Since 2009
THE PRAYFIT DEVOTION
BE HEALTHY, QUIETLY
March 8, 2011Read: Matthew 6
“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
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. 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.
Push away from the table sooner, quietly. Turn the TV off earlier to go outside, quietly. Praise God with your health, quietly.
--J.P.
STUDY: A SWEET RISK
One of the most common obstacles that people cite in their quest for healthier living is an inability to shake their soda habit. While it's pretty widely known that having these sugar-laden drinks on a regular basis can lead to excess calorie consumption, huge swings in energy and cavities, new research is suggesting that such beverages can also be a danger to your heart health.
Professor Paul Elliott, senior author of the study, from the School of Public Health at Imperial College London, said: "It's widely known that if you have too much salt in your diet, you're more likely to develop high blood pressure. The results of this study suggest that people should be careful about how much sugar they consume as well."
His study, published in the journal Hypertension, did not examine the mechanism that might link sugary drinks with blood pressure. However, the researchers suggest that raised uric acid, which has been linked to sugar-sweetened beverage consumption, might raise blood pressure by reducing the levels of nitric oxide, a chemical that relaxes the lining of the blood vessels.
Want an easier way to reduce your risk of hypertension and to keep your waistline in check? Drink more water and limit your soda consumption to special occasions.
Source: Imperial College London
Related Story: High blood pressure linked to high-sugar diets
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I AM...YOUR SOLUTION
March 7, 2011 Quote of the Week:
"Some leaders say, 'Don't bring me problems, bring me solutions.' God says, 'Bring me your problems, I AM your solution."
--J.P.
Workout of the Week: Build & Burn
This start-of-the-week workout will have you building strength and burning fat in only a few intense minutes per session. Grab some open space and some dumbbells or heavy soup cans if you have them. After a 5-minute warm-up, you'll get to work with this total-body blast, starting with legs. You then move to back, shoulders and arms and finish the circuit on the floor with push-ups and planks to failure. If you have time or the energy, take a couple minutes to rest and repeat the cycle. The jump squats will be brutal but you should expect to achieve around 15-20 reps each round. Rest only as long as necessary before beginning the next exercise.
Welcome to Monday!
Bodyweight squats for 1 min Jump Squats to failure Dumbbell Deadlifts for 1 min Jump Squats to failure Dumbbell Bent-Over Row for 1 min Jump Squats to failure Dumbbell Overhead Press for 1 min Jump Squats to failure Biceps Curl for 1 min Jump Squats to failure Triceps Kickbacks for 1 min Jump Squats to failure Bodyweight Push-Up to failure Jump Squats to failure Plank to failure Repeat the cycle Between exercises, rest only as long as necessary.
WE WEAR HIS NAME
March 4, 2011Read: Philippians 1
"For to me, to live is Christ, and to die is gain." --Philippians 1:21
Yesterday, we at PrayFit confirmed plans to promote, endorse and sponsor one of our favorite athletes. A champion in and out of the ring, Robert "The Ghost" Guerrero and PrayFit agreed to terms for his HBO Pay-Per-View televised fight on April 9. We are absolutely ecstatic. A man of God, a loving husband, and a three-time world champion, Robert Guerrero's trunks will carry a new logo: PRAYFIT.COM
In the middle of the ring and in the heat of battle, he'll be wearing our name.
You know as believers in the fight of our lives, we wear His name. With His blood, He stamped his promotion and endorsement on our hearts. He says, "He's mine! She's with me! I'm in their corner!" And any scars we show, we bear for Him. May the marks we bear point others to the cross. So whether it be at work, home, school or with your health, consider this moment the bell, and let's make it a good fight.
--J.P.
“Being a big believer in Jesus Christ, PrayFit gets me on track to start my day off in the right direction. In boxing there is no room for error. You have to be not only be physically prepared but spiritually strong as well.”
–Robert “The Ghost” Guerrero, 3-Time Boxing World Champion
PRAYFIT WEEK IN REVIEW
>> WORKOUT: Test your mettle and build your endurance with this run-based workout
>> REPORT: Pecans boost heart health
>> RECIPE: Healthy BBQ chicken pizza. Do we have your attention now?
>> NUTRITION: PrayFit rates five dairy-free alternatives to cow's milk
SHARE: Looking for quick-hit exercise and nutrition information, ideas and programming? Visit our new Fitness and Nutrition pages and be sure to use the new social networking features -- recommend, share, tweet, e-mail -- up top to help spread the word.
READ: "PrayFit: Your Guide to A Healthy Body and A Stronger Faith in 28 Days," now available in stores, is a fantastic, fundamental guide for anyone looking for a renewal of faith and fitness. The book includes 56 days of daily devotionals, complete exercise programs for both beginners and intermediates, as well as full meal plans to speed your results. To pick up a copy for yourself or a friend, visit Barnes & Noble or Amazon today!
