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THE PRAYFIT DEVOTION
KEEPING HOUSE
May 3, 2011 Read: Mark 13
"Therefore keep watch because you do not know when the owner of the house will come back." --Mark 13:35
My wife Wendy and I live in a house of toddlers which means that at any given moment, our little home can look like hurricane-force winds blew through, tossing about everything that isn't nailed down. Toys are scattered, clothes are strewn over the furniture and...is that string cheese ground into our rug? We try, sometimes to no avail, to keep up with the cyclical mess.
However, once I get word that my mother-in-law is coming to visit, a new side of me emerges -- an unrelenting, super-cleaning alter ego that is intent on spot-shining the house into model-home glory. You see, not only did her and my father-in-law help us buy this place, but Ethelmarie keeps a pretty tidy household. And while she may not be bothered by the mountainous pile of juice cups in my sink, I still don't want her to see it. But my inner Mr. Clean -- the one that speedily washes fingerprints from windows and mops floors -- really only comes out when I know she's stopping by. And while her visits are usually announced, we love that she will occasionally just stop by. As a result, Wendy and I are now doing our best to keep the house Ethel-ready (as much as Mya and Ella will allow, that is) at all times.
We all have houses to keep -- both brick-and-mortar and flesh-and-blood. And you never really know when company's coming.
Lord, we are so grateful for the bodies that house our souls and do not take lightly that we were made in your image. Please help us find the daily motivation to be faithful stewards of the physical gifts we've been given. Amen.
--E.V.
ON TARGET: LUNGES FOR HAMSTRINGS The workout of the week may not target the muscle groups you think it is
When most people think of lunges, they think of sore quads. Sure, lunges work your quadriceps -- the large muscles that cover the front of your thighs -- but new research indicates that this functional exercise may primarily target their antagonist (opposite) muscle group.
Swedish researchers had competitive soccer players perform four sets of 12 reps of the walking lunge twice a week for six weeks. And when they tested the subjects at the end of the study, they found that the athletes had gained a 35% increase in hamstrings strength. Their average increase in quad strength, meanwhile, was zero which indicates that the lunge may be more of a hammie move than you thought.
The catch is that the study included walking lunges. This week's workout included the stationary version of the lunge. Both varieties are effective for targeting hamstrings, although the stationary lunge may provide a small amount of additional work for the quads because of the step back to the start position.
Source: Jim Stoppani, PhD
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RUNNING TO WATER
May 2, 2011Read: 1 Thessalonians 5
"Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus." --1 Thessalonians 5:16-18
Today was baptism day at church. If you've never been to one of these services, you should know -- it's not just the baptized that need towels. Fully immersed believers up front and tear-soaked pews throughout mean that everyone is leaving wet.
But for one family, there wouldn't be any dunking. They explained to us that their daughter was being baptized differently -- with a few sprinkles of water instead of the complete immersion -- because she had a rare and dangerous skin disorder that makes her particularly vulnerable to injury. A pat on the back, an unexpected stumble or an overzealous hug from someone who doesn't know any better could literally pull the delicate skin from her 10-year-old body.
Yet there she stood, proud and determined, ready to publicly declare her love for the Lord.
With my two, healthy, rambunctious daughters causing mayhem just a few doors away in Sunday school, I quietly reflected on what this family must have endured to come to this day. Hospital visits, constant anxiety, sleepless nights and enough tears to fill the baptismal they now stood beside. In a desert of hopelessness, when most would surrender to the sand, this family ran to the water that gives life.
--E.V.
WORKOUT OF THE WEEK: 100 LUNGES
The lunge is a fantastic exercise for just about any part of the fitness demographic. Those looking to boost athleticism can enhance balance and improve overall leg strength. Those concerned with aesthetics can burn a ton of calories while shaping their entire lower-body musculature. Even seniors and those coming back from injury can use the lunge to improve stability and coordination. The message is clear: this all-purpose movement should be a staple of your exercise routine.
