Since 2009
THE PRAYFIT DEVOTION
FINISH YOUR STORY
May 12, 2011Read: Hebrews 12
"Let us fix our eyes on Jesus; the author and finisher of our faith." --Hebrews 12:2
The...End. Not something you expect to read at the start of a devotion, but it was something I witnessed on my plane today. The lady across the isle was reading a book that made "War and Peace" look like a leaflet. Seriously, at one point on the flight, I saw her begin Chapter 153.
As we began our descent, I saw her turn to the last page of the final chapter. You expect to see someone start a book on a flight, but to witness the finish, that's rare. The bold capped words, THE END, hung below a short paragraph that covered only half the page. Her focus and reaction to her story was my focus, and I reacted.
"So how was it?" I just had to ask. A rare moment is tough for me to ignore. "It was great!" she responded. "Lots of twists and turns but I love the author, and the end was better than expected."
Glancing up to the roof of the airplane as if to catch the grin of someone nobody could see, I mumbled to myself, "Good one, Lord." You know, if I enjoyed watching some stranger finish her story, how much do you think God enjoys watching us live ours? To Him, we're page-turners, so let's really live! After all, she was right; lots of twists and turns, but if you love the Author, the end will be better than expected.
--J.P.
RED...ALWAYS RED The benefits of red wine just got...sweeter
If you must drink wine, make it red. Numerous studies have touted the benefits of a key ingredient, resveratrol, that is found in your favorite class of cabernet. Resveratrol, an antioxidant, has been shown to aid in everything from heart health to energy enhancement. But the latest study on the compound shows a new, unexpected benefit.
According to researchers, daily consumption of resveratrol may reduce body fat levels by preventing the formation of fat tissue. In the study, two groups of lab animals were fed a high-fat diet but one supplemented with resveratrol. The resveratrol group had less body fat than non-supplemented animals, despite both groups having similar body weights, report researchers from the University of País Vasco.
Researchers admit that more research needs to be done to determine the exact mechanisms but until then, when you're pouring your next glass of vino, make sure it's red.
To read the full report, click here.
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SIDE SHOW
May 11, 2011Read: Psalm 148
"Let them praise the name of the Lord, for his name is exalted..." --Psalm 148:13
"The kid's got skills," I said to myself as I sat at a traffic light. Waiting my turn, I looked to my right to see this kid on the corner. He was dancing with one of those big cardboard ads, flipping and turning it with ease. Effortlessly, he'd toss it up and catch without even looking. He had all the drivers mesmerized. He probably flipped it a dozen times while I sat there and never once did he drop it.
Well, the light changed, and I went on my way. "The kid's got skills", I said again with a half smile as I drove off, but then it hit me. I have no idea what he was advertising. Talented? Absolutely. Dedicated? Unquestionable. But for the life of me, I couldn't tell you what he stood (there) for. All I know is that whatever he was asked to promote took a back seat to his show.
I couldn't help but think that we're sometimes like that kid on the corner. We've been called to share the truth of Jesus, but we often do our own song and dance, amusing or confusing those around us. Lord, help us remember that you're the star of the show, and we'd be wise to drop the act.
--J.P.
RECIPE OF THE WEEK: Roasted Tofu In need of a small departure from the norm? Try this delicious, low-fat vegetarian dish
Serves 4
Ingredients: 1 package extra firm tofu 2 tablespoons canola oil 2 teaspoons rice vinegar 2 teaspoons honey 2 teaspoons soy sauce 1 teaspoon sesame oil 1 teaspoon chili sauce (such as sriracha)
Directions: Slice tofu into pieces approximately ½ inch thick and 2 inches long (domino sized pieces). Place pieces in a bowl lined with paper towels and refrigerate for 15-20 minutes to remove excess water.
Preheat oven to 425°F. In a large bowl whisk canola oil, vinegar, honey, soy sauce, sesame oil and chili sauce. Add tofu and gently toss to coat. Transfer to a sheet pan and bake for 20-25 minutes (turning once), until golden brown.
Nutrition Info Per Serving: Calories: 105 Total Fat: 5 grams Saturated Fat: 1 gram Carbohydrate: 4 grams Protein: 10 grams Cholesterol: 0 milligrams Sodium: 172 milligrams Fiber: 1 gram
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.
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HEALTHY DEMANDS
May 10, 2011Read: Genesis 22
"Isaac spoke up and said to his father 'Abraham, Father?' 'Yes, my son?' Abraham replied. 'The fire and wood are here,' Isaac said, 'but where is the lamb for the burnt offering?'" --Genesis 22:7
When I was a kid my dad said to me, "Son, never give God anything that costs you nothing." And if I've ever felt like my father's son, it's now, as PrayFit is being shared and enjoyed by homes and churches across the country.
Part of our message for believers is to embrace a paradigm shift in the importance of physical health; to see a healthy heart and lower bodyfat as a means of praise. Plainly said, something so fearfully and wonderfully made deserves more attention and upkeep.
That simple truth reminds me of an old song about Abraham by singer Larnelle Harris called "When Praise Demands a Sacrifice."