I'LL DRIVE
March 3, 2011Read: Psalm 139
"I praise you because I am fearfully and wonderfully made." --Psalm 139:14
"Jimmy, you drive." Those three innocent words used to cause me serious panic. Well, it wasn't so much what was said, but who said it. Growing up, whenever the family went anywhere, Dad drove. In fact, I can probably count on one hand the number of times he didn't. But on the other hand, when I got old enough to drive, he'd surprise me and want to take my truck.
Don't get me wrong, it wasn't so much the driving that worried me, but it was the condition of my truck. See, I wasn't a neat freak. Alright, that's putting it mildly. I was kinda messy. (My mom and Loretta are both nodding and shaking their heads right about now.) And whenever Dad caught me off guard, his disappointment in how I was taking care of the truck he gave me was like a dagger.
See, to Dad, that truck was more than something to get me from here to there. It was a gift that he practically built with his own hands. And my negligence might as well have been a blow to the gut. Speaking of, at PrayFit, we believe that our effort to be healthy, whether it be to lose weight or lower our blood pressure, is a way to show God just how thankful we are for the body He made to get us through life. Hypothetically speaking, if God asked us to take Him from here to there, in what condition would He find us? On second thought, that's not all that hypothetical after all.
--J.P.
DAIRY-FREE HEALTH A look at five alternatives to your traditional glass of milk
Whether it’s because of allergies or other personal or dietary reasons, many folks choose to avoid cow’s milk. For a while, soy was the only option at many stores – not anymore! We tested five types of milk alternatives for taste and nutrition.
The Criteria
For our taste tests, we typically sample the same product from various brand names, like peanut butter or nonfat vanilla yogurt. Since the most popular cow’s milk alternatives are made from very different ingredients, we are testing the five most common: rice, hemp, almond, coconut and soy. Each beverage was ranked using our 5-point scale (5 being the highest) and judged based on taste and nutrition information. Since many of the brands offer a variety of options like low fat, vanilla flavored and unsweetened, we chose the “original” version of each brand. We found that all were best served (very) chilled.
Rice Dream Organic Rice Drink Rating: 4.5 Cost: $1.99 (per quart) Nutrition Info per 8 fluid-ounces: 120 calories; 2.5 grams fat; 1 gram protein
Our Take: An overall great option if you’re used to skim milk. It’s surprisingly sweet even though it contains no added sweeteners. A watery consistency (just like skim milk) with some fat added from organic vegetable oils (safflower, sunflower and canola). It’s also very low in protein but fortified with calcium and vitamin D in similar amounts as cow’s milk.
Recommended Uses: Drinking plain or over cold cereal. You can also cook with it – there was a yummy-looking recipe for polenta on the box.
Pacific Hemp Milk Rating: 2 Cost: $3.99 (per quart)
Nutrition Info per 8 fluid-ounces: 140 calories; 5 grams fat; 3 grams protein
Our Take: We weren’t fans of this dairy-free option. It was thick and chalky with a sour, nutty aftertaste. It was sweetened with brown rice syrup and was fortified with 50 percent of the daily recommended amounts of calcium as well as hefty doses of vitamins D and B12. It was the most expensive and among the highest in fat, though the fat came mostly from the heart-healthy polyunsaturated kind.
Recommended Use: Smoothies
Pacific Organic Almond Milk Rating: 4.5 Cost: $1.69 (per quart)
Nutrition Info per 8 fluid-ounces: 60 calories; 2.5 grams fat; 1 gram protein
Our Take: A much more pleasing nutty flavor than the hemp milk with an easily drinkable consistency. It does have a strong almond flavor, which is fine if you like almonds. It was sweetened with evaporated cane juice and fortified with riboflavin, and vitamins A and D, but no calcium.
Recommended Uses: Chocolate milk, over whole-grain cereal, soups, pancake batter
So Delicious Coconut Milk Beverage Rating: 4 Cost: $2.00 (per quart)
Nutrition Info per 8 fluid-ounces: 80 calories; 5 grams fat; 1 gram protein
Our Take: Thick (almost too thick) and creamy with a mild sweetness from added dried cane syrup. There was really no noticeable coconut flavor, but since it’s made from the fruit, most of the 5 grams of fat per serving comes from the less healthy saturated kind. Added nutrients included calcium and vitamins A, D and B12.
Recommended Uses: In coffee or tea, smoothies, or frozen into ice cream and popsicles
EdenSoy Extra Organic Soymilk Rating: 4 Cost: $2.99
Nutrition Info per 8 fluid-ounces: 130 calories, 4 grams fat;, 11 grams protein
Our Take: Like all soy milk, this had a distinctive flavor and slight aftertaste. It did score some points for having far more protein than any of the others, but it did contain some added sweetener. Fortified nutrients included calcium and vitamins E, D, B-12 and beta-carotene.
