Since 2009
THE PRAYFIT DEVOTION
PREGNANT WITH PURPOSE
February 16, 2011Read: Luke 1
"When Elizabeth heard Mary's greeting, the baby leaped in her womb." --Luke 1:41
Though he couldn't yet see, he was already focused. And though he couldn't yet walk, he jumped. You see, Jesus was in the room, and John knew it. So, let's face it: Elizabeth was pregnant with purpose.
It's true...Jesus in a room makes all the difference. When it comes to our jobs, school and even our health, when our purpose walks in, we know it. Sure, someday we'll all bow, but until then, let's jump.
--J.P.
NUTRITION: STIR-FRY BASICS "Wok" this way for healthy, easy-to-prepare meals
Stir-fry is a quick and easy weeknight dinner. They make a well-balanced meal with a bit of protein, tons of veggies and healthy carbs from rice. We’ll run you through the basic steps to get you started, then share a few ideas to liven things up.
A basic stir-fry is made from a protein and veggies. The slicing and dicing takes a little time; you can do it either the night before or in the morning work to save some time in the evening. In a pinch, look for pre-sliced veggies in your grocery store’s produce section.
Once the ingredients are prepped, here are your basic steps:
Heat oil: Heat up your wok with a touch of oil. Use a flavorless oil with a high smoke point, like canola or grapeseed. This is what makes or breaks the calories of your stir-fry. Remember, every tablespoon of any oil contains 120 calories, so use it sparingly!
Add protein: Raw foods like beef, pork, fish, shrimp, tofu and chicken should be cooked first. Don’t forget to brown all sides of the food to create flavor.
Add veggies: Add veggies and cook them until just tender — overcooking will destroy important vitamins, not to mention flavor. Whatever mixture you choose, cut veggies in so they’ll all finish cooking at the same time. For instance, carrots take longer to cook than snow peas, so they should be cut smaller.
Add flavor: A touch of soy sauce or spices to finish it off.
Serve over carbs: Cook up some healthy carbs like brown rice or rice noodles to serve your stir-fry with.
The Protein If you’re used to using chicken, shake it up by using beef or pork. Or try shrimp, which is ridiculously low in calories. If you’re looking for a Meatless Monday dish, try a using extra-firm tofu. It contains the same amount of protein as chicken or beef, but without the cholesterol.
The Veggies Carrots, broccoli, cauliflower, onions, snap peas, bell peppers, water chestnuts, baby corn or peas…the possibilities are endless! Use as many or as few veggies as you want. If you’re cooking for kids, you may want to choose only a few veggies (younger kids especially like simpler dishes). Remember, the more colors you have, the more vitamins and minerals you’re taking in.
Flavor Some simple flavor enhancers include garlic, ginger, chili sauce, chicken stock, rice vinegar, dry sherry, scallions and hoisin sauce. Dana’s stir-fry secret is to use a tablespoon of natural peanut butter and let it melt in with soy sauce – delicious!
The Carb Choose brown rice for some extra whole grain goodness. Remember to read the cooking instructions as it takes a bit longer to cook up than white rice. For a change of pace, try serving over whole grain pasta or rice noodles. Keep portions to no more than 1 cup per person of whichever cooked carb you choose.
--Dana Angelo White, MS, RD, ATC
A LOVE NOTE
February 15, 2011Read: John 13
"A new command I give you: Love one another." -- John 13:34
If you looked for me yesterday, you needed only to check the Hallmark store. Like many a husband, I waited to the last moment to find the one thing that matters most to my wife: a card.
Sure, I could come home with chocolate, flowers and diamonds, but if I were to forget the card, I might as well have forgotten her name. See, jewelry reaches her hand, but words find her heart. And her reaction says it all.
God gave, and He could have stopped at the world, but didn't. He put His love in writing. And to Him...our reaction says it all.
--J.P.
KNOW SQUAT
This week's workout -- Legs in 10 -- revolves around various versions of the squat. That's because this multi-joint move, which includes action at your hips, knees and ankles, is central to nearly every activity that we perform on a daily basis both in the gym and out. Done properly, the squat uses a tremendous amount of muscle, meaning that strength gains -- and fat loss -- are sure to follow. Familiarize yourself with the basics of the bodyweight squat to start changing your body from the legs up.