First, let us revisit the basics of the lunge:
Lunge | Focus: Quads, glutes, hamstrings | (VIDEO)
Stand with your feet together, abs tight and eyes focused forward. Step forward with one foot. Bend both knees to lower yourself, making sure your front knee doesn’t pass your toes on your front foot. Stop just short of your rear knee touching the floor and reverse directions, driving through the heel of your forward foot to return to the start. Alternate legs for reps.
This week, your goal is to complete 100 lunges. Yes, that's 50 per foot. Advanced trainees won't get off easy, though. Here are our week's guidelines. Choose a workout challenge, based on your experience level.
Beginner: Perform 100 lunges before Friday. If it's 10 lunges at a time, twice a day, each day this week, then that's fine. Just make sure that you reach 100 by Friday.
Intermediate: Perform 100 lunges for time today. Mark your time. Thursday, perform 100 lunges again and strive to beat Monday's time. Use Thursday's time as your benchmark for next week's workouts.
Advanced: Perform 100 lunges each day this week for time. If you beat your time by more than 10 seconds in any workout, use 10-pound dumbbells (or heavier) for the next. Your goal is still to beat Monday's time each workout. Carry this process into next week's workouts.
>> GEAR UP: If you're faithful and into fitness, it's time to start dressing the part. Head over to our online store to pick up some of our newly-redesigned PrayFit gear. If you're looking for a structured fitness and nutrition plan, pick up a copy of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days."
>> EXERCISE CENTRAL: If you need more guidance on PrayFit's core exercises, click here.
THE BIGGER PICTURE IS YOU
April 29, 2011Read: Psalm 139
“I praise you because I am fearfully and wonderfully made.” –Psalm 139:14
Have you ever noticed that when you’re shown a photo, the first thing you do is look for your own face? Mission #1 is to find yourself in the frame, and only after you’ve done so, can you fully enjoy the bigger picture. Not sure why, maybe it’s just our nature.
Aren’t we glad that's God's nature? Take a snapshot of the world, and all He sees is you. To Him, as it turns out, you are the bigger picture. (So...smile!)
-JP
NUTRITION KNOW-HOW: Niacin Prayfit contributing dietitian and nutrition advisor to The Food Network, Dana Angelo White, shares some valuable info about the all-important Niacin.
"Though plentiful in lots of foods, many folks turn to this B-vitamin in supplement form. Find out why that might not be such a good idea."
What is It?
Niacin (a.k.a. vitamin B3) is a water-soluble vitamin, which means that daily excess is lost in the urine. Because of this high turnover, it’s best to have a steady intake in niacin-rich foods.
Why is It Good for You?
Our bodies rely on this important vitamin to help produce energy from the carbs and fat we eat. It also plays a role in the workings of both the digestive and nervous systems.
Thankfully, you can find niacin in a wide variety of foods (see below). Not getting enough of this nutrient can lead to weakness, loss of appetite, and a rare combination of symptoms including diarrhea, dermatitis, dementia and possibly death known as Pellagra.
As usual, food sources of niacin are preferable because high doses from supplements have been shown to cause liver damage, skin rashes and digestive problems. Prescription-strength doses are sometimes given to help lower cholesterol, but those that do take it in such large amounts should work closely with their doctor or registered dietitian to make sure toxic effects are avoided.
Even low doses of niacin supplements can cause “niacin flush,” flushing along with possible itching and discomfort of the skin (usually the face). Just another good reason to watch your intake of the vitamin in any of the supplements you take.
Where Can I Find It?
The daily value for this vitamin is 20 milligrams per day. It can be found in lean meats, poultry, fish, wheat bran, legumes, mushrooms, whole grain cereals and peanuts. Pass on the mega-dose supplements and stick to these easy-to-eat sources:
3 ounces roasted chicken breast = 11.4 milligrams (57 percent) 3 ounces cooked tuna = 9.0 milligrams (45 percent) 3 ounces cooked salmon = 6.8 milligrams (34 percent) 1 cup sliced crimini mushrooms = 2.7 milligrams (14 percent) 1 tablespoon peanut butter = 2.2 milligrams (11 percent) 1 slice whole wheat bread = 1.3 milligrams (7 percent)
TELL US: What nutrients do you want to know more about?
