Healthy Habits Challenge Day 4: Breakfast


Welcome to Day 4 of the Healthy Habits Challenge!

Keep moving forward! I promise you, it is worth it! 

Today did you…

  • DRINK your water?
  • MOVE your body for 7 min?
  • PRAY and spend 1 Minute in Quiet Time with God?

==>> If not, go do that now and come back!

Today’s Scripture:

“Before I formed you in the womb I knew you, before you were born I set you apart – Jeremiah 1:5

God was talking to Jeremiah, the prophet, in this verse, and I believe it should have a profound impact on our lives.
God is proclaiming our extraordinary worth here. This worth is inseparably linked to the fact that we were made by God and for God.
Our worth to God started before we were born. We have invaluable worth because we were born in the mind of God and in His image – even before we entered our mother’s womb.
This fact is something that can never change or ever be taken away from us. It is the something we can never lose.
Although maybe you have forgotten.

Let this be a reminder to you, dear one. That you have extraordinary worth.
Lord, I pray that I may fully understand your view of me and my worth to you. Help me to live this out in a way that honors you so that I can do the good works you have set apart for me to do.

Challenge Overview:

(click a day to be taken to that day’s challenge)

DAY 1  Drink  –  8 to 16 oz of water upon waking
DAY 2  Move  –  7 minutes of loving movement
DAY 3  Pray  –   1 Minute Morning Quiet Time
DAY 4  Breakfast – Eat a healthy breakfast within 1 hour of waking
DAY 5 – Coming Soon


TODAY’s CHALLENGE: Breakfast – Eat a healthy breakfast within 1 hour of waking

Let’s kick this off with some good news – breakfast really IS the most important meal of the day!
Breakfast has numerous benefits for your body and mind.
Eating breakfast can help get your day off to a good start and help you stay energized. When you sleep, your digestive system slows down. Many people eat lightly or skip food completely in the morning, eat heavier in the afternoon, and finish off with a big dinner (and dessert too). There is a problem with this strategy as it deprives you of food when you need it the most, which is in the morning. If you skip breakfast, your body stays in this slower state, slowing your metabolism and leading to weight gain.


Eating breakfast can help to jumpstart your digestive system. Consumer Reports agrees with the benefits of breakfast, stating, “Eating within 2 hours of waking can make a difference in the way you metabolize glucose, or blood sugar, all day. Your glucose level rises every time you eat, and your pancreas produces insulin to shuttle the glucose into your cells, where it’s used for energy. Research is finding that keeping glucose and insulin in the right balance has important effects on metabolism and health.” 
I’d like to take it a step further and encourage you to EAT BREAKFAST WITHIN 1 HOUR OF WAKING.

Eating a healthy breakfast can refuel your body, and help you to eat less later in the day. When you skip breakfast, you are more likely to overeat later in the day. Consuming a healthy balance of carbohydrates, fat, and protein can fill you up, and satisfy your hunger.
Breakfast is not just an extra meal. It serves several purposes in maintaining a healthy lifestyle.
Did you know that I included a bonus Recipe Book with the Challenge?

There are 5 yummy, healthy breakfast recipes in there to try!  Go try one!

  • Health Smoothie
  • Banana Pancakes
  • Berry Smoothie
  • Super Oatmeal
  • Chocolate Smoothie

(Weekly Suggested Meals and Shopping Lists that go along with these recipes can be found in your welcome email)

Action Steps:

  1. If you are reading this email and you haven’t eaten breakfast yet… go make a healthy breakfast! (Or do the best you can with what you have in the pantry right now!)
  2. Then, starting tomorrow and every day thereafter… Eat a healthy breakfast, ideally within 1 hour of waking.
  3. BONUS: Check out the healthy, yummy breakfast recipes in the links above. Plan to shop for the breakfast ingredients. Try the recipes!

Comment Below:

Are you committed to eating a healthy breakfast? Type “Yes!” in comments to share your commitment.

Are you normally a breakfast eater? How do you feel about this challenge?

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