Since 2009
THE PRAYFIT DEVOTION
DEFAULT REACTION
February 7, 2011 Quote of the Week
"Can you imagine a life without fear? What if faith, not fear, was your default reaction to threats?" --Max Lucado
WORKOUT OF THE WEEK: Toes to Head
The surest way to exact positive change in your body is to incorporate resistance training. The good news is that you don't need access to a weight room to get a good workout. By using your own bodyweight, you can get a full-body session that will build strength, add muscle and burn bodyfat. The bonus? It'll just take a few minutes.
This 10-minute routine works your body from your legs up! Rest only as long as it takes to get into position for the next move. Once you get through the routine, repeat it if you have time...and the energy.
Jog in place: 1 minute Bodyweight squats: 1 minute Jump squat: To failure Wall squat: 1 minute hold Push-ups (standard or modified from knees): To failure Straight-arm plank: To failure
[exercise in focus]
Straight-arm plank | Target: Core The straight-arm plank is basically holding the top portion of a push-up. Hold the position as long as possible, keeping your abs, lower back and glutes tight. Within the context of this workout -- following push-ups and squats -- this move is incredibly difficult.
GOING BACK
February 4, 2011Read: John 4
"A woman from Samaria came to draw water. Jesus said to her, 'Give me a drink.'" -- John 4:7
Call me sentimental, but today marks a year to the day of my neck surgery. Today's check-up gave me assurance of a successful operation and my physician sent me away with a clean bill of health. To celebrate, I wanted to train. But on my way to the gym, I first walked to the edge of the rehab pool. Corny, sure. But I gave my life to that water, and it returned the favor. So I guess I went back to say goodbye.
You know, I wonder if the woman ever made her way back to that well, or if Peter ever wandered off alone to dip his toe in the sea of Galilee, remembering his stroll on the water. But whether it's to remember where you've been, or what you were given, going back does a body (and soul) good. Do you need to go back? If so, go ahead. Find your well, your shore, or your pool...and just thank God for living water.
--J.P.
QUIZ KEY
Yesterday, we dished you five "true or false" questions on fitness and nutrition. Still wondering how you did? Here's the answer key:
1. You burn more calories warming the body than cooling it. TRUE 2. You cause more muscle damage walking downhill than struggling to walk uphill. TRUE 3. The longest muscle in the body is the sartorius. TRUE 4. Stretching doesn’t prevent injury. TRUE 5. The safest time of day to have a cheat meal is immediately following a workout. TRUE
PRAYFIT: A WEEK IN REVIEW Revisiting a handful of healthy-living tips
WORKOUT: A simple superset can do wonders for your arms
NUTRITION: Is it possible to have sides that are slammed with flavor and health?
CAPTIVE AUDIENCE: PART II
February 3, 2011Read: John 1
"And the word became flesh and dwelt among us..." --John 1:14
Yesterday we wrote about a wild bald eagle that shows up in the most unexpected of places: the zoo. According to wildlife experts, this majestic male is likely fond of a female eagle being held in captivity. But what we didn't touch on was the reason she can't be set free: she's injured and too vulnerable to survive in the wild. So, he comes to see her. For reasons he doesn't understand, she can't follow him. So he comes down to her level, because she can't get up to his.
Those eagles sure are making it hard for us to think about anything else. Imagine, God did more than pay a visit, He made our home His own. He opened earth's door, stepped inside and threw away the key. He breathed our air and slept on the dirt. The thought of us trying to survive on our own was enough to kill him...so He stayed.
--J.P.
TRUE OR FALSE Time to test your healthy-living acumen
1. You burn more calories warming the body than cooling it. 2. You cause more muscle damage walking downhill than struggling to walk uphill. 3. The longest muscle in the body is the sartorius. 4. Stretching doesn't prevent injury. 5. The safest time of day to have a cheat meal is immediately following a workout.
How did you score? Find out the answers tomorrow.
CAPTIVE AUDIENCE
February 2, 2011Read: Isaiah 40
"They that wait upon the Lord will renew their strength. They shall mount up on wings as eagles." --Isaiah 40:31
For a couple weeks now, the Orange County Zoo has had a special guest come to visit. Every day, a wild bald eagle has been seen perched on a tree overlooking the eagle exhibit. And each time he draws near the enclosure, he can be heard vocalizing with the birds below. Imagine, a majestic bald eagle, free and able to go anywhere in the world, is most content near the captive. Why? Simple. He's in love. Experts say the wild eagle has an infatuation with a female eagle inside the enclosure, even though the two will likely never meet.
