Since 2009
THE PRAYFIT DEVOTION
Still Time To Dance
I will be your God throughout your lifetime -- until your hair is white with age." --Isaiah 46:4
Read: Isaiah 46
You remember 8th grade dances, right? I sure do. I was the king of holding up the wall. Turn down the lights on a basketball court, add some streamers, some 80's music, and you had yourself a dance. Just...without the dancing. (No way I was crossing the outer marker.)
I thought of those dances this week while on a television interview in the Midwest. Referring to the senior citizens watching her show, the host asked me if it was ever too late to start an exercise program or to improve your health. Instantly I was transported to those last ten minutes of my 8th grade dance. Knowing my dad would be pulling up any minute to get me, I knew I didn't have another minute to spare. So I took a deep breath, swallowed any last drop of moisture left in my throat (gulp), and I defied 8th grade logic. I walked across the three-point line and asked the first girl I saw to dance. Best 10 minutes of the year for me.
And that's my answer to the host's question. Our life and our health are precious at any age. So if it's been a while since you've exercised or even if you've never crossed the outer marker, consider each sunrise the upbeat He's playing for you. So get crazy. Defy logic and move those arms and legs. Even if Daddy (Abba) says it's almost time to go, it's not too late to ask, "Can I have this dance, for the rest of my life?"
--Jimmy Peña
FAT-BURNING TIP: Train Hungry
Regardless of how long you've been exercising you have probably heard about the concept of "empty-stomach cardio." But it's not just lip service. Training while hungry -- ideally before breakfast -- can help you lose more fat when training. Researchers at Kansas State University found that exercisers who fasted before a low-intensity workout oxidized 94.3 more calories from fat, on average, than groups who had a meal 30, 60 or 90 minutes before exercise.
As you sleep, your body uses stored carbs (glycogen) to run your brain's motor, so in the morning, your body is in a carb-deprived state. This means that fat will be burned for fuel sooner during a workout.
As the study suggests, this approach is best done before low-intensity training because high-intensity training, such as sprinting, requires more carbohydrate for performance. What's "low" intensity? The most universal and leisurely low-intensity exercise is walking. So if losing bodyfat is one of your training goals, try putting your feet to the pavement before you put fork to mouth each morning.
BONUS TIP: The same logic applies to doing cardio after weights. Since weight training uses stored carbs for fuel, doing cardio after will help decrease the time it takes to start burning calories from fat.
DVD: Click here to get started on the PrayFit 33-Day Total Body Challenge.
Be Still and Run
"Be still and know that I am God.""Let us run with perseverance the race that is set before us."
Read: Psalm 46, Hebrews 12
If you've ever watched a track meet on TV, you've noticed that as the runners enter the starting blocks, there's a moment of absolute silence. After the athletes find their place, they kneel, bow their heads, then -- pow! -- off they go.
Well, if you're new to PrayFit, we're a lot like that. In a sense, we represent two bookends of the day -- stillness and movement in one. We believe God was as serious when He said "be still" as He was when He said "run the race." And at PrayFit, we take these orders both literally and figuratively.
So welcome to the start of a new day. Find a good place to kneel, bow your head and run.
--Jimmy Peña
RECIPE OF THE WEEK: Banana Bread
The smell of a still-baking loaf of banana bread is an olfactory experience that we at PrayFit do not take lightly. Only we know all too well how dangerous this indulgence can be if eaten by the loaf instead of by the slice. Luckily, PrayFit contributing nutritionist Dana Angelo White, MS, RD, ATC, knows how to take the sugary sting out of banana bread without sacrificing flavor.
"There’s no better way to use over-ripe bananas than banana bread, but all the butter and sugar in traditional banana bread recipes can clobber you with calories and fat," she says. "Use our tips to make this breakfast classic more figure friendly."
Nutrition Facts There’s a lot of variation in the nutrition info for banana bread recipes. Those made with butter and eggs come out higher in unhealthy saturated fat and cholesterol, while those made with vegetable oils are still high in fat and calories, but contain more heart-healthy fats. On average, most breads come out to 110 calories and 4-5 grams of fat per ounce — and slices can vary from anywhere from 2-5 or more ounces.
Lighter Options There are numerous ways to tone down your favorite recipe. Try a couple of these easy fixes:
>> Bananas add moisture and sweetness so you can cut back on the fat and sugar. Try using 25 percent less fat and sugar than your usual recipe calls for. >> Applesauce or apple butter can also help replace the fat and added sugar. >> Downsize the portions to muffin or mini-muffin pans. >> Cut a standard loaf pan sized-bread into 12 slices. >> Make a cholesterol-free version using canola oil, apple butter and soy milk. >> Nuts and chocolate chips are great add-ins, but keep portions to no more than one tablespoon per serving.
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.
A Training Prayer
"For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come." --1 Timothy 4:8
Read: 1 Timothy 4
Life is not about the body, but our health is a means of praise. So this week, before that first rep, regardless of what workout you are taking to the gym with you, take a few moments and whisper this prayer, quietly taking stock of the ultimate goal: to honor the One who created you.