"When praise demands a sacrifice, I'll worship even then, surrendering the dearest things in life. And if devotion costs me all, He'll find me faithful to the call, when praise demands a sacrifice."
So if we embrace the belief that our health is a means of praise, and if praise demands a sacrifice, what will it cost you?
--J.P.
IN WHAT AREAS IS GOD CALLING YOU TO MAKE A SACRIFICE?
Keeping in mind that your health is ultimately and inseparably intertwined with your duty as a believer, which of the following areas do you feel that you may have room for improvement personally?
1. Making smarter choices at lunch 2. Eating less food at each meal 3. Getting up earlier to prepare breakfast rather than eating fast-food 4. Walking around the block with your spouse each night 5. Training with push-ups, sit-ups and bodyweight squats before heading to work 6. Playing outside with your kids 7. All of the above 8. Other
Let us know how we can help you achieve your goals, not only in the realm of fitness, but also those things concerning your health that you know would please the Lord. Leave your comments and thoughts below.
>> PRAYFIT IN PRINT: Looking for a great way to get your faith and health back on track? "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days" includes two 28-day, at-home workout programs, detailed meal plans and daily inspiration to nourish your faith. Find out what Tyler Perry, LL Cool J, Mario Lopez and so many more are talking about!
LOVE STEPPED IN
May 9th, 2011Read: Romans 3
"It comes freely unto us, but Christ bought it and paid the price." --Romans 3:22
This last Saturday night, the much-anticipated fight between Manny Pacquiao and Shane Mosely came and went with the expected outcome. But there was another fight that night that caught my attention. In one of the undercard bouts, a fighter in the late rounds was taking too many blows, unable to defend himself. His corner didn't wait for the ref to stop it, but threw in the towel knowing their fighter had enough. Come to find out, the fighter's cornerman was also his dad. As one announcer said, "Love stepped in." He just couldn't bear to see his son endure such a beating.
In the fight for our future, Jesus went the distance. While He could have stopped the fight, God knew we could never defend ourselves, so He let the battle rage. I guess you could say, "love stepped in," until our fight was over.
--J.P.
WORKOUT OF THE WEEK: Dumbbell Complex
So many of us have to take our workout time where we can get it -- before work, at lunch or after work. There's a reason they call it "rush hour" at the gym. Unfortunately, time efficiency can be difficult during these times and a good, full-body workout that takes you from one station to the next might just be out of the question (unless you have two hours to spare). No problem. This week's workout is right up your alley, as it has you working the entire body, in one spot, at the same time.
The complex, which can be performed with dumbbells or a barbell, allows you to train multiple muscle groups in succession without adjusting the weight. The order of the exercises can be altered to suit particular training goals. Your goal here? A solid, full-body workout that helps you build or maintain strength, while also keeping your fat-fighting furnace adequately stoked.
What you're going to do is pick a light-to-moderate set of dumbbells -- one that allows you to do around 20 reps on most isolation moves like lateral raises and curls. The reason we're going lighter is because we're going to begin each round of exercises with isolation moves. After we've hit certain bodyparts with laser-like accuracy, we'll move to a few exercises that require multiple joints and muscle groups, which allows you to raise the intensity without increasing the weight. By the end of the set, what once felt light will actually feel heavy.
Don't let lack of space or time ever stand in your way for a tough, proven workout.
For this workout, do 20 reps of each exercise, resting only as long as it takes to get into position for the next move. At the end of the last exercise, rest 1-2 minutes and repeat the sequence. Three total trips through the complex, 2-3 times per week is plenty. You'll have trained your entire body in a fraction of the time it would have taken otherwise.
Bent-Over Lateral Raise | Target: Shoulders (emphasis: rear delts) Lateral Raise | Target: Shoulders (emphasis: middle delts) Standing Dumbbell Overhead Press | Target: Shoulders (emphases: front, middle delts) Bent-Over Dumbbell Row (two-hand) | Target: Back (emphasis: lower lats) Biceps Curl (simultaneously) | Target: Biceps Dumbbell Squat | Target: Legs (emphases: quads, glutes, hamstrings)
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CARRY ME HOME
May 6, 2011 Read: Isaiah 46
"Even to your old age and gray hairs, I am he, I am he who will sustain you. I have made you and I will carry you; I will sustain you and I will rescue you." --Isaiah 46:4
On a softball team, each player has her role to play. And in the highly competitive world of collegiate athletics, even more specialization occurs. In 2008, Western Oregon University right fielder Sara Tucholsky, a pesky contact hitter by trade, strode to the plate with two runners on base in a game against conference rival Central Washington.
Just looking to play her role -- perhaps to draw a walk, or poke a run-scoring single into the shallows of the outfield -- Sara was just as surprised as the rest of the 300 spectators in attendance when she drove the ball over the left-center field wall. The three-run home run was the first of her waning softball career and, in her excitement, she missed first base. As she turned to run back to first, she felt a distinctive pop -- she had ruptured a major ligament in her right knee . Collapsing and crawling back to first base, Sara was met by her coach. The umpire informed them that no one could complete the home run trot but Sara, or else the home run would be ruled a single, negating this watershed moment for the ailing senior. If anyone from her team touched her, she would be called out.
