Discovery Church, FASTING, God and your bod

Guest blogger Brenda Lummer



A Note from Brenda

Steve and I have been amazed to see what God has done in our lives over the years through fasting and prayer. We can only imagine what He has in store for us over the next few weeks and the year ahead, not only for our family, but for your family and our church.
One resource we have used is, Living in the Raw: Recipes for Healthy Living. The book is available in most bookstores. It has great information on food content and combinations that have sparked a lot of creative ideas about how to use fruits and vegetables.
Some people will enjoy using the book to prepare meals of raw food without cooking — you’ll find information about using the sprouting technique and food dehydrators to help make it happen. I do not use it for this, but as a way to gain information about ingredients and new food combinations. Much of the book has been useful to me (the salad dressings are interesting) and I will often modify the recipes to create a cooked version of the soups and other dishes.

I hope this guide and these recipes help you stay healthy, creative, and focused on Him throughout our 21-day fast together!

Blessings and healthy living friends.




Discovery Church, FASTING, God and your bod

Just a few more ideas on our 21 day fast


This information was primarily taken from the book “Fasting For Spiritual Breakthrough: A Guide to Nine Biblical Fasts” by Elmer L. Towns, published in 1996 by Regal Books, Ventura, California.

Our body is designed to heal itself. When a disease enters our body from bad dietary habits or from the outside, our bodies begin to fight it. Doctors, surgery, or medicines are most often designed to remove the source of the problem, but the healing is done by the body itself. Many common diseases are easily prevented with basic good nutrition and exercise habits.

Daniel was not vague in his objection to the Babylonian diet. He defined the problem immediately.

1. The king’s food was against dietary laws.
2. Daniel and his friends had vowed against wine.
3. The king’s food had been offered up to idols/demons.

The Daniel Fast involves a spiritual commitment to God. “Daniel proposed in his heart that he would not defile himself” (Dan. 1:8).

Many people have an inner desire for better health, but they can’t discipline themselves to avoid junk food, and other foods that were not good for health. The physical health you seek from God may be more than an answer to prayer. Your physical health may be linked to any of the following factors:

a. Your food choices.
b. The level of your spiritual commitment as reflected in constant prayer during the fast.
c. Your time commitment. If you determine to fast for a certain time, keep it. For example, if you determine to fast 10 days, don’t stop on Day 9.
d. Your testimony commitment. Your fast is a statement of faith to God that you want Him to heal your body.

Faith is foundational to the Daniel Fast.


Thick and Creamy Corn-Potato Soup
6 ears corn (cut off the cob)
6 medium-large red potatoes (chopped in 1/2 inch pieces)
6 carrots (finely chopped)
1 medium-large onion (finely chopped)
2 green peppers (finely chopped)
2 bay leaves
3 teaspoons thyme
2 teaspoons marjoram
3 teaspoons cumin
2 teaspoons sea salt
2 teaspoons pepper
3 32oz. boxes of vegetable broth
Put vegetables and spices in a large soup pot. Cook on medium heat, stirring occasionally for 15 minutes. Add broth and maintain a light boil. Cook 45 minutes to 1 hour. Remove from heat. Blend 3/4 of the soup mixture in a blender in batches. Put blended soup in a large bowl or container until the blending process is complete. Pour the blended soup back into the pot. Add water to thin and obtain the desired consistency. Heat through and serve. Serves 8-10 generously.


Tomato Basil Soup
12 Vine Ripe Tomatoes
1 Package Cherry Tomatoes
2 1/2 Cups Fresh Carrot Juice (or Odwalla available in juice section)
1 Large Ripe Avocado
2 Yellow Onions (chopped)
4 Cloves Garlic (chopped)
5 Stems Fresh Basil
2 Tablespoons Pure Honey
1 Bay Leave
1 teaspoon Oregano
1 teaspoon Sea Salt
1 Tablespoon Red Pepper Flakes
2 Tablespoons Olive Oil
Cook onion and garlic in olive oil until tender. Cut tomatoes and avocado in quarters and place all ingredients in blender and blend on low speed for one minute. Continue to blend on high for an additional minute until creamy. Pour into large soup bowl or crock pot and cook on medium low for 2 to 3 hours.