Lord, please bless my workout. As I train my arms, let it remind me that I'm held tightly in Yours. As I work my legs, let it be only to follow you more closely. When I work my chest, may it be safely under a breastplate of righteousness. And when I hit my back, I'll recall that I'll never be attacked by surprise. And finally Lord, allow my beating heart to grow stronger, knowing that's exactly where You live. Yes Lord, please bless my workout. I'm a temple, here to worship.
In Jesus' name, I train, Amen.
--Jimmy Peña
THE JOYS OF SOY New research shows additional benefits to this maligned protein source
Soy protein, which is derived from soybeans, has been mischaracterized as a testosterone-blunting, inferior protein source that can do little to speed muscle recovery. But Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days" says that soy is, in fact, has been proven an effective protein source by over a dozen studies.
"These previous studies also demonstrated that soy protein led to gains in muscle mass equivalent to whey protein," Stoppani adds.
And new research in the journal Nutrition showed soy to be effective at reducing stress, improving brain circulation and boosting immunity.
>> Try mixing in 10 grams of soy protein with your 10-20 grams of whey post-workout to start increasing muscle recovery and boosting brain health.
For more from Jim Stoppani, PhD, visit his website at www.jimstoppani.com.
Be Healthy, Quietly
“Be careful not to practice your righteousness in front of others to be seen by them. If you do, you will have no reward from your Father in heaven.” --Matthew 6:1
Read: Matthew 6
We’ve been talking a lot lately about the importance of our physical health as a means of praise, and if that has reached your heart, we’re so blessed. If the mere prospect of a new day is reason enough to praise God with smarter choices at the dinner table, then great. Because you’re right…it’s not about the body.
With that said, perhaps the challenge is to be healthy, quietly. In truth, if our health is praise, there’s no need for a declaration of independence from a sedentary lifestyle, and no need to sound the alarm against a less-than-stellar diet. No speeches, no “look at what I’m doing for God” announcements. Practice modesty. We’re called to take care of the body that carries the soul, period. So let’s allow the byproducts of our obedience do the talking.
--Jimmy Peña
WORKOUT OF THE WEEK: Bolder Shoulders in 10
People’s motivations for exercise may vary but the desire for stronger, better looking or just plain healthier shoulders is pretty universal. This complex joint possesses of the most delicate and amazing musculature in the entire body, which is to our benefit because that allows for a variety of ways in which they can be trained. For this quickie shoulder routine, which will walks the line between strength and endurance, grab some light dumbbells or even a pair of soup cans. Trust us, this won’t take much weight. If you need a shoulder smash — a new challenge to set the foundation for a remade set of deltoids — then this week’s 10-minute workout is just for you.
A good warm-up is always important but it could be argued that it is most important on shoulder day. The wide range of motion with you shoulders is maintained by several small muscles that can injure easily if not properly prepared for the work ahead. For this, or any other shoulder routine, follow the prescribed warm-up as the bare minimum of your training prep.
Warm-up | Raise your arms out to your sides until they’re parallel with the floor. Make small circles with your arms for 1-2 minutes. Without rest, go right to into this routine. Rest as little as possible as you go from one exercise to the next.
Using your soup cans or light dumbbells: Lateral raises for 1 minute Alternating straight punches for 1 minute Front raises for 1 minute Alternating straight punches for 1 minute Bent-over lateral raises for 1 minutes Alternating straight punches for 1 minute Overhead presses for 1 minute Alternating straight punches for 1 minute
–To keep your alternating straight punches effective, simply focus on punching to full extension at eye level or just above.
>> DVD: have you committed to taking the 33-Day Total Body Challenge? Learn more by clicking here.
Under the Radar - By Eric Velazquez
"It is required that those who have been given a trust must prove faithful." --1 Corinthians 4:2
Read: 1 Corinthians 4
As a baby Christian (I wasn't baptized until I was 25 years old), I really prided myself on my ability to fly under the radar. I was new to the club so I implemented a low-key initiation period where I could just live under the radar. I didn't want any attention called to my new-found faith any more than my previous shortcomings -- I just wanted to adjust to grace at my own pace, under the warm blanket of ambiguity.
In one way or another, we're all still baby Christians clinging to the comfort of anonymity. We think we can get away with doing just enough not to lose His divine favor, not so much that you risk being pressed into greater service. Of course, this is just no way to exercise faith. Paul reminds us that while we aren't judged on our works, we are called to live by faith -- to live boldly in the light of salvation so that others may see and be saved by it.
The world makes it easy to do "just enough" -- to be wholly adequate, never daring to seek our full potential. But whether it's our faith, our health or our love, we should never wither to our calling. Baby Christians or not, it's time for us to stride confidently out of conformity and onto His radar.
--Eric Velazquez
Question: Are you doing "just enough" in the realm of health and fitness? Are you challenging your body each and every day? Have you become content with doing the same workout at the same pace or with the same weights? How we care for our bodies can reflect the love of the One who created them. Do you think your health can be a witness to those around you?