Bodyweight Squat | Focus: Quadriceps, glutes, hamstrings, lower back | (VIDEO)
Stand with your feet about shoulder-width apart, a light bend in your knees and your toes turned out slightly. Keeping your head neutral, abs tight and torso erect, bend at the knees and hips to slowly lower your body as if you were going to sit down in a chair. Pause when your legs reach a 90-degree angle, then forcefully drive through your heels, extending at your hips and knees until you arrive at the standing position.
PRAY LIKE JABEZ
February 14, 2011Read: Chronicles 4
Quote of the Day: "O Lord, that you would bless me indeed. Increase my land, keep your hand upon me and protect me from the evil one, so that I may not cause pain." --1 Chronicles 4:9-10 Workout of the Week: Legs in 10
You may not have heard it here first but you've certainly heard it here often: Training your legs regularly is one of the best things you can do to enhance your body composition. The quadriceps, hamstrings, glutes and calves represent a large portion of your body's musculature so, by working them hard you burn more calories. This, of course, on top of the more direct benefits such as increased strength, stamina and power production. This lower-body routine allows you to train for multiple goals at once, without equipment and in just a few minutes.
Warm-up: Jog in place for 1 min.
High-knee running Jumping jacks Squat jumps Split jump lunge Speed skaters Wall squat hold --Perform each exercise for one minute, taking no rest between exercises. Then, repeat the entire sequence once or twice more.
SHARE: How is everyone doing in their daily fitness routines? Runners? Weightlifters? Walkers or swimmers? We want to hear from you in the comments section below!
FEATURED WORKOUT JOURNALS: >> Eddie71: The man with the plan
>> PrayFit El Paso: Building team accountability
>> Tina Meinhardt: Back on the bike
MEANINGLESS
February 11, 2011Read: Matthew 6
"But store up for yourselves treasures in Heaven." -- Matthew 6:20
Have you ever chased the wind? I know I have. Kind of leaves you empty-handed. Funny, we pursue a lot of things in our weeks that won't satisfy or sustain, yet we hunt them down as if our life depended on them.
A friend of mine said last night that unless God is in it, it won't last. What a great reminder. Chasing dreams is fine, as long as we're running after God along the way -- (keeps everything we need in front of us). When I hung up the phone, the song "Meaningless" by Anthony Evans was playing. I've attached a YouTube version of it, and I hope you'll take a listen. Such a great visual message, too. It blessed me, and I hope it gives you a good start to the end of your week.
MEANINGLESS - by Anthony Evans
--J.P.
PRAYFIT: WEEK IN REVIEW Workouts, tips, news & more -- a look back at a week of healthy living wisdom
>> Workout: Try this bodyweight-only workout to build muscle, burn fat
>> Study: Exercising outdoors can help you reach your goals faster
>> Tips: 8 ways to eat healthier...forever
>> Report: College campuses not immune to the obesity epidemic
VIDEO: Looking for a few more minutes to kill before diving into your day? Visit our YouTube channel for exercise videos, tips and messages from PrayFit founder Jimmy Pena.
LEASE ON LIFE
February 9, 2011Read: 1 Corinthians 6
"You are not your own." --1 Corinthians 6:19
We talk a lot about being good stewards of our money, our time and our bodies, but what exactly does that mean? Well, a steward is defined as someone who takes care of something that belongs to someone else. For some reason, it's easier to swallow the notion that our money is on loan or that we live on borrowed time, but when it comes to our bodies, we seem to assume full ownership, don't we?
Maybe it's time to renew the lease on life...
--J.P.
A NEW "STUDENT BODY"
Even the leanest adolescents find difficulty maintaining healthy body composition when they head off to college. Sodas on the go, mac and cheese by the box and the cursed soft-serve machine in the school cafe quickly add up, making once-youthful metabolisms vulnerable to early slow downs.
One college in Minnesota took quick stock of their student body and found that nearly 48% of them were overweight or obese. Unfortunately, this sample is indicative of a larger problem on college campuses nationwide.
>> Read up on how this campus is working to bring about a healthier student population.
RED LIGHTS, RED LETTERS
February 9, 2011Read: Psalm 119:107
"Revive me O Lord, according to your word." --Psalm 119:107
This morning, I woke up anxious. With barely one eye open, I stumbled across the room to check my phone. If you're like me, you look for that red light that screams, "You have a message!" But in my case, nothing. I grabbed my coffee and made my way to my favorite morning spot, but not before checking that measly phone...again. Alas, no red light. But as I sat there for a moment, I looked and realized that I had set my phone down right next to my bible. From across the room, I grinned, because I could feel the Holy Spirit say, "You do have a message..."
Rather than look for the red light, I should have been looking for the red letters.
