Wholeness

Health is a state of physical, mental, and social well-being in which disease and infirmity are
absent. Wholeness is a condition of being sound spirit, soul, and body. We must not be so busy that we
neglect our health. As Spirit filled Christians, we must depend on the Holy Spirit to guide us in the
choices we make.

“Our choices do not only determine our eternity, but also our
wholeness on earth.”

God does not want us merely managing to get by before going to heaven. When we become intentional
about our choices, we will discover that a wholesome lifestyle is not as complicated as it sounds.

Feed and exercise your “spiritman” daily. Guard jealously what you feed it.

• Prayer
• Fasting
• Scripture reading/study
• Reading selective Christian literature
•  Fellowshipping with fellow believers
• Engaging in service for the Kingdom

Eat a variety of foods

•  Staple foods (e.g. cereals such as wheat, maize, rice; starchy tubers or roots such as yam,
  cassava)
•  Legumes (e.g. beans)
• Vegetables, fruits
• Foods from animal sources (e.g. meat, fish, eggs, milk)

Eat plenty (and a wide variety) of vegetables and fruits

• For snacks, choose raw vegetables and fresh fruits, rather than foods that are high in sugars,
  fats or salt
•  Avoid overcooking vegetables and fruits as this can lead to the loss of important vitamins
• Eat moderate amounts of fats and oils
• Use unsaturated vegetable oils (e.g. olive oil, corn oil) rather than animal fats or oils high in
  saturated fats (e.g. butter, ghee, lard, coconut and palm oil)
• Choose white meat (e.g. poultry) and fish. They are generally lower in fats than red meat
• Processed meats are high in fat and salt. Eat limited amounts.
• Opt for low-fat or reduced fat versions of milk and dairy products
• Avoid foods containing industrially produced trans-fat

Eat less salt and sugars

• When cooking and preparing foods, limit the amount of salt and high-sodium condiments
  (e.g. soy sauce and Maggi). Use herbs and spices instead
•  Limit intake of drinks that are high in sugars (e.g. soft drinks, fruit juices, flavored milks)
• Choose fresh fruits instead of sweet snacks such as cookies, cakes and chocolate

Exercise

• Exercise at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of
  vigorous aerobic activity, or a combination of moderate and vigorous activity. Spread this
  exercise time throughout the week. Examples: running, walking, or swimming. Even small
  amounts of physical activity are helpful, and accumulated activity throughout the day adds
  up to provide health benefits.

Check up

• See your doctor for regular or yearly health check.
  Laugh
• As they say, laugher is the best medicine. While researchers are not unanimous on whether
  it is the actual act of laughing that makes people feel better, fact remains that a good sense
  of humor, a positive attitude, and the support of friends and family play a role in our moods.

Nutrition. https://www.who.int/nutrition/topics/5keys_healthydiet/en/
Physical Activity Guidelines for Americans. https://www.hhs.gov/fitness/be-
active/physical-activity-guidelines-for-americans/index.html