Portabello Steaks
6 portabello mushroom caps
1/2 cup fresh squeezed lemon juice
2 tablespoons apple cider vinegar
2 tablespoons Pure Maple syrup
2 teaspoons fresh grated ginger
1/2 teaspoon marjoram
Wash mushrooms and place in a gallon size plastic sealable bag. Combine remaining ingredients in a bowl and stir to combine. Add to the mushrooms and marinate for a few hours. Grill indoors or out until cooked through.
Serve with baked sweet potatoes and grilled squash and asparagus.
Grilled Vegetables
Toss yellow squash, zucchini, and asparagus with 2 tablespoons extra-virgin olive oil. Salt and Pepper to taste. Grill indoors or out until tender.
Baked Sweet Potatoes
Wash sweet potatoes, prick with a fork several times and place in a 400 degree oven for an hour and a half. Less time may be needed if potatoes are small.


Vegetable Barley Soup
Choose your vegetables. Really, anything can work depending upon your taste.
My picks:
3 cups chopped celery
2cups chopped white onion
3 cups chopped carrots
3 cups chopped green/yellow/red pepper
3 cups thin sliced mushrooms
2 cups chopped roma tomatoes (peeled and seeded)
2 32oz. boxes vegetable broth
Use your favorite spices. I choose 2 cloves garlic, sea salt to taste, 2 teaspoons marjoram flakes, 2 teaspoons oregano flakes, 1 bay leaf and 1 teaspoon parsley. Pour ¼ cup vegetable broth in a soup pot. Add all of the vegetables and saute them until tender. Add the spices and stir to mix. Add the remaining vegetable broth. Bring to a boil and add 1 cup Natural Whole Grain Barley. Boil for 15-20 minutes until the barley is tender.
Serves 6
For thicker soup, just blend 1/2 of the vegetable mixture (prior to putting in the barley) in a blender. Add it back to the soup pot and then add the barley.

Blend ripe avocados in a food processor with juice from 1 large lime, 2 cloves garlic, 1 roma tomato and a dash of salt. If you like spice, you can add 1/4 of a jalapeno pepper seeded.
Serve on black beans, portobello mushrooms or use as a dip with vegetables.


Baked Apples or Pears
Slice a pear or apple in half. Use a grapefruit spoon to scoop out the seeds and the tough, center portion. Place halves, skin side down, in a glass baking dish. Brush with ½ teaspoon pure maple syrup and sprinkle with cinnamon. Microwave for 10 minutes or until tender. Serve warm.


The Breaker’s Granola
5 cups raw oatmeal
1 cup finely chopped walnuts
1 cup slivered raw almonds
1 cup finely chopped cashews
1 cup unsalted sunflower seeds
1/2 cup flax seed
1 cup finely chopped dry figs
1 cup finely chopped apricots (unsweetened if possible)
1/4 cup chopped coconut
2 cups unsweetened raisins
2 Tablespoons cinnamon
Mix together in a large bowl. Keep in tightly sealed container such as tupperware in the pantry. To serve cold, soak 1/2 cup granola in unsweetened plain soy milk for a few minutes. To serve warm, you can prepare with water or unsweetened soy milk in the microwave. Use 1 cup liquid to 1/2 cup granola. Warm for a minute on high or more if desired.
Note: Chop the nuts and fruits in a food processor individually and then add them to the oats.