--J.P.
8 WAYS TO EAT BETTER...FOREVER
By Dana Angelo White, MS, RD, ATC
As a registered dietitian, I share many of the same tips with clients over and over again. For instance, I always tell my clients to give up saying they don’t have enough time to eat better and exercise, and remind them: Health should be a priority!
We asked nutrition experts from across the country to share their most valuable tips. Here are their top nutritional landmines to avoid when it comes to eating for better health.
Don’t Stock Your Pantry With Junk Even if it’s not for you (yeah, right!), leaving junk food at arm’s length is just asking for trouble. Mitzi Dulan, RD, CSSD says “never put junk food on your kitchen countertop.” There’s a time and place for cakes, cookies or whatever junk food you love, but it shouldn’t be an everyday thing. How about a bowl of fresh fruit on the counter instead?
Don’t Ignore Hunger Cues Chef and dietitian Katie Cavuto-Boyle says don’t “clear your plate just because.” Read her recent post all about mindful eating.
Don’t Guzzle Your Calories Healthy Eats’ “Veggie Table” dietitian Janel Ovrut reminds her clients to bypass gulping endless calories. “Even seemingly healthy enhanced waters and beverages are usually loaded with sugar. Get nutrients from food, and hydration from water,” she says. Not a fan of water? We’ve got ways to flavor it up that won't compromise your waistline.
Don’t Buy Into the Latest Diet Craze Food writer Jessica Cox, RD, reminds her clients to “avoid defined meal plans and ‘diets.’ It’s hard to stick to a boring meal plan for more than a few days. Instead, resolve to make a few healthier choices each day within your normal routine.” Alma Kay Nocchim, RD, CD, LD backed this up by also warning against “diets” altogether. “Changes must be considered a positive change in lifestyle to work!” Melissa Buczek, MS, RD, CDN says “don’t follow the latest ‘fads.’ Instead, seek out reliable, health information from professional source. Don’t think of your daily food intake as a ‘diet;’ make every meal and snack a pleasurable experience, a healthy part of your day-to-day life.”
Don’t Believe Everything You Hear Along the same lines as those diet crazes is our nutrition expert Toby Amidor’s number one no-no. “Don’t believe everything you see on TV or read.” she says. “There is lots of nutrition and diet information swirling around out there. Before you go and buy the newest buzz food, gather the facts by looking for information published by registered dietitians. To find a registered dietitian near you, check out www.eatright.org.”
Don’t Throw In The Towel Any nutrition professional will tell you that mistakes are part of the learning process. Registered dietitian and author of "The Thin Diary," Cindy Guirino warns against giving in if you slip up. “Don’t collapse when you spot too many lapses,” she says. “Correct the behavior that is causing it.” For instance, if you are prone to hitting the drive-thru because you're pressed for time, you may want to consider prepping healthy, easy-to-eat meals ahead of time that you can have anywhere.
Don’t Skip Meals Dietitian and life coach, Linda Eck Mills discusses a topic that RDs bring up on a daily basis. “Stop skipping meals, especially breakfast! If you don’t like traditional breakfast foods, eat foods you do like.” she says. “You will actually slow your metabolism by skipping meals.”
Don’t Weigh-In Daily It’s super-easy to get hung up on that number on the scale. What most people don’t realize is that daily weights are not always an accurate measure of your success. Don’t “weigh yourself every day” says Heather S. Zeitz, RD, Vice President of Health Content at Alere. “If you are going to monitor weight, pick one time a week where you weigh yourself first thing in the morning, before you eat or drink,” she says. “Fluid fluctuations throughout the day and week will be discouraging and won’t help build confidence in your efforts to manage your weight.”
TELL US: What are some of your major nutritional hurdles? Discuss in the comments section below.
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.
GOD COMES THROUGH
February 8, 2011Read: Psalm 78
"He rained down manna for the people to eat, He gave them the grain of heaven." --Psalm 78: 24
God came through. When His people were in the desert; manna. When Noah opened the ark's window; an olive branch. If you're like me, you're waiting on something. Maybe it's a promise to be kept or a letter to arrive, but whatever it is, let's remind each other that while the world can be unfair and people forget, God delivers. Oh, we might not be waiting for a dove to signal land or bread to fall from the sky, but look up -- God will come through.
--J.P.