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition
CHASE WHAT MATTERS
April 28, 2011Read: Matthew 6
“Seek first his kingdom and his righteousness. And all these things shall be given to you.” –Matthew 6:33
Ironic that a credit card company would give such great advice: encouraging us to seek out only what we need. But credit is all about trust, isn’t it? Because of our history, we’re allowed only so much, and we’re trusted to pay it back.
When God looks at our lives, He doesn’t see us, He sees Jesus. His blood-line of credit extends to you and it extends to me. In fact, my mom will tell you it reminds her of the song, “He Paid a Debt.”
"He paid a debt, He did not owe. I owed a debt, I could not pay. I needed someone to wash my sins away."
And because of that, we do get to 'chase a life that matters'…but the credit is His.
-JP
RECIPE OF THE WEEK
Cinnamon Roll Oatmeal Serves: 4
Ingredients: 1.5 cups organic rolled oats 1 teaspoon cinnamon 4 teaspoons sugar ¼ cup chopped walnuts ¼ cup raisins
Directions:
In a small bowl, combine cinnamon and sugar – set aside. Prepare oats with water according to package directions. Top with cinnamon-sugar, walnuts and raisins
Nutrition information per serving: Calories: 207 kcal Total Fat: 7 grams Saturated Fat: 0.5 grams Total Carbohydrate: 34 grams Protein: 5 grams Sodium: 3 milligrams Cholesterol: 0 milligrams Fiber: 4 grams
Prayfit contributing dietitian Dana Angelo White, MS, RD, ATC is a registered dietitian, certified athletic trainer, and nutrition and fitness consultant for international food companies, restaurants and marketing firms. She specializes in culinary nutrition, recipe development and sports nutrition. Dana works closely with chefs and authors to develop creative and healthy recipes for cookbooks, marketing campaigns and restaurant menus. She is currently the nutrition expert for the Food Network.com and has worked as media spokesperson for Cooking Light Magazine. She has appeared on Good Day Street Talk, Food Network.com, Access Hollywood and GMA Health.
THORN BUSHES AND DOG LEASHES
April 27, 2011Read: 1 Chronicles 16
“Look to the Lord and His strength; seek His face always.” –1 Chronicles 16:11
Amidst my usual helping of chaotic and unpredictable mornings, there is one constant in the day’s beginning: Josey. Josey is our chocolate labrador...our very strong and excited chocolate lab. The apple of my eye. Blink blink.
Each morning Josey acts as if she hasn’t seen me in weeks. “Dad! It’s me, dad! I love you! I missed you!” (If only I started my days like that). And after our reunion, she heads to the door. Wait, let me rephrase, she attacks the door. “Okay Josey, okay!” I put her chain on, and we begin our morning adventure; she knows exactly where she wants to explore. First, she looks for the rabbits, then the squirrels, then the birds. So much to do! But it’s interesting that once we get outside, it’s as if I’m not even there. The one who opens all her doors, the one she couldn’t get enough of, was now an invisible bystander. Can anyone relate to her behavior?
Well, getting caught in some bushes today was not part of her plan. Tangled inside a bush on a steep hill, her joy turned to panic. And for the first time since emerging outside, she looked up at her master (the one who never lets go of the leash). Now, from my vantage point, all she had to do was listen to me, back up a few steps, and she’d be as free as the very bird that got her there in the first place.
Packaged in the unexpected, sometimes God speaks to us with thorn bushes and dog leashes.
--J.P.