Then, in a stunning act of sportsmanship, Central Washington's Mallory Holtman -- a senior on her club and owner of nearly every major offensive record in her school's history -- offered to carry Sara around the bases. Scratching his head at why the opponent would want to, in essence, give the team a run that they were about to lose, the umpire informed her that there was no rule against it. Mallory and teammate Liz Wallace then lifted Sara up and carried her around the bases, gingerly touching her foot to each base along the way.
Sara was in tears, in pain and out of options but in her wounded state, she was shown the way home by those willing to carry the burden, even at great cost to them. This simple act of sportsmanship beautifully illustrates the fact that when we feel too broken to carry on -- when we feel like we don't know the way or when the pain is too heavy to bear on our own -- we also have someone to pick us up and lead us home.
For ESPN's take on this inspirational story, click here.
--E.V.
ENGAGE, SHARE, SHOP
>> ENGAGE: One thing that PrayFit prides itself upon is fellowship. Bringing like-minded readers together to share struggles and successes, tips and tricks is fundamental to what we do here! Here are a few of the current topics going on our forums...
What's Your Testimony | 7 posts
Questions for the Trainer | 22 posts
>> SHARE: Help us get others on board with this whole "faith and fitness" thing. Use the "Recommend," "Tweet," "E-Mail" and "Share" buttons at the top of each day's entry to get your social network in the know about PrayFit. Also, you can "like" us, "follow" us or "watch" us by clicking the Facebook, Twitter and YouTube icons at the bottom of each page.
>> SHOP: As we head into Mother's Day weekend, you can select a gift for mom that will keep on giving long after those flowers wilt. Visit our online store to pick up official PrayFit shirts, hats or wristbands or send her a copy of our print project, "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days." The book includes meal plans and easy-to-follow workout programs that can help keep mom fit and healthy.
ANSWERING THE CALL
May 5, 2011 Read: Luke 22
"Father, if you are willing, take this cup from me; yet not my will, but yours be done." --Luke 22:42
Though my tiny legs hate me for it, I still head outdoors for a run 2-3 times a week, usually along a two-mile path that takes me around a nearby park. Last week, as temperatures hit the low-to-mid 90s, I found my run labored. Sweat poured from my brow and my legs felt heavy. For a moment, I considered skipping my next sprint and settling into a nice walk for the rest of the way. Then, I noticed the fatigues.
Camped out under a tree to catch what little shade there was to be found, an Army recruiter was coaching a prospective soldier though a set of sit-ups. A hundred yards up the trail, I notice a small group of high school-age guys running my way -- each of them appeared to be waging his own personal battle against the heat, fighting every natural instinct to quit. Each young man in the group was wearing an Army t-shirt. A newer, fitter Army requires soldiers to be in better shape and for these teens, it was training day.
At a time of day when most of their peers were heading to the community pool, these young men were preparing for the privilege to serve. Knowing the dangers inherent to the jobs that they were committing their lives to, not to mention the derision they'd face from their lesser-motivated classmates, these brave young men still chose to defend 307 million people they'd never meet as their trade. Though none of them hoped it would ever come to it, each of them was prepared to make the ultimate sacrifice, and in doing so they unwittingly mirror the life (and death) of another soldier.
Though he feared his demise (Luke 22:42), Jesus voluntarily endured mockery, ridicule and ultimately the pain and suffering of the cross for you and me. Bravery isn't necessarily the act of charging into the breach, but rather a willingness to answer the call.
--E.V.
SWEET NEWS ON SALT New research is rewriting the recommendations on sodium consumption
There are so many things out there that can harm us. Why does salt have to be one of them? For years, we've learned that this tasty seasoning should be consumed only in moderation -- that high sodium consumption could lead to heart disease and high blood pressure -- leaving us to lead cautious and bland nutritional existences. But newer research is laying rest to these guidelines.
A study published in the Journal of the American Medical Association followed over 3,000 healthy European men and women and found that higher-than-normal sodium consumption did not appear to increase the risk of developing hypertension (high blood pressure) or having a heart attack. What's more startling was that they found those who consumed the least salt had a 56 percent higher risk of death from a heart attack or stroke compared with those who had the highest consumption, even after controlling for obesity, cholesterol, smoking, diabetes, and other risk factors.
While we're not going to encourage you to schedule a Salt Party, researchers concluded that some individuals simply appear to be more sensitive to the mineral than others and that sweeping guidelines for its consumption may be ill-advised.
For the full story, head to CNN Health.
>> WHAT'S YOUR SUCCESS STORY? Have you lost a ton of weight? Fought off diabetes? Have you been able to drastically change your lifestyle through regular diet and exercise? We want to hear from you. Take a moment to submit your story in our Success Stories forum, or just stop in to encourage others.
A FALL IN THE DARK
May 4, 2011Read: Genesis 3
"When the woman saw that the fruit of the tree was good for food and pleasing to the eye, and also desirable for gaining wisdom, she took some and ate it." --Genesis 3:6
It's not unusual to hear various levels of mischief in my daughter's room after lights out. Possessing the requisite toddler appetite for adventure -- and an apparent immunity to my sweet lullabies -- we sometimes hear her shuffling about in the dark of her room. Normally this isn't cause for alarm but a few months ago, on one of my routine parental patrols, I opened her door.