TAKE IT OUTSIDE
If you've been looking for a way to stick to a fitness program, science may have an answer: Open the door and go outside. A recent study published in the research journal Environmental Science and Technology found that those who exercised outdoors had greater feelings of revitalization, increased energy and positive engagement, together with decreases in tension, confusion, anger and depression. Participants also reported greater enjoyment and satisfaction with outdoor activity and stated that they were more likely to repeat the activity at a later date.
DEFAULT REACTION
February 7, 2011 Quote of the Week
"Can you imagine a life without fear? What if faith, not fear, was your default reaction to threats?" --Max Lucado
WORKOUT OF THE WEEK: Toes to Head
The surest way to exact positive change in your body is to incorporate resistance training. The good news is that you don't need access to a weight room to get a good workout. By using your own bodyweight, you can get a full-body session that will build strength, add muscle and burn bodyfat. The bonus? It'll just take a few minutes.
This 10-minute routine works your body from your legs up! Rest only as long as it takes to get into position for the next move. Once you get through the routine, repeat it if you have time...and the energy.
Jog in place: 1 minute Bodyweight squats: 1 minute Jump squat: To failure Wall squat: 1 minute hold Push-ups (standard or modified from knees): To failure Straight-arm plank: To failure
[exercise in focus]
Straight-arm plank | Target: Core The straight-arm plank is basically holding the top portion of a push-up. Hold the position as long as possible, keeping your abs, lower back and glutes tight. Within the context of this workout -- following push-ups and squats -- this move is incredibly difficult.
GOING BACK
February 4, 2011Read: John 4
"A woman from Samaria came to draw water. Jesus said to her, 'Give me a drink.'" -- John 4:7
Call me sentimental, but today marks a year to the day of my neck surgery. Today's check-up gave me assurance of a successful operation and my physician sent me away with a clean bill of health. To celebrate, I wanted to train. But on my way to the gym, I first walked to the edge of the rehab pool. Corny, sure. But I gave my life to that water, and it returned the favor. So I guess I went back to say goodbye.
You know, I wonder if the woman ever made her way back to that well, or if Peter ever wandered off alone to dip his toe in the sea of Galilee, remembering his stroll on the water. But whether it's to remember where you've been, or what you were given, going back does a body (and soul) good. Do you need to go back? If so, go ahead. Find your well, your shore, or your pool...and just thank God for living water.
--J.P.
QUIZ KEY
Yesterday, we dished you five "true or false" questions on fitness and nutrition. Still wondering how you did? Here's the answer key:
1. You burn more calories warming the body than cooling it. TRUE 2. You cause more muscle damage walking downhill than struggling to walk uphill. TRUE 3. The longest muscle in the body is the sartorius. TRUE 4. Stretching doesn’t prevent injury. TRUE 5. The safest time of day to have a cheat meal is immediately following a workout. TRUE
PRAYFIT: A WEEK IN REVIEW Revisiting a handful of healthy-living tips
WORKOUT: A simple superset can do wonders for your arms
NUTRITION: Is it possible to have sides that are slammed with flavor and health?
CAPTIVE AUDIENCE: PART II
February 3, 2011Read: John 1
"And the word became flesh and dwelt among us..." --John 1:14
Yesterday we wrote about a wild bald eagle that shows up in the most unexpected of places: the zoo. According to wildlife experts, this majestic male is likely fond of a female eagle being held in captivity. But what we didn't touch on was the reason she can't be set free: she's injured and too vulnerable to survive in the wild. So, he comes to see her. For reasons he doesn't understand, she can't follow him. So he comes down to her level, because she can't get up to his.
Those eagles sure are making it hard for us to think about anything else. Imagine, God did more than pay a visit, He made our home His own. He opened earth's door, stepped inside and threw away the key. He breathed our air and slept on the dirt. The thought of us trying to survive on our own was enough to kill him...so He stayed.
--J.P.
TRUE OR FALSE Time to test your healthy-living acumen
1. You burn more calories warming the body than cooling it. 2. You cause more muscle damage walking downhill than struggling to walk uphill. 3. The longest muscle in the body is the sartorius. 4. Stretching doesn't prevent injury. 5. The safest time of day to have a cheat meal is immediately following a workout.
How did you score? Find out the answers tomorrow.
CAPTIVE AUDIENCE
February 2, 2011Read: Isaiah 40
"They that wait upon the Lord will renew their strength. They shall mount up on wings as eagles." --Isaiah 40:31
For a couple weeks now, the Orange County Zoo has had a special guest come to visit. Every day, a wild bald eagle has been seen perched on a tree overlooking the eagle exhibit. And each time he draws near the enclosure, he can be heard vocalizing with the birds below. Imagine, a majestic bald eagle, free and able to go anywhere in the world, is most content near the captive. Why? Simple. He's in love. Experts say the wild eagle has an infatuation with a female eagle inside the enclosure, even though the two will likely never meet.