Be First
"Peter again denied it, and at once the rooster crowed." --John 18:27
Read: John 18
I can relate to Peter. In one moment, he declares adamantly he would never deny he knew who Jesus was; the next, he does it not once...not twice...but thrice. But still, what motivates me about Peter was that while he wasn't perfect, he was the one who stepped up. He wasn't always right, but he was never in doubt. First to reach for his sword to defend the Lord (only to be taught a quick lesson in self-control), and first to get out of the boat (only to be the example of how we sink without faith). But if you notice a common thread in the stories of Peter, the more he was first to fall, the more he learned to stand.
In our pursuit of a stronger faith, as well as to better health, we often make bold declarations that we will pray more, train more, and eat better...only to do the exact opposite the next moment. But friends, take courage. Keep being first. Set the pace with your family and friends. Remember, Peter knows what it's like to declare and fail, and to step out and sink. Pursuing obedience is a staggering undertaking. Fortunately, like Peter the pacesetter, we have a Savior who reaches further than the fall.
--Jimmy Peña
3 TIPS FOR FAT LOSS Master these simple tips to start losing inches and pounds
1 CARDIO TIMING: The best cardio approach is to find a program and stick to it. But if you want to maximize those minutes spent in a sweat, perform your sessions before breakfast or after lifting weights. During these two windows, your body is in a carbohydrate depleted state. And since stored carbs (glycogen) are your body's preferred source of fuel, a lack of them will cause your body to burn fat for fuel faster.
2 CARB TAPER: People like to occasionally go on carbohydrate droughts, opting for ultra-restrictive diets that limit this macronutrient for extended periods of time. But that is ultimately unsustainable. A better approach is to choose mostly slow-digesting, healthy carbs, such as those found in oatmeal, whole-grain foods, vegetables and brown rice. But you can take that a step further by limiting your carb consumption later in the day, when your body is more apt to store them as fat. Have the majority of your healthy carbs at breakfast, then have progressively less as the day wears on.
3 TRAIN HEAVY: Many people are afraid of training with "heavy" weights for fear of injury or, as with many women, for fear of becoming bulky. But lifting progressively heavier weights is really just a sure-fire way to drastically alter your body composition. When possible, train with weight loads that bring about failure around 8-12 reps. This will build more muscle. More muscle means more burned calories while at rest. More burned calories at rest means less stored bodyfat. Research shows that training heavy elevates metabolism higher and for longer than training with higher reps and lighter weight. (And don't worry ladies, "bulking up" from weight training is more of an old wives' tale than solid science!)
Don't Miss This Boat
“We worked hard all night and caught nothing.” --Luke 5:5
Read: Luke 5
Tired, worn, done. In that order. All that work and nothing to show for it. Peter's hands were as raw as they were empty, and the last thing he wanted to do was try again. But Jesus wouldn't let him quit -- not on his watch. In fact, Jesus said, "Now go out to where it's deeper and let down your nets to catch some fish." (v.4)
You know how Peter feels. You're struggling with your health. You've been fishing all night for the right plan or diet but you can't catch a break; not even a nibble of hope. But Peter didn't catch boat loads because of fancy nets and the newest bait. He caught his catch because he trusted, tried again and went deeper. I say we draw a line in the sand. As a matter of fact, Peter's pushing away from the shore. They're calling for you. If you hurry, you can make it.
--Jimmy Peña
Question: Peter's catch isn't point of the story; neither is your physique. So what is? And since Peter's successful catch wasn't required for heaven, why was it important to Jesus?
RECIPE OF THE WEEK: Tangy Carrot Slaw
This makes for a quick, nutritious dish that is a combination of crunchy, soft, sweet, and tangy, and it’s easy to vary the ingredients based on personal preference. Shredded carrots are sold near the bagged salads. This recipe is also good with chopped apple.
Ingredients: 1 (10-oz.) bag shredded carrots 1 (14-oz.) can chickpeas ½ cup raisins or dried cranberries ¼ cup roasted, unsalted sunflower seeds 2 tablespoons olive oil 3 tablespoons fresh lemon juice salt and pepper to taste
Directions: Drain and thoroughly rinse the chickpeas, then add to carrots, dried fruit, and sunflower seeds. Whisk together the olive oil and lemon juice and add salt and pepper, then toss with the other ingredients. Serves 6. Best if eaten within 1-2 days.
Approximate nutrition information per serving (not counting salt and pepper to taste): 210 calories, 8g fat (1g saturated), 120mg sodium*, 32g carbohydrate, 5g fiber, 5g protein.
FOOD TIP: A recent study showed that thoroughly draining and rinsing canned beans in a colander can remove up to 40% of the sodium. This tactic should also work for many canned vegetables. Or, you can buy no-salt-added canned veggies and beans, which are becoming increasingly more available.
Emily Ann Miller, MPH, RD is a registered dietitian and works at a Washington, DC-based independent, nonprofit science organization, where her work is currently focused on environmental and policy solutions to obesity prevention. She also speaks to groups about health and nutrition and provides nutrition education to patients at a free medical clinic that serves low-income, uninsured adults in the Washington, DC area. You can view more of Emily’s nutrition tips and updates by following her on Twitter, @EmilyAMillerRD.