UNLEASH YOUR POTENTIAL Lately, we've been hounded by new studies and anecdotal evidence that suggest that dogs who are overweight are more likely to have overweight owners. The facts are easy to sniff out. The less active the family, the less active the pets. And though it might be rough at first, the solution just might fun. Make it a mission to see your dog get healthier and slimmer by picking up uneaten food and...and...wait for it... taking your dogs for walks. Your goal? Walk them everyday, allowing them to get used to the habit while trying to go a little further each day. With all the new daily walks, your best friend is sure to be healthier in no time.
RECALIBRATION
April 26, 2011Read: Psalm 57
"I cry out to God most high, to God who fulfills his purpose for me." --Psalm 57:2
In grad school, one of the more tedious obligations we had was recalibrating our lab equipment. VO2 max machines, Tissot's, CO2 analyzers -- you name it, we had to put things in check and often. It's one thing for a piece of scientific apparatus to be precise, but unless it's accurate, it doesn't do much good.
With that in mind, I'd like to do a little calibration of our own. We're well into the new year and knee-deep into school and work. But would we go to work without computers or tools? Or to school without books? Of course not. Some things just never cross our minds.
But when we fail to spend time in God's word, praying and talking to Him, we begin our day unprepared and unprotected. And if we're not dedicated to optimum health and nutrition, we're neglecting His gift of life itself.
So as we start the week, let's recalibrate. Let's be precise with those priorities and more accurate with our appointments. If you need to set your alarm 15 minutes earlier in order to pray with your wife, or if you need to pack you workout bag the night before, then let's do it. Find the line in the sand you drew when the year began and hit it with your knees.
--J.P.
PRAYFIT TUESDAY: TEST THE MACHINE
In whatever activity you enjoy the most or in whichever workout you have in store, take it to the max today and see where you are. Perhaps you have a familiar trail that you run after work or maybe you're hitting chest in the gym. Whatever your day's agenda, push yourself to a personal best. Write down the time, the weight, the reps or the distance and post it somewhere in your home or office, as well as on the PrayFit forums in your workout journal. Keep it up each day, visible for all to see. Every time you see it, let it remind you of your effort. When you read it, think to yourself, "That was me, at my very best." Then, see how much better you can get with each workout going forward.
ROLLING STONES
April 25 Quote of the Week: Yesterday, Jesus proved He was the King by rolling stones.- Jimmy Peña
Workout of the Week: Walk/Run Want to get a jump on your health? Let's get outside and enjoy the spring. If you're re-startng your exercise routine or just in the mood for a change, take it outdoors. If you have 10-15 minutes, try this. We promise your heart will get pumpin and you'll start your day off right.
Jog for 2 minutes at a leisurely pace. After 2 minutes, kick it up a notch and take long strides for another 2 minutes. Minute five is your sprint. Hit it as fast as possible for 1 full minute. When the minute is over, take it back down to a stride for 2 minutes and finally back to a 2-minute jog. Your last minute is a sprint, pumping your arms and legs as hard as possible. After the jog, walk for 3-5 minutes to cool down. (Good morning!)
Note: You can perform this run/walk with little space. If you don't have a track or spacious roads or surroundings, simply do an up & back on your street or park. The body won't know the difference.
IT'S FRIDAY
April 22, 2011 Today, we're silent. Like the angels for six hours that Friday, we're still. Like the naysayers and doubters, who waited at the foot of the cross to hear Jesus take back His promises, and with the disciples who hid their faces from the enemies who sought them, we're speechless. It's Friday. And it is finished.
UPHILL BATTLES
April 21, 2011Read Galations 6 Carry each other's burdens...Galations 6:2
Uphill battles. If anyone understood the phrase, Simon did. Simone of Cyrene was of course the man who helped Jesus carry the cross up the hill toward Calvary. In one moment, a bystander. The next, a cross bearer. He did literally, what you and I are called to do figuratively. Little did he know the example he was setting. I wonder if he knew his sin would soon be nailed to the tree he carried.
Uphill battles. If anyone understood the phrase, Jesus did. Yet Jesus knew that what He faced, He had to face alone. Nobody on earth, above or below, could take His place as He took ours. But the thought of you and me facing our days without hope was enough to kill Him. Both the weight of the cross and our helplessness were more than He could bear.
