytheSpiritofGodarethechildrenofGod.TheSpirityoureceiveddoesnotmakeyouslaves,sothatyouliveinfearagain;rather,theSpirityoureceivedbroughtaboutyouradoptiontosonship.Andbyhimwecry,“Abba,Father.”TheSpirithimselftestifieswithourspiritthatweareGod’s

children.ROMANS8:14-16

Onthisjourneytodiabetesmanagement,weareworkingtotransformourselvesphysically and spiritually.We are becomingmore physically active, changingournutritionalhabits,andhopefully,wearebeginning to feelbetter.Whenwefeelphysicallybetter,ourspiritsarelighter.Paulremindsusoftheimportanceofourrelationshiptoourspirit,andGod’srelationshiptoourspirit.WeareGod’schildrenthroughourspirits,andGodcaresforus.

AbbaGod,IknowYouhavecreatedme—bodyandspirit.Helpmetodayandonthisentirejourneytowarddiabetesmanagementtofeelbetterand

lighterinspirit.InYourholyname,Amen.

Anna’sStory

Annahadbeenadiabeticformostofheradultlife.Shewasconsistentlyaboutseventy-fivepoundsoverweight,anddespitehermanyefforts,nevermanagedtostickwith anyparticulardiet planor lifestyle change. “Iwas eatingunhealthyfoodmostofthetime.EverytimeItriedtogethealthy,Iwoulddowellforaboutaweek,andthensomethingwouldhappen.Sometimes,Ijustgotbored.”

ButwhenAnna’sdoctorputheronyetanothermedicationtomanageherglucoselevels,shedecidedtogetserious.“IwenttotheChurchHealthCenter,and I realized that Iwasn’t doingmyself any favors by eating theway Iwaseating.”Annafound,throughclassesandexperimentinginherownkitchen,thatlivingawellness-orientedlifestyleandmanagingherdiabetesdidnothavetobeboring.Shestartedexercisingthreetimesaweek,andshekeptalogtotrackhercarbohydrate intake. She switched to eating whole grains and added manyvegetablestoherdiet.

Over the course of two years, Anna lost fifty pounds and reduced hernumber of medications from four to one. She loves experimenting with newrecipesandcontinues toexercise fouror five timesaweek. “I thankGod thatI’mfinallyfeelinggood,”shesays.

Day29:Variety

MorningReflection

Thereisacommonmisconceptionthatwellnessisnecessarilybland.Wepicturealeafoflettuceonaplatewithnodressing,endlesshoursonatreadmill,andofcourse,nosalt,butter,orsugar.Butinreality,wellnessisaboutfindingtherichvarietyalreadypresentinourlives.Godhasblesseduswithabeautifulvarietyinthewondersofcreation.Sothisweekwewillfocusonthewaysthatvarietycanenhanceourjourneytowarddiabetesmanagement.

FaithLifeWe have all had some variety and change in our faith life. Take tenminutestodayandwriteaboutatimeinyourfaithjourneywhenyoustartedheadinginonedirectionbutlifeorGodpointedyoudownanunexpectedpath.

MedicalAreyouonmedications?Haveyoubeenfeelingbetter?Donotstoptakinganymedications until you have discussed it with your primary care provider.Stoppingmedicationsuddenlycanleadtorelapse,drugresistance,orunexpectedsideeffects.

MovementAimtoexerciseonetotwohoursafterameal,whenyourbloodsugarishighest.Ifyoucannotexercisethen,besuretocheckyourglucoselevel.Ifitisunderonehundred,eatasnack,suchashalfasandwichwithfourouncesofjuice.

WorkDuringyourlunchbreakatwork,findsomestairsandclimbupanddownthemseveraltimes.Thisgivesyouagreataerobicworkoutwithoutyourevenneedingtogotothegym.(Hint:DONOTskipyourlunchtoexercise!)

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.Todaymakeahealthymealforyourfamilyorfriends.Enjoythefood,butfocusonthecompanyandconversation.

NutritionMeatcanbeawonderfulsourceofprotein,butitcanalsobeasourceoffatandcholesterol. Today try to go the entire day without adding meat. Try somevegetarianrecipesusingbeans,nuts,orsoyforprotein.

EveningWrap-up

PraisetheLORDfromtheearth,yougreatseacreaturesandalloceandepths,lightningandhail,snowandclouds,stormywindsthatdohisbidding,youmountainsandallhills,fruittreesandallcedars,wildanimalsandallcattle,smallcreaturesandflyingbirds,kingsoftheearthandallnations,youprinces

andallrulersonearth,youngmenandwomen,oldmenandchildren.PSALM148:7-12

We have now arrived at week five, and at this point, we are beginning thedescentfromthesummitofthemountain.Butaswemoveforward,evenaswelooktotheconclusionofthisparticularjourney,wecontinuetobeassuredthatGodwalkswithus.WeareremindedofGod’spresencewithuseverytimewelookaround.ThepsalmistremindsusofthediversityofGod’screationandthevarietyofoursurroundings.