Makes me think...In all His majesty and freedom, nothing captures God's attention like you and me. He shows up in our days, loves to talk with us, and He never leaves our sides. Why? Simple. He's in love. The object of His affection? Us. And like it says in Isaiah, although at times we feel trapped, if we wait on Him, we'll do just like that eagle...and fly.
--J.P.
HEALTH, ON THE SIDE Side dishes are supposed to be an accompaniment, but many favorites can jam in more calories than you want for an entire meal. Lighten up your plate with these healthy (but still delicious) substitutions.
Instead of: French fries Choose: Oven-baked fries The Payoff: At least 30 percent less fat
Instead of: Mac and Cheese Choose: Rice Pilaf or 5-Ingredient Cheesy Rice The Payoff: A healthy reduction in fat, cholesterol and calories.
(If it’s mac and cheese or bust, try our tips for lightening up your favorite recipe.)
Instead of: Mashed potatoes Choose: A baked sweet potato or sweet potato oven fries The Payoff: Half the calories and piles of vitamin A
Instead of: Butter-drenched vegetables Choose: Roasted seasonal veggies The Payoff: Big flavor for a fraction of the fat and calories
Instead of: Creamy salad dressing Choose: Vinaigrette The Payoff: Healthier fats and 40 calories less per tablespoon
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.
DROP IT
February 1, 2011Read: Exodus 4
"The Lord said, 'Throw it on the ground.' Moses threw it on the ground and it became a snake, and he ran from it." -- Exodus 4:3
Yesterday's quote of the week ended with a question: What will good health cost you? In fact, we believe that it's only when we see our health as an offering does that question make sense.
You know, Moses was reluctant to part with his staff, but when he finally laid it down in obedience, it became the rod of God. It wouldn't be long before Moses used it to part the Red Sea. Abraham was asked to lay down his own son upon the alter, and Peter was asked to lay down his nets after catching nothing all night.
Put simply, God is honored by what we're willing to lay down. What are you holding that's keeping you from living a healthier, more abundant life? Whatever it might be, just know that Moses, Abraham and Peter know first hand that it's alright to let go.
--J.P.
MAKE A LIST Wanting to take back your health? Are any of these things holding you back from spending more time having fun with your family in physical activity and games?
Television Computers (facebook, twitter) Ipods Cell Phones Work Friends
If what you're holding is or isn't on this list, ask God to help you prioritize your life so that your health is in line with what He intended for you. Then, begin making practical, daily steps to let go of those habits that keep you sedentary or occupied when you could be more active and healthy. If you need prayer in this area, let us know and we'd love to pray for you. Please go to our prayer request forum here on our website.
FEATURED WORKOUT JOURNALS:
AndrewBranson11: Day 1 of the PrayFit program
PrayFit El Paso: Our first official group getting serious in 2011!
HEALTH COSTS
January 31, 2011 Quote of the Week
"If our health is a means of praise, and if praise demands a sacrifice, what will it cost you?"
--J.P.
WORKOUT OF THE WEEK: ARMS
Don't wait until springtime to start working on your summertime arms. In just 10 minutes, you can start building arms worthy of the sleveless summer days to come. Try this time-efficient, biceps and triceps combo. All you need is the end of a couch or bench and a pair of light dumbbells.
Biceps curl -superset with- Overhead extensions
Bench dips -superset with- Preacher curl*
*To perform this move without a preacher bench, simply hang your arm (or arms) over the couch, with your armpits flush to the top of the cushion.
>> For each exercise, perform as many reps as you can with the selected weight. Perform your reps quickly, but cleanly, and to failure. Go through the listed routine once, or twice if you want an even tougher workout. The next time you do this quick workout, begin with the opposite muscle group.
[fit terms]
SUPERSET: A superset is two exercises performed back to back with little to no rest between moves. Superset means go from one exercise to the next, resting only as long as it takes to get set up for the next move. This increase in intensity helps you to burn more calories during your workout. Performed as they are here, using opposing muscle groups, supersets allow one muscle group to recover while the other is working and can result in greater strength, muscle quality and density.
TO KNOW JACK...
January 28, 2011Read: Hebrews 12
"No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Therefore strengthen your feeble arms and weak knees." --Hebrews 12:11-12
We thought it only appropriate to end the week with a word about one of the pioneers of fitness, Jack Lalanne. Truly, we doubt we'll say anything that hasn't already been said or written about what Jack did for the world of health and wellness. And if Jack taught us anything, it's the simple fact that you can lead a long, healthy, vibrant life through regular exercise and good food. But alas, his passing teaches us that life is not about the body.
You know, today at a traffic light, as I was thinking about Jack's life and tonight's entry, I watched a young lady in a wheelchair actually pulling the wheelchair of a blind person along the crosswalk. A timely reminder that from the strongest and fittest, to the weak and blind, we're all in dire need of a Savior.
