List of Foods Suitable for a Daniel Fast.

 

 

For the next 21 Days we are fasting from All Meats, Bread, and Sweets. Here are the items you can and cannot eat.

 

Whole Grains: brown rice, oats, rolled oats, oatmeal, barley, corn, popcorn, Acha/Fonio, wheat, whole wheat flour, whole wheat/whole grain pasta (dark brown coloured pasta), corn pap (white or yellow ogi), millet pap (ogi baba), rice cakes & corn cakes (available at Goodies), 

Legumes: dried brown beans, pinto beans, split peas, lentils, black eyed peas, green beans, green peas, bean flour.

 

Fruits  - Any Fruit that is in season: apples, oranges, paw-paw, pineapples, avocados, plantains, bananas, breadfruit, coconuts, dates, figs, grapefruit, grapes, guava, mangoes, honeydew melons (golden melon), kiwi, lemons, limes, oranges, tangelos, tangerines, watermelon, papayas, pears, plums, prunes, raisins, dried mixed fruits, black or green olives, strawberries, apricots, berries, blackberries, raspberries, cantaloupe, cherries, cranberries, grenadine, melons, nectarines, peaches, etc. If you choose to use a tinned or packaged fruit, check the ingredients section to ensure that sugar is not an ingredient.

 

Water! Water! Water!  Always make sure that you are consuming at least half your body weight in liquids per day.

 

 

Vegetables: Greens – Shoko, Tete, Ugu, Water leaf, spinach, ewedu/jute leaves, okro etc, garden eggs, chilli & bell peppers (rodo, tatase, shombo etc), tomatoes, onions, spring onions, cabbage, carrots, cauliflower, broccoli, asparagus, brussel sprouts, celery, parsley, eggplant (aubergines), lettuce, cucumbers, mushrooms, garlic, ginger root, yams, coco yams, white gari, yam flour (elubo), any potatoes, sweet potatoes, corn, sweet corn or zucchini. Be careful when choosing a tinned vegetable such as sweet corn or peas, many have added sugar, but there are brands that do not add sugar available.

 

 

Nuts & Seeds:  Egusi (melon seeds), ogbono, cashew nuts, groundnuts (peanuts), almonds, coconuts, sunflower seeds, pine nuts, natural peanut butter, natural almond butter, 

You may choose to make your own peanut butter as most brand peanut butters have added sugar.

 

 

Beverages:  Water! Water! Water!  Always make sure that you are consuming at least half your body weight in liquids per day.  That will include your fruit and vegetable juice along with filtered water. To make drinking so much water easier, squeezing lemon juice into the tepid, cold or hot water has proved to be helpful for some. 

 

 

Other: tofu, soy products, vinegar, seasonings, salt, herbs and spices.

 

 

Calculation of Daily Water Consumption Example: 

• Your weight in Kg e.g 60kg

• Your weight in lbs (x2.2) i.e. 60kg x 2.2 = 132lbs

• Your water consumption in ounces (÷2) i.e. 132lbs ÷ 2 = 66oz

• Your water consumption in litres (÷33.8) i.e. 66 ÷ 33.8   = 1.95 litres 

•  

Approximately  2 litres which is approximately 3nos 75cl Eva Water Bottles.

 

Foods to Avoid on the Daniel Fast

 

All meat and animal products including but not limited to beef, lamb, pork, poultry, and fish.

 

All dairy products including but not limited to milk, cheese, cream, butter, and eggs.

 

All sweeteners including but not limited to sugar, raw sugar, honey, syrups, molasses, and cane juice.

 

All leavened bread including Ezekiel Bread (it contains yeast and honey) and baked goods.

 

All refined and processed food products including but not limited to artificial flavorings, food additives, chemicals, white rice, white flour, and foods that contain artificial preservatives.

 

All deep fried foods including but not limited to potato chips, French fries, corn chips.

 

All solid fats including shortening, margarine, lard and foods high in fat.

 

Beverages including but not limited to coffee, tea, herbal teas, carbonated beverages, energy drinks, and alcohol.

Remember, READ THE LABELS!

 

Meal Suggestions

 

 

1.  FRUIT SMOOTHIE 

• Cube and Dice a mixed variety of Fruits e.g. pineapples, paw-paw, apples, pears, mangoes.

• Cube a bit of ginger root for a more spicy smoothie (optional).

• Toss all into a Smoothie Maker or Blender.

• Chill in the fridge.

TIPS

• Keep fruits in fridge before dicing so they will be cold and ready for immediate consumption.

• Dice extra fruits to make a fruit cocktail or salad for later in the day.

• Dice extra fruits, store in several Ziploc bags according to the required portion and freeze, ready for tossing into the smoothie machine/blender at any time, saving on prep time. 