6 med. tomatoes, quartered
2 large cucumbers
1 small red onion
1 med. zucchini, chopped
3 med. garlic cloves, smashed
1 med. green bell pepper
chopped fresh herbs: parsley, basil, chives
2 Tbsp. lemon juice
2 Tbsp. extra virgin olive oil
1 tsp. sea salt
1 tsp. cayenne pepper
1 tsp. ground cumin seed
2 cups vegetable stock or tomato juice
1. In food processor, combine tomatoes, cucumbers, onion, zucchini, garlic, and green pepper and process on high until coarsely chopped.
2. Add herbs, lemon juice, oil, salt, cayenne, and cumin. Process a few more burst. Blend in stock or tomato juice.
3. Transfer to large bowl. Refrigerate at least 1 hour before serving.
Serves 4. Preparation Time:10 minutes.
Vegetarian Spaghetti Squash
Slice squash in half lengthwise. Scoop out the seeds with a spoon as you would a pumpkin. Then completely submerge both halves in boiling water and cook for about 20 to 25 minutes, or until the inside is tender to a fork and pulls apart in strands. (It is better to undercook if you are not sure). Remove, drain, and cool with cold water or an ice bath to stop the cooking. Then use a fork to scrape the cooked squash out of its skin, and at the same time, fluff and separate the squash into spaghetti-like strands. Discard the skin. Reheat the squash strands by dipping with a strainer in boiling water just before serving.
You can also bake the spaghetti squash in the oven. Just scoop seeds out as described above and prick outside skin with a fork. Place skin side up in a baking pan with 1 inch water. Bake 45 minutes or until tender in a 400 degree oven. Remove and allow to cool for a few minutes until they can be handled. Scrape with a fork as mentioned above and serve with stir fried sauce.
Stir Fried Sauce
10 Roma tomatoes, peeled, seeded, and chopped coarsely
2 cups thinly sliced mushrooms
2 cloves garlic
2 cups chopped broccoli florets or 1 package baby spinach
2 teaspoons oregano (powdered or flakes)
Sea salt to taste
Saute mushrooms and onion with garlic and oregano. Add tomatoes and other vegetables. Cook until tender and heated through. Toss in a large bowl with spaghetti squash strands. Serve hot. 6 servings

Brown Rice with Edamame and Vegetables
2 cups brown rice
4 cups water or vegetable broth
1 cup fresh squeezed orange juice
1 package frozen, shelled edamame
1 cup shredded carrots
1 cup sliced white mushrooms
½ teaspoon cumin
1 clove garlic minced
½ cup chopped green onion
Combine orange juice and water/broth in a saucepan and bring to a boil. Add brown rice and bring back to a boil. Cover and reduce heat to low. Simmer for 45 minutes to 1 hour. Remove lid to let steam escape and set aside.
While rice is cooking, prepare edamame according to package directions but without salt. Drain in a sieve. Saute garlic, cumin, mushroom and carrot just until tender (do not overcook). Put rice in a large bowl and add the edamame and other vegetables. Top with chopped green onion.
Servings:4-6 entrée size
Serve with orange slices and celery sticks.
Cuban Black Beans & Rice with Tomato Salsa
1 package dried black beans
Vegetable broth (1- 32oz. box)
Chili powder
Chipotle powder
2 cloves garlic
Soak beans overnight in water (cover w/2 inches above beans). Drain and rinse beans. Place beans in sauce pan and add vegetable broth. Add water to cover if needed. Add spices and boil for 1 hour and then simmer until tender (follow package direction if available). Prepare brown rice according to package directions.
Roma Tomatoes quartered
Green onion (1 bunch)
Chili powder
In a food processor, chop tomato, cilantro, green onion with chili powder, garlic, cumin and lime juice by pulsing the blade several times to desired texture. We prefer chunky.
Place rice on individual dishes and top with beans and salsa.
Serves: 6 entrée size
Serve with sliced mango and papaya and lime juice.

Toasted Nut Snack
Pre-heat oven to 400 degrees. Place raw walnuts, almonds, cashews or other desired nuts on a baking sheet. Bake for 15 minutes or until slightly browned. Cool completely and mix in a bowl with unsweetened raisins.
We keep this on the counter for a quick snack.

Honey and Oat Cereal
Prepare Oatmeal with Soy Milk or Water. Sweeten with Honey and a dash of cinnamon.


I hope this guide and these recipes help you stay healthy, creative, and focused on Him throughout our 21-day fast together!

Steve and Brenda Lummer

Discovery Church


God and your bod


I love this quote  – “Today my heart beat 103,369 times; my blood traveled 168 million miles. I breathed 438 cubic feet of air, I ate three pounds of food. I drank 2.9 pounds of liquid, I perspired 1.43 pints. I generated 450 tons of energy. I spoke 4,800 words. I moved 750 major muscles, and I exercised 7 million brain cells. No wonder I’m all tired out!” – Bob Hope

One of the complaints we hear from people over and over is how tired they feel all the time. I too experience times where I am tired and fight sleepiness. Being tired obviously decreases motivation and causes us to feel like you aren’t at 100%.