Recommended Uses: Great for baking due to its high protein content – these banana muffins are proof.
TELL US: What’s your favorite variety of dairy-free milk? Post your thoughts in the comments below.
>> SHOP: Have you picked up any PrayFit gear yet? Browse our online store for shirts, hats, polos and wristbands to show your support for faith and fitness, and be sure to send us pics -- we will post here and on Facebook!
HE WROTE THE STORY
March 2, 2011Read: Luke 12
"Indeed, the very hairs on your head are numbered." --Luke 12:7
Today we at PrayFit were blessed to receive a highly favorable book review from a prominent critic in our industry. Praise the Lord for it. It's such a pleasure to hear what others are saying about the book we've written. The best part? She's telling others our story.
I wonder...would she write with the same favor of the book I'm writing with my life?
Isn't it comforting to know that despite our typos and mistakes, the rewrites and rough drafts, our lives are still page-turners to God. He just can't put us down. His book marker sits on our today, between our yesterday and tomorrow. The best part? He not only hangs on our every word, He wrote the story.
--J.P.
RECIPE OF THE WEEK: BBQ CHICKEN PIZZA Forget delivery. Stay on track with this healthy alternative to a guilty favorite
Ingredients:
- 2 whole wheat English muffins, sliced
- 1/4 cup barbecue sauce
- 1 medium scallion, finely chopped
- 3 oz grilled chicken breast, diced
- 1/2 cup shredded part skim mozzarella cheese
Directions:
Preheat oven to 375F. Place English muffins on a baking sheet lined with aluminum foil. Top with barbecue sauce, scallion and chicken. Sprinkle with cheese and bake for 12-15 minutes until cheese is melted.
Nutrition Data:
Calories: 160 | Total fat: 16g | Saturated fat: 2g | Carbohydrate: 16g | Protein: 13.5g | Sodium: 428mg
Dana Angelo White, MS, RD, ATC is the nutrition expert for Food Network.com and the Healthy Eats blog. She is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.
>> FEEDBACK TIME! Team PrayFit is actively seeking reader feedback on a few specific items...
PrayFit the book: Have you done -- or are you currently doing -- the exercise program presented in "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days?" If so, we want to hear from you. Write us with your successes, challenges and input at [email protected]. Feel free to include before and after pics if the situation calls for it!
Family life: We're looking for a few good 100-200 word accounts of how you are fostering a culture of health in your home. Whether it's dinners at the table every night, or planning your menu as a family, we want to hear how you are encouraging better eating and exercise habits under your own roof. E-mail us at [email protected].
HOPE FOR HEALTH
March 1, 2011Read: 3 John 1
"I hope all is well with you, and that you are as healthy in body as you are strong in spirit." --3 John 1:2
If you missed it like I did, read the verse again. Yep, that's it. In one verse, God has woven permission for a healthy concern of the body. Never at the expense of what's most important, but when was the last time you and I hoped the same for someone? Oh, we often ask how the kids are, how the job is going, and the progress of one's golf game -- but what about their health? Not the casual, "So how you been" or "How you doin'?," but rather a real longing to see your friends and family as healthy on the outside as they are on the inside.
Truth is, we may be as timid to ask as we are to be asked. But either way, it's okay. Because we have both permission and an obligation to hope for health.
--J.P.
PASS THE PECANS Research shows that almonds may not sit alone in the nut hall of fame
Over the last several years, the almond has become the rock star of the nut family and rightly so -- it's a wonder food that promotes heart health and aids in fat loss in addition to a host of other health benefits. But new research is showing that the pecan, which is also rich in healthy fat, may deserve at least co-billing as top nut.
Researchers at Loma Linda University demonstrated that the naturally occurring antioxidants in pecans, specifically Vitamin E, may help contribute to heart health and disease prevention. The findings, published in the Journal of Nutrition, showed that a pecan-enriched diet lowered levels of LDL cholesterol by 16.5 percent -- more than twice the American Heart Association's Step I diet, which was used as the control diet in that study. Similarly, the pecan-enriched diet lowered total cholesterol levels by 11.3 percent (also twice as much as the Step I diet).
"This does not give you permission to pound down pecan pie," says Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days" (Regal Books). "But having three ounces of raw, unsalted pecans daily, as in the study, could help you ward off heart disease and some cancers."
Source: Science Daily
I WILL HOLD
February 28, 2011Read: Proverbs 24:16
Quote of the Week
"The person who wins may have been counted out several times, but never heard the bell."
--Author Unknown
Workout of the Week: A treadmill trial
In a week dedicated to the theme of commitment and perseverance, this routine will challenge your stamina while helping you burn fat.