Misfits Seldom Do
"But God chose the foolish things of the world to shame the wise; God chose the weak things of the world to shame the strong." --1 Corinthians 1:27
Read: 1 Corinthians 1
If he were your neighbor, you'd move. If choosing teams, he'd be the one last picked. Without a doubt, on the island of misfits he'd be king. But he didn't care. More bold than beautiful, John knew the act to follow was really the act to follow. So he used whatever God gave him to get his message across to a world in need.
Friends, our bodies are merely tools. In the end, they simply get us from life's A to B. But our short trip was so important that Jesus made His. So this week, let's add how we eat and exercise to the list of strange ways God makes Himself known to those around us. Will you be popular? Maybe not. Regarded or rewarded? It's doubtful. But then again, the only attention that's really important is the attention you're paying to the body God designed for you. So go ahead. Be the last one standing. In a world that disregards the body as a means of praise, you'll be in good company when you don't fit in. Misfits seldom do.
--Jimmy Peña
THE POWER OF THE JOURNAL
Keeping a consistent workout journal is one of the best ways to keep yourself accountable. Here are some of the key things to note in your daily journal:
1 Exercises, sets and reps: Consider this the workout blueprint. Jotting all this down is a good way to ensure that your workouts have structure and that you have a clear plan of what work there is to get done each day.
2 Weight used: Whether it's your own bodyweight or a heavy barbell, keeping track of the resistance you're using serves as a mental note to consistently add more. Whether your trying to add muscle or just get stronger, gradual increases in weight are crucial.
3 Rest periods: How long did you take between sets? The shorter the rest periods, the more intense the workout. If you are lifting heavier, then longer rest periods may be helpful. In either case, keep a careful eye on the clock between sets.
4 Intensity techniques: Did you use drop sets today? Did you have your spotter help you through a few forced reps? Knowing which intensity techniques you're using to make your workouts more challenging will help you continue making gains. Knowing when and how often you're pushing it will also help you keep from overtraining.
>> What else do you keep track of in your journal? Let us know in the comments below, or on the PrayFit forums today.
>> Start a journal - Click Here
>> Got a journal already? Update it today, view other PrayFit workout journals, by clicking here!
Rattle Some Chains
"Then I heard the Lord asking, 'Whom should I send as a messenger to this people? Who will go for us?' I said, 'Here I am. Send me.'" --Isaiah 6:8
We often pray for God to send us where He wants us to go. You've probably said, "Here I am Lord... send me." Well, when Paul was put in prison, he kissed the walls. He figured he had a captive audience. If this is where God wanted him, he was gonna rattle some chains.
So take a look around you. Do you have a captive audience? Oh, you may not be in prison, but perhaps God has cleverly placed you right where He wants you. So do like Paul and kiss the walls. Go ahead, throw away the key and rattle some chains. When you pray, "Here I am Lord, send me", maybe He already has.
--Jimmy Peña
Lord, as we begin a new week, help us see those around us (family, friends, co-workers and fellow gym-goers) as the audience that needs to see You, through us. Help us be obedient, leaving the consequences to you. In Jesus' name, amen.
WORKOUT OF THE WEEK: 10 Minute Abs
After a fun afternoon Super Bowl Sunday with family and friends -- and more buffalo wings and nachos than you care to admit -- a shock-and-awe abdominal routine might sound rather good today, so here you go. Take 10 minutes and crush your midsection with these simple yet effective moves that target your upper and lower abs, obliques and innermost core musculature. The order is more random than you're used to, so pay attention to the rest periods as they come sporadically and less often than would be typical for an abs workout.
Reverse Crunch - 30 seconds Standard Crunch - 30 seconds Double Crunch - 30 seconds Rest - 30 seconds Plank - 1 Minute Rest - 30 seconds Plank - 1 minute Rest - 30 seconds Double Crunch - 1 minute Standard Crunch - 1 minute Reverse Crunch - 1 minute Plank - 30 seconds Rest 30 Seconds Double Crunch - 1 minute
>> VIDEO: For video demonstrations of these exercises, click here.
Sown Up With Love
"He is before all things, and in him all things hold together." --Colossians 1:17
Read: Colossians 1
To imagine God carefully knitting our souls together is, well, tough to imagine. It's easier to picture Him forming mountains than it is to see him fashioning hearts. But nothing in all creation was created with more care. Compared to you, Everest is a mole hill and the Sahara is a single grain of sand. Are the heavens amazing? Absolutely. Does the earth pronounce His splendor? Without a doubt. But only you and I were sown up with one distinguishing trait and something no star above can claim: choice.
And much like an artist puts a signature on his work, God signed us. That's right. In our very cells, God made His mark. But first, remember those goosebumps we talked about earlier this week? I think He made them for times like this. Pictured here is the actual structure of the protein molecule that binds all of our cells together: Scientists call it laminin, but let's just call it love.