Simon, Jesus. Two men, one cross and an uphill battle.
-JP
THURSDAY TRIVIA 1. What is the best thing to do to lose weight, stay in shape, and be healthy? Is it: a. Treadmill running b. Crosstraining c. Weight Lifting d. Whatever you enjoy
2. For every 100 calories of protein, the body will burn X amount of calories in digestion alone: a. 5 b. 12 c. 20 d. 30
The first one to answer correctly will receive a newly-designed prayfit cap and bracelet! Be blessed! Winner is announced every Friday!
BROKEN
April 20, 2011Read: Luke 22
"The Lord turned and looked straight at Peter...Luke 22:61
Have you ever stopped to think about all the great and odd ways that God gets the attention of His people? Lazarus woke up, Jonah saw the inside of a whale, and Peter heard a rooster. Just run through the bible and we find countless examples of jaw-dropping, head-swiveling surrender to God's presence and authority.
And though you and I don't cheat tombs or choke whales, we can all identify with Peter at the fire pit. How many opportunities to witness for Jesus have we allowed to go up in smoke? Perhaps around the fire pit of jobs, school or the gym? Like Peter, we all know how it feels to disappoint Christ, and though we'd like to turn back time, Christ turns back our attention. And just like Peter, it's when our eyes meet those of Jesus that we're broken -- in heart and in spirit -- and His work through us truly begins.
Take Away Question for Easter Week: What does it say to you that amidst the chaos, the trial, and the death sentence, Jesus' attention was on Peter and his darkest hour?
--J.P.
RECIPE OF THE WEEK This week's recipe is of course courtesy of Dana White, contributing dietitian to Prayfit.com and adviser to The Food Network! Find more of Dana's delicious recipes at danawhitenutrition.com Roasted Butternut Squash Risotto Serves: 6
Ingredients:
1 butternut squash (peeled, seeds removed and chopped into small cubes) 1 tablespoon olive oil
Kosher salt and black pepper to taste 1 teaspoon fresh thyme 6 cups chicken stock 1 tablespoon olive oil 3 tablespoons unsalted butter ¾ cup chopped red onion 1 ½ cups Arborio rice ½ cup white wine 1 teaspoon saffron 1 teaspoon kosher salt ½ teaspoon freshly ground black pepper ¼ cup chopped fresh basil 4 cups baby spinach ¾ cup grated Parmesan cheese
Directions: Preheat oven to 400-degrees F. Place squash on a large sheet pan and season with olive oil, salt, pepper and fresh thyme. Roast for 20 to 30 minutes, until tender and edges begin to brown. Set aside.
In a large Dutch oven, heat olive oil and butter over medium heat. Add onion and sauté for 4-5 minutes. Add the rice and stir well to coat with oil and butter. Add wine and cook for 2 minutes. Add a ladle of stock, salt, pepper and saffron; stir and simmer until stock is absorbed. Continue to add stock (a ladle at a time) stirring every few minutes. Continue until all the stock has been absorbed and the rice is tender (about 30 minutes). Stir in the basil and spinach, followed by the cheese and butternut squash. Serve immediately.
Nutrition Info Per Serving: Calories: 360 Total Fat: 15.5 grams Saturated Fat: 7 grams Carbohydrate: 44 grams Protein: 13 gram Cholesterol: 24 milligrams Sodium: 815 milligrams Fiber: 4 grams
WORTHY OF A FRAME
April 19, 2011Read Romans 5
But God demonstrates his own love for us in this: While we were still sinners, Christ died for us.- Romans 5:8
Where do you keep your pictures? I’m not talking about fun, random, cell phone snaps or Facebook profile images. I’m talking about the special ones – those worthy of a frame. That’s where we need to start…the mantle of your heart.