As you know, interval training for both men and women helps save muscle tone while burning fat better than long-duration cardio bouts. The sprint time matches the low intensity period as well as the complete rest period. This particular interval routine will last about 10 minutes, but repeat it if you have the time for one twenty-minute workout. Try to keep to the interval times prescribed but feel free to mix and match the time intervals slightly based on your abilities and goals.
After a thorough warm-up, consisting of active moments such as running in place, jumping jacks and shadowboxing...
Sprint for 1 minute
Walk for 1 minute
Step off for 1 minute (during this time, set the treadmill back up to sprint speed)
Sprint for 45 seconds
Walk for 45 seconds
Step off for 45 seconds
Sprint for 30 seconds
Walk for 30 seconds
Step off for 30 seconds
After a 1 minute rest, repeat
UNDERCOVER BOSS
February 25, 2011Read: John 1
"...and He dwelt among us." --John 1:14
I recently saw an advertisement for the show Undercover Boss, where the CEO of a very large company puts on a staff uniform and secretly joins his own working class. From the boardroom to the mail room, the one in charge becomes the one in line. Great concept. What better way to relate to his people than to live among them?
Wait, I think I've read that somewhere before...
--J.P.
WEEK IN REVIEW
>> WORKOUT: Lunge for better legs, glutes
>> HEALTH: Are cold and flu medications really worth it?
>> STUDY: What are the root causes of obesity?
NEW!!! At the top of each day's entry, you'll be able to share pages you like with your social networks. Click "Recommend," "Tweet," "Share" and/or "E-mail" to get your friends and family in the PrayFit loop!
VIDEO: If you haven't checked it out already, be sure to visit PrayFit's YouTube channel for exercise videos, messages from the founder and more.
THAT'S THE ONE
February 24, 2011Read: 1 Samuel 17
"Then he took his staff in his hand, and chose five smooth stones from the stream." --1 Samuel 17:40
Before David hurled the stone at his giant, I picture him down at the stream, tossing them up one-by-one in his hand. See, I have a feeling he measured a few before finding just the right one for this particular overgrown nuisance. Did you notice the verse? He "chose" five stones. He made decisions based on his needs and abilities. "Too light.” Toss. "Too small." Toss. "That’s the one!” After all, David knew what he was up against and planned accordingly.
What about you? In the area of health, you might be facing some big issues. Is it your diet? Your training consistency? Maybe you can’t find the right routine? Well, whatever the case, take a stroll down to the stream with David. Kneel down with him and gather some ammo. If the pebbles you’ve been flinging at your giant-size goals aren’t making a dent, then reload. You know what you’re up against. The key is to do like David did and find it. Remember, His fight was worth it and so is yours.
--J.P.
THE ROOT OF THE PROBLEM What are the main causes of the obesity epidemic?
--Weight gain occurs when people eat too much food and get too little physical activity.
--Societal and community changes have accompanied the rise in obesity.
- People eat differently:
- Some Americans have less access to stores and markets that provide healthy, affordable food such as fruits and vegetables, especially in rural, minority and lower-income neighborhoods. Restaurants, snack shops, and vending machines provide food that is often higher in calories and fat than food made at home.
- There is too much sugar in our diet. Six out of 10 adults drink at least 1 sugary drink per day.
- It is often easier and cheaper to get less healthy foods and beverages.
- Foods high in sugar, fat, and salt are highly advertised and marketed.
- Many communities are built in ways that make it difficult or unsafe to be physically active:
- Access to parks and recreation centers may be difficult or lacking and public transportation may not available.
- Safe routes for walking or biking to school, work, or play may not exist.Too few students get quality, daily physical education in school.
- Source: Centers for Disease Control and Prevention (CDC)
GOING...UNNOTICED
February 23, 2011Read: John 11
"Jesus wept." --John 11:35
When Mary finally reached Jesus, Lazarus had been dead four days. Perhaps they thought Jesus didn't hurry or didn't notice. Either way, the grief and pain that Mary and the others were feeling moved Jesus to tears. Although Lazarus would soon be having a good laugh, Jesus cried. Why? Their loss was His too, and their pain hurt.
Today I read a story about a woman here in Los Angeles that died at work but wasn't noticed for over a day. Sitting at her desk, in a row of empty cubicles on a practically vacant office floor, she died. Unknown and alone.
Of all the things this story brings to mind, most prominent is an inconsolable Mary comforted by a tear-soaked Jesus. We don't always notice the hurting around us, but He does. He sees, knows and cares. By the way, the lady's name? Rebecca. Means secured. She may have died alone, but her family (and you and I) can rest secure in that what breaks our heart, tears Him apart.
Application: Today, notice the lonely. Someone around you might be dying on the inside. Look them in the eye, smile and offer something perhaps nobody has in a while -- your time.
--J.P.
NUTRITION BYTE
Cold and flu supplements have become a multi-billion dollar business. As the cold weather rolls in each year, consumers fork over a pretty penny for anything that promises to keep them healthy or get them better. Are these supplements all they’re cracked up to be? PrayFit contributing nutritionist Dana Angelo White, MS, RD, ATC weighs in.