In order to beat tiredness it’s a good idea to have a plan. Here’s a 8 point plan I use to beat daytime tiredness:

1. A Good aerobic exercise – I’m not talking about a leisurely walk after dinner, I am saying some high intensity stuff. If you find yourself wanting to doze during the day, then you need to increase your aerobic exercise. It increases your blood flow, decreases standing heart rate. You’ll be relaxed more during the day, sleep better at night and feel more energy. (A good bike ride works for me)

2. Cut the sugar – Are you drinking sugar in your coffee or morning beverage? It could be making you tired. When I switched from sugar to honey, I noticed a difference in my energy level that week. Plus, an old farmer’s tip says eating honey from your local bees helps to do away with sinus allergies. Worth a try anyway.

3. Eat a good breakfast – by “good” I don’t mean Fruit Loops or a Danish. Grab some protein, eggs, low fat toast, granola, yogurt. (Brenda really helps me with this one)

4. Eat a light lunch – This advice comes from Benjamin Franklin. He noticed that his co-workers would gorge themselves at lunch and then have an afternoon of sleepiness. He chose instead to slowly and methodically eat a hunk of bread as he read a book.

5. Take time during lunch for you – which is the second part of Ben Franklin’s advice. While he slowly ate his bread he’d take “Ben time” by reading a book. By taking a full break from the reality of work in this way, you can come back from a “mini-vacation” refreshed and ready to take on the afternoon.

6. Cat-nap – If you have a flexible schedule you can nap when you get tired. The key with this is not to nap too long. A 1 to 2 hour nap will make you more tired…Sometimes you can squeeze in a 15 minute cat nap during lunch. Other times you might have to wait until after work. Either way, a nap can refresh and rejuvenate you.

7. By banishing Negative People From Your Life –Negative people. They’re like human black holes which suddenly come out of nowhere and just suck the life out of you. You try to stay positive and remain strong but their negativity ends up just completely draining you, you feel exhausted, and you may also start to feel depressed too. So what can you do? One of the first things to do is to be aware of who the negative people are in your life.

Proverbs 12:18 There is one who speaks like the piercings of a sword, But the tongue of the wise promotes health.

Proverbs 3:5-8 Trust in the LORD with all your heart, And lean not on your own understanding; {6} In all your ways acknowledge Him, And He shall direct your paths. {7} Do not be wise in your own eyes; Fear the LORD and depart from evil. {8} It will be health to your flesh, And strength to your bones.

8. Stay in a consistent relationship with God.“Come to me, all who labor and are heavy laden, and I will give you rest.” –  Matthew 11:28

It is an amazing gift to stay wide awake through life… we miss so much when we sleep walk right through it.

Wide awake.


Lead Pastor of Prescott First Assembly

Bikes, God and your bod, Mountain biking, outdoors


My “prayer vacation” included  another priority as well as hiking the Virgin River in Zion.

One of my best outlets is discovering a new section of singletrack whenever possible.

This past weekend was pure joy when I discovered The Rockville Bench Trail, also known as Slickrock Swamp, starts in the town of Springdale (just outside of Zion National Park) and climbs onto the mesa above Rockville. This an advanced technical singletrack that features some great sandstone rock. The trail is a lariat loop, 10.5 miles in length, with a 400-vertical foot climb to the loop section of the trail. Peak altitude is 4080 feet.

When entering a new trail system I always wish that I would have a guide to show me the way.

Well, early Sunday morning  I  prayed a simple prayer. “God, it sure would be great to have an awesome mountain bike ride today…..please help me find my way.”

Has I approached the trail head I notice two other mountain bikers in front of me. I pushed hard to catch up and ask, “Hey do you guys mind if I tag behind ?” they said, “no problem.” – About half way through the 10 mile ride I found out the ride leader was Morgan Harris who actually built the Rockville Bench Trail. I guess God heard my prayer that day.