Jack swam pulling boats. Others pull a friend's wheelchair to the next bus stop. From my vantage point, both required an equal dose of uncommon strength. Thankfully, it's God's grace that pulls us to safety.
--J.P.
PRAYFIT: WEEK IN REVIEW A look back at a week of healthy living tips
>> WORKOUT: Master the push-up in minutes a day
>> NUTRITION: Three eggs a day -- doctor's orders
>> OUTREACH: Interested in having Team PrayFit help you start your own fitness ministry? Write us at [email protected].
>> NUTRITION: A closer look at the health-packed, unsung hero of the citrus family -- the lemon
PRAYFIT IN PRINT: Don't delay your fitness goals any longer. End your week by setting up success for the next by picking up a copy of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days." Authored by some of the best minds in faith and fitness around, "PrayFit" provides daily devotionals that are accompanied by a bodyweight-based exercise program that you can do in the comfort of your own home. The book also includes meal plans, healthy living tips and additional resources to help you tie it all together. To pick up a copy for yourself or a friend, visit Barnes & Noble or Amazon today!
TEMP HOUSING
January 27, 2011Read: 2 Corinthians 4
"So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, and what is unseen is eternal." --2 Corinthians 4:18
During a recent book tour and business trip, I spent a couple weeks in a particular city helping an important client. He was gracious to put me up in a very nice condo while I was there. But, despite my short stay, anyone who knows me knows I don't travel well, and the more like home I can make things, the better. So Loretta sent me with my favorite movies, books, my pillow...basically, anything from home I could fit in my carry-on, I took.
But no matter how much I tried, that condo still felt foreign. Despite what I dressed it up with, it was nothing more than temp housing. Nonetheless, I kept it as clean as possible during my stay simply because of the client I represented.
You know, there's a reason why this world feels foreign, and these bodies like temp housing: they are. But because of Who we represent, best we can do is take care of them during our short stay. We'll be home soon enough.
--J.P.
LEMON DROPPED
What’s better than the tangy and sour pucker of a juicy lemon? I love them so much I’ve got my own lemon trees. There’s more to this fruit than just lemonade — learn why these citrus fruits are so good for you, and how to use them everywhere from appetizers to desserts.
What, Where & When Brought to North America by Christopher Columbus, lemons played a very important role for centuries, providing vitamin C and protecting sailors from the nutrient deficiency known as “scurvy.”
California and Florida are the leading producers in the U.S., with peak season running through the winter months.
Lemon trees can be identified by electric green and oval-shaped leaves (they make beautiful greenery for flower arrangements). When producing fruit, the tree’s tiny white flowers omit a citrus perfume as they bloom.
Common varieties include Eureka, Ponderosa and Lisbon. A slightly less well-known variety is the Meyer lemon, a crossbreed between a lemon and an orange. Native to China, the juice is sweeter and less acidic. They’re divine for salad dressings, sauces, drinks and desserts. You’ll typically find these lemons in your grocery store in the early spring.
Nutrition Facts The juice of one lemon packs in the flavor for only 12 little calories and more than 35 percent of your daily needs for vitamins C. Lemons also contain fiber, B-vitamins, magnesium, health-protecting flavonoids, and the antioxidant limonene. Limonene is believed to have anti-cancer properties, but more research is needed.
What To Do With Lemons Lemons are so extraordinary because they know no culinary boundaries. From sweet and savory, cakes and cookies to main courses and cocktails, the juice, pulp and peel add the perfect hint of brightness and acidity. Use the juice to perk up sautéed or roasted veggies or melt down with sugar to make lemon simple syrup for drinks and desserts. Use the grated zest to liven up cream cheese, give flavor to marinades, or add flecks of flavor to cookies.
Shopping Tip Choose lemons that are bright yellow, firm, plump and heavy for their size. Store for up to a week at room temperature or in the refrigerator drawer for 2-3 weeks.
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.
POWER AND STRENGTH
January 26, 2011 "We can be tired, weary and emotionally distraught, but after spending time alone with God, we find that He injects into our bodies energy, power and strength." --Dr. Charles Stanley
In "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days," we advocate spending a few minutes each day working on faith and fitness. No matter what time of day you choose to do this, life can make it difficult to muster the motivation to work on either. Long work days, kids running you ragged, all-night study sessions, brutal commutes, bad sleep -- even amidst the status of a life lived well, cracking open your bible and then working up a sweat may seem such an extraneous and wholly dispensable chore. But by making that time and keeping that morning meeting with the Lord, you will be amazed at what you are able to accomplish, not just for the workout that follows, but for the day ahead. Energy, power and strength -- byproducts of a commitment to faith and fitness. Dr. Stanley was on to something.