My eyes still adjusting from the brightness of the hallway, I caught a glimpse of Mya's silhouette across the room. Standing precariously on the three-inch wide, five-foot high edge of her toddler bed, she reached for the highest of the new glow-in-the-dark stars that I had just placed on her wall. Time froze. My chest tight with anxiety, my first instinct was to shout at her to stay still. Fearing that this would cause the very fall that I was afraid of, I quietly strode toward her with outstretched arms. Noticing me in the room, she turned.
"Hi, daddy," she said, caught.
Taking hold of her, I placed her back in bed and calmly explained the danger of playing nighttime gymnast on her bed rail. She knew that the stars were off limits, for her own good -- daddy's orders. She didn't understand it but by reaching for them from such a precipitous position, she was setting herself up for a fall in the dark. Sometimes, the most alluring things in this world are the ones that place us in the most peril.
This incident holds parallel for us all, doesn't it? As our childlike curiosity urges us to reach higher and farther, it's important to remember that our Father always knows best, that He will always be there to help us down from dangerous heights and, when we fall, He'll be at our side an instant to help us up.
--E.V.
SHAKE WEIGHT Which type of protein is best after a tough workout?
You just finished a tough leg workout. (One based on the almighty lunge, perhaps?) Time to replenish damaged muscles with the building blocks they need to come back stronger next time. The strategy is to consume some fast-digesting protein within 30-60 minutes of your last rep, which is why protein powder is ideal. For a long time, it was thought that whey protein -- which digests rapidly in your body -- was the bar-none choice for your post-workout shake but newer research is making the case for casein.
Casein is a very slow-digesting form of protein because it "clumps" in your digestive tract, therefore breaking down at a significantly slower rate. This is good because it provides your body with a sustained trickle of muscle building amino acids, the building blocks of muscle.
"Research has also found that when casein is taken after training, it boosts protein synthesis (muscle making) well as whey does," says Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days." "In addition, Baylor University (Waco, Texas) researchers reported that when trained lifters added casein protein to their postworkout whey shakes for 10 weeks, they gained significantly more muscle mass than study subjects who didn’t get casein after training."
So don't throw out your whey but it may be time to invest in some casein powder. In your post-workout shake, mix the two in a roughly 2:1 ratio. Hard training individuals should be getting 30-40 grams of protein after a hard workout, with men being on the higher end of that recommendation. That equates to around 20-30 grams of whey and around 10-20 grams of casein.
Source: Jim Stoppani, PhD
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KEEPING HOUSE
May 3, 2011 Read: Mark 13
"Therefore keep watch because you do not know when the owner of the house will come back." --Mark 13:35
My wife Wendy and I live in a house of toddlers which means that at any given moment, our little home can look like hurricane-force winds blew through, tossing about everything that isn't nailed down. Toys are scattered, clothes are strewn over the furniture and...is that string cheese ground into our rug? We try, sometimes to no avail, to keep up with the cyclical mess.
However, once I get word that my mother-in-law is coming to visit, a new side of me emerges -- an unrelenting, super-cleaning alter ego that is intent on spot-shining the house into model-home glory. You see, not only did her and my father-in-law help us buy this place, but Ethelmarie keeps a pretty tidy household. And while she may not be bothered by the mountainous pile of juice cups in my sink, I still don't want her to see it. But my inner Mr. Clean -- the one that speedily washes fingerprints from windows and mops floors -- really only comes out when I know she's stopping by. And while her visits are usually announced, we love that she will occasionally just stop by. As a result, Wendy and I are now doing our best to keep the house Ethel-ready (as much as Mya and Ella will allow, that is) at all times.
We all have houses to keep -- both brick-and-mortar and flesh-and-blood. And you never really know when company's coming.
Lord, we are so grateful for the bodies that house our souls and do not take lightly that we were made in your image. Please help us find the daily motivation to be faithful stewards of the physical gifts we've been given. Amen.
--E.V.
ON TARGET: LUNGES FOR HAMSTRINGS The workout of the week may not target the muscle groups you think it is
When most people think of lunges, they think of sore quads. Sure, lunges work your quadriceps -- the large muscles that cover the front of your thighs -- but new research indicates that this functional exercise may primarily target their antagonist (opposite) muscle group.
Swedish researchers had competitive soccer players perform four sets of 12 reps of the walking lunge twice a week for six weeks. And when they tested the subjects at the end of the study, they found that the athletes had gained a 35% increase in hamstrings strength. Their average increase in quad strength, meanwhile, was zero which indicates that the lunge may be more of a hammie move than you thought.
The catch is that the study included walking lunges. This week's workout included the stationary version of the lunge. Both varieties are effective for targeting hamstrings, although the stationary lunge may provide a small amount of additional work for the quads because of the step back to the start position.
Source: Jim Stoppani, PhD
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JOURNAL: You keeping a journal of your workouts? Studies indicate that those who keep records of their exercise may enjoy better long-term success. Additional research confirms that those who participate in online accountability forums, like those here at PrayFit, find that results come easier than those who don't. Sign-up and start your own PrayFit workout journal today by clicking here.