Godofcreation,IknowthatYouhavemadetheworldandallitsvariety,andIpraythatYouwouldcontinuetowalkwithme.InYourholyname,

Day30:GodinOurMidst

MorningReflection

Thepathtodiabetesmanagementincludesmanychangesthatcantrulythrowaloopintooursenseofstabilityandconsistency.Thatisnottosaythatitisallbad(orevenbadatall).However,whenfacedwithallofthechangesthatarepartofthisjourney,findingapointtoholdontocanhelpusfeelsteady.Wehavebeensaying throughout theweeks thusfar thatGodwalks this journeywithus,andthatisastruetodayasitwasfiveweeksago.

FaithLifeTaketenminutestodaytoreflectonandwriteaboutthedarkestmomentinyourfaithlife.DidGodfindyouthere?How?

MedicalWhileitissometimesimportanttoloseweightinordertomanageyourdiabetes,itisalsopossibletoloseweighttooquickly,resultinginmalnutritionandlossofmuscle and bonemass. Talkwith your doctor ormedical expert about settinghealthyandreasonableweight-lossgoals.

MovementThis week try stepping up your aerobic exercise by doing ten jumping jacksbeforeyougooutforawalkandwhenyougetback.Thiswillhelptogetyourheartrateupsoyoustartoutyourwalkwithahigherheartrate.

Insteadofgoingouttoeatorgettinglunchfromavendingmachine,bringinalunchmadefromyourleftoversfromlastnight’sdinner.Itisalmostguaranteedtobehealthier,anditismuchlessexpensive!

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

FamilyandFriendsSoonthesesixweekswillbedone,anditwillbetimetofindyourownrhythmsandpatterns.Todaywritedownthenamesofafewfriendsorfamilymemberswhomightbewillingtojoinyouonthejourneytowellness.

NutritionSome fats are necessary for balanced nutrition. Healthy fats can be found inavocados,seedsandnuts,oliveoil,andfish.Todayprepareamealusingmostlyhealthyfats(nofriedfoodorbutter).

EveningWrap-up

Loveoneanotherdeeply....Foryouhavebeenbornagain,notofperishableseed,butofimperishable,throughthelivingandenduringwordofGod....Therefore,ridyourselvesofallmaliceandalldeceit,hypocrisy,envy,and

slanderofeverykind.Likenewbornbabies,cravepurespiritualmilk,sothatbyityoumaygrowupinyoursalvation,nowthatyouhavetastedthattheLordis

good.1PETER1:22-2:3

Psalm34tellsusto“tasteandsee”thegoodnessofGod.Here,inthispassagefrom1Peter,wearetoldthatwecantastethattheLordisgood.Godispresentineachofoursenses,andwecanfindGodonourdinner tables.Wecan tasteGod’sgoodnesscomingthrougheachbiteofacarefullypreparedmeal.AndsoweareremindedeachdayofGod’spresencewithusonthisjourney.

LovingGod,IknowthatYouaregood,andIpraytodaythatYouwouldgivemethewisdomtorecognizeYourpresencewithmeonthisjourney.

InYourholyname,Amen.

Day31:TheSeasons

MorningReflection

The journey towardwellnessanddiabetesmanagement ismadeupofseasons,just like a year is made up of seasons. Each season has its advantages anddisadvantages,thingswelikeandthingswedonotlike.Butwealsoknowthatineachseason,wearepresentedwithopportunitiestoencounterGodinuniqueways.Eachseasongivesusanewopportunitytogrowandlearnandchangeonthejourney.

FaithLifeWecanseeGodinalltheseasons,whereverweare.Butsometimesitiseasierthan other times. In which season can you see God most easily? Take fiveminutesandwriteaprayerforthatseason.

MedicalDoyouhaveanywoundsorsores thatare takinga long time toheal?Even iftheydonot hurt, sores that arenothealing, especiallyonyour feet, shouldbeseenrightawaybyyourdoctor.

MovementDifferentseasonsallowfordifferentkindsofexercise.Duringthesummer,youcangoswimming.Intheautumn,youcanplayintheleaves.Inwinter,youcanshovelsnow.Todaytrytoengageinaseason-specificactivity.

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

EmotionalDo you expect your lifestyle changes to be all-or-nothing? Today take fiveminutestowriteinyourjournal,remindingyourselfthatsetbacksandindividual“failures”arejustseasons.Ifwepersevere,theypass.

FamilyandFriendsArethereseasons(suchastheholidayseason)whenyouspendmoretimewithyourfamily?Takeafewminutestodayandbrainstormsomewaystomakeyourfamilygatheringshealthier,knowingwhatyouknownowaboutwellness.

NutritionA wonderful way to add variety to your diet is to buy seasonal fruits andvegetables.Theywillbefresherthanout-of-seasonproduce,andtheywillalsocostless.