WE'RE PACKED AND READY
During a recent interview about the book, we were asked if we traveled to churches and groups to discuss faith and fitness. And our answer was a resounding "Yes." And so we'd like to share the same with you. Please talk to your Pastor or church leaders. Give them a book and reach out to us to discuss the Prayfit Team visiting your community. We're packed and ready to help you and yours take back your health for the Lord. Remember, something so fearfully made deserves more attention and upkeep than what we as a nation of believers are giving. And we want to help.
>> PRAYFIT JETSETTERS: To invite PrayFit to your church, or for help setting up your own PrayFit ministry, contact us at [email protected].
BY THE NUMBERS
215: Number of calories burned in 30 minutes of rigorous weight training.
STATE OF OUR UNION
January 25, 2011Read: Daniel 2
“Praise be the name of God for ever and ever... He sets up kings and deposes them.” –Daniel 2:20-21
Regardless of whether you agree with the president's policies or not, the idea of the State of the Union speech is pretty awesome. It’s a time for the president to share with the country the progress that has been made in the last year, as well as an opportunity to lay out strategies on how things will improve. More than anything, this speech allows the president a chance to acknowledge that he hears the cries of the people while asking them to embrace his plan.
You know, with each new day, we’re able to address our own state of the union; of our personal relationship with Jesus Christ. If we think listening to our president is cool, how amazing is it that we can hear from the founding Father Himself? And you can bet your soul He hears the cries of the people, and He asks the world to embrace his plan.
And so Lord, we do pray for our President. Help him realize that a better state of the union will always begin with one nation under God.
--J.P.
EGGS & CHOLESTEROL: THE SIMPLE TRUTH
Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days," (Regals Books) is a big fan of the good ol' egg, and not just because he makes a mean omelette.
"I firmly believe in eating at least three whole eggs per day as research shows that whole eggs boost muscle size and strength and that those eating eggs for breakfast lose more body fat than those not eating eggs," Stoppani says. "But many people worry about the cholesterol in eggs. As I always tell you, the cholesterol in eggs won't necessarily raise your bad cholesterol levels."
Stoppani's take has been met with skepticism by some but new research is showing that he is dead on in his assessment. Studies cited by researchers at UC Berkeley point out that there has been no conclusive link between egg consumption and heart disease, except in people with diabetes. The researchers also point out that dietary cholesterol only raises blood cholesterol in about one third of people and that a resulting rise in "good" cholesterol, or HDL, offsets any potential damage from a rise in LDL.
For more on this study, visit the source article at UC Berkeley here.
For more tips on healthy eating and training for size, strength and athleticism, visit www.jimstoppani.com.
>> GET PRAYFIT!: "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days," is out on bookshelves now. In it, readers will find two, progressive 28-day bodyweight-only exercise programs, accompanying daily devotionals and the meal plans to tie it all together. To pick up a copy for yourself or a friend, visit Barnes & Noble or Amazon today!
A HEALTHY REFLECTION
January 24, 2011Read 1 Corinthians 11
"Follow my example as I follow the example of Christ." --1 Corinthians 11:1
Quote of the Week
"Good or bad, may we never let our fitness be a distraction from our witness."
--J.P.
WORKOUT OF THE WEEK: MASTERING THE PUSH-UP
A few days ago, we got a question about the push-ups in Week 2 of the book, "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days." Whether you're new to the exercise or you're a seasoned athlete, the push-up is a tough but fantastic exercise that targets your chest, shoulders, triceps and to a lesser extent your core musculature. So mastering it, even through the initial road bumps, is a good idea.
>> Try this. Begin your push-ups in standard position and perform as many as you can -- even if it's just a few. Then, when you can no longer do push-ups in this position, move to the modified version, where you let you knees rest on the floor. When you fatigue at the modified version, you can continue with incline push-ups, where your hands rest on an elevated surface such as a table, chair or low wall.
Rest only as long as it takes to get into position for the next move. After complete failure, rest 1-2 minutes and then repeat the sequence or move to your abs or even additional cardio. Be sure to record your effort, then beat that performance the next day and for the rest of the week.
>> VIDEO: Standard Push-Up
>> VIDEO: Incline Push-Up
WHAT DID YOU EXPECT?
January 21, 2011Read: 1 Chronicles 4
“Oh Lord, that you would bless me indeed and increase my land. Keep your hand upon me and protect me from the evil one, so that I may not cause pain.” –-1 Chronicles 4:9-10
Most news networks finish their broadcast on a lighthearted note, and if you missed this one, allow me. A high school basketball coach was bet by the students that he couldn’t make a shot from half court. If he made it, they’d give him courtside tickets to the NCAA Final Four Tournament; a crown jewel to many a basketball fan. But in order to make it to the promised land of hoops, he’d have to make the shot…blindfolded.