Makes me think...In all His majesty and freedom, nothing captures God's attention like you and me. He shows up in our days, loves to talk with us, and He never leaves our sides. Why? Simple. He's in love. The object of His affection? Us. And like it says in Isaiah, although at times we feel trapped, if we wait on Him, we'll do just like that eagle...and fly.
--J.P.
HEALTH, ON THE SIDE Side dishes are supposed to be an accompaniment, but many favorites can jam in more calories than you want for an entire meal. Lighten up your plate with these healthy (but still delicious) substitutions.
Instead of: French fries Choose: Oven-baked fries The Payoff: At least 30 percent less fat
Instead of: Mac and Cheese Choose: Rice Pilaf or 5-Ingredient Cheesy Rice The Payoff: A healthy reduction in fat, cholesterol and calories.
(If it’s mac and cheese or bust, try our tips for lightening up your favorite recipe.)
Instead of: Mashed potatoes Choose: A baked sweet potato or sweet potato oven fries The Payoff: Half the calories and piles of vitamin A
Instead of: Butter-drenched vegetables Choose: Roasted seasonal veggies The Payoff: Big flavor for a fraction of the fat and calories
Instead of: Creamy salad dressing Choose: Vinaigrette The Payoff: Healthier fats and 40 calories less per tablespoon
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.
DROP IT
February 1, 2011Read: Exodus 4
"The Lord said, 'Throw it on the ground.' Moses threw it on the ground and it became a snake, and he ran from it." -- Exodus 4:3
Yesterday's quote of the week ended with a question: What will good health cost you? In fact, we believe that it's only when we see our health as an offering does that question make sense.
You know, Moses was reluctant to part with his staff, but when he finally laid it down in obedience, it became the rod of God. It wouldn't be long before Moses used it to part the Red Sea. Abraham was asked to lay down his own son upon the alter, and Peter was asked to lay down his nets after catching nothing all night.
Put simply, God is honored by what we're willing to lay down. What are you holding that's keeping you from living a healthier, more abundant life? Whatever it might be, just know that Moses, Abraham and Peter know first hand that it's alright to let go.
--J.P.
MAKE A LIST Wanting to take back your health? Are any of these things holding you back from spending more time having fun with your family in physical activity and games?
Television Computers (facebook, twitter) Ipods Cell Phones Work Friends
If what you're holding is or isn't on this list, ask God to help you prioritize your life so that your health is in line with what He intended for you. Then, begin making practical, daily steps to let go of those habits that keep you sedentary or occupied when you could be more active and healthy. If you need prayer in this area, let us know and we'd love to pray for you. Please go to our prayer request forum here on our website.
FEATURED WORKOUT JOURNALS:
AndrewBranson11: Day 1 of the PrayFit program
PrayFit El Paso: Our first official group getting serious in 2011!
HEALTH COSTS
January 31, 2011 Quote of the Week
"If our health is a means of praise, and if praise demands a sacrifice, what will it cost you?"
--J.P.
WORKOUT OF THE WEEK: ARMS
Don't wait until springtime to start working on your summertime arms. In just 10 minutes, you can start building arms worthy of the sleveless summer days to come. Try this time-efficient, biceps and triceps combo. All you need is the end of a couch or bench and a pair of light dumbbells.
Biceps curl -superset with- Overhead extensions
Bench dips -superset with- Preacher curl*
*To perform this move without a preacher bench, simply hang your arm (or arms) over the couch, with your armpits flush to the top of the cushion.
>> For each exercise, perform as many reps as you can with the selected weight. Perform your reps quickly, but cleanly, and to failure. Go through the listed routine once, or twice if you want an even tougher workout. The next time you do this quick workout, begin with the opposite muscle group.
[fit terms]
SUPERSET: A superset is two exercises performed back to back with little to no rest between moves. Superset means go from one exercise to the next, resting only as long as it takes to get set up for the next move. This increase in intensity helps you to burn more calories during your workout. Performed as they are here, using opposing muscle groups, supersets allow one muscle group to recover while the other is working and can result in greater strength, muscle quality and density.
TO KNOW JACK...