Q: Is there any benefit from those pills, powders and fizzy drinks that promise to cure or protect you from cold and flu germs?
A: Unfortunately there are no proven cures for these illnesses. Some of the most common supplements are harmless; others you need to watch out for. There are numerous vitamin, mineral and herb concoctions out there. Here are a few of the most common ingredients and what you’ll want to know before picking up a cold and flu supplement.
Echinacea
There’s no solid scientific evidence to prove that this herb can prevent or shorten the duration of a cold. Since the quality of herbal supplements is sometimes questionable due to loose regulations, you’re better off saving your money.
Vitamin C
While no one can discount the benefit of meeting your daily needs for vitamin C , only a small amount of research links the vitamin with shortening the duration of colds. While the anti-inflammatory properties may help to relieve some symptoms, proceed with caution — mega-doses can also cause unpleasant side effects like stomach upset and diarrhea.
Zinc
Zinc does play a role in immune function, but that doesn’t mean that more is better. Excessive amounts can be toxic, causing loss of appetite, nausea, vomiting, diarrhea, abdominal pain and headaches. It’s pretty tough to eat your way to a zinc toxicity, so stick to zinc from foods like shellfish, pork, beans, nuts and whole grains.
Vitamins A and E
You body relies on vitamins A and E from foods to help keep the immune system running strong. These two vitamins also happen to have cell-protecting antioxidant properties. Again, more is not the answer — large doses from supplements can be toxic.
Bottom Line: Beat germs during the winter months by eating a diet loaded with nutrients and antioxidants from brightly colored fruits and vegetables. If you do come down with an ailment, seek relief from real foods like chicken soup, tea with honey and lemon and orange juice.
AIM AT HEAVEN
February 22, 2011
Quote of the Week: "Aim at heaven, and you will get earth thrown in. Aim at earth, and you get neither."- C.S Lewis
WORKOUT OF THE WEEK: Lunge for Better Legs
Walking is a fantastic exercise that can provide a strong base of cardiovascular fitness, particularly when you push yourself to walk faster and farther each time. But those who can do more should in order to achieve higher levels of fitness and to force the body to continue changing. So this week, we're adding a tougher twist to your normally casual stroll through the neighborhood.
Lunge walking is a great activity that puts a huge demand on all the major muscle groups in your legs, especially two areas that women prefer to target -- butt and thighs. To do a walking lunge properly, you simply take a longer-than-normal stride, then lower yourself by bending at both knees until your back knee almost touches the ground. Then, power yourself up and take another long stride and repeat. When you take that forward step, make sure not to allow your front knee to travel over or past your toes – if they do, you are putting your knee under too much stress. You can prevent that by simply taking longer steps.
Lunge This Way
Take today's workout outdoors, if possible. If you can't simply apply these principles to the traditional lunge.
After about five minutes of walking at a brisk pace, take 25 lunge steps with each leg, then walk at a brisk pace for 1-2 minutes. After that walk, repeat the process and take 25 more lunge steps. Repeat this 2-3 times total on your walk today.
If you have knee or hip problems, don’t worry about taking deep lunges – simply lower your body as far as is comfortable. You’ll still get the benefits of a more advanced workout today.
STRONG FOR THE WEEK
February 18, 2011Read: Ecclesiastes 7
“Finishing is better than starting.” –Ecclesiastes 7:8
So here we are. The end of another week. Fridays are always a good time to look back and survey the efforts of the previous few days. Instinctively, we focus on things that we’ve done or tasks that we’ve completed, marking them off one by one like to-do items on some kind of mental Post-It note. But for each item we “cross off” the list, our brains, gearing up for the weekend, may start drifting into reward mode which is why Friday can sometimes be the least productive day of the week.
On Fridays, our focus on the things that matter most – including our faith and our fitness – can become obscured.
We may marginalize our time spent on our knees so that we can run full speed into the weekend. Or we might shrug off the day’s workout and wander from our healthy eating habits knowing Monday's workout is right around the corner.
Let's face it, no one is immune to the occasional case of the “Fridays,” but we’d be wise to remember that how we finish the week is just as important as how we start it – not just for us, but for those who would learn from our example.
--E.V.
START TO FINISH
Since we are waxing philosophical about strong finishes, it’s probably a good time to remember where you started. What brought you to PrayFit in the first place? Click here for a video refresher of what PrayFit is all about.
>> Visit our newly updated fitness and nutrition pages for even more workouts, exercise tips, and recipes!
RUNNING ON EMPTY
February 17, 2011Read: John 2
"But the temple he had spoken of was his body." --John 2:21
Panic. I was driving over a 10-mile canyon heading to an appointment today when I suddenly remembered my truck had less than 10 miles of gas left in the tank. After some quick math, sheer panic. Bumper-to-bumper traffic on both sides of a two-lane highway with less than enough fuel for the trip.