FEATURED JOURNALS
dmoorer: On the PrayFit program
PF El Paso: Group PrayFitters still going strong in Texas
Smerge: Losing weight, PrayFit style
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RUNNING TO WATER
May 2, 2011Read: 1 Thessalonians 5
"Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus." --1 Thessalonians 5:16-18
Today was baptism day at church. If you've never been to one of these services, you should know -- it's not just the baptized that need towels. Fully immersed believers up front and tear-soaked pews throughout mean that everyone is leaving wet.
But for one family, there wouldn't be any dunking. They explained to us that their daughter was being baptized differently -- with a few sprinkles of water instead of the complete immersion -- because she had a rare and dangerous skin disorder that makes her particularly vulnerable to injury. A pat on the back, an unexpected stumble or an overzealous hug from someone who doesn't know any better could literally pull the delicate skin from her 10-year-old body.
Yet there she stood, proud and determined, ready to publicly declare her love for the Lord.
With my two, healthy, rambunctious daughters causing mayhem just a few doors away in Sunday school, I quietly reflected on what this family must have endured to come to this day. Hospital visits, constant anxiety, sleepless nights and enough tears to fill the baptismal they now stood beside. In a desert of hopelessness, when most would surrender to the sand, this family ran to the water that gives life.
--E.V.
WORKOUT OF THE WEEK: 100 LUNGES
The lunge is a fantastic exercise for just about any part of the fitness demographic. Those looking to boost athleticism can enhance balance and improve overall leg strength. Those concerned with aesthetics can burn a ton of calories while shaping their entire lower-body musculature. Even seniors and those coming back from injury can use the lunge to improve stability and coordination. The message is clear: this all-purpose movement should be a staple of your exercise routine.
First, let us revisit the basics of the lunge:
Lunge | Focus: Quads, glutes, hamstrings | (VIDEO)
Stand with your feet together, abs tight and eyes focused forward. Step forward with one foot. Bend both knees to lower yourself, making sure your front knee doesn’t pass your toes on your front foot. Stop just short of your rear knee touching the floor and reverse directions, driving through the heel of your forward foot to return to the start. Alternate legs for reps.
This week, your goal is to complete 100 lunges. Yes, that's 50 per foot. Advanced trainees won't get off easy, though. Here are our week's guidelines. Choose a workout challenge, based on your experience level.
Beginner: Perform 100 lunges before Friday. If it's 10 lunges at a time, twice a day, each day this week, then that's fine. Just make sure that you reach 100 by Friday.
Intermediate: Perform 100 lunges for time today. Mark your time. Thursday, perform 100 lunges again and strive to beat Monday's time. Use Thursday's time as your benchmark for next week's workouts.
Advanced: Perform 100 lunges each day this week for time. If you beat your time by more than 10 seconds in any workout, use 10-pound dumbbells (or heavier) for the next. Your goal is still to beat Monday's time each workout. Carry this process into next week's workouts.
>> GEAR UP: If you're faithful and into fitness, it's time to start dressing the part. Head over to our online store to pick up some of our newly-redesigned PrayFit gear. If you're looking for a structured fitness and nutrition plan, pick up a copy of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days."
>> EXERCISE CENTRAL: If you need more guidance on PrayFit's core exercises, click here.
THE BIGGER PICTURE IS YOU
April 29, 2011Read: Psalm 139
“I praise you because I am fearfully and wonderfully made.” –Psalm 139:14
Have you ever noticed that when you’re shown a photo, the first thing you do is look for your own face? Mission #1 is to find yourself in the frame, and only after you’ve done so, can you fully enjoy the bigger picture. Not sure why, maybe it’s just our nature.
Aren’t we glad that's God's nature? Take a snapshot of the world, and all He sees is you. To Him, as it turns out, you are the bigger picture. (So...smile!)
-JP
NUTRITION KNOW-HOW: Niacin Prayfit contributing dietitian and nutrition advisor to The Food Network, Dana Angelo White, shares some valuable info about the all-important Niacin.
"Though plentiful in lots of foods, many folks turn to this B-vitamin in supplement form. Find out why that might not be such a good idea."
What is It?
Niacin (a.k.a. vitamin B3) is a water-soluble vitamin, which means that daily excess is lost in the urine. Because of this high turnover, it’s best to have a steady intake in niacin-rich foods.
Why is It Good for You?
Our bodies rely on this important vitamin to help produce energy from the carbs and fat we eat. It also plays a role in the workings of both the digestive and nervous systems.
Thankfully, you can find niacin in a wide variety of foods (see below). Not getting enough of this nutrient can lead to weakness, loss of appetite, and a rare combination of symptoms including diarrhea, dermatitis, dementia and possibly death known as Pellagra.
As usual, food sources of niacin are preferable because high doses from supplements have been shown to cause liver damage, skin rashes and digestive problems. Prescription-strength doses are sometimes given to help lower cholesterol, but those that do take it in such large amounts should work closely with their doctor or registered dietitian to make sure toxic effects are avoided.