Okay, I’ll be quick…he made it alright. I mean, they gave him the ball, he dribbled it a couple times and woosh…nothin’ but net. The students went crazy, partly because it was an unbelievable shot, but also because they never had those tickets in the first place (oops!). Improbable odds with an impossible prize.
You know, I wonder what Noah thought, when he felt that first drop of rain. Or the look on Peter’s face when his boat was sinking from all the fish he caught. I’m sure any doubts were either washed away or grilled.
Friends, it’s time to pray big and give God the ball. He can make our one-in-a-million shots with our eyes closed. JP COZY FOODS FOR THE SNIFFLES By Dana Angelo White The Food Network's Nutrition Adviser and Prayfit Contributing Dietitian
There are countless supplements that promise to cure the sniffles, but they can be waste of money, or downright dangerous. You can’t go wrong with the real thing: fresh foods. Here are 5 cozy recipes packed with nutrients to help your winter woes.
Mexican Chicken Soup Soothe a scratchy throat with a warm bowl of soup. The protein-rich broth helps achy muscles, while canned tomatoes and fresh veggies pack in the antioxidants.
3-Bean Chili When made with the right ingredients, chili is a warm and bubbly superfood! Meat and beans are packed with zinc, a mineral that helps with immune function. Don’t count out a kick from chili powder to help clear out those sinuses.
Ginger-Spiced Hot Chocolate Get comfy with a mug of hot chocolate. Ginger and cocoa contain inflammation-fighting antioxidants and ginger can help tame an uneasy stomach.
Lemon Pasta with Roasted Shrimp Nothing says comfort like pasta. Toss it with protein-packed shrimp and fresh lemon for a dose of vitamin C.
Quinoa with Garlic Pine Nuts and Raisins Quinoa and pine nuts are good sources of zinc and dried fruit, like raisins will help you get more iron, another important mineral for your immune system.
TELL US: What’s your go-to food to beat the winter sniffles?
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition
(source:http://blog.foodnetwork.com/healthyeats/2011/01/20/cozy-foods-for-the-sniffles/#more-20923)
OFF COURSE
January 20, 2011Read Psalm 16
You make known for me the path of life- Psalm 16:11
Ever taken a wrong turn? Of course, right? But if you're a marathoner, taking a wrong turn means you're off course. And that's exactly what happened to a Japanese marathoner last week. After a grueling 25 miles and leading with less than 200 meters from the finish, somehow he lost sight of the course. He turned right and those behind him went straight. It was tough to watch.
Now, many would see that story and expect a "gotta finish strong" theme. Or maybe since he righted his wrong and got back in the race, a "never quit" story would have sufficed. I admit, both came to mind. But actually, what grabbed my attention even more were those that were running right behind him. When he changed directions, they never doubted or veered. Even though he was ahead of them, it wasn't him they followed.
From jobs, school and health, despite where the world tries to lead us, may we follow theirs in the long races we run.
LADIES: LOWER BODY TIP For those who are hoping to tighten and tone your lower body, especially the tush, make sure the exercises you're selecting allow for full hip extension. Leg presses and hack squats are fine and do incorporate the glutes, but they fall short of full hip extension (think of rising from a squat to a full standing position). It's that last bit of effort that makes the most difference in that upper hamstring and glutes area. Try bodyweight squats, lunges and step-ups to make sure you're fully engaging the entire backside.
IN A FOOD FIGHT
January 19, 2011Read: 1 Corinthians 9 "And everyone who is striving, has self-control in all things." --1 Corinthians 9:25
At PrayFit, we place a great deal of emphasis on healthy eating habits in order that you might live more abundant lives. Now of course, we believe that this life is vapor-quick and that no matter how many good foods we eat or bad foods we avoid, our days are numbered. Let's face it, food can't save us.
And many say, "Since life is so quick, why not eat up?" We say "Since life is so brief, why not stay the course?" Think about it: Where does God live? He lives inside of us. Our bodies are his dwelling place, right? How much respect are we showing if we have a willful disregard for what certain foods, not to mention what certain amounts of foods, can do to our bodies? Again, this won't translate into long-lasting change unless you see healthy eating as an act of obedience.
Now, we're not saying we can't enjoy food -- even the cheat kind -- but too many of our friends and siblings, parents and kids are struggling in a battle against food-related illness. And we'll lose the fight unless we...
--push away from the table sooner --shop smarter --teach our kids portion control --put up a fight
Besides, God didn't design us to be at the mercy of food. Of everything He created, we're his top priority. Let's learn to eat in such a way that pleases Him.
