Tag Archives: spiritual

The proven way to win and beat temptations and triggers!

We can’t avoid the stress in our lives. Those triggers and temptations will always be part of life.

The good news is that we can change our response!

My friend had a terrible day at work. Customers were nasty. A coworker didn’t show up and they had to work short.

Then to top it all off her new supervisor had a power trip and yelled at her. What a shift!

A big chocolate bar was just the treat she needed to calm her nerves and reward herself for a hard day.

But she said she had one of those of clarity of thought moments. “I realized that the chocolate bar was not a treat. It would sabotage by healthy eating plan and add unnecessary calories. It would also weaken my resolve – that one chocolate bar would make it easy to continue overeating for the rest of the day. I walked out of the store without the chocolate bar! I won!”

She told about her breakthrough at our weekly support group and we all cheered for her. Then she said, “I found my verse! I found the verse I am going to use when I am triggered or tempted to eat for emotional reasons.”

Her verse, “ And let us not get tired of doing what is right, for after a while we will reap of harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation

She said, “ I’m not going to give up on this healthy eating plan. If I keep it up it will make a difference. I’ll lose weight and be healthier and that will be my harvest of blessing”.

That is my challenge to you today – find a verse you can use when you are triggered or tempted to eat for emotional reasons.

God’s Words have power!

GQVPIS7V8S bible

Jesus used scripture when Satan tempted him. Satan is no match for the powerful truth of God’s Word!  

So we are going to follow Jesus’ lead. When we want to choose food for reasons other than hunger, we’ll claim the same power as Jesus did!

My power verse is “But as for me, I am filled with power, with the spirit of the LORD, and with justice and might”. Micah 3:8 When I meditate on this verse I realize that amazing power is available to me. Power that I need to access!  

TODAY’S little STEP: Find a power verse to claim when triggered or tempted! Write it out on a card or put it on your phone or computer. Gods’ words have power! 

Here are a few good verses. 

Finally, be strong in the Lord and His mighty power. Ephesians 6:10

God is our refuge and strength, an ever-present help in trouble. Psalm 46:1

I can do all things through Christ who strengthens me. Philippians 4:13

Yet in all things we are more than conquerors through Him who loved us. Romans 8:37

The Lord is my strength and my shield; my heart trusts in Him, and I am helped. Psalm 28:7

Fear not for I am with you; be not dismayed for I am your God. I will strengthen you, yes, I will help you, I will uphold you with My righteous right hand. Isaiah 41:10

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Easy little steps to great health!

Do you focus on the negative? At the end of the day do you think about what didn’t get done? Why do we do that? We do it with our health journey too.

I want you to stop for a minute and look how far you’ve come! You are making little choices every day to be healthy.

You may have had a few slips along the way, but you are still making good choices! Those little steps are making a difference! Keep going!


If we were really climbing a mountain we would ascend to Camp 2 and stay there for a few days to get used to the altitude and then go back to Base Camp. In this climb up the Mountain of Health and Well-being, do the same thing! Go back to a lower camp whenever you need to. It’s about knowing your limits and having success.

every mountain-one step

Keep taking little steps!

Base Camp.

Nutrition: Switch to a smaller plate or bowl at each meal or snack.

Exercise: 10 minutes of exercise a day. You can break it up into two 5 minute sessions.

Mental: Repeat this healthy self-talk statement-‘I am a beautiful beloved daughter of the King. I am making small changes to be healthy. Taking care of me is important’.

Spiritual: Learn a Bible verse like this one, “For I am the LORD, your God, who takes hold of your right hand and says to you, “Do not fear, I will help you”.” Isaiah 41:13

Stay at Base Camp for 4 weeks. Once these steps are habits then climb to Camp #2.


Camp #2

Nutrition: Drink water in place of other beverages. Continue with the smaller plate or bowl.

Exercise: 15 minutes of exercise per day, break it into 5 minute periods if you need to

Mental: Become aware of your inner critic and negative self-talk. Repeat this healthy self-talk statement daily.  ‘I am a beautiful beloved daughter of the King!  I am making small changes to be healthy.  Taking care of me is important’.

Spiritual: Pray and share your concerns with Jesus.  Memorize a verse.  Here’s a good one.  “Show me your ways, O LORD, teach me your paths.  My hope is in you all day long.” Psalm 25:4,5b

Stay for 4 weeks. Move back to Base Camp whenever you feel it is necessary. Once these steps become habits move to Camp #3.

Camp #3

Nutrition: Add 1 serving of vegetables (½ cup cooked or 1 cup of leafy) to 1 meal. Continue using a smaller plate at each meal or snack. Drink water as your main beverage.

Exercise: Add 5 minutes of exercise for a total of 20 minutes per day. You can divide it into 2-10 minute sessions or even 4-5 minute sessions on a crazy day.

Mental: Recognize that you have an inner critic. Identify a lie and replace it with a truth statement.

Spiritual: Pray and access Jesus’ power. Choose a verse to memorize. Here is a good one. “Be strong in the Lord and His mighty power”. Ephesians 6:10

For those of you who have been part of our climbing team from the start stop and look back. You’ve done a good job of climbing.

If you’ve had a few falls that’s O.K. pick the camp that is right for you and get climbing again.

If you are new then start out at Base Camp today!

TODAY’S little STEP: Pick the camp that is right for you and join us in the climb up the Mountain of Health and Well-being! Start today!

Every mountain is climbed one step at a time!

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