January 28, 2011Read: Hebrews 12
"No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Therefore strengthen your feeble arms and weak knees." --Hebrews 12:11-12
We thought it only appropriate to end the week with a word about one of the pioneers of fitness, Jack Lalanne. Truly, we doubt we'll say anything that hasn't already been said or written about what Jack did for the world of health and wellness. And if Jack taught us anything, it's the simple fact that you can lead a long, healthy, vibrant life through regular exercise and good food. But alas, his passing teaches us that life is not about the body.
You know, today at a traffic light, as I was thinking about Jack's life and tonight's entry, I watched a young lady in a wheelchair actually pulling the wheelchair of a blind person along the crosswalk. A timely reminder that from the strongest and fittest, to the weak and blind, we're all in dire need of a Savior.
Jack swam pulling boats. Others pull a friend's wheelchair to the next bus stop. From my vantage point, both required an equal dose of uncommon strength. Thankfully, it's God's grace that pulls us to safety.
--J.P.
PRAYFIT: WEEK IN REVIEW A look back at a week of healthy living tips
>> WORKOUT: Master the push-up in minutes a day
>> NUTRITION: Three eggs a day -- doctor's orders
>> OUTREACH: Interested in having Team PrayFit help you start your own fitness ministry? Write us at [email protected].
>> NUTRITION: A closer look at the health-packed, unsung hero of the citrus family -- the lemon
PRAYFIT IN PRINT: Don't delay your fitness goals any longer. End your week by setting up success for the next by picking up a copy of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days." Authored by some of the best minds in faith and fitness around, "PrayFit" provides daily devotionals that are accompanied by a bodyweight-based exercise program that you can do in the comfort of your own home. The book also includes meal plans, healthy living tips and additional resources to help you tie it all together. To pick up a copy for yourself or a friend, visit Barnes & Noble or Amazon today!
TEMP HOUSING
January 27, 2011Read: 2 Corinthians 4
"So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, and what is unseen is eternal." --2 Corinthians 4:18
During a recent book tour and business trip, I spent a couple weeks in a particular city helping an important client. He was gracious to put me up in a very nice condo while I was there. But, despite my short stay, anyone who knows me knows I don't travel well, and the more like home I can make things, the better. So Loretta sent me with my favorite movies, books, my pillow...basically, anything from home I could fit in my carry-on, I took.
But no matter how much I tried, that condo still felt foreign. Despite what I dressed it up with, it was nothing more than temp housing. Nonetheless, I kept it as clean as possible during my stay simply because of the client I represented.
You know, there's a reason why this world feels foreign, and these bodies like temp housing: they are. But because of Who we represent, best we can do is take care of them during our short stay. We'll be home soon enough.
--J.P.
LEMON DROPPED
What’s better than the tangy and sour pucker of a juicy lemon? I love them so much I’ve got my own lemon trees. There’s more to this fruit than just lemonade — learn why these citrus fruits are so good for you, and how to use them everywhere from appetizers to desserts.
What, Where & When Brought to North America by Christopher Columbus, lemons played a very important role for centuries, providing vitamin C and protecting sailors from the nutrient deficiency known as “scurvy.”
California and Florida are the leading producers in the U.S., with peak season running through the winter months.
Lemon trees can be identified by electric green and oval-shaped leaves (they make beautiful greenery for flower arrangements). When producing fruit, the tree’s tiny white flowers omit a citrus perfume as they bloom.
Common varieties include Eureka, Ponderosa and Lisbon. A slightly less well-known variety is the Meyer lemon, a crossbreed between a lemon and an orange. Native to China, the juice is sweeter and less acidic. They’re divine for salad dressings, sauces, drinks and desserts. You’ll typically find these lemons in your grocery store in the early spring.
Nutrition Facts The juice of one lemon packs in the flavor for only 12 little calories and more than 35 percent of your daily needs for vitamins C. Lemons also contain fiber, B-vitamins, magnesium, health-protecting flavonoids, and the antioxidant limonene. Limonene is believed to have anti-cancer properties, but more research is needed.
What To Do With Lemons Lemons are so extraordinary because they know no culinary boundaries. From sweet and savory, cakes and cookies to main courses and cocktails, the juice, pulp and peel add the perfect hint of brightness and acidity. Use the juice to perk up sautéed or roasted veggies or melt down with sugar to make lemon simple syrup for drinks and desserts. Use the grated zest to liven up cream cheese, give flavor to marinades, or add flecks of flavor to cookies.
Shopping Tip Choose lemons that are bright yellow, firm, plump and heavy for their size. Store for up to a week at room temperature or in the refrigerator drawer for 2-3 weeks.