EveningWrap-up

“Hechangestimesandseasons;hedeposeskingsandraisesupothers.Hegiveswisdomtothewiseandknowledgetothediscerning.Herevealsdeepandhiddenthings;heknowswhatliesindarkness,andlightdwellswithhim.Ithankandpraiseyou,Godofmyancestors:Youhavegivenmewisdomandpower,youhavemadeknowntomewhatweaskedofyou,youhavemadeknowntousthe

dreamoftheking.”DANIEL2:21-23

Wehaveseasonsofnewgrowthandseasonsofharvest.Butwhatevertheseasonthatwearepassingthrough,wecanknowthatGodiswalkingwithus.Afterall,DanieltellsusthatGodchangestimesandseasons.Godwalkswithusthrougheachofourownseasonsofcoolnessandwarmth,birthandrebirth.

LovingGod,Youchangethetimesandseasons.Yourpowerinspiresmeonthisjourney.IpraythatYouwouldcontinuetowalkthroughmy

seasonsonthisjourneywithme.InYourholyname,Amen.

Day32:VarietyinSound

MorningReflection

Each day we are surrounded by sound from the moment we wake up to themomentwefallasleepatnight. It isonlyvery,veryrarely thatanyofus trulyencounterssilence,becauseGod’screationisanoisyone!Thoughforthemostpart,wetendtoignoreamajorityofthesoundsthatwehear,wedohearagreatvarietyofsoundsthroughouttheday.Andthosesoundscanbeawonderfulpartofourjourneytodiabetesmanagementandwellness.

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

MedicalWhenwasthelasttimeyouwenttothedentist?Peoplewithdiabetesaremoreatriskfororalhealthproblemssuchasgumdisease.If ithasbeenmorethansixmonths,callandmakeanappointmenttoday.

MovementMakesurethatyouhavewell-fittingshoesforexercising.Manyfootulcersarecausedbyshoesthataretootight.Ifyouareunsureofhowashoeshouldfit,askyourdoctororpodiatrist.

If it isappropriate,putonsomesoftmusicwhileyouwork,usingeithersmallspeakersorheadphones.Listeningtomusiccanhelptopass timeandcanalsoliftyourmoodorrelaxyou.

EmotionalSoundcanhelpyouidentifyanddealwithyourmoods.Todaytakefiveminutesandwritedowntensoundsthatyoufindcomfortingandcalming.Thenexttimeyoufeeloverwhelmedorstressed,imagineoneofthosesoundstocalmdown.

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

NutritionBewareoffrozendinners.Asquickastheymaybe,theyareoftenloadedwithsodiumandsugar.Sometimesthedietversionsarealittlebetter,butthereisnoguarantee.Besuretoreadthelabelsbeforeconsuming.

EveningWrap-up

ShoutforjoytotheLORD,alltheearth,burstintojubilantsongwithmusic;makemusictotheLORDwiththeharp,withtheharpandthesoundofsinging,withtrumpetsandtheblastoftheram’shorn—shoutforjoybeforetheLORD,the

King.Letthesearesound,andeverythinginit,theworld,andallwholiveinit.Lettheriversclaptheirhands,letthemountainssingtogetherforjoy;letthem

singbeforetheLORD,forhecomestojudgetheearth.”PSALM98:4-9

SoundscanberemindersofGod’sgraceandpresence inour lives.NoisescanalsobewaysthatwecanpraiseandworshipGod.Thepsalmistwrites,“Makeajoyful noise.”Can there be amore joyful noise than a healthypersonmovingandenjoyingthemovement?Whatwouldhappenifweconsideredthesoundofour feeton thepavementon the same levelaspraiseandworship songs? (Wewouldprobablywalkalittlemore!)Aswemoveforward,letusrememberthatGodlovesusandwantsustobehealthy.

LivingGod,thankYouforthegiftofsound.Helpmelistenmorecarefullyonthisjourneytoweightmanagement.InYourholyname,Amen.

Day33:VarietyinSight

MorningReflection

Eachtimeweopenoureyes,weencounteramultitudeofsights.Godhasgivenus the gift of variety in sight. But God has also given us the gift of seeingdifferently.Haveyoueverhadtheexperienceoflookingatatreeorabuilding—one that you have seen dozens of times—and suddenly feeling like you areseeingitforthefirsttime?Onthisjourneytodiabetesmanagement,ourvisionischanging.Wearecomingtoseewellnessdifferently.

FaithLifeDoyouhavepotluckdinnersatyourchurch?Next time trybringingahealthydish insteadofa typicaldish.Forexample,bring fresh fruit salad insteadofapie.

MedicalToday take a few minutes to critique your vision and if necessary, make anappointmenttohaveyoureyescheckedoryourprescriptionupdated.Alsokeepin mind that diabetes can cause vision problems, and let your eye-careprofessionalknowaboutyourdiabetes.