--J.P.
DANA'S HEALTH FOOD QUIZ
PrayFit nutritional consultant Dana Angelo White, MS, RD, is the best in the business when it comes to helping people develop healthy eating habits. A stickler for education, Dana came up with this simple quiz to gauge just how much you know about the difference between processed foods and fresh foods.
1. Which typically contains the most additives and preservatives?
A. Frozen dinners B. Sugary cereals C. Canned tuna
2. Which is lowest in sodium?
A. Frozen pizza B. Frozenvegetables C. Canned soup
3. Which preservative is typically used to add color to hot dogs and lunch meats?
A. Xanthan Gum B. Sodium Nitrite C. Citric Acid
4. On food packaging, "natural" means...
A. Nothing B. The ingredients meet federal requirements C. The ingredients come from nature
RESULTS
Add up your score based on the following points system: 1. A: 5 points; B: 3 points; C: 1 point 2: A: 3 points; B: 5 points; C: 1 point 3: A: 1 point; B: 5 points: C: 3 points 4: A: 5 points; B: 3 points; C: 1 point
Your Score:
15-20 Points: All About Fresh You know better than to mess with frozen pizzas and breakfast sandwiches and instead opt for mostly fresh ingredients and the healthiest of processed foods like frozen veggies, canned tomatoes, dried fruit and whole grain crackers.
10-14 Points: On the Fresh Track While you may not always be making it to farmers’ market or produce aisle, your diet has a healthy balance of fresh and packaged foods.
4-9 Points: Packing in the Preservatives A quick lesson in fresh foods 101 would do you some good. Pay closer attention to those labels and tally up the sodium count, are you getting way more than you need?
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.
FIT TOGETHER
January 18, 2011Read: Matthew 18
"For where two or more gather in my name, there I am with them." --Matthew 18:20
Among the things I miss most about playing sports in high school and college, would be those times when coach would huddle us up to give us words of motivation. We'd all take a knee, and at the end, he'd say, "Everybody in." He'd put out his hand, and we'd stand to put ours atop his. At that very moment, there was nothing more important. I learned then that powerful things happen when people come together with a common purpose and a serious plan.
I thought of those old memories today because a small group from El Paso formed a new PrayFit huddle this week. They're teaming together to share faith, fitness and accountability because they know our health is an obligation as well as a means of praise.
Speaking of small groups, we don't know what all was said among the disciples in the upper room, on shorelines, or on hillsides, but something tells me they huddled. When it was time to get everyone's attention, I like to think they brought it in real close like teams do. After all, if our faith had a team, they were the first string. And to think, what they said to each other before that first huddle broke, eventually got to you and me. Common purpose, serious plan. Powerful.
--J.P.
DID YOU KNOW?
In this country, there are just as many people who exercise regularly as those that don't. In a study conducted by the Centers for Disease Control and Prevention (CDC) in 2009, 35% of adults 18 years and older were found to engage in regular physical activity. The same study showed that a full 33% engaged in zero leisure time activity at all.
So if you're part of the 35%, then bravo. But this shows that some 65% of Americans do not exercise regularly.
Care for another stat? According to the CDC, 34% of Americans 20 and over are obese.
The message is clear: it's time for us to get moving.
Source: CDC
>> SHOP: Looking for PrayFit in print? Read more on "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days" by clicking here, or visit Barnes & Noble or Amazon today!
>> CALLING ALL KENTUCKIANS: If you're from the Louisville, Kentucky area and are following us here on PrayFit.com, reading our book or have rededicated yourself to faith and fitness in 2011, we want to hear from you! Contact us at [email protected] for more details on an opportunity to share your story.
>> SUCCESS STORIES: Whether it's completing your first 5K, doing your first pull-up or getting your cholesterol down, we want to hear your success story. Share with the PrayFit community by clicking here.
SPECIAL FORCES
January 17, 2011Read: Psalm 18
"He rescued me from my powerful enemy, from my foes, who were too strong for me." --Psalm 18:17
During a recent trip, I met an incredible individual. Today he's a successful businessman, but years ago he was invisible. A former member of the elite Delta Special Forces, he was trained in the dark arts of hostage rescue. They had one primary mission: To get behind enemy lines, set captives free and bring them home.
He explained that just to be considered for Delta, he was dropped into unfamiliar territory and instructed to get from point A to B as fast as possible which often took days. At each checkpoint, he had no idea if he had reached it in time or how many more days were left in the test. Along with discouragement to continue, all he was given was a new destination and the opportunity to quit.
As he talked, my mind wandered. Our life can sometimes feel like that selection process. We're dropped into unfamiliar territory, discouraged daily, without knowing when it all will end. But we'd be wise to remember that with Jesus in our hearts, we've already been rescued. Unnoticed and disguised as a human, He stepped onto foreign soil to set us captives free. Because He did, we don't quit.