Even low doses of niacin supplements can cause “niacin flush,” flushing along with possible itching and discomfort of the skin (usually the face). Just another good reason to watch your intake of the vitamin in any of the supplements you take.
Where Can I Find It?
The daily value for this vitamin is 20 milligrams per day. It can be found in lean meats, poultry, fish, wheat bran, legumes, mushrooms, whole grain cereals and peanuts. Pass on the mega-dose supplements and stick to these easy-to-eat sources:
3 ounces roasted chicken breast = 11.4 milligrams (57 percent) 3 ounces cooked tuna = 9.0 milligrams (45 percent) 3 ounces cooked salmon = 6.8 milligrams (34 percent) 1 cup sliced crimini mushrooms = 2.7 milligrams (14 percent) 1 tablespoon peanut butter = 2.2 milligrams (11 percent) 1 slice whole wheat bread = 1.3 milligrams (7 percent)
TELL US: What nutrients do you want to know more about?
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
CHASE WHAT MATTERS
April 28, 2011Read: Matthew 6
“Seek first his kingdom and his righteousness. And all these things shall be given to you.” –Matthew 6:33
Ironic that a credit card company would give such great advice: encouraging us to seek out only what we need. But credit is all about trust, isn’t it? Because of our history, we’re allowed only so much, and we’re trusted to pay it back.
When God looks at our lives, He doesn’t see us, He sees Jesus. His blood-line of credit extends to you and it extends to me. In fact, my mom will tell you it reminds her of the song, “He Paid a Debt.”
"He paid a debt, He did not owe. I owed a debt, I could not pay. I needed someone to wash my sins away."
And because of that, we do get to 'chase a life that matters'…but the credit is His.
-JP
RECIPE OF THE WEEK
Cinnamon Roll Oatmeal Serves: 4
Ingredients: 1.5 cups organic rolled oats 1 teaspoon cinnamon 4 teaspoons sugar ¼ cup chopped walnuts ¼ cup raisins
Directions:
In a small bowl, combine cinnamon and sugar – set aside. Prepare oats with water according to package directions. Top with cinnamon-sugar, walnuts and raisins
Nutrition information per serving: Calories: 207 kcal Total Fat: 7 grams Saturated Fat: 0.5 grams Total Carbohydrate: 34 grams Protein: 5 grams Sodium: 3 milligrams Cholesterol: 0 milligrams Fiber: 4 grams
Prayfit contributing dietitian Dana Angelo White, MS, RD, ATC is a registered dietitian, certified athletic trainer, and nutrition and fitness consultant for international food companies, restaurants and marketing firms. She specializes in culinary nutrition, recipe development and sports nutrition. Dana works closely with chefs and authors to develop creative and healthy recipes for cookbooks, marketing campaigns and restaurant menus. She is currently the nutrition expert for the Food Network.com and has worked as media spokesperson for Cooking Light Magazine. She has appeared on Good Day Street Talk, Food Network.com, Access Hollywood and GMA Health.
THORN BUSHES AND DOG LEASHES
April 27, 2011Read: 1 Chronicles 16
“Look to the Lord and His strength; seek His face always.” –1 Chronicles 16:11
Amidst my usual helping of chaotic and unpredictable mornings, there is one constant in the day’s beginning: Josey. Josey is our chocolate labrador...our very strong and excited chocolate lab. The apple of my eye. Blink blink.
Each morning Josey acts as if she hasn’t seen me in weeks. “Dad! It’s me, dad! I love you! I missed you!” (If only I started my days like that). And after our reunion, she heads to the door. Wait, let me rephrase, she attacks the door. “Okay Josey, okay!” I put her chain on, and we begin our morning adventure; she knows exactly where she wants to explore. First, she looks for the rabbits, then the squirrels, then the birds. So much to do! But it’s interesting that once we get outside, it’s as if I’m not even there. The one who opens all her doors, the one she couldn’t get enough of, was now an invisible bystander. Can anyone relate to her behavior?
Well, getting caught in some bushes today was not part of her plan. Tangled inside a bush on a steep hill, her joy turned to panic. And for the first time since emerging outside, she looked up at her master (the one who never lets go of the leash). Now, from my vantage point, all she had to do was listen to me, back up a few steps, and she’d be as free as the very bird that got her there in the first place.
Packaged in the unexpected, sometimes God speaks to us with thorn bushes and dog leashes.
--J.P.
UNLEASH YOUR POTENTIAL Lately, we've been hounded by new studies and anecdotal evidence that suggest that dogs who are overweight are more likely to have overweight owners. The facts are easy to sniff out. The less active the family, the less active the pets. And though it might be rough at first, the solution just might fun. Make it a mission to see your dog get healthier and slimmer by picking up uneaten food and...and...wait for it... taking your dogs for walks. Your goal? Walk them everyday, allowing them to get used to the habit while trying to go a little further each day. With all the new daily walks, your best friend is sure to be healthier in no time.
RECALIBRATION
April 26, 2011Read: Psalm 57
"I cry out to God most high, to God who fulfills his purpose for me." --Psalm 57:2
In grad school, one of the more tedious obligations we had was recalibrating our lab equipment. VO2 max machines, Tissot's, CO2 analyzers -- you name it, we had to put things in check and often. It's one thing for a piece of scientific apparatus to be precise, but unless it's accurate, it doesn't do much good.