 

2.   CHAPATI 

• 1 cup of whole wheat flour

•  ¼ cup of water

•  Pinch of salt

•  1tbs of olive oil

 

Mix all together to form a soft but firm dough, divide into 5 small balls and roll each flat on a floured board to look like a pancake. Dry fry in a non-stick pan. No oil needed, or use a little No-stick Olive or Canola oil cooking spray. Eat with a sauce, beans, hummus, peanut butter or just alone. Good substitute for bread, and a snack to take out.

 

3.  HUMMUS (CHICK PEA DIP)

• ¼ Tin of Hummus Tahina (Available at Lebanese stores eg Goodies, Oasis, VCare)

• 1 mashed Garlic Clove

• ½ tsp Lemon juice 

• Olive Oil

• Mint leaves (effinrin)

• Dry red chilli pepper.  (optional)

• Soften hummus by mixing thoroughly with lemon juice and mashed garlic to taste.

• Place in bowl and top with olive oil. Garnish with mint leaves and dry red chilli pepper.

• Use as a dip with Chapati bread or as a spread on Corn or Rice Cakes.

 

4.  MOIN-MOIN (Bean Pudding)

      Prepare in the usual manner but replace palm oil with quality oil such as Olive, Canola, Groundnut, Sesame or Sunflower oil. Add vegetable ingredients such as sweet corn and button mushrooms. Use of fresh yellow chilli pepper and cameroun or red chilli pepper, garlic and lots of onions will help improve the flavour.

 

5. BOILED OR ROASTED PLANTAIN & VEGETABLES

 

6.  YAM PORRIDGE/STEWED BROWN BEANS

(Avoid the use of Palm Oil, Crayfish, MSG and Stock cubes such as Maggi, Knorr, Royco etc for any meal).

 

7. OAT CEREAL

• Regular White Oats

• Unsweetened Soy Milk

• Raisins and/or Mixed Dried Fruits.

• Eat cold or cooked as a porridge.

 

8. ACHA/FONIO OR TAPIOCA PORRIDGE

• Acha/Fonio

• Unsweetened Soy Milk/Coconut Milk

• Raisins and/or Mixed Dried Fruits and/or Dates

• Season with cloves, nutmeg or cinnamon

• cooked as a porridge.

9

. Tigernut milk recipe (This can be used in place of soy milk)

Ingredients_ 
1 cup raw or dried tigernuts (ofio, imumu, hausa groundnut)
3.5 cups water
Pinch of salt

Directions 
1. Soak tigernuts in water overnight
2. Rinse and drain soaked tigernut
3. Pour into a blender, add 3.5 cups water and blend till smooth.
4. Place seive bag (or any other suitable sieve) over a bowl and pour in blended tigernut mixture.
5. Squeeze the bag to release the milk into a bowl
6. Pour into a bottle and add salt. Store in frridge for up to 5 days.

 

 How to Begin a Fast

5 days prior to start of fast:

• Eliminate caffeine, sugar, red meats, dairy products, eggs

• Limit your diet to fruits and vegetables three to four days before starting fast

• Drink unsweetened herbal tea, cranberry juice, or filtered water.

 

Physical Responses to Your Fast

Your body may experience some interesting changes while fasting, so it is important to be aware of them before you begin.  Not everyone will experience all of these physical responses, but in case you do, you need not be alarmed: just take necessary precautions in they occur.  For example, you may experience:

 

• Lightheadedness: This is a common physical response to fasting.  To avoid this uncomfortable sensation, do not stand up quickly from a lying or sitting posture.  If lightheadedness does occur, lie down for a few minutes, and elevate your feet on some pillows.

• Cold hands and feet:  It is common to experience a lowering of body temperature during a fast.  The result can often be cold hands and feet.  I suggest that you simply use an extra blanket at night and wear extra clothing for warmth.

• Changes in energy:  While some people become fatigued during a fast, others actually feel more energetic.  Either extreme should not alarm you.  You may initially feel fatigued but gain new energy levels as your body begins to detoxify.

• A change in sleep habits:  Your body may not require as much sleep as you are accustomed to requiring.  You do need to plan on getting plenty of rest during a fast.  It is recommended that you limit strenuous exercise during the fast, leisurely walks are fine.

• A coated tongue:  A very common symptom during fasting is the development of a white or yellow film on your tongue.

 

A very common symptom during fasting is the development of a white or yellow film on your tongue.   

• Bad breath:  As toxins continue to be released from your body; your breath may take on an unpleasant odor.  It is suggested that you brush your teeth and tongue often.

• A problem with constipation:  Especially during longer fasts, constipation can become a problem.  Smooth Move Tea can be a great help with irregularity.  Also, enemas may be recommended if there are no contraindications such as diverticulosis, diverticulitis, Crohn’s disease, or ulcerative colitis.  If you have any of the above conditions or any other concerns contact your physician before using an enema.  For using an enema, follow the instructions on the enema box.