--J.P.
WORKOUT OF THE WEEK: Full-Body Dumbbell Blast
While bodybuilders tend to specialize, training individual bodyparts on certain days of the week, there are a great many people who are forced to multi-task. Short on time but high on motivation, some prefer to get as much done as they can, in as little time possible. This short, full-body workout, which requires little more than a set of dumbbells and some floor space, will call your entire musculature into play in 10-15 minutes.
Using the same light-moderate pair of dumbbells, go from one exercise to the next without rest. Simply do as many reps as you can of each exercise. After the last exercise on the list, go ahead and rest 2-3 minutes then go through the circuit again, for a total of three times maximum. You can perform this workout 2-4 times per week, depending on experience.
Dumbbell Squat to Overhead Press Dumbbell Squat to Upright Row Two-hand Bent-Over Dumbbell Row Dumbbell Curl Floor Dumbbell Chest Press * Weighted (Dumbbell) Crunch
* Feel free to substitute dumbbell bench press if you have a bench available.
>> FEATURED WORKOUT JOURNAL: TrooperG | Running + PrayFit
NAME DROPPER
January 14, 2011Read: Mark 9
"I tell you the truth, anyone who gives you a cup of water in my name because you belong to Christ, will certainly not lose his reward." --Mark 9:41
All week long, I've had this thought running through my mind: He who knows us best, loves us most. I'd like to break it down, if I may.
"He who knows us." Have you ever considered that God actually knows you? If someone famous knew you, how would that make you feel? You'd likely want to do a little name-dropping now and then, huh? Come to think of it, over the last few years, I've met some pretty big stars, but I bet not one of them can actually glance up at the sky and count them. But God can.
"He who knows us best." We all have close friends, spouses, parents, and siblings. Some of us even have twins! But nobody -- and I mean nobody -- under the sun knows you better than the Son Himself. From thoughts we haven't even thought to the ones we wish to forget, He knows us best.
"He loves us most." Here's the kicker. He actually loves us. He doesn't like us or tolerate us. He doesn't excuse us or simply endure us. He loves us. More than you love your kids, your husband or grandmother. Imagine?
You know, it's really not a matter of how far we'll go in this life, but more about where we'd be without Him.
I feel like name-dropping. How 'bout you?
--J.P.
DID YOU KNOW? Consider the Cost
Three hundred billion dollars. That's a "3" followed by 11 zeros. Forgive the food reference, but that's a lot of cheddar. Sadly, this number now represents the amount of money that the U.S. and Canada combine to spend each year on obesity and weight-related problems. And since we insist on being better whenever possible, it's worth noting that $270 billion of that price tag rests with the U.S.
The $300 billion total cost in the United States and Canada is the result of: increased need for medical care ($127 billion); loss of worker productivity due to higher rates of death ($49 billion); loss of productivity due to disability of active workers ($43 billion); and loss of productivity due to total disability ($72 billion), said the Society of Actuaries (SOA).
This number, while staggering, should serve to motivate you in 2011. Let's strive to be part of the solution, rather than part of the problem.
Source: Business Week
GET-LEAN RESOURCES:
VACANT HEART
January 13, 2011Read: 1 Corinthians 3
"...the spirit of God lives in you." --1 Corinthians 3:16
Image is everything, right? Just ask those who worked at the Ritz-Carlton during the depression. After the crash of 1929, when neighboring store fronts were closed and out-of-business signs were in full view, it was business as usual at the Ritz (or so it seemed). Management asked the few remaining staff to turn on all the guest room and ballroom lights, so it would appear from the streets that the hotel was unaffected by the economic tragedy when, in truth, the heart of the hotel was empty.
Can you relate? I know I can. If you're like me, you sometimes turn on your smile and muster up that charm in order to hide what's really going on inside...or what's not. We don't want anyone to know when we're low on energy, short on answers and slow to joy. No matter what, we're open for business!
But God knows our hearts and loves us despite them. He understands when we feel empty, and filling that vacancy is His specialty.
--J.P.
5-STEP FRIDGE MAKEOVER
Body makeovers start in the kitchen. So for 2011, it’s out with the old and in with the new for your fridge and freezer. We’ve got five things to scratch off your shopping list and five fresher, healthier, and more affordable things to put in their place.