With that in mind, I'd like to do a little calibration of our own. We're well into the new year and knee-deep into school and work. But would we go to work without computers or tools? Or to school without books? Of course not. Some things just never cross our minds.
But when we fail to spend time in God's word, praying and talking to Him, we begin our day unprepared and unprotected. And if we're not dedicated to optimum health and nutrition, we're neglecting His gift of life itself.
So as we start the week, let's recalibrate. Let's be precise with those priorities and more accurate with our appointments. If you need to set your alarm 15 minutes earlier in order to pray with your wife, or if you need to pack you workout bag the night before, then let's do it. Find the line in the sand you drew when the year began and hit it with your knees.
--J.P.
PRAYFIT TUESDAY: TEST THE MACHINE
In whatever activity you enjoy the most or in whichever workout you have in store, take it to the max today and see where you are. Perhaps you have a familiar trail that you run after work or maybe you're hitting chest in the gym. Whatever your day's agenda, push yourself to a personal best. Write down the time, the weight, the reps or the distance and post it somewhere in your home or office, as well as on the PrayFit forums in your workout journal. Keep it up each day, visible for all to see. Every time you see it, let it remind you of your effort. When you read it, think to yourself, "That was me, at my very best." Then, see how much better you can get with each workout going forward.
ROLLING STONES
April 25 Quote of the Week: Yesterday, Jesus proved He was the King by rolling stones.- Jimmy Peña
Workout of the Week: Walk/Run Want to get a jump on your health? Let's get outside and enjoy the spring. If you're re-startng your exercise routine or just in the mood for a change, take it outdoors. If you have 10-15 minutes, try this. We promise your heart will get pumpin and you'll start your day off right.
Jog for 2 minutes at a leisurely pace. After 2 minutes, kick it up a notch and take long strides for another 2 minutes. Minute five is your sprint. Hit it as fast as possible for 1 full minute. When the minute is over, take it back down to a stride for 2 minutes and finally back to a 2-minute jog. Your last minute is a sprint, pumping your arms and legs as hard as possible. After the jog, walk for 3-5 minutes to cool down. (Good morning!)
Note: You can perform this run/walk with little space. If you don't have a track or spacious roads or surroundings, simply do an up & back on your street or park. The body won't know the difference.
IT'S FRIDAY
April 22, 2011 Today, we're silent. Like the angels for six hours that Friday, we're still. Like the naysayers and doubters, who waited at the foot of the cross to hear Jesus take back His promises, and with the disciples who hid their faces from the enemies who sought them, we're speechless. It's Friday. And it is finished.
UPHILL BATTLES
April 21, 2011Read Galations 6 Carry each other's burdens...Galations 6:2
Uphill battles. If anyone understood the phrase, Simon did. Simone of Cyrene was of course the man who helped Jesus carry the cross up the hill toward Calvary. In one moment, a bystander. The next, a cross bearer. He did literally, what you and I are called to do figuratively. Little did he know the example he was setting. I wonder if he knew his sin would soon be nailed to the tree he carried.
Uphill battles. If anyone understood the phrase, Jesus did. Yet Jesus knew that what He faced, He had to face alone. Nobody on earth, above or below, could take His place as He took ours. But the thought of you and me facing our days without hope was enough to kill Him. Both the weight of the cross and our helplessness were more than He could bear.
Simon, Jesus. Two men, one cross and an uphill battle.
-JP
THURSDAY TRIVIA 1. What is the best thing to do to lose weight, stay in shape, and be healthy? Is it: a. Treadmill running b. Crosstraining c. Weight Lifting d. Whatever you enjoy
2. For every 100 calories of protein, the body will burn X amount of calories in digestion alone: a. 5 b. 12 c. 20 d. 30
The first one to answer correctly will receive a newly-designed prayfit cap and bracelet! Be blessed! Winner is announced every Friday!
BROKEN
April 20, 2011Read: Luke 22
"The Lord turned and looked straight at Peter...Luke 22:61
Have you ever stopped to think about all the great and odd ways that God gets the attention of His people? Lazarus woke up, Jonah saw the inside of a whale, and Peter heard a rooster. Just run through the bible and we find countless examples of jaw-dropping, head-swiveling surrender to God's presence and authority.
And though you and I don't cheat tombs or choke whales, we can all identify with Peter at the fire pit. How many opportunities to witness for Jesus have we allowed to go up in smoke? Perhaps around the fire pit of jobs, school or the gym? Like Peter, we all know how it feels to disappoint Christ, and though we'd like to turn back time, Christ turns back our attention. And just like Peter, it's when our eyes meet those of Jesus that we're broken -- in heart and in spirit -- and His work through us truly begins.
Take Away Question for Easter Week: What does it say to you that amidst the chaos, the trial, and the death sentence, Jesus' attention was on Peter and his darkest hour?
--J.P.