--Jimmy Peña
Question: Isn't it amazing how we're held together? From Heaven down to earth, it's all about the Cross. What will you do today to protect what protects you?
WEEK IN REVIEW Revisiting a week's worth of faith- and fitness-building
FAITH
You, He Knitted: After spraying the cosmos with galaxies, He gave you goosebumps
Here I Am To Worship: Lower bodyfat and stronger muscles are just byproducts of obedience
Can't Be Silent: Let your body be the music in the song of creation
What Do You See, Lord?: What can He see in you that you can't see in yourself?
(Laminin source: Louie Giglio's "How Great is Our God")
FITNESS
Workout: Build and burn at home with this quickie workout
Nutrition: Use these fixes to "healthify" your bread pudding
Video: Use this exercise demo to build picture perfect form on a key exercise
Community: Use this topic index to get involved with the PrayFit community
What Do You See, Lord?
"You saw me before I was born." --Psalm 139:16
Read: Psalm 139
Awaiting my turn on a recent TV broadcast, I sat in the green room watching the first hour's guest. A woman -- maybe in her late 50's -- was there sharing her fundraising efforts for the homeless and orphaned. Her reply to the host's last question caught my attention. He asked her why she thought God placed this burden on her heart. Through a flood of tears she said, "I just think God saw something in me I never could have seen for myself."
Wow. It felt like she was accepting an award; honored beyond words. Believe me folks, a child is going to find a home, a meal, or both because of this woman. Her words resonated in my head (and heart) as I took my place on the couch. It was my turn. But honestly, I don't remember the host's first question. I struggled to concentrate. "We're back in 5, 4, 3, 2..."
Sarah, David, Mary Magdalene, Peter. To the rest of the world, outcasts and misfits. Too little, too late. But that's not what God saw.
Is this your prayer? Mine too:
"What do you see Lord? What you can see means more to me than what I can't. So show me. My back is strong. My shoulders are steady. I don't want to be empty-handed. Give me the burden that you see me carrying."
--Jimmy Peña
Question: What has God called you to do? What burden has He laid on your heart? What can we help you pray about today?
FAITH & FELLOWSHIP
You don't have to be in the same room (or gym) with other PrayFit members to meet them. Join in on these discussions, offer encouragement to someone, or start your own thread today!
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Can't Be Silent
“‘I tell you,’” he replied, “‘if they keep quiet, the rocks will cry out.’” –Luke 19:40
Read: Luke 19:28-40
The song of creation. Can you hear it? You and I are God’s special guests in a masterpiece performed in His honor that He conducts. Not only that, He’s given us “first chair.” In orchestra speak, first chair is reserved for the one who is both most capable and responsible, regardless of the instrument they play. You and I are active participants in a grand arrangement entitled, 'Creation.'
When the Pharisees demanded Jesus to quiet the praise of His disciples, He assured them that if the disciples hush, they would literally hear rock music. But the idea of God’s people being quiet is probably as sad a commentary as I’ve ever read…like a father who comes home to a silent family oblivious to his presence, or a mom who has never heard her children say, "I love you." Friends, the God of wonder, who has a beyond-conceivable love and unbelievable future for us is worthy to be praised with everything we have — our minds, our money, our time, and yes, our bodies.
The song of creation. Are you playing it? It’s your life. Your cue! You can’t be silent. He gave you the music. You are the music. Just read the notes and watch the Master. You’re in the first chair. Be amazed…and play.
--Jimmy Peña
EXERCISE IN FOCUS: Push-Up
Our workout of the week, a home-based strength-and-conditioning gem, includes the push-up. Here's a closer look at this staple exercise.
Standard Push-Up | Focus: Chest, shoulders, back, abs
Get into a push-up position with your body in a straight line, feet together, hands wider than shoulder-width apart and your eyes focused on the floor. Press yourself up to full arm extension, keeping your abs tight and back straight. Squeeze your arms and chest at the top then lower yourself to the start and repeat. Don’t bounce your chest off the floor, but rather start each rep when your chest reaches a point an inch or so away from the floor.
Here I Am To Worship
"I will praise you, O Lord, with all my heart." --Psalm 138:1
Read: Psalm 138
Here I am to worship. If it's been a while since you've been to the gym, whisper it to the Lord as you open that door. If you're starting to walk after work with your spouse, pray it together as you take that step. Here I am to worship.
Whatever you do, it's not about the mirror, or lower bodyfat, or the muscle. Those things may happen, they may not. If they do, consider them gifts of obedience and blessings of diligence. But we believe it warms God's heart when we take care of ours. So go ahead. Lift, run, walk, swim, stretch. Have church. After all, you are a temple.
--Jimmy Peña
MENU MAKEOVER: Bread Pudding By Dana Angelo White, MS, RD, ATC
Soaked in sugar, eggs and half-and-half, bread pudding is decadent to say the least. Good news – it’s possible to cozy up with a tasty version of this comfort food for less calories.
Nutrition Facts Classic bread pudding recipes can have over 600 calories and 30 grams of fat per serving. If you’re using doughnuts and buttery croissants instead of bread, you’d be lucky to keep things under 1000 calories.