Do you ever start your day like that? I know I do. But running low on fuel is no way to travel, amen? The good news: when we put Him first, we'll never be empty. Today, let's make sure He runs through our thoughts before we run out the door.
--J.P.
EGGS: NO LAUGHING MATTER
A couple years ago, I was made fun of on the cable clip show The Soup because of something I said about starting your day off with eggs. Well, regardless of the laugh, the benefit of starting your day off with eggs is no joke.
Research shows that this jolt of perfect protein not only helps promote healthy muscle tone, but it also helps curb cravings for unhealthy food choices throughout the day. It seems that eggs, like another familiar breakfast staple, do a body good.
RELATED STORIES:
>> The Truth About Eggs & Cholesterol
PREGNANT WITH PURPOSE
February 16, 2011Read: Luke 1
"When Elizabeth heard Mary's greeting, the baby leaped in her womb." --Luke 1:41
Though he couldn't yet see, he was already focused. And though he couldn't yet walk, he jumped. You see, Jesus was in the room, and John knew it. So, let's face it: Elizabeth was pregnant with purpose.
It's true...Jesus in a room makes all the difference. When it comes to our jobs, school and even our health, when our purpose walks in, we know it. Sure, someday we'll all bow, but until then, let's jump.
--J.P.
NUTRITION: STIR-FRY BASICS "Wok" this way for healthy, easy-to-prepare meals
Stir-fry is a quick and easy weeknight dinner. They make a well-balanced meal with a bit of protein, tons of veggies and healthy carbs from rice. We’ll run you through the basic steps to get you started, then share a few ideas to liven things up.
A basic stir-fry is made from a protein and veggies. The slicing and dicing takes a little time; you can do it either the night before or in the morning work to save some time in the evening. In a pinch, look for pre-sliced veggies in your grocery store’s produce section.
Once the ingredients are prepped, here are your basic steps:
Heat oil: Heat up your wok with a touch of oil. Use a flavorless oil with a high smoke point, like canola or grapeseed. This is what makes or breaks the calories of your stir-fry. Remember, every tablespoon of any oil contains 120 calories, so use it sparingly!
Add protein: Raw foods like beef, pork, fish, shrimp, tofu and chicken should be cooked first. Don’t forget to brown all sides of the food to create flavor.
Add veggies: Add veggies and cook them until just tender — overcooking will destroy important vitamins, not to mention flavor. Whatever mixture you choose, cut veggies in so they’ll all finish cooking at the same time. For instance, carrots take longer to cook than snow peas, so they should be cut smaller.
Add flavor: A touch of soy sauce or spices to finish it off.
Serve over carbs: Cook up some healthy carbs like brown rice or rice noodles to serve your stir-fry with.
The Protein If you’re used to using chicken, shake it up by using beef or pork. Or try shrimp, which is ridiculously low in calories. If you’re looking for a Meatless Monday dish, try a using extra-firm tofu. It contains the same amount of protein as chicken or beef, but without the cholesterol.
The Veggies Carrots, broccoli, cauliflower, onions, snap peas, bell peppers, water chestnuts, baby corn or peas…the possibilities are endless! Use as many or as few veggies as you want. If you’re cooking for kids, you may want to choose only a few veggies (younger kids especially like simpler dishes). Remember, the more colors you have, the more vitamins and minerals you’re taking in.
Flavor Some simple flavor enhancers include garlic, ginger, chili sauce, chicken stock, rice vinegar, dry sherry, scallions and hoisin sauce. Dana’s stir-fry secret is to use a tablespoon of natural peanut butter and let it melt in with soy sauce – delicious!
The Carb Choose brown rice for some extra whole grain goodness. Remember to read the cooking instructions as it takes a bit longer to cook up than white rice. For a change of pace, try serving over whole grain pasta or rice noodles. Keep portions to no more than 1 cup per person of whichever cooked carb you choose.
--Dana Angelo White, MS, RD, ATC
A LOVE NOTE
February 15, 2011Read: John 13
"A new command I give you: Love one another." -- John 13:34
If you looked for me yesterday, you needed only to check the Hallmark store. Like many a husband, I waited to the last moment to find the one thing that matters most to my wife: a card.
Sure, I could come home with chocolate, flowers and diamonds, but if I were to forget the card, I might as well have forgotten her name. See, jewelry reaches her hand, but words find her heart. And her reaction says it all.
God gave, and He could have stopped at the world, but didn't. He put His love in writing. And to Him...our reaction says it all.
--J.P.