MovementGoforawalktoday.Walkforaslongasyoucanmanageandtakeinthesightsoftheworldaroundyou.Trytonoticethedifferenceinyourwalkingnowfromwhenyoustarted.

WorkCoffeetendstobeastapleofourworkday,buttoooftenweaddheavycreamsorlotsof sugar to sweetenour coffee.Today insteadof coffee, try anherbal tea.Ratherthanaddingcreamorsugar,lettheflavorsintheteaservetosweetentheexperience.

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

FamilyandFriendsTodayforfungetoutsomeoldpicturesofyouandyourfamily.Letthepicturesinspirestorytellingandcamaraderiearoundahealthymeal.

NutritionSubstitute, don’t add. If you reallywant to have a cookie or a piece of cake,substitutethatforanothercarbohydratethatyouwouldhaveeatenthatday.Forexample,replaceyourbakedpotatowithacookiefordessert.

EveningWrap-up

Howabundantarethegoodthingsthatyouhavestoredupforthosewhofearyou,thatyoubestowinthesightofall,onthosewhotakerefugeinyou.Intheshelterofyourpresenceyouhidethemfromallhumanintrigues;youkeepthemsafeinyourdwellingfromaccusingtongues.PraisebetotheLORD,forhe

showedmethewondersofhislove.PSALM31:19-21

Weareworking tochange theway thatweseeourselves. Inparticular,weareworking to seeourselves thewayGodseesus.God lovesusandcares forus.God has created us—body and spirit. On this journey, we are learning to seeourselvesasGod’screations.OursightisbeingrestoredbytheGodwhocreatedus.

LovingGod,Youhavecreatedme,andIknowthatYouloveandcareforme.IpraythatYouwouldgivemethevisiontoseeYouinmyself.InYour

holyname,Amen.

Day34:TheFruitsofWellness

MorningReflection

As we approach the final week of our diabetes management, we may beginlookingbackon the journeyandwonderingwhathaschanged.Wherehas thispathgottenus?Thetruthis,fiveweeksisabeginning,butwemayalreadybeable to see the fruits of wellness. As we continue, even after this six-weekjourneyhasbeencompleted,wewillrealizethatthefruitofthejourneyislife.When we embark on the road to diabetes management and wellness, we aremoreabletoparticipateinthefullnessoflife.

FaithLifeToday look back on your progress.Meditate for a fewminutes, rememberingwhereyoustarted.WherehaveyoufoundGodonthisjourney?

MedicalIfyouforgettotakeyourmedicationforonedose,donottakeadoubledose.Ifyouarenotsure,callyourprimarycareproviderorpharmacistandaskwhetheryoushouldtakeadoseimmediatelyorwaituntilitistimeforthenextdosetogetbackontrack.

MovementToday step up your aerobic exercise by quickening your pace or joggingintermittently.Forexample,walkfor10minutesandthenjogfor2.

How has this journey impacted your work life thus far? Have you noticedchangesinyourattitude,yourworkethic,yourproductivity?Considerhowyouhavechangedyourworklifetodayandtakenoteofyourimprovements.

EmotionalTodaykeepa listof thedifferentemotions thatyoufeel throughout theday. Ifyounoticealotof“stressful”feelings,dosomemeditatingortakeabathattheendoftheday.

FamilyandFriendsWhat do celebrationswith your family and friends look like? Lots of sugary,fattyfoods?Todaywriteoutaplanforthenextcelebrationthatyouhost.Includehealthyfoodsanddrinks.

NutritionInsteadofbuyingcannedsoups,trymakingabigpotofsoup,eitherstovetoporinaslowcooker.Thiswayyoucancontroltheingredients,andyoucanflavorthesouptoyourtaste.Freezetheportionsthatyoudonoteatrightaway.

EveningWrap-up

Ordon’tyouknowthatallofuswhowerebaptizedintoChristJesuswerebaptizedintohisdeath?Wewerethereforeburiedwithhimthroughbaptismintodeathinorderthat,justasChristwasraisedfromthedeadthroughthegloryoftheFather,wetoomayliveanewlife.Forifwehavebeenunitedwithhiminadeathlikehis,wewillcertainlyalsobeunitedwithhiminaresurrectionlikehis.

ROMANS6:3-5

Our journey towardwellness anddiabetesmanagement is about abundant life.Abundant livingmightmeansomethingdifferent toeachofus,butwecanallagree that one of the fruits of wellness is abundant life. In Christiancommunities,weoftentalkaboutbeingbornagainorreceivingnewlife.Onthisjourneytodiabetesmanagement,wehavetheopportunitytoembraceanewlife,whichattimescanbelikebeingbornagain.

MostgivingLord,Youhavepromiseduslifeinabundance.IpraytodaythatYouwouldhelpmeembracethefruitsofwellness.InYourholy

name,Amen.

