What is the Daniel Plan?
The Daniel Plan is a plan for health utilizing faith, food, fitness, focus, and friendship. It was authored by Pastor Rick Warren and Drs. Mark Hyman and Daniel Amen. It is a research driven, evidence based program to get fit both spiritually and physically. Here are some excerpts from the book:
The Focus of the Daniel Plan
The Daniel Plan is unique because it is based on the Bible. It is based on God’s best plan for our lives. And while change of any kind is never easy, it is a necessity for our emotional, physical, and spiritual health.
Making radical changes in our lives requires radical commitment, perseverance, and doing a lot of hard work on our hearts. Pastor Rick Warren teaches us about five key elements to make sure the changes that we make actually stick.
1. Lasting change requires building your life on the truth. Nothing will change permanently until you dig down to the bed-rock of truth about your life and God’s purpose for it.
“If you continue to obey my teaching, then you are truly my followers. And you will know the truth, and the truth will make you free” John 8:31-32 (NCV)
2. Lasting change requires making wise choices. You won’t change until you choose to change.
“Get rid of your old self, which made you live as you used to—the old self that was being destroyed by its deceitful desires. Your hearts and minds must be made completely new, and you must put on the new self, which is created in God’s likeness” Ephesians 4:21-24 (TEV)
3. Lasting change requires new ways of thinking. If you want to change how you act, you must begin by changing how you feel.
“Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God's will is--his good, pleasing and perfect will.” Romans 12:2 (NIV)
4. Lasting change requires God’s Spirit in your life. You cannot change by willpower alone. You must have God’s power.
“Why don’t you choose to be led by the Spirit and so escape the erratic compulsions of a law-dominated existence?” Galatians 5:18 (MSG).
5. Lasting change requires honest community. The deepest changes in your life will only happen as you open up to a few trusted friends who will support you.
What Foods Can I Have?
From Dr. Daniel Amen
- Cravings can be the culprit that derail your good intentions to stick with a brain healthy program. Here are 10 simple changes you can make to your daily habits to get better control of your cravings.
- Avoid your triggers
- To control your cravings, you have to control your triggers. Know the people, places, and things that fuel your cravings and plan ahead for your vulnerable times. For example, take a snack when you go to the movies so you aren’t tempted by the popcorn and licorice.
- Balance your blood sugar
- Low blood sugar levels are associated with lower overall brain activity, including lower activity in the PFC, the brain's brake. Low brain activity here means more cravings and more bad decisions. Low blood sugar levels can make you feel hungry, irritable, or anxious—all of which make you more likely to make poor choices. Here are tips to keep your blood sugar levels even throughout the day so you can reduce cravings and boost your self-control.
- Eliminate sugar, artificial sweeteners and refined carbs
- If you really want to decrease your cravings, you have to get rid of the artificial sweeteners in your diet. Things like candy, potatoes, white bread, pretzels, sodas, sweetened alcohol, and fruit juice causes your blood sugar to spike and then drop, so you feel great for a short while and then you feel stupid and hungry. Be very careful with high-fat, high-sugar, high-calorie foods because they work on the morphine or heroin centers of the brain and can be addictive.
- Eat slow carb, not low carb
- Carbohydrates are so important for good health. Bad carbohydrates such as simple sugars and refined products are the ones to avoid. Choose high fiber carbs like vegetables, fruits, beans, and whole grains! They will keep you fuller longer and help you with weight loss.
- Drink More Water
- Dehydration can contribute to increased hunger. When your body sends signals that it is hungry it can actually be an attempt to get more water. Sometimes hunger is disguised as dehydration. If you drink a glass of water before your meals to make you will feel fuller and can moderate your food intake.
- Prioritize Protein
- Do you want to feel satisfied longer? Make sure protein is an important part of your diet. Protein fills you up and regulates your blood sugar while making your body release appetite suppressing hormones.
- Manage your stress
- Chronic stress has been associated with increased appetite, obesity, sugar and fat cravings, addiction, anxiety, heart disease, cancer, and depression. To decrease your cravings, get on a daily stress-management program including deep-breathing exercises, prayer, and other relaxation methods.
- Follow the 90/10 rule
- Make great food choices 90% of the time. For the remaining 10%, cut yourself a little slack and allow yourself margin to enjoy some of your favorite foods on occasion.
- Get moving
- Scientific research has found that physical activity can cut cravings whether you crave sugary snacks or things like cigarettes, alcohol, or drugs. Instead of immediately giving in to your cravings or focusing on how much you want something, get moving if at all possible. Make this a high priority and stay committed to exercising each week.
- Get 7 to 8 hours of sleep every night.
Can I Exercise?
DO'S
• Do choose activities you enjoy; the best activities for you are the ones you’ll do.
• Do get an exercise buddy or accountability partner to keep you honest.
• Do start off moderately, with a few minutes of exercise, and slowly increase.
• Do drink lots of water before, during and after your workout.
• Do cool down after exercising to relax your muscles and gradually lower your heart rate.