KNOW SQUAT
This week's workout -- Legs in 10 -- revolves around various versions of the squat. That's because this multi-joint move, which includes action at your hips, knees and ankles, is central to nearly every activity that we perform on a daily basis both in the gym and out. Done properly, the squat uses a tremendous amount of muscle, meaning that strength gains -- and fat loss -- are sure to follow. Familiarize yourself with the basics of the bodyweight squat to start changing your body from the legs up.
Bodyweight Squat | Focus: Quadriceps, glutes, hamstrings, lower back | (VIDEO)
Stand with your feet about shoulder-width apart, a light bend in your knees and your toes turned out slightly. Keeping your head neutral, abs tight and torso erect, bend at the knees and hips to slowly lower your body as if you were going to sit down in a chair. Pause when your legs reach a 90-degree angle, then forcefully drive through your heels, extending at your hips and knees until you arrive at the standing position.
PRAY LIKE JABEZ
February 14, 2011Read: Chronicles 4
Quote of the Day: "O Lord, that you would bless me indeed. Increase my land, keep your hand upon me and protect me from the evil one, so that I may not cause pain." --1 Chronicles 4:9-10 Workout of the Week: Legs in 10
You may not have heard it here first but you've certainly heard it here often: Training your legs regularly is one of the best things you can do to enhance your body composition. The quadriceps, hamstrings, glutes and calves represent a large portion of your body's musculature so, by working them hard you burn more calories. This, of course, on top of the more direct benefits such as increased strength, stamina and power production. This lower-body routine allows you to train for multiple goals at once, without equipment and in just a few minutes.
Warm-up: Jog in place for 1 min.
High-knee running Jumping jacks Squat jumps Split jump lunge Speed skaters Wall squat hold --Perform each exercise for one minute, taking no rest between exercises. Then, repeat the entire sequence once or twice more.
SHARE: How is everyone doing in their daily fitness routines? Runners? Weightlifters? Walkers or swimmers? We want to hear from you in the comments section below!
FEATURED WORKOUT JOURNALS: >> Eddie71: The man with the plan
>> PrayFit El Paso: Building team accountability
>> Tina Meinhardt: Back on the bike
MEANINGLESS
February 11, 2011Read: Matthew 6
"But store up for yourselves treasures in Heaven." -- Matthew 6:20
Have you ever chased the wind? I know I have. Kind of leaves you empty-handed. Funny, we pursue a lot of things in our weeks that won't satisfy or sustain, yet we hunt them down as if our life depended on them.
A friend of mine said last night that unless God is in it, it won't last. What a great reminder. Chasing dreams is fine, as long as we're running after God along the way -- (keeps everything we need in front of us). When I hung up the phone, the song "Meaningless" by Anthony Evans was playing. I've attached a YouTube version of it, and I hope you'll take a listen. Such a great visual message, too. It blessed me, and I hope it gives you a good start to the end of your week.
MEANINGLESS - by Anthony Evans
--J.P.
PRAYFIT: WEEK IN REVIEW Workouts, tips, news & more -- a look back at a week of healthy living wisdom
>> Workout: Try this bodyweight-only workout to build muscle, burn fat
>> Study: Exercising outdoors can help you reach your goals faster
>> Tips: 8 ways to eat healthier...forever
>> Report: College campuses not immune to the obesity epidemic
VIDEO: Looking for a few more minutes to kill before diving into your day? Visit our YouTube channel for exercise videos, tips and messages from PrayFit founder Jimmy Pena.
LEASE ON LIFE
February 9, 2011Read: 1 Corinthians 6
"You are not your own." --1 Corinthians 6:19
We talk a lot about being good stewards of our money, our time and our bodies, but what exactly does that mean? Well, a steward is defined as someone who takes care of something that belongs to someone else. For some reason, it's easier to swallow the notion that our money is on loan or that we live on borrowed time, but when it comes to our bodies, we seem to assume full ownership, don't we?
Maybe it's time to renew the lease on life...
--J.P.
A NEW "STUDENT BODY"
Even the leanest adolescents find difficulty maintaining healthy body composition when they head off to college. Sodas on the go, mac and cheese by the box and the cursed soft-serve machine in the school cafe quickly add up, making once-youthful metabolisms vulnerable to early slow downs.
One college in Minnesota took quick stock of their student body and found that nearly 48% of them were overweight or obese. Unfortunately, this sample is indicative of a larger problem on college campuses nationwide.
>> Read up on how this campus is working to bring about a healthier student population.
RED LIGHTS, RED LETTERS
February 9, 2011Read: Psalm 119:107
"Revive me O Lord, according to your word." --Psalm 119:107
This morning, I woke up anxious. With barely one eye open, I stumbled across the room to check my phone. If you're like me, you look for that red light that screams, "You have a message!" But in my case, nothing. I grabbed my coffee and made my way to my favorite morning spot, but not before checking that measly phone...again. Alas, no red light. But as I sat there for a moment, I looked and realized that I had set my phone down right next to my bible. From across the room, I grinned, because I could feel the Holy Spirit say, "You do have a message..."