Day35:Healing

MorningReflection

Inmanyways, this journey isabouthealing. It isaboutphysical,spiritual,andemotionalhealing.Manyofushave tried to feelbetter in thepast.Maybe thissix-weekjourneywasalastresortfoundinamomentofdesperation.Therealityis,though,thatthejourneytodiabetesmanagementandwellnessisapartofthehealingprocess.Weeachexperiencehealingindifferentways.Sotodaywewillturnourfocustowaysthatweexperiencehealingonthisjourney.

FaithLifeHave you ever been healed? Keep in mind that healing can happen in manyforms.Today take fiveminutesandwriteaboutwhatyou think itmeans tobehealed.

MedicalIf you have a fast-paced lifestyle, particularly one with an unpredictableschedule,askyourdoctoraboutfast-actinginsulin.Thisinsulincanbetakenjustbeforeeatingandcanhelpcontrolyourbloodsugarwithinaboutthirtyminutes.

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

Doyouevergooutforlunchasapartofyourwork?Whenyoudo,makesuretoorderalower-sodiumoption,suchasfishorasaladwithoutcheese.

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

FamilyandFriendsA large part of any healing 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

Simon’smother-in-lawwasinbedwithafever,andtheyimmediatelytoldJesusabouther.Sohewenttoher,tookherhandandhelpedherup.Thefeverleftherandshebegantowaitonthem.ThateveningaftersunsetthepeoplebroughttoJesusallthesickanddemon-possessed.Thewholetowngatheredatthedoor,

andJesushealedmanywhohadvariousdiseases.MARK1:30-34

Whenwesetoutonthisjourney,manyofusweretired,sick,frustrated,andindesperateneedofsomekindofhealinginourlives.Now,ondaythirty-fiveofthisjourney,wecanseethehealingthathashappenedsofar.Aswecontinuetomove forward, we can experience healing in our lives. God offers us life inabundance, and as we strive for diabetes management and wellness, we canexperiencehealingandfullnessoflife.

LovingGod,thankYouforbeingahealingGod.Helpmefindhealingonthisjourneytowardwellnessanddiabetesmanagement.InYourholy

name,Amen.

Tom’sStory

When Tom’s wife died ten years ago, he stopped taking care of himself. Heorderedpizzaseveral timesaweek.Hestayed insidewatching televisionmostevenings.His doctor told himmany times that he really needed to take bettercareofhimself,buthecontinuallyputitoff.“Ijustcouldn’tgetout,”Tomsays.

But Tom’s brother saw how unhealthyTomwas getting.Hewas gainingweight,hehaddiabetes,hewaslookingunwell.AndsoTom’sbrotherconvincedhimtojointheChurchHealthCenter.Theybegangoingtoclassestogether.Tomlearned how to cook for the first time in his life, and he began to exerciseregularly.

Whenaskedabouthisjourney,Tomsaysthathisbrother’sencouragementwas the thing that changedhis life. “Hehelpedme toget up andgo exercise,evenwhenIdidn’twantto,”Tomsays.

TodayTomhaslostaboutfortypoundsandisfeelingmuchbetter.Heevendisconnectedhiscable!Insteadofwatchingtelevision,helikestogoforawalkorcookadeliciousmeal.Hisdiabetesisundercontrol.Heandhisbrotherlovetogoonfishingtripstogether.“Iamfinallylivingagain,praiseGod.”

Day36:ConversionStories

MorningReflection

Congratulations!Wehave reached the finalweeksofour journey together.Wehavereachedtheendofthisparticularroad.Atthispointinthejourney,itcanbehelpfultofigureouthowtotellourstories.Thejourneytodiabetesmanagementandwellnessisapathofconversionandgrowth.Asweprogress,learninghowtotellourstoriescanhelpustoseebothwherewe’vebeenandwherewewanttogo.

FaithLifeTodayspend fiveminuteswritingaboutyourwellness story.Was itgradualorsudden?Whatdoyoufeelchangedinyourlife?

MedicalAtthispointinthejourney,youmaywanttoincreaseyourexerciselevel.Ifyouaregoingtoengageinanykindofarigorousexerciseprogram,makesurethatyoutalktoyourdoctorfirst.Heorshecanhelpyousafelyexercise.

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

WorkDuringabreak,grabacoupleofcoworkersandtakeawalk.Walkaroundyour

office,aroundtheblock,orgotoamallandwalkforawhile.Justgiveyourselfalittleactivityandcompanytobreakupyourday.

EmotionalManytimesquickconversionsarewhatwecouldcallmountaintopexperiences.Buttherealworkisdoneinthevalleys.Todaywriteabouttimesthatyouhavebeenonthemountaintop,andhowthoseexperiencestranslatetotheworkinthevalleys.

FamilyandFriendsSometimes conversions can feel very lonely. Today go out and have funwithsome friends or familymembers. Theywill help remind you that you are notalone.

NutritionCannedvegetablesandfruitscanbeeasyandfastalternativestofreshproduce.However, theyoftencomepackagedinagooddealofsaltand/orsugar.Ifyoudecidetousecannedvegetables,usevegetableslabeled“lowsodium”andrinsethembeforeyoupreparethem.