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.
POWER AND STRENGTH
January 26, 2011 "We can be tired, weary and emotionally distraught, but after spending time alone with God, we find that He injects into our bodies energy, power and strength." --Dr. Charles Stanley
In "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days," we advocate spending a few minutes each day working on faith and fitness. No matter what time of day you choose to do this, life can make it difficult to muster the motivation to work on either. Long work days, kids running you ragged, all-night study sessions, brutal commutes, bad sleep -- even amidst the status of a life lived well, cracking open your bible and then working up a sweat may seem such an extraneous and wholly dispensable chore. But by making that time and keeping that morning meeting with the Lord, you will be amazed at what you are able to accomplish, not just for the workout that follows, but for the day ahead. Energy, power and strength -- byproducts of a commitment to faith and fitness. Dr. Stanley was on to something.
WE'RE PACKED AND READY
During a recent interview about the book, we were asked if we traveled to churches and groups to discuss faith and fitness. And our answer was a resounding "Yes." And so we'd like to share the same with you. Please talk to your Pastor or church leaders. Give them a book and reach out to us to discuss the Prayfit Team visiting your community. We're packed and ready to help you and yours take back your health for the Lord. Remember, something so fearfully made deserves more attention and upkeep than what we as a nation of believers are giving. And we want to help.
>> PRAYFIT JETSETTERS: To invite PrayFit to your church, or for help setting up your own PrayFit ministry, contact us at [email protected].
BY THE NUMBERS
215: Number of calories burned in 30 minutes of rigorous weight training.
STATE OF OUR UNION
January 25, 2011Read: Daniel 2
“Praise be the name of God for ever and ever... He sets up kings and deposes them.” –Daniel 2:20-21
Regardless of whether you agree with the president's policies or not, the idea of the State of the Union speech is pretty awesome. It’s a time for the president to share with the country the progress that has been made in the last year, as well as an opportunity to lay out strategies on how things will improve. More than anything, this speech allows the president a chance to acknowledge that he hears the cries of the people while asking them to embrace his plan.
You know, with each new day, we’re able to address our own state of the union; of our personal relationship with Jesus Christ. If we think listening to our president is cool, how amazing is it that we can hear from the founding Father Himself? And you can bet your soul He hears the cries of the people, and He asks the world to embrace his plan.
And so Lord, we do pray for our President. Help him realize that a better state of the union will always begin with one nation under God.
--J.P.
EGGS & CHOLESTEROL: THE SIMPLE TRUTH
Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days," (Regals Books) is a big fan of the good ol' egg, and not just because he makes a mean omelette.
"I firmly believe in eating at least three whole eggs per day as research shows that whole eggs boost muscle size and strength and that those eating eggs for breakfast lose more body fat than those not eating eggs," Stoppani says. "But many people worry about the cholesterol in eggs. As I always tell you, the cholesterol in eggs won't necessarily raise your bad cholesterol levels."
Stoppani's take has been met with skepticism by some but new research is showing that he is dead on in his assessment. Studies cited by researchers at UC Berkeley point out that there has been no conclusive link between egg consumption and heart disease, except in people with diabetes. The researchers also point out that dietary cholesterol only raises blood cholesterol in about one third of people and that a resulting rise in "good" cholesterol, or HDL, offsets any potential damage from a rise in LDL.
For more on this study, visit the source article at UC Berkeley here.
For more tips on healthy eating and training for size, strength and athleticism, visit www.jimstoppani.com.
>> GET PRAYFIT!: "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days," is out on bookshelves now. In it, readers will find two, progressive 28-day bodyweight-only exercise programs, accompanying daily devotionals and the meal plans to tie it all together. To pick up a copy for yourself or a friend, visit Barnes & Noble or Amazon today!
A HEALTHY REFLECTION
January 24, 2011Read 1 Corinthians 11
"Follow my example as I follow the example of Christ." --1 Corinthians 11:1
Quote of the Week
"Good or bad, may we never let our fitness be a distraction from our witness."
--J.P.
WORKOUT OF THE WEEK: MASTERING THE PUSH-UP
A few days ago, we got a question about the push-ups in Week 2 of the book, "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days." Whether you're new to the exercise or you're a seasoned athlete, the push-up is a tough but fantastic exercise that targets your chest, shoulders, triceps and to a lesser extent your core musculature. So mastering it, even through the initial road bumps, is a good idea.