Also, I just want to put in a word for a great bike shop in Springdale.

Freddo at Zion Bikes does a great job for us out of town guys and you need to stop in to see this classic bike shop.

Also, when in Zion, don’t miss out on Oscar’s Cafe. A great breakfast or lunch after a great ride.

Great getaways are needed.

Steve Lummer

Lead Pastor Prescott First Assembly

“Come apart by yourselves into a desert place, and rest a while:” – Mark 6:31

God and your bod, Life experiences, outdoors, rivers


Have you ever had a prayer vacation? That’s right, “A Prayer Vacation.” It is really a personal prayer retreat. Several years ago I began the discipline of scheduling regular (and irregular) times of refreshing and prayer.

I love the Southwest Airlines media campaign that ask the question; “wanna getta away?”

This past weekend I had the opportunity to get away for a minnie prayer vacation.

I packed everything I needed to get to a river for three days of camping, hiking and biking and headed 7 hours north into Utah’s Zion National Park.

Just wanted to post a few pics of the amazing enlightening adventure on my blog.

Springdale is a small village that sits on the Virgin river just outside the park.

No photo can begin to capture the beauty…but at least we try.

The Virgin river is an amazing water way that cuts through the red rock canyon for miles.

To me Zion National Park would be compared to Sedona on Steroids with no housing developments along the creek

water falls part 1

Water falls part 2

water falls part 3

It was really great to be able to get away for the weekend and reflect, restore and pray.

I encourage you to do a prayer vacation if at all possible.

“Come apart by yourselves into a desert place, and rest a while:” – Mark 6:31

Steve Lummer

Lead pastor Prescott First Assembly

FASTING, God and your bod


21 days of Fasting for a change
Starting Sunday mid-night March 14th I would like to invite you join Brenda and I for our 21 day fast.
We are fasting for a change until Easter Sunday.

21 days dedicated to turn way and turn aside to give some intentional attention to God .

I love this time of the year because its fresh and our church family joins together for a collective 21 day fast.

We will be following again this year the Daniel fast found in the Old Testament book of Daniel.
We as a church collectively will be fasting and praying for a specific direction this year.
Our prayer is that God will lead us and help us navigate the coming changes ahead of us as a congregation.

I will be posting a menu in the next couple of days for your shopping plans and meals.

Steve Lummer

Lead Pastor Prescott First Assembly

FASTING, God and your bod, Ministry


Some time ago a newspaper in Tacoma, Wash., carried the story of Tattoo, the basset hound. Tattoo didn’t intend to go for an evening run, but when his owner shut his leash in the car door and took off with Tattoo still outside the vehicle, he had no choice. Motorcycle officer Terry Filbert noticed a passing vehicle with something that appeared to be dragging behind it. As he passed the car, he saw the object was a basset hound on a leash. “He was picking them up and putting them down as fast as he could,” said Filbert. He chased the car to a stop, and Tattoo was rescued — but not before the dog reached a speed of 20-30 mph and rolled over several times. The dog was fine but asked not to go out for an evening walk for a long time.
There are too many of us whose days are marked by “picking them up and putting them down as fast as we can.” Too many people spend their days running trying to catch up like TATTOO.

Did you know that Jesus was a very busy person too?
Growing up, the mental image I had of Jesus was that of him sitting around all day teaching his disciples and occasionally doing a miracle or two. However, a careful study of the Gospels will reveal that there were constant demands on his time.

Statements like “master all men seek thee”.

In fact in Mark 6:31 the bible says of Jesus and his disciples, “there were many coming and going, and they did not even have time to eat.”

As you read about the life of Christ you notice something.  Jesus was often BUSY, yet never in a  HURRY.

We are in day 15 of our 21 day Daniel fast and I want to include not just abstaining from certain foods but as well abstain from a certain way of life. It is my goal to focus in on personal quiet time with God and not let our culture direct how I live and who I am.

A quiet time each day with God is the best possible way way to do that.

Quiet time is a place where we stop and …SEE HOW BIG OUR GOD IS AND SEE HOW SMALL OUR PROBLEMS ARE.