EveningWrap-up

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

betoldwhatyoumustdo.”ACTS9:3-6

Onourjourneytowellnessanddiabetesmanagement,wehavehadmountaintopexperiences and life-changingmoments.Weknow fromPaul’s experience thatthese conversions can happen very quickly. But for most of us, thosemountaintopexperiencesarefewandfarbetween,andtherealchangeshappenin the valleys. Even Paul, after he fell from his horse and met Jesus, had tocontinuehislifeinthevalleys.

God,inthemountainsandvalleysYougivememanyopportunitiesforgrowthandchange.IpraytodaythatYouwouldhelpmeembracemyconversionsastheycome—whethertheyareonthemountaintoporin

thevalley.InYourholyname,Amen.

Day37:KnowingOurselves

MorningReflection

Inmanywaysthisjourneytowardwellnessanddiabetesmanagementcanleaveusunabletorecognizeourselvesfromthepersonwewerewhenwebegan.Andsonowattheendofoursix-weekjourney,wehaveaneedtolookatourselvesandget toknowwhoweareagain.Wecan takea stepback from the journeyitselftoreflectonwhowearebecomingandwhoweusedtobe.

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

MedicalTalktoyourcareproviderabouttheamountofalcoholyoucansafelyconsume.Mostmedicalexperts recommendnomore than twoalcoholicbeveragesadayformen,andnomorethanoneforwomen.Rememberthatalcoholconsumptioncanaffectyourglucoselevels.

MovementTodayasyoucookdinnerorwaitforaphonecall,dothreesetsoftenwallpush-ups. Try to lower yourself a little deeper with each push-up. You should feelyourheart rate increase slightly and themuscles inyour armsandabdominalsworking.

WorkIfyoumustgooutforlunchatwork,trytoavoideatingfastfood.Insteadtrytofindaplacewhereyoucanorderleanproteinandvegetablesthatarenotfried.

EmotionalAttheendof thedaytoday,findsometimetocareforyourself,whatever thatmeans.Takeabath,readabook,callsomefriendstohangout.Relievingstressandcaringforyourselfisacrucialelementtomanagingdiabetes.

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

NutritionSodium, saturated fat, sugar, and cholesterol can be hidden in foods thatotherwise look healthy. Do not count on pictures or names for nutritioninformation.Remember,readthefoodlabelbeforeyoubuy!

EveningWrap-up

Youhavesearchedme,LORD,andyouknowme.YouknowwhenIsitandwhenIrise;youperceivemythoughtsfromafar.Youdiscernmygoingoutandmylyingdown;youarefamiliarwithallmyways....Foryoucreatedmyinmostbeing;youknitmetogetherinmymother’swomb.IpraiseyoubecauseIamfearfullyandwonderfullymade;yourworksarewonderful,Iknowthatfullwell.”

PSALM139:1-3,13-14

Weareonthisjourneytowardwellness,andeachofushasexperiencedchangeandtransformation,eveninplaceswhereweleastexpectedit.ButwecantakesolaceinthefactthatGodknowsusintimately.Godhascreatedourinnermostbeing,andGodremainsconstantevenaswefeeleverythingischanging.Onthisjourneytowarddiabetesmanagement,Godcontinuestoknowus,evenwhenwefeelwedonotknowourselves.

LovingGod,IknowthatIamfearfullyandwonderfullymade.HelpmetoembracethechangesinmyselfandtorelyonYourconstancy.InYour

holyname,Amen.

Day38:TheNextSteps

MorningReflection

Now at the end of our journey, it is time to look forward past our sixweekstogetherand into thenextphaseof the journey.Aswehavesaidallalong, thejourney towellness and diabetesmanagement is a lifelong process.Whenwebegan,weidentified“firststeps”thatweneededtotake.Nowattheend,wecanidentifythosenextstepsthatwillallowustomoveforwardfromhere.

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

MedicalUnderstand that diabetes can come with a host of complications, such ashypertension and high cholesterol. During your next doctor’s visit, ask aboutwhatyournumbersare.

MovementTry tobegin incorporatingmovement intoyourday-to-daymundaneactivities.Forexample,ifyouruntothestoretobuyagallonofmilk,carrythemilkwithyou instead of putting it in a cart. Then while you stand in line, do somealternatingbicepcurlswithit.

WorkBringaninsulatedlunchbagtoworkwithsomerawchoppedvegetablessuchas

celery, carrots, and red bell peppers to snack onwhen you get hungry. If youwanttoaddalittlespice,throwinafewradishesaswell.

EmotionalMoving forward from heremay be intimidating. Todaymake a list of stress-relievingactivitiesthatyouhavelearnedoverthepastsixweeks.

FamilyandFriendsYourfamilyandfriendswillbeveryimportanttoyourjourney.Todaytrytosetuparegularwalkingtimewithoneormoreofyourfriendsorfamilymembers.Havingaregulartimewillhelpyoutogetinto(andstayin)thehabitofwalking.