• Skin eruptions:   Toxins released through fasting may result in eruptions of boils, rashes, or acne as the body detoxifies using the largest excretory organ, the skin.

• Body odor:  As poisons exit the body through the sweat glands, some individuals will develop offensive body odor.  Warm baths help the skin and glands to slough off these toxins.

• Darker than normal urine:  This indicates one of two things:  either you are shedding large quantities of toxins through the urine, or you are not consuming adequate liquids.  In either case, you need to increase your fluid intake.

• Mucus drainage:  You may experience mucus drainage from your sinuses, bronchial tubes, or GI tract.  Do not be alarmed.  These symptoms simply indicate that your body is using this system as well for voiding itself of many of the built-up toxins it has been storing.

• Nausea and vomiting:  If you become mildly dehydrated, you may experience nausea and vomiting.  Be sure to get enough fluids during your fast, especially the filtered water that is so important to cleansing your body.

 

  

Breaking a Fast 

Many who have fasted for extended periods of time concur that it is easier to fast than it is to break the fast.  Breaking a fast correctly takes as much, if not more, discipline as fasting does.  And it is perhaps even more important to your health than the fast itself.  If you have fasted for three days or longer, you need to carefully follow these guidelines for breaking it in order to maintain the good results of the fast and to avoid introducing new problems to your digestive system:

 

• First day after your fast:  You may eat fresh fruit such as grapes, watermelon, apples or fresh berries.  Every two to three hours, you may enjoy a meal of fresh fruit.  It is recommended that you do not eat pineapple or papaya on the first day after a fast because they contain enzymes that could cause an upset stomach.  Be sure to continue to drink at least two quarts of filtered water a day.  And you can continue to drink the fresh juices you did during your fast.

• Second day after your fast:  For breakfast and throughout the morning, continue with your fresh fruit regimen.  For lunch and dinner you may enjoy a bowl of fresh vegetable soup.  Continue your water regimen and drinking of fresh juices during the day.

• Third day after your fast:  Continue to eat fresh fruit in the morning and fresh vegetable soups for lunch and dinner.  You may add a salad and or a baked potato.  And you may add a slice of whole-grain bread such as brown rice or millet bread.

• Fourth day after your fast:  To the regimens you have followed for the first three days you may add a small amount (1 o2 ounces) of fish or chicken, turkey, or lean beef.  It will be very important to begin eating these proteins very slowly, chewing them well.  Drink water thirty minutes before your meal, but no more than 4 ounces with your meal.  It is very important that you do not yield to the temptation to overeat.

• Fifth day on:  Gradually increase the amount of protein, and add back good fats such a nuts, seeds, and extra-virgin olive oil slowly as tolerated.  Continue to add more complex carbohydrates such as beans, whole grains, and brown rice.

 

Important Medical Information

• Years of fasting incorrectly can cause permanent physical damage to your body.  These negative effects are not typically felt at a young age, but they will accumulate after years of fasting.  In their zeal, some people have begun fasting in an extreme way before understanding how fasting physically affects the body; increasing your understanding and taking care of your body while both fasting and eating will ensure your ability to live the fasted lifestyle for many years to come.

• Pregnant or nursing mothers should never fast all food and /or drink, as fasting could be very dangerous to their baby’s development and health, and their own personal health.  Pregnant or nursing mothers could engage in types of fasting such as giving up certain kinds of food.  However, women who are pregnant or nursing must always maintain a balanced diet.  Any kind of fasting which leads to detoxification could be dangerous to the baby as the toxins can affect the baby via the mother’s milk or her bloodstream.

• People who have struggled with eating disorders in the past should undertake any fasting with wisdom and caution.  Fasting should not be used as a motive for weight-loss; it is important to enter back into “normal” healthy eating after a long fast.

• If you have a diagnosed illness and /or are taking prescription medicine, fasting should only be done under the direct supervision of a doctor or healthcare professional.

 

If you have a diagnosed illness and /or are taking prescription medicine, fasting should only be done under the direct supervision of a doctor or healthcare professional.

• Some people have trouble fasting and become extremely hungry, dizzy, and nauseous because they have undiagnosed low blood sugar, so they should drink fruit and vegetable juices to help keep the blood sugar stable during short fasts.  If juice contains too much sugar for your system, dilute it by 50 percent with water or drink a green drink.  If these or any symptoms persist, you should stop fasting and seek immediate professional help from a doctor or healthcare professional.

• If you are having digestive trouble after breaking a fast taking digestive enzymes can aide your digestive system.

 

This Handout is for Informational Purposes Only

The information in this handout reflects only the limited opinions, experience and suggestions of Open Heart Baptist Church and is not meant to substitute the advice provided by your doctor or other healthcare professional.