RECIPE OF THE WEEK This week's recipe is of course courtesy of Dana White, contributing dietitian to Prayfit.com and adviser to The Food Network! Find more of Dana's delicious recipes at danawhitenutrition.com Roasted Butternut Squash Risotto Serves: 6
Ingredients:
1 butternut squash (peeled, seeds removed and chopped into small cubes) 1 tablespoon olive oil
Kosher salt and black pepper to taste 1 teaspoon fresh thyme 6 cups chicken stock 1 tablespoon olive oil 3 tablespoons unsalted butter ¾ cup chopped red onion 1 ½ cups Arborio rice ½ cup white wine 1 teaspoon saffron 1 teaspoon kosher salt ½ teaspoon freshly ground black pepper ¼ cup chopped fresh basil 4 cups baby spinach ¾ cup grated Parmesan cheese
Directions: Preheat oven to 400-degrees F. Place squash on a large sheet pan and season with olive oil, salt, pepper and fresh thyme. Roast for 20 to 30 minutes, until tender and edges begin to brown. Set aside.
In a large Dutch oven, heat olive oil and butter over medium heat. Add onion and sauté for 4-5 minutes. Add the rice and stir well to coat with oil and butter. Add wine and cook for 2 minutes. Add a ladle of stock, salt, pepper and saffron; stir and simmer until stock is absorbed. Continue to add stock (a ladle at a time) stirring every few minutes. Continue until all the stock has been absorbed and the rice is tender (about 30 minutes). Stir in the basil and spinach, followed by the cheese and butternut squash. Serve immediately.
Nutrition Info Per Serving: Calories: 360 Total Fat: 15.5 grams Saturated Fat: 7 grams Carbohydrate: 44 grams Protein: 13 gram Cholesterol: 24 milligrams Sodium: 815 milligrams Fiber: 4 grams
WORTHY OF A FRAME
April 19, 2011Read Romans 5
But God demonstrates his own love for us in this: While we were still sinners, Christ died for us.- Romans 5:8
Where do you keep your pictures? I’m not talking about fun, random, cell phone snaps or Facebook profile images. I’m talking about the special ones – those worthy of a frame. That’s where we need to start…the mantle of your heart.
You know, we’ve all heard the statement that if God had a mantle, your picture would be on it. And while I love knowing that, I wonder what you and I would look like? At first, that might sound a bit weird, awkward or even irrelevant. I suppose it would if we were talking about the body, but God sees our hearts. And like we’ve said many times, life is not about the body and our bodies - these frames - will most certainly not last heaven.
But if anyone knows our bodies, what they’re capable of, and most importantly, how healthy they were intended to be on earth, it’s Him. So I guess you could say, we’re just pictures of grace; souls He saw worthy of a frame.
JP
DID YOU KNOW? Obesity is threatening national security, according to a new study, because one in four young adults is too overweight to join the military. In some states, as many as 44 percent of young adults, age 18-24, are obese and unfit to serve and protect.
FIVE MINUTES WITH CHRIST
April 18th, 2011
Quote of the Week "I would rather a thousand times spend five minutes at the feet of Christ than listen a lifetime to all the wise men in the world." - D.L Moody
Workout of the Week: Legs + Bike = Burn Today's workout is all about the lower body and serious lung function. We're using the stationary bike this week, and we ask that you up the intensity on the bike making it very difficult to pump the legs. After the recommended time on the bike, hit the leg exercise with little to no rest in between. Perform your jump lunges and jump squats as explosively as possible, shooting for the rep count listed. Finish the leg routine with an isometric burner, the stationary wall squat (often called the wall sit). You'll end the routine with 3 sets of double crunches to failure.
Legs (quads, glutes, hamstrings) + Bike (& Abs) 5 min of Stationary Bike 20 Standard Lunges (each leg) brief rest 4 min of Stationary Bike 20 Jump Squats brief rest 3 min of Stationary Bike 20 Jump lunges (each leg) brief rest 2 min of Stationary Bike 2 Wall Squats (for time to failure) (Wall Squat- Lean against a wall with your back flat (flush) against the wall and your legs bent 90 degrees. Hold that position for as long as possible.)
Abs- 3 sets of Double Crunches
BY THE SUN
April 15, 2011 "I believe in Christianity as I believe the sun has risen; not only because I see it, but because by it I see everything else."
--C.S Lewis
PRAYFIT: WEEK IN REVIEW Absorb a week's worth of healthy living tips in just three clicks
>> WORKOUT: A 10-minute solution for lagging legs, triceps and abs
>> NEWS: What does it mean, exactly, to be "Army Strong?"
>> RECIPE: Looking for a no-guilt way to enjoy banana bread? Check Dana Angelo White's recipe.
TRIVIA ANSWERS from yesterday's trivia question... 1. The safest time to eat a cheat meal is actually right after a blistering workout. You are more likely to utilize the cheat meal for fuel and not store it as bodyfat right after a training session. The second best time for such a meal is first thing in the morning after an overnight fast.
2. The wide-grip seated row is a fantastic back exercises, and because of the wide grip which forces your elbows to raise and arms to become parallel with the floor, it is an excellent way to target the upper lats, rhomboids and middle traps.
So, Phil...congratulations. You are this week's trivia winner. Let us know where to send your PrayFit gear by emailing us at [email protected]