The basic recipe is simple, combine bread with custard and bake. To lighten things up, you can use smarter ingredients at each stage of the recipe and keep portions to about ½ cup per person.
Bread Dense or sweetened breads will undoubtedly have more calories and monster portions just aren’t necessary. Consider using whole-grain bread for tummy-filling fiber and figure on 4 to 5 cups of cubed bread for 8 servings.
Custard Replacing half-and-half with low fat milk saves 200 calories and 25 grams of fat per cup. Don’t worry about the thinner consistency of the milk -- eggs help thicken the mixture and allow it to bake without separating. For every 2 cups of liquid, add 2 eggs and ½ to ¾ cup of sugar.
Extras Boost flavor (sensibly) with any of these embellishments: • Add 2 cups of fresh fruit or ½ cup of dried fruit • Sprinkle the top with cinnamon and sugar before baking • Mix in ¼ cup dark chocolate chips • Add 2 tablespoons of rum or orange liqueur to the custard
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.
You, He Knitted
"You knit me together in my mother’s womb." --Psalm 139:13
Read: Psalm 139
God spoke, and there was light. He breathed the stars in space and put the moon in place. But you? You, He knitted. Imagine, the God who filled the oceans with water made your eyes to blink. After spraying the cosmos with trillions of galaxies, He gave you goosebumps. (And then you did the same to Him.)
--Jimmy Peña
WORKOUT OF THE WEEK: Build, Burn
Try the following workout to jump-start your week. Build muscle, burn calories...all at your own pace. Everyone has a "best." What's yours? That's what your effort should be everyday. Walk in place with high knees - 1 min. Jog in place - 1 min. Jumping jacks - 1 min. Jog with high knees - 1 min. Rest 30 sec. Push-ups - 30 sec. Straight-arm plank - 30 sec. Standard plank - 30 sec. Push-ups - 30 sec. Rest 30 sec.
Repeat the entire sequence 2-3 times. Perform this workout up to three times per week, allowing 24-48 hours between sessions. For your push-ups, regardless of what type you are doing, count your reps and strive to increase that number from workout to workout.
DVD: Looking for a new program to speed your gains along in 2012? Try the PrayFit 33-Day Total Body Challenge DVD by Lionsgate.
Go Ahead & Follow
"Before the mountains were brought forth...from everlasting to everlasting you are God." --Psalm 90:2
Read: Psalm 90
Someone from tomorrow is praying for me today. (Come again?) Well, like many of you, I have friends on the other side of the world. And yesterday they asked me if they could be praying specifically about anything, and it hit me. I'm sitting on Thursday, they're conquering Friday. I wanted to say, "What's it like tomorrow?"
When Mary Magdalene and Mary the mother of James arrived at the tomb, they were told to go tell the disciples and Peter that Jesus had risen, and "He is going ahead of you into Galilee. There you will see him, just as he told you." (Mark 16:7) Imagine the moment. Yesterday He was dead and gone, today He's alive, and He has just walked the road they needed to find Him. The path is safe.
Wow. If we can pray for each other from different time zones, how much comfort does it bring us to know that God is timeless? He's not only alive in us, but He's been where we're going. Yesterday is dead and gone, but Jesus lives. So go ahead and follow. Someone from tomorrow is praying for you today.
--Jimmy Peña
NEWS: This week, PrayFit's 33-Day Total Body Challenge DVD (Lionsgate) was featured on Beliefnet.com, a faith-based website that reaches over 5 million visitors per month. Click here for the news, then visit our new Press/Media page for related PrayFit hits!
AUDIO: Click here to hear some of PrayFit's most powerful devotionals, as read by author and founder Jimmy Pena.
VIDEO: Not sure how to do some of the exercises we discuss here on PrayFit? No worries. Visit our YouTube page for video demonstrations of many of the at-home moves from our book and DVD.
SUBSCRIBE: If you're not already one of the thousands receiving the PrayFit Daily in your inbox, we urge you to subscribe. Click here to start receiving this free, daily resource, chock full of scripture readings, devotionals, workout plans, recipes and more. (Then urge your friends to do the same...)
NETWORK: "Like" us on Facebook and "follow" us on Twitter to get the latest news, key links and more, or join our forums to start interacting with other PrayFit members today!
Run Your Route
"But Jesus stooped down and with His finger wrote on the ground." --John 8:6
Read: John 8
Question: What do the most gifted, talented football players in the world have in common? Seeing as it's Super Bowl time, I thought I'd ask. Is it their speed? Strength? Endurance? No. It's much simpler actually. They huddle before every play. If they didn't, the receivers wouldn't know where to run, the linemen wouldn't know who to block, and the poor quarterback would be left to scramble for his life. Imagine the chaos, not to mention the penalties. Sure, even though everyone knows the end zone is the ultimate goal, they still have to stop, get their routes and execute.