>> Try this. Begin your push-ups in standard position and perform as many as you can -- even if it's just a few. Then, when you can no longer do push-ups in this position, move to the modified version, where you let you knees rest on the floor. When you fatigue at the modified version, you can continue with incline push-ups, where your hands rest on an elevated surface such as a table, chair or low wall.
Rest only as long as it takes to get into position for the next move. After complete failure, rest 1-2 minutes and then repeat the sequence or move to your abs or even additional cardio. Be sure to record your effort, then beat that performance the next day and for the rest of the week.
>> VIDEO: Standard Push-Up
>> VIDEO: Incline Push-Up
WHAT DID YOU EXPECT?
January 21, 2011Read: 1 Chronicles 4
“Oh Lord, that you would bless me indeed and increase my land. Keep your hand upon me and protect me from the evil one, so that I may not cause pain.” –-1 Chronicles 4:9-10
Most news networks finish their broadcast on a lighthearted note, and if you missed this one, allow me. A high school basketball coach was bet by the students that he couldn’t make a shot from half court. If he made it, they’d give him courtside tickets to the NCAA Final Four Tournament; a crown jewel to many a basketball fan. But in order to make it to the promised land of hoops, he’d have to make the shot…blindfolded.
Okay, I’ll be quick…he made it alright. I mean, they gave him the ball, he dribbled it a couple times and woosh…nothin’ but net. The students went crazy, partly because it was an unbelievable shot, but also because they never had those tickets in the first place (oops!). Improbable odds with an impossible prize.
You know, I wonder what Noah thought, when he felt that first drop of rain. Or the look on Peter’s face when his boat was sinking from all the fish he caught. I’m sure any doubts were either washed away or grilled.
Friends, it’s time to pray big and give God the ball. He can make our one-in-a-million shots with our eyes closed. JP COZY FOODS FOR THE SNIFFLES By Dana Angelo White The Food Network's Nutrition Adviser and Prayfit Contributing Dietitian
There are countless supplements that promise to cure the sniffles, but they can be waste of money, or downright dangerous. You can’t go wrong with the real thing: fresh foods. Here are 5 cozy recipes packed with nutrients to help your winter woes.
Mexican Chicken Soup Soothe a scratchy throat with a warm bowl of soup. The protein-rich broth helps achy muscles, while canned tomatoes and fresh veggies pack in the antioxidants.
3-Bean Chili When made with the right ingredients, chili is a warm and bubbly superfood! Meat and beans are packed with zinc, a mineral that helps with immune function. Don’t count out a kick from chili powder to help clear out those sinuses.
Ginger-Spiced Hot Chocolate Get comfy with a mug of hot chocolate. Ginger and cocoa contain inflammation-fighting antioxidants and ginger can help tame an uneasy stomach.
Lemon Pasta with Roasted Shrimp Nothing says comfort like pasta. Toss it with protein-packed shrimp and fresh lemon for a dose of vitamin C.
Quinoa with Garlic Pine Nuts and Raisins Quinoa and pine nuts are good sources of zinc and dried fruit, like raisins will help you get more iron, another important mineral for your immune system.
TELL US: What’s your go-to food to beat the winter sniffles?
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition
(source:http://blog.foodnetwork.com/healthyeats/2011/01/20/cozy-foods-for-the-sniffles/#more-20923)
OFF COURSE
January 20, 2011Read Psalm 16
You make known for me the path of life- Psalm 16:11
Ever taken a wrong turn? Of course, right? But if you're a marathoner, taking a wrong turn means you're off course. And that's exactly what happened to a Japanese marathoner last week. After a grueling 25 miles and leading with less than 200 meters from the finish, somehow he lost sight of the course. He turned right and those behind him went straight. It was tough to watch.
Now, many would see that story and expect a "gotta finish strong" theme. Or maybe since he righted his wrong and got back in the race, a "never quit" story would have sufficed. I admit, both came to mind. But actually, what grabbed my attention even more were those that were running right behind him. When he changed directions, they never doubted or veered. Even though he was ahead of them, it wasn't him they followed.
From jobs, school and health, despite where the world tries to lead us, may we follow theirs in the long races we run.
LADIES: LOWER BODY TIP For those who are hoping to tighten and tone your lower body, especially the tush, make sure the exercises you're selecting allow for full hip extension. Leg presses and hack squats are fine and do incorporate the glutes, but they fall short of full hip extension (think of rising from a squat to a full standing position). It's that last bit of effort that makes the most difference in that upper hamstring and glutes area. Try bodyweight squats, lunges and step-ups to make sure you're fully engaging the entire backside.