Creating a Healthy Lifestyle

When people come to see me as a Dietitian, one of the first topics we discuss is their motivation level. There is a spectrum of motivation levels, which is the first question you might consider when making lifestyle changes of any kind.

Are we “comfortable” with our health where it is today? This question is not only for our physical health but also for our spiritual health. I find myself reflecting on these questions when talking to patients. The same questions I ask patients about diet and lifestyle changes are relevant to spiritual changes! 

In the outpatient setting, I see a wide variety of people. Among those are adolescents who come to me when their parents are afraid for their health, partners who bring their spouse after a scary diagnosis, all the way to patients who are so motivated they come complete with their questions, data, medication lists and food recall notices. The full spectrum! Positive lifestyle change can happen with any level of motivation. 

This is true of us spiritually, too. If we acknowledge we need to make food and/or lifestyle changes, then positive health outcomes can happen. In the health field, there is a term called “pre-contemplation.” This is when someone is contemplating lifestyle changes but needs time before action occurs. This parallels our spiritual motivation: if we recognize we need to be with other believers and in God’s presence, God can work with us—even if the work is just in the beginning stages and moving towards healing.

Change Our Diet—Renew Our Mind

After determining their level of motivation, we do a full health assessment. What is the state of their health? What is most important for them to focus on first? It can feel overwhelming if they need to manage an illness, get to a healthier weight, and overcome the side effects of medications. We take a physical health inventory and then discuss their daily eating and lifestyle habits. 

Often, it is hard to be vulnerable about eating habits. It is personal and sometimes embarrassing to share with someone else when you “know” you should be choosing healthier items. People do not come to a dietitian not knowing they should eat more vegetables. The real question is—why aren’t they eating more vegetables, and what are they willing to implement? Isn’t this also true of us and our spiritual inventory? Paul laments:

For I do not understand my own actions. For I do not do what I want, but I do the very thing I hate. Now if I do what I do not want, I agree with the law, that it is good.” (Romans 7:15-16 ESV).

It is hard for people to be open to others about how they eat. This process takes trust and vulnerability. As a health professional, I like to remind patients that after 23 years as a dietitian, our meeting is a safe opportunity to be truly honest about the way they eat. Furthermore, can we even be honest with ourselves about our food choices? The hardest part of lifestyle change is self-reflection. It is in knowing that no matter where you are, there are small changes you can start to make to improve your health. Our heavenly Father feels the same way when we approach Him to change how we trust and acknowledge Him: “Who can detect their own failings? Who can expose their hidden faults?” (Psalm 19:12 ASV).

Discipline and Self-Control

Once a lifestyle change is made, the best indicator of success is how people react when they fail to achieve their goals. If there is a meal where they ate too much, can they get back on track at the next meal? Or do they say: “I blew it and will restart on Monday” (Even if it is Wednesday?). We need to be patient with lifestyle changes. New habits are hard to implement, and our habits that led to these unhealthy eating patterns did not start overnight. As Paul points out with our spiritual habits, we need to be proactive and work towards change: “That you put off, concerning your former conduct, the old man which grows corrupt according to the deceitful lusts, and be renewed in the spirit of your mind.” (Ephesians 4:22-23 NKJV).

One way to implement change is to self-reflect. Take a moment before reaching for the tempting food to reflect on how it will make you feel afterward. Will it nourish your body, or will it lead to regret and discomfort? This cycle of regret and shame about food choices often leads to more unhealthy food options. Instead, reflect on what led to unhealthy choices and brainstorm ways to break the chain of events. For example, if you overate the cookies on the counter, then some other options for next time would be:

• Do not leave the cookies in a visible place.
• Have healthier food options out on the counter.
• Ask yourself, “Why are the cookies in the house?” Or honestly consider, “Can I resist buying or baking them?”
• Did you have a proper meal before reaching for the cookies?
• Can you pair a cookie with a glass of milk for protein and avoid eating more cookies than you want?

Any of the above choices may lead to a different outcome than overeating the cookies. And the more alternative options you have, the more likely you will be to avoid the temptation next time. 

In the face of a slip-up, be patient with yourself. God is patient with us in our faults, and we are encouraged to be patient with each other: “Be patient with everyone.” (1 Thessalonians 5:14 ISV). “Everyone” must include ourselves. So, while striving to be fully rounded as patient people, we must learn and demonstrate the same patience toward ourselves.

Resist Temptation: Think About Your Environment

If certain foods or situations tend to tempt you, remove them from your immediate environment or avoid situations that might lead to temptation. For example, do not keep unhealthy snacks at home or go to places that encourage unhealthy eating. If your family members want to keep tempting foods, keep them in a separate pantry or drawer so they are not visible every time you reach for a snack. When going out to eat, review the menu ahead of time and make a healthy plan. When invited to a group meal or potluck, bring something you know fits your healthy eating plan. 

It is easy to feel deprived when we resist tempting foods. Focusing on the abundance of healthy choices and your other blessings is more helpful. Cultivating a gratitude mindset can help shift your attention from what you do not have (the food you are resisting) to what you do have (your health, strength, and inner peace). Whenever you resist tempting foods, you build a muscle memory of success. Focus on what works and try to set yourself up for success as much as possible. 