As Christians, our ultimate prize of Heaven isn't based on our performance. Jesus paid the price and defeated the enemy for us. But our daily walk to victory would be so much more fulfilling, rewarding and effective if we stopped each day to talk and listen to Him. Remember the verse of Him writing in the sand? Try to imagine Him doing that each day for you and me. With a nail-pierced hand, He writes our routes to show us how love wins.
--Jimmy Peña
EXERCISE IN FOCUS: Jump Squat
Our gym-focused Workout of the Week targets your legs and shoulders. One of the most difficult yet beneficial exercises in that routine is the jump squat. This plyometric move recruits fast-twitch muscle fibers in your legs, which are the ones most responsible for explosive strength. Mastering this exercise can help to drastically improve your leg size and shape, strength on other squat-based exercises and boost overall athleticism.
PRAYFIT IN THE NEWS: The world wide web is abuzz with reviews of the PrayFit 33-Day Total Body Challenge. See what the press is saying here.
It Took a Funeral
"The one who believes in me will live, even though they die." --John 11:25
Read: John 11
If anyone had the right to claim credit for the phrase "Today is the first day of the rest of my life" it was Lazarus. Four days gone. Entombed. Lazarus was dead. Then he wasn't. If any day felt like the first to him, this was the one. But it took a funeral to make him feel alive.
You and I are no different. Well, we don't cheat graves, but we are called to die each day, to ourselves. But we can't talk about death without including every aspect of life. Our minds: how we think. Our motives: selfish and proud. And our bodies: how we nourish His temple on earth. If we strive to be obedient in everything including, say, our approach to food, we live better. Conquering our daily life of health requires a daily death of self.
It's tough to live in a grave. Ask Lazarus. His best day was his first day, and so is yours. And it begins at a funeral.
--Jimmy Peña
THE IMPORTANCE OF "PRAY" IN PRAYFIT Research reinforcing the connection between physical and spiritual health The name "PrayFit" isn't an accident. We believe that a deeper connection with the Lord -- which is achieved through daily reading, prayer and fellowship -- is central to your ongoing quest for a healthier body. A recent story lends credence -- actual lab-coat-and-bar-graphs kinda credence -- to this fundamental truth.
A study funded by the National Institutes of Health (NIH) found that individuals who prayed daily were 40 percent less likely to have high blood pressure than those who didn't pray regularly. And a 2011 study of inner city youth with asthma found that those with regular prayer lives exhibited fewer and less severe symptoms.
But the floodgate of research showing the correlation of spiritual and physical health doesn't stop there. Read the full story from the Huffington Post by clicking the link below.
>> HUFF POST: Why People Who Pray Are Healthier Than Those Who Don't
Crusaders
"Lift up your eyes on high and see: who created these?" --Isaiah 40:26
Read: Isaiah 40
What would your super power be? I know, it's kid's stuff, but somehow that question still makes it to the grown-up table. So let's pretend. Would you travel through time? Gain super strength? Or maybe my favorite -- you'd fly. C'mon, how many of us have ever wanted to swoop down and save the day?
But we can't. We can't find the car keys let alone leap tall buildings. Saving the day will just have to wait. But we should remember that while we're not caped, we are crusaders -- crusaders flanked by angels, sent to protect the only thing that will eventually fight gravity and win: our souls.
So if you're feeling grounded and restless, that's okay. This isn't home. You and I were meant for a land far, far away. All we need to do is wait for our Hero to say the day. And guess what? We'll rise up with renewed strength and fly.
--Jimmy Peña
P.S. Speaking of heroes, I'd like to share with you that my dad, Jerry Peña, has lost 40 lbs over the last 5 months. He's done it simply by eating less and walking a little more. And if he strolls by you, just know, there goes my hero on earth. Way to go Pop. I love you.
NUTRITION TIP: A Little White Lie? By Emily Ann Miller, MPH, RD
A number of people I have counseled in nutrition are confused about the differences between brown sugar and white sugar. Some believe that brown sugar is healthier, using the logic that brown (whole grain) bread, rice, and pasta is better than the white (refined) versions of those products.
Actually, brown sugar is virtually equal to white sugar in calories and nutrient content. The only difference is that molasses has been added to brown sugar, which gives it its color and distinct taste. They key to maintaining a healthy weight is to use both types of sugar in moderation.
Emily Ann Miller, MPH, RD is a registered dietitian and works at a Washington, DC-based independent, nonprofit science organization, where her work is currently focused on environmental and policy solutions to obesity prevention. She also speaks to groups about health and nutrition and provides nutrition education to patients at a free medical clinic that serves low-income, uninsured adults in the Washington, DC area. You can view more of Emily’s nutrition tips and updates by following her on Twitter, @EmilyAMillerRD.
PRAYFIT 33: Have you committed to take the PrayFit 33-Day Total Body Challenge? Order your DVD today to start this home-based, body-and-soul makeover, led by PrayFit founder Jimmy Peña. Then, keep up with the rest of the community, or just share your daily progress, at the PrayFit forums. "In just 33 minutes a day for 33 days, we can honor the one who gave us 33 years," Jimmy says.