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

EveningWrap-up

LetusdrawneartoGodwithasincereheartandwiththefullassurancethatfaithbrings,havingourheartssprinkledtocleanseusfromaguiltyconscienceandhavingourbodieswashedwithpurewater.Letusholdunswervinglytothehopeweprofess,forhewhopromisedisfaithful.Andletusconsiderhowwemayspuroneanotherontowardloveandgooddeeds,notgivingupmeetingtogether,assomeareinthehabitofdoing,butencouragingoneanother—and

allthemoreasyouseetheDayapproaching.HEBREWS10:22-25

Thejourneytowardwellnessanddiabetesmanagementisabouttransformation,anditisabouthope.Aswemoveforwardbeyondthissix-weekjourney,wecanholdontothehopethatwehave,knowingthatGodisfaithfulandwalkswithus.

FaithfulGod,helpmetodaytoholdontothehopethatIhaveplacedinYou.ContinuetowalkwithmeevenasIstepbeyondthissix-week

journeyintotherestofmylife.InYourholyname,Amen.

Day39:FellowTravelers

MorningReflection

Thisisnotajourneythatwecanundertakealone.Wehaveateamofhealth-careprofessionalswhohelpusonthejourney,butwealsohavefriends,family,andotherfellowtravelerswhocanwalkthejourneywithus.Aswemoveforward,wemustlearnhowtorelyonotherswhocanencourageuswhenweneeditandwhocancelebratewithuswhenwesucceed.

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 before your family sits down for dinner, go for awalk together.Doingsomeexercisebeforeyoueatwillmakeyoufeelbetterandwillgiveyouabettergaugeonyourappetite.

If 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.

FamilyandFriendsYourfamilyandfriendscanbeagreatsupport,butitcanalsobegoodtoseeksupport from people who are going through a similar experience to yours.Support groups exist at gyms and wellness centers as well as online. Find agroupthatyoucanbelongto.

NutritionNomatterhowmuchyouwanttoloseweight,donotstartafaddiet.Whiletheymayhelpyouloseweight,faddietsgenerallydonotpromoteoverallwellness,astheyoftenincludeunbalancedmealplans.

EveningWrap-up

“Mycommandisthis:LoveeachotherasIhavelovedyou.Greaterlovehasnoonethanthis:tolaydownone’slifeforone’sfriends.YouaremyfriendsifyoudowhatIcommand....Youdidnotchooseme,butIchoseyouandappointedyousothatyoumightgoandbearfruit—fruitthatwilllast—andsothat

whateveryouaskinmynametheFatherwillgiveyou.”JOHN15:12-14,16

Aswecontinueon this journey,wewillneed to find fellow travelerswhocanencourageuson theway.Wehave friends, family,andacquaintanceswhocanencourageus,aswellashealthprofessionalswhocertainlycareforus.Butweare reminded in this passage from John that the fellow traveler who is mostconsistentlywithusisJesus.Christistheonewhowalksthejourneytowellnesswithus.

LovingGod,Youhavewalkedwithmeonthisjourney.IpraythatYouwouldcontinuetotravelwithme,whereverIfindmyself.InYourholy

name,Amen.

Day40:FortyDays

MorningReflection

Todayisdayforty—congratulations!Youhavemadeitfortydays!Overthepastsix weeks you have gained the skills necessary to continue on your journeytowarddiabetesmanagement.Setbackswillprobablyhappenfromtimetotime,but you have set up a foundation that you can return to when needed. Thejourney to diabetes management may take you to unexpected places, butwhereverwellnesstakesyou,itissuretoleadtoafullerandmoreabundantlife.

FaithLifeAt the endof this six-week journey,wecanbegin to imagine lifebeyond thisseries.Inparticularwecanthinkaboutabundantliving,whichafterall,hasbeenthe goal. Take five minutes today and write about what you think abundantlivingmeansinyourlifenow.

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 ofmanaging diabetes, put on somemusicanddancearoundyourhouse.Laughasyouwant to,andletgoofyourinhibitionsforawhile.

WorkIf you need to go out to lunch for work, order water instead of calorie-orcaffeine-ladendrinks.Replacingsugarydrinkswithwater—overthelonghaul—willmakeadifference.Addlemonfor taste.Yourtastebudswilladjust tothisnewflavor,andsoonyoumayfindthatyoucravewater!

EmotionalTodaytrytorest.Whenwearetired,overworked,andsleepdeprived,ourbodiesrespond to stressors, causingus tohangon toweight,whichcancontribute todiabetes.

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

NutritionWhenyougoouttoeat,askforato-gocontainertocomewithyourfood.Whenyourfoodcomes,puthalfyourmealintheto-gocontainertopreventovereating.

