Nutrition Class

Fit4God offers a FREE 10-week Nutrition Class twice per year. One starts in January and one starts in September. Classes run on Sunday nights from 5-7 pm. Classes are held at First Baptist Church of Hurst, 1801 Norwood Drive, Hurst, TX 76054. Hurst is located in the Mid-Cities area in between Dallas, TX and Fort Worth, TX. Classes are FREE and open to anyone who wants to come!  Free children’s programs are offered at the same time.

Welcome to the Nutrition Class Page for Spring 2013!

Here you will find all the materials for each class session.

Week 1, Welcome

January 20, 2013

Action Items: “Like” us on Facebook AND Sign up for Fit4God Newsletter (both can be done by visiting our home page)


Week 2, Let’s Get Started!

January 27, 2013

Readings: “Your Guide to Getting Started on Fit4God”  AND  “Fit4God Principles 1, 2, and 3: Sleep, Sun, and Supplements”

Action Items: Make sleep a priority and take action to get better sleep. Get some sun or take some Vitamin D. Consider what supplements you want to add. Take Hyperinsulinemia Test at home and bring it back next week.

Recipe of the Week: Chicken Vegetable Soup

Presentation: Getting Started on Fit4God

Handout: Getting Started Handout


Week 3, NO CLASS

February 3, 2013


Week 4, Your Guide to Fats

February 10, 2013

Readings: Your Guide to Fats AND Breakfast: The Big Idea List


Chris Kresser’s Video “I Have High Cholesterol and I Don’t Care, Part I”

Chris Kresser’s video “I Have High Cholesterol and I Don’t Care, Part II”

Video Clip About the Truth Behind Ancel Keys’ Seven Countries Study

Video Clip Showing How Congress (George McGovern) Didn’t Care to Hear All the Facts About The Diet-Heart Hypothesis

Action Items: Eliminate industrial oils (margarine, corn oil, vegetable oil, canola oil, shortening, soybean oil, sunflower oil, safflower oil) AND Change your breakfast to be Fit4God.

Recipe of the Week: Portobello Personal Pizzas

Presentation: Week 4 Fats


Week 5, Your Guide to Sugar

February 17, 2013

Readings – 3 of them:

Your Guide to Sugar

Coping with Food Addiction with God’s Help

15 School Lunch Ideas

For More Reading on Sugar Addiction:

The Importance of Self-Image in Sugar Addiction

What We Can Learn About Food Addiction from “Memoirs of an Addicted Brain” by Marc Lewis, PhD

Action Items: Reduce sugar to 15 grams (3 1/2 teaspoons) per day and make your lunch Fit4God.

Recipe of the Week: Baked Apple Dessert

Presentation: Week 5_Sugar


Week 6, Your Guide to Grains

February 24, 2013

Readings: Your Guide to Grains, Your Guide to Gluten, and 7 Dinner Ideas

Action Items: Eliminate grains (except white rice if you choose to eat it for starch), and make your dinner Fit4God.

Recipe of the Week: Carolina Shredded Chicken

Presentation: Week 6_Grains

Test Yourself: Gluten Intolerance Test


Week 7, Your Guide to Weight Loss

March 3, 2013


Your Guide to Weight Loss

Why Weight Loss Stalls and What to Do About It

Why We Keep Eating…Even When We Are Overweight

How Many Carbohydrates Should You Eat?


CBS’ “60 Minutes” program on “The Flavorists” – how big businesses create artificial flavors that are addictive

Action Items: Try to determine what level of carbohydrate works best for your weight loss goals. Try to determine which foods are preventing you from achieving your ideal body weight.

Recipe of the Week:  Naked Ground Beef Enchiladas

Presentation: Your Guide to Weight Loss



March 10, 2013


Week 9, Your Guide to Dairy and Legumes

March 17, 2013


Your Guide to Dairy

Your Guide to Legumes

Action Items: Do a dairy challenge. Take dairy out of your diet for 1-3 weeks. Note how you feel. Add dairy back in and note how you feel. Is dairy good for your body or bad for your body?

Recipe of the Week: Pumpkin Coconut Pancakes

Presentation: Dairy and Legumes


Week 10, Your Guide to Nutrient Dense Foods

March 24, 2013


Action Item: Try one of the nutrient dense foods we discussed this week.

Recipe of the Week: Chicken Livers Even Your Kids Will Like




March 31, 2013


Week 12, Practical Tips

April 7, 2013


Practical Tips for Healthy Eating,  Part 1

Practical Tips for Healthy Eating, Part 2

Action Items: Use your slow cooker once this week. If you don’t have a slow cooker, it’s time to invest in one! OR, batch cook a big recipe and freeze some for later.

Recipe of the Week: Vegetable Soup


Week 13, Celebration!

April 14, 2013

We’re giving away an iPad today! Be here to see if you win!

Bring a dish for our potluck!

Take the Hyperinsulinemia Test again and compare it to your results from Week 2.

Recipe of the Week: Maple Mustard Glazed Salmon


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