Rather than look for the red light, I should have been looking for the red letters.
--J.P.
8 WAYS TO EAT BETTER...FOREVER
By Dana Angelo White, MS, RD, ATC
As a registered dietitian, I share many of the same tips with clients over and over again. For instance, I always tell my clients to give up saying they don’t have enough time to eat better and exercise, and remind them: Health should be a priority!
We asked nutrition experts from across the country to share their most valuable tips. Here are their top nutritional landmines to avoid when it comes to eating for better health.
Don’t Stock Your Pantry With Junk Even if it’s not for you (yeah, right!), leaving junk food at arm’s length is just asking for trouble. Mitzi Dulan, RD, CSSD says “never put junk food on your kitchen countertop.” There’s a time and place for cakes, cookies or whatever junk food you love, but it shouldn’t be an everyday thing. How about a bowl of fresh fruit on the counter instead?
Don’t Ignore Hunger Cues Chef and dietitian Katie Cavuto-Boyle says don’t “clear your plate just because.” Read her recent post all about mindful eating.
Don’t Guzzle Your Calories Healthy Eats’ “Veggie Table” dietitian Janel Ovrut reminds her clients to bypass gulping endless calories. “Even seemingly healthy enhanced waters and beverages are usually loaded with sugar. Get nutrients from food, and hydration from water,” she says. Not a fan of water? We’ve got ways to flavor it up that won't compromise your waistline.
Don’t Buy Into the Latest Diet Craze Food writer Jessica Cox, RD, reminds her clients to “avoid defined meal plans and ‘diets.’ It’s hard to stick to a boring meal plan for more than a few days. Instead, resolve to make a few healthier choices each day within your normal routine.” Alma Kay Nocchim, RD, CD, LD backed this up by also warning against “diets” altogether. “Changes must be considered a positive change in lifestyle to work!” Melissa Buczek, MS, RD, CDN says “don’t follow the latest ‘fads.’ Instead, seek out reliable, health information from professional source. Don’t think of your daily food intake as a ‘diet;’ make every meal and snack a pleasurable experience, a healthy part of your day-to-day life.”
Don’t Believe Everything You Hear Along the same lines as those diet crazes is our nutrition expert Toby Amidor’s number one no-no. “Don’t believe everything you see on TV or read.” she says. “There is lots of nutrition and diet information swirling around out there. Before you go and buy the newest buzz food, gather the facts by looking for information published by registered dietitians. To find a registered dietitian near you, check out www.eatright.org.”
Don’t Throw In The Towel Any nutrition professional will tell you that mistakes are part of the learning process. Registered dietitian and author of "The Thin Diary," Cindy Guirino warns against giving in if you slip up. “Don’t collapse when you spot too many lapses,” she says. “Correct the behavior that is causing it.” For instance, if you are prone to hitting the drive-thru because you're pressed for time, you may want to consider prepping healthy, easy-to-eat meals ahead of time that you can have anywhere.
Don’t Skip Meals Dietitian and life coach, Linda Eck Mills discusses a topic that RDs bring up on a daily basis. “Stop skipping meals, especially breakfast! If you don’t like traditional breakfast foods, eat foods you do like.” she says. “You will actually slow your metabolism by skipping meals.”
Don’t Weigh-In Daily It’s super-easy to get hung up on that number on the scale. What most people don’t realize is that daily weights are not always an accurate measure of your success. Don’t “weigh yourself every day” says Heather S. Zeitz, RD, Vice President of Health Content at Alere. “If you are going to monitor weight, pick one time a week where you weigh yourself first thing in the morning, before you eat or drink,” she says. “Fluid fluctuations throughout the day and week will be discouraging and won’t help build confidence in your efforts to manage your weight.”
TELL US: What are some of your major nutritional hurdles? Discuss in the comments section below.
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.
GOD COMES THROUGH
February 8, 2011Read: Psalm 78
"He rained down manna for the people to eat, He gave them the grain of heaven." --Psalm 78: 24
God came through. When His people were in the desert; manna. When Noah opened the ark's window; an olive branch. If you're like me, you're waiting on something. Maybe it's a promise to be kept or a letter to arrive, but whatever it is, let's remind each other that while the world can be unfair and people forget, God delivers. Oh, we might not be waiting for a dove to signal land or bread to fall from the sky, but look up -- God will come through.
--J.P.
TAKE IT OUTSIDE
If you've been looking for a way to stick to a fitness program, science may have an answer: Open the door and go outside. A recent study published in the research journal Environmental Science and Technology found that those who exercised outdoors had greater feelings of revitalization, increased energy and positive engagement, together with decreases in tension, confusion, anger and depression. Participants also reported greater enjoyment and satisfaction with outdoor activity and stated that they were more likely to repeat the activity at a later date.