EveningWrap-up

“Arise,shine,foryourlighthascome,andthegloryoftheLORDrisesuponyou.See,darknesscoverstheearthandthickdarknessisoverthepeoples,buttheLORDrisesuponyouandhisgloryappearsoveryou.Nationswillcometoyourlight,andkingstothebrightnessofyourdawn....Thenyouwilllookandbe

radiant,yourheartwillthrobandswellwithjoy.”ISAIAH60:1-3,5

Remember thatGodgivesusabundantgrace throughJesusChristand thatweare not only given abundant grace in spirit, but in our whole selves and ourwhole lives.This journey towellness isabout respondingappropriately to thatabundantgracethatJesusChristgrantsus.Whenwecareforourselves,wearecaringforGod’screation—theverythingthatJesuscametosave.

LovingGod,Youhaveofferedmeanabundantandfulllife.Youhaveblessedmeincountlessways.IpraythatYouwouldcontinuetowalkwithmeasIfindwaystoembracetheabundantlivingthatYouhave

offeredme.InYourholyname,Amen.

Day41:Review

MorningReflection

Nowthatthefortydaysareover,todaywillbeadayofreview.Whenwestartedthisjourney,wehadtoassesswherewewereinordertosetgoalsforthefuture.Inasimilarmanner,wehavetoassesswhereweareagain,sothatwecanknowwherewe need to go fromhere.We need to see our successes aswell as oursetbacks,sothatwerecognizethethingswestillneedtoworkon.

FaithLifeWhenwestarted,youwrotetenwordsdescribingyourfaithlife.Againtakefiveminutes andwrite tenwords describing your faith life now.Compare the twolists.Whathaschanged?Whathasstayedthesame?

MedicalHasyourmedicalsituationchanged?Takeafewminutestodayandlookathowfaryouhavecomeinthelastsixweeks.

MovementGoforawalktodayandwalkasfarasyoucanwalk.Howfarcouldyouwalkthefirsttimeyoudidthis?Canyoufeeltheimprovementinthewayyourbodyisreactingtotheexercise?

WorkWhathaschangedaboutyourworkenvironment?Areyoudrinkingmorewater?Areyoueatinghealthiersnacks?Areyougettingalittleexercisethroughoutthe

EmotionalWhathas changed inyour emotionalwellness?Take a lookat your emotionalhighsandlowsfromweektwo.Doyoustillhavesimilarhighsandlows,orhasyouroverallemotionalpatternchangedabit?

FamilyandFriendsWhathaveyourfamilyandfriendsthoughtaboutyourjourney?Cantheyseeadifferenceinyou?Takeamomenttodayandaskoneortwoofthem.

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.Youhavebeenaskedtotryvastlynewthings,fromfoodtoexercises.Youhavebeenaskedtostepoutsideofyour comfort zone, to explore emotions thatmostofusdonottake the time to explore regularly. But the journey—at least this part of thejourney—isfinished.Andyouhavefinishedtherace.Forthat,yououghttobeveryproudandthankful.Youhaveruntherace,andGodhasbeenrunningrightbesideyou.Rememberasyoucontinuefromthispoint,Godrunstheracewithyou.Godgivesusall strengthandendurancewhenwemostneed it, andGodcheerswhenwecrossthefinishline.

Godofallthings,thankYouforthegiftofwellness.Helpmecontinueonthisjourneywithenduranceandbravery.InYourholyname,Amen.

Day42:LookingAhead

MorningReflection

With the six weeks completed, it can certainly feel like the journey is over.However aswe have said before, the journey has really only just begun. Thejourney towellness is never over. Lifewill offer usmany surprises along theway,anditwillbepartofthejourneytoadaptaslifehappens.Todayasweclosethischapter,welookaheadtocontinuethelessonslearnedonthisroad.

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

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

MovementMoveeverywhere.Findwaystoaddafewstepstoyourdayineverythingthatyoudo.Agreatgoalwouldbetoaddtwohundredstepsoneday,fourhundredthenextday,andkeepaddingtwohundredstepseachdaythroughouttheweek.Thiswillhelpyourbodytoburncaloriesmoreefficientlyeachday.

Trytofindtimeinyourdaystoexerciseevenalittlebit.Itwillhelpbreakupthemonotonyofthedayandwillhelpyouaddafewsteps.Alsoavoidofficejunkfood.Insteadoptforhealthysnacksandlunches.

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.Enjoyall thewonderfulcolorsandflavorsofGod’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,butyouhavebeengivenmanytoolstocontinue.Youwill find other tools to add to your toolbox, and youwill havesetbacks.ButrememberthatGodwalkswithyou,andGodcangrantyoupeace,evenwhenyouhaveadifficulttimefindingitforyourself.

Godofpeace,bewithmeasIcontinueonthisjourney.HelpmerememberthethingsIhavelearned,andhelpmecontinuelearning.Iwillcontinuetostrivetohonormybodyandmywholeself,Yourcreation.In

Yourholyname,Amen.

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40 Days to Better Livingâ€”Diabetes

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