His Idea
“God’s strong name is our help.” --Psalm 124:8
Read: Psalm 124
If possible, forget the idea that when we're healthy, we're better at work. Try to ignore the fact that when we take care of ourselves, we're better for our families, kids and spouses. Block all that out for a second. Focus on this short and simple command: "Honor God with your body." Vain, you say? Petty? Too temporary? It would be if it were my idea. But it isn't. It's His.
Recently at church, we sang praises. We listened to a sermon about the importance of praise. Then we offered Him praise through the giving of our tithes and offerings. All good. All expected. All right. But then the Pastor returned to the podium, rubbed his belly and jokingly bragged about the oversized meal and game he was about to enjoy. He even prayed that it wouldn't be too healthy. I found myself squeezing my wife's hand.
Now, maybe I'm sensitive. I admit, perhaps my feelings are exposed because my life's work revolves around health as a way to praise God. But friends, listen up. Our best effort at health is not a good idea because of the benefits it brings, it's a good idea because God said it. In the end, we're not loved because we're successful at it, nor because we plead forgiveness if we fail at it. He loves us regardless. But shouldn't we be doing one or the other?
--Jimmy Peña
WORKOUT OF THE WEEK: Shoulders & Legs
Many of our workouts are geared for the living room, but for those of you that are gym-goers, this one's for you. An odd combo you may not be used to involves training legs with shoulders. But we think you'll enjoy it as much as we do. You're going to hit legs first then attack shoulders. The top-to-bottom approach is so satisfying we think it just might become one of your go-to routines for two areas of your body that are important for different reasons.
With your shoulders, greater muscle tone goes a long way toward defining your torso's silhouette, giving the appearance of a smaller waist. But regular training of your shoulders is also a great way to bolster your resistance against injuries that can spring up suddenly with these complex, yet delicate joints. And training your legs intensely not only has tremendous athletic benefits -- those who are stronger on the squat tend to perform better on sprint and agility drills -- but these large muscles help your body to burn more total calories, both during and after your workouts.
Try this routine and post your responses in the comments below or at our forums.
Legs Squat (Smith or free-weight) - 4 x 6,8,10,12 Leg Press - 4 x 8,10,12,15 Romanian Deadlift - 4 x 10,12,15,20 Jump Squats - 4 x 20
Shoulders Overhead Press - 4 x 6,8,10,12 Upright Row - 4 x 8,10,12,15 Dumbbell Lateral Raise - 4 x 10,12,15,20
--Prior to training, perform a dynamic warm-up to raise your internal body temperature and to prepare your joints for the work ahead. Try 5-10 minutes of running in place, jumping jacks and jump rope, for example. Then, do a few light sets of the first exercise for each bodypart before your "working" sets.
NOTE: You'll notice that, on most exercises, the target number oreps increase with each successive set. This is called a reverse pyramid. This allows you to lift the heaviest weight early in the set, when your strength levels are highest. Then, as you fatigue, you can lower the weight to allow for more reps, which recruit additional muscle fibers and provide additional blood flow. This also adds volume to the workout, meaning more calories burned during your time in the gym. For each rep range listed, select a weight that brings about failure at that number. Failure is the point at which you can no longer complete clean repetitions on your own.
EXERCISE DESCRIPTIONS: To see some of these moves in action, visit exrx.net, one of the web's largest resources for exercise demos.
Pledge Allegiance
"...and by His stripes we are healed." --Isaiah 53:5
Read: Isaiah 53
Driving along the canyon in Los Angeles this week, I came across a tall, old tree in the front yard of a beautiful home. Next to the tree stood an equally tall flag pole. Now, most days I probably wouldn't have noticed, but as I went by I realized the flag was tangled around some branches, evidence of some recent high winds. Now, you may be just like me, but something stirs inside when I see the stars and stripes helpless like that. I don't know, but our symbol of freedom shouldn't be stuck to a tree. It was wrapped so tight in fact, I literally said to myself, "Oh, someone has to climb up there."
With amazing pity for my crimes and yours, our Freedom willingly crawled up that old rugged cross. We were helpless, so someone had to climb up there. And Jesus, with His scars and stripes, embraced it.
--Jimmy Peña
PRAYFIT: WEEK IN REVIEW Use this quick-access guide to the week's greatest hits
>> WHO WANTS THE BALL?: If God had a blackboard, He'd mark our path straight to the cross
FITNESS >> WORKOUT: Use this mini-program to build strength and shape in your calves
>> TIPS: Courtesy of Health.com, 51 ways to fight fat
>> RECIPE: Roasted Brussels Sprouts with Apples and Onions
>> STATISTICS: How closely related are obesity and heart disease?
33 DAYS: How have your New Year's resolutions held up? We're eyeballing the end of January (and heading into the weekend) and some of you may be starting to see your motivation wane. We've got just the cure. Jump start your routine all over again with our 33-Day Total Body Challenge DVD (Lionsgate Entertainment), hosted by PrayFit founder Jimmy Pena. This structured routine calls for 33 minutes a day for 33 days, honoring the One who gave us 33 years, and includes weekly devotionals to inspire and invigorate your efforts. Click here for more information!