Recognize that desires, including cravings for tempting foods, may indicate something else. Has it been too long since your last meal? If so, then the yearning for carbohydrates is natural. The body is longing for instant energy or fuel. However, if you combine the carbohydrate with protein and plant fat, the body will have a better long-term energy source. If you consume carbohydrates alone, then it will break down quickly and leave you wanting more. It is better to avoid getting overly hungry so you do not make impulsive food decisions. Spiritually, if we do not feed our minds with the word of God, then we will start to crave immediate pleasures in life and not ones that will truly meet our long-term needs. 

Lifestyle Change Takes Time: Perseverance and Endurance

When you feel discouraged or tempted to give up, remind yourself that the effort you make today will pay off in the future. Stay focused on your long-term goals and persist through the challenges. “And let us not grow weary of doing good, for in due season we will reap, if we do not give up.” (Galatians 6:9 ESV). This verse encourages perseverance and assures us you will see results in time if you continue to make the right choices. Do not let momentary setbacks discourage you, stay persistent, and the rewards will come.

Remember, you are not on this journey alone. Lean on God’s strength, trust in His guidance, and know He will help you along the way, especially when you feel weak or discouraged. Also, make sure you have health advocates. I challenge my patients to find two people—one who can help with diet changes and another who can help with movement goals. Have conversations with these health advocates. Can they watch the kids so you can go for a walk? Can they decrease the number of tempting foods they keep in the house? Can they praise your efforts to eat healthily and not shame you when you slip from your healthy eating patterns? “He gives power to the faint, and to him who has no might he increases strength.” (Isaiah 40:29 ESV).

Make a Plan: Connect to a Higher Purpose

Connect your eating habits to a higher purpose, such as honoring your body, respecting nature, or living in alignment with your spiritual values. When you act from a place of purpose, it is easier to resist temptations that do not align with your goals. “So, whether you eat or drink, or whatever you do, do all to the glory of God.” (1 Corinthians 10:31 ESV). This verse reminds us that our actions, including our choices around food, can be acts of worship or devotion. If we remember that eating mindfully and healthily is a way to honor God, we can shift our perspective on food and use it as a tool for spiritual growth rather than momentary pleasure.

Palm Dates: Abundance and Energy

In some future articles, I will focus on the amazing foods in the Bible. Each food mentioned in the Bible has spiritual and physical health significance. As a preview, here is a date recipe that is a healthier alternative to a brownie. These bars taste like the real thing with 70% less sugar than brownies. 

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Ingredients:

• • • 1 1/2 cups raw cashews
    • 1 1/2 cups raw walnuts (reserve 1/4 cup walnuts)
    • 1/2 cup raw cocoa powder
    • 8 Medjool dates, pitted
    • Pinch of sea salt

Nutritional information: Per serving: 213 calories, 15g fat (2g saturated fat), 51mg sodium, 20g carbohydrates, 4g fiber, 5.5g protein

Directions: 

1. 1. 1. LINE an 8″ square baking pan with parchment paper.
      2. CHOP 1/4 cup of the walnuts and set aside.
      3. COMBINE cashews, remaining walnuts, cocoa powder, and dates in a food processor. Process until ingredients form a sticky ball.
      4. TRANSFER mixture to pan and evenly press mixture until flat and smooth. Top with chopped walnuts and sea salt.
      5. CHILL in freezer for 20 minutes or until firm enough to slice. Cut into 12 even sized bars.
      6. LAYER bars between waxed paper and store in an airtight container.

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Dates are a fruit from the date palm tree (Phoenix dactylifera). They are mentioned in the Bible multiple times and often symbolize prosperity, abundance, and beauty. This fruit can be eaten raw, dried, cooked, or baked. Dates are a carbohydrate, which provides a natural source of quick energy. The date is packed with fiber, which leaves the body feeling fuller longer. Dates also have: 

• Potassium—This mineral helps regulate blood pressure and support heart health. 
• Magnesium—This mineral can reduce inflammation and support muscle and nerve function. 
• Iron—This mineral can help prevent/treat anemia and boost oxygen circulation. 
• Vitamin B6—This vitamin can support brain function and mood regulation.

Before God led Israel into the promised land, He encouraged the people with a list of healthy foods that could be found in their new home: “For the LORD your God is bringing you into a good land, a land of wheat and barley, of vines and fig trees and pomegranates, a land of olive oil and honey.” (Deuteronomy 8:7-8 ESV). The honey in this verse is commonly believed to be the sweetness from the date palm when stewed and squeezed. 

Later, in a verse from Nehemiah, we see the palms are mentioned during the Feast of Tabernacles. It was at this time that the people were to reflect on their abundance and feast on healthy foods: “Go out to the hills and bring branches of olive, wild olive, myrtle, palm, and other leafy trees to make booths, as it is written.” (Nehemiah 8:15 ESV).

Enjoy the date squares! And as you do, you can recall the same abundance and healthy eating God reminded Israel of many years ago.

Julia Mutter,
Arlington Unamended Ecclesia, VA