Are you joining me in the #FATDEMON challenge? We’re on day 8! And it’s not too late for you to join in!

I told you last week that change begins with how we think. Sometimes we may think change isn’t possible, or we think change should come overnight.  Either way we find ourselves overwhelmed or discouraged with our results. We might even compare what has worked for someone to what hasn’t worked for us.

On today’s podcast I’m talking with Clare Smith. From a young age Clare has been both of lover of people and movement. She understands that physically, in many ways, we are different and therefore different things work for different people.

Clare has been coaching people through physical change most of her life. We chat about her journey, the importance of honoring your body as a gift from God, how management of your health aids in your sanctification and much more.

Clare shares some simple and practical tips for getting going on a plan towards better health and touches on some of the barriers we may experience. Clare is convinced that as believers, we have the advantage when it comes to managing our health and she sees prayer as an integral proponent to this process.

I believe your will find this podcast to be helpful as Clare shares her knowledge. You can also find various resources online on her website at

The #FATDEMON challenge continues…

And I’m inviting you to continue the 21 Day Challenge with me!

Each day you simply do the assignment for that day and continue doing any previous assignments.  One day will build on the next. This challenge is an Instagram challenge but you can do it anywhere on social media, or do it on your own or with a friend.


Weigh in is optional


Day 8 – Log your meals

  • Write down everything you eat.
  • EVERYTHING… everyday until the end of the challenge!
  • Pay attention to what you are putting in your body.
  • Keep a journal in a notebook, on your phone, or in an app (like MyFitnessPal)
  • Snap a pic (or take a screenshot) of your food journal.

Day 9 – Look at your snacks.

  • Decide on healthy “go-to” snacks (Be sure to include fruit!)
  • 1 is okay. 2 is better. 3 to 4 is awesome.
  • Today  and everyday forward keep healthy snacks with you.
  • EAT IT… especially when you are tempted to eat something else.
  • Snap a pic of your snack ideas — either in written or real form.
  • Everybody else on the challenge wants to see your ideas!

  Day 10 – Learn to like the green (Choose salad or the veggies)

  • Eat more green. Shoot for more veggies overall but especially the green ones.
  • Have a good mix of cooked and raw green veggies.
  • Aim to eat veggies (and fruit) at every meal. Spinach is great in morning smoothies or with eggs.
  • The RDA is 5 but research shows more is better (see below).
  • When you are out to eat, substitute salad or veggies for a side item or choose a salad altogether.
  • Avoid the fat (butter and oil). Use less dressing on your salad.
  • Snap a pic of your green choice.
  • Have a recipe for a great salad or homemade salad dressing? Share it!

According to this CBS News Article, researchers found that eating 10 portions of fruits and vegetables per day was tied to a:

  • 24 percent reduced risk of heart disease.
  • 33 percent reduced risk of stroke.
  • 28 percent reduced risk of cardiovascular disease.
  • 13 percent reduced risk of cancer.
  • 31 percent reduction in premature death. 

Day 11 – Lug Your Water. More Water.

  • Stop drinking your calories.
  • That’s right.  From here on out, try to drink nothing but water.
  • Yes, you heard me.  ONLY WATER.
  • Log your intake.
  • Snap a pic of your water container.
  • Chug-a-lug.

Day 12 – List your meals. List your movement. 

  • Plan your meals for the week
  • Plan your movement for the week.
  • This is the day on which your success next week will rise or fall.
  • Be realistic but challenge yourself a bit.
  • Try to list out your meals and movement plans for the entire week but if you only do a couple of days at a time, that will work too.
  • Stay ahead of your choices by having a plan.
  • Don’t forget to actually work your plan! EAT and EXERCISE based on your lists. Obey yourself.
  • Snap a pic of your lists.  We want to see what you’ve planned to eat and how you’ve planned to move.

Day 13 – Lose the fast and/or fried food.

  • Self-explanatory.
  • This is where it gets real people.
  • Rock your plan. Avoid the drive thru.
  • If you have to go for something quick in “fast-food-land”… Pick the salad and watch the dressing.
  • Snap a pic of any plate today! (Particularly at the time of day when you are usually tempted to eat fast or fried food.)

Day 14 – Lose the sugar.

  • Self-explanatory.
  • You rule your cravings.  Don’t let them rule you.
  • If you need a fix.  Eat some fruit.
  • Hint: Medjool dates and raw almonds get pretty close to Reeses Peanut Butter cups.
  • Be ahead of the game.  Know when you crave sugar and why.  Prepare for the attack and be ready with one of your healthy snacks..
  • Snap a pic of any plate today! (Particular at the time of day when you would eat or drink something sweet to satisfy your sugar craving).

Let’s Talk!

  • Do you struggle with your weight?  If not, where do you struggle with balance?
  • Have you found a meal/health plan that works well for you?
  • What topic and/or guest would you like to hear from in the future?
  • Have a question you’d like for me to answer on a future podcast? Share your question with me HERE.

Highlights for Today’s Episode:

  • How you health connects to your sanctification
  • Why it is important to find a plan that works for you
  • The benefits of starting slow

 ==> Quotes from today’s show {Click to tweet}

 ==> Resources from today’s show

=> Want more? 

Connect with me…

How to Listen to The Podcast

If you’re new to podcasts, think of them like little radio shows that you can listen to at your convenience. They are perfect to listen to and learn from as you workout, fold laundry, wash dishes or conquer the world. 1. Listen right here on the blog. Click the little play button at the beginning of this post. 2. Listen on iTunes or Stitcher! – Be sure and subscribe so you don’t miss an episode! 3. Share today’s show – I could use your help with getting the word out there about my new podcast.  Would you take a minute to share today’s post?  Email the link to a friend or share on social media. Just click on the sharing buttons at the bottom of this post. Thanks! Can I ask you a favor?  However you found me, will you be so kind as to leave a rating on iTunes and/or write a 2-3 sentence review there or on Stitcher?  Your commentary or rating helps make the podcast more “findable” by others who might not know it exists!  Thanks in advance for your help!