OUT 1. Sugar-sweetened soda 2. Yogurt with artificial sweeteners 3. Imported, out-of-season produce 4. Mayo, soy sauce and ketchup 5. Frozen entrees
IN 1. Sparkling water 2. Nonfat plain Greek yogurt 3. Domestic (or local), seasonal fruits and veggies 4. Hummus, lite soy sauce, salsa 5. Homemade frozen chili, soup or casseroles
Soda You can save 100 calories per serving by swapping out soda and other sugar-sweetened beverages for sparkling water or seltzer. If you typically drink one can per day, the switch can lead to 10 pounds lost in 2011!
Yogurt You’d be shocked how many low-calorie yogurts use artificial sweeteners to keep the calories down. Plain Greek yogurt doesn’t have any added sweeteners (artificial or otherwise) and it’s higher in protein. Sweeten it up yourself with fresh fruit or a drizzle of honey.
Produce Just because you can buy things like blueberries, asparagus and tomatoes in the dead of winter doesn’t mean you should. Buying produce in season and as locally as possible ensures that it’s fresh and nutritious. Eating with the seasons also helps you get in a wide variety of fruits and veggies throughout the year.
Condiments Folks tend to forget that condiments count! They can add gobs of fat and sodium to your day. There’s nothing wrong with a little mayo, regular soy and ketchup on occasion but for daily use get more nutrients. Spread hummus on sandwiches, make stir-fry with 40 percent less sodium, and kick up the flavor of chicken, eggs, or rice dishes for only a few calories with salsa.
Frozen Entrees Take a look at the sodium content on a typical frozen meal – even the lowest-sodium varieties contain over 25 percent of your daily needs. How about real home cooking instead of preservatives? Sure, it takes some extra time to prepare, but the health benefits are a huge reward. It’s undeniably time well spent!
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.
GOODBYE, "BAND" LEADER
January 12, 2011Read: 1 Timothy 5
“Do not rebuke an older man harshly, but exhort him as if he were your father. Treat younger men as brothers." –1 Timothy 5:1
You might not know who Dick Winters is, but he died this week, and you and I owe him a moment of pause. Winters was the leader of Easy Company — arguably one of the most elite groups of American soldiers in World War II. Their story was made popular by Tom Hanks and Steven Spielberg in the acclaimed series Band of Brothers.
Prior to D-Day and long before the beaches of Omaha, the Winters-led group who would come to be known as the Angels from the Sky had to first prove their readiness. After months of testing and training, only those left standing were given their wings. Interestingly, while their worries were few, the one common fear they all had was whether their chutes would open correctly since they were responsible for packing their own parachute the day before each jump.
Please forgive the comparison, but if you and I were responsible for providing a safe landing from our many falls, we’d live in fear too. But since God’s love reaches lower than our worst mistakes and higher than our greatest accomplishments, we have a green light to take a daily leap of faith. Or as Major Winters would have put it, "to stand up, hook up, and jump."
--J.P.
REST NOT, WANT NOT How to use rest to your advantage when training with weights
If you train with weights, you likely do so with an eye toward being stronger and leaner. And while a great many exercisers will set their programs with precision -- dutifully planning exercises sets and reps for each workout -- very few are as diligent when it comes to rest periods. Instead, some people will choose to rest until it "feels right" to get into the next set.
But if you're trying to burn more fat, you may want to start watching the clock.
"Studies find that those who rested 30 seconds between sets during weight training workouts burned 50% more calories than those who rested three minutes," says Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days."
For more information like this from the Doc, visit www.jimstoppani.com or join his Facebook fan page.
>> FEATURED JOURNAL: Eric Gonzalez | Back at it in 2011
TUSCON, IN HEART
January 11, 2010Read: Psalms 55
“Cast your burden upon the Lord, and he shall sustain you; he shall never suffer the righteous to be moved.” –Psalms 55:22
The tragedy in Tuscon leaves us heartbroken, numb and confused. Words don't explain or comfort. It's during these times in life that all we can do is seek a place to ponder His grace. Max Lucado said today, "Courage comes when we live with Jesus. Linger long and often in his presence. Meditate on his grace. Talk to him." And Max is right.
You know, it's true. Jesus is the only one who can rescue us from the inconceivable and unbelievable. They call him the Savior for days just like this.
--J.P.
FIT, FOR LIFE
As you contemplate the news from Arizona, it is still possible to reflect on your health. Remembering that your physical blessings are gifts from Him, you can still use this day to pay your respects both to those that were hurt and the One that heals.
1. Run faster
2. Lift harder
3. Eat well
4. Pray for those who can't do the above
Today, let your effort scream to the world, "God is! God still is!"
>> PRAYER REQUESTS: Tonight, there are plenty of people in need of prayer and maybe you're one of them. As you navigate our website on a daily basis, please be sure to stop by our Prayer Requests forum. Here, you can find out what other PrayFit members are heavy-hearted about and you can also login to leave a personal request for community prayer.