You know, we’ve all heard the statement that if God had a mantle, your picture would be on it. And while I love knowing that, I wonder what you and I would look like? At first, that might sound a bit weird, awkward or even irrelevant. I suppose it would if we were talking about the body, but God sees our hearts. And like we’ve said many times, life is not about the body and our bodies - these frames - will most certainly not last heaven.
But if anyone knows our bodies, what they’re capable of, and most importantly, how healthy they were intended to be on earth, it’s Him. So I guess you could say, we’re just pictures of grace; souls He saw worthy of a frame.
JP
DID YOU KNOW? Obesity is threatening national security, according to a new study, because one in four young adults is too overweight to join the military. In some states, as many as 44 percent of young adults, age 18-24, are obese and unfit to serve and protect.
FIVE MINUTES WITH CHRIST
April 18th, 2011
Quote of the Week "I would rather a thousand times spend five minutes at the feet of Christ than listen a lifetime to all the wise men in the world." - D.L Moody
Workout of the Week: Legs + Bike = Burn Today's workout is all about the lower body and serious lung function. We're using the stationary bike this week, and we ask that you up the intensity on the bike making it very difficult to pump the legs. After the recommended time on the bike, hit the leg exercise with little to no rest in between. Perform your jump lunges and jump squats as explosively as possible, shooting for the rep count listed. Finish the leg routine with an isometric burner, the stationary wall squat (often called the wall sit). You'll end the routine with 3 sets of double crunches to failure.
Legs (quads, glutes, hamstrings) + Bike (& Abs) 5 min of Stationary Bike 20 Standard Lunges (each leg) brief rest 4 min of Stationary Bike 20 Jump Squats brief rest 3 min of Stationary Bike 20 Jump lunges (each leg) brief rest 2 min of Stationary Bike 2 Wall Squats (for time to failure) (Wall Squat- Lean against a wall with your back flat (flush) against the wall and your legs bent 90 degrees. Hold that position for as long as possible.)
Abs- 3 sets of Double Crunches
BY THE SUN
April 15, 2011 "I believe in Christianity as I believe the sun has risen; not only because I see it, but because by it I see everything else."
--C.S Lewis
PRAYFIT: WEEK IN REVIEW Absorb a week's worth of healthy living tips in just three clicks
>> WORKOUT: A 10-minute solution for lagging legs, triceps and abs
>> NEWS: What does it mean, exactly, to be "Army Strong?"
>> RECIPE: Looking for a no-guilt way to enjoy banana bread? Check Dana Angelo White's recipe.
TRIVIA ANSWERS from yesterday's trivia question... 1. The safest time to eat a cheat meal is actually right after a blistering workout. You are more likely to utilize the cheat meal for fuel and not store it as bodyfat right after a training session. The second best time for such a meal is first thing in the morning after an overnight fast.
2. The wide-grip seated row is a fantastic back exercises, and because of the wide grip which forces your elbows to raise and arms to become parallel with the floor, it is an excellent way to target the upper lats, rhomboids and middle traps.
So, Phil...congratulations. You are this week's trivia winner. Let us know where to send your PrayFit gear by emailing us at [email protected]
WASHING FEET
April 14, 2011Read: John 13
"I have set you an example that you should do as I have done for you." --John 13:15
Yesterday I found myself washing feet. Well, not literally, but serving others didn't come easy. If you're like me, some days it takes muscle to move a muscle. In fact, when I was asked to help someone, I hesitated so long that I think grass actually grew. No seriously...I didn't budge.
But in my reluctant moment, ironically, I had to reach for a water bottle and I don't know why, but the thought of Jesus washing feet came to mind. Forgive the comparison, but there is no comparison. Simply put, if God can clean feet, I can jump to mine.
--J.P.
TRIVIA THURSDAY Time to exercise your gray matter on today's quiz
1. What is the safest time of day to have a cheat meal? a. Right after a blistering workout b. First thing in the morning c. In the middle of the day between lunch and dinner d. Right before bed
2. The wide-grip seated row exercise works which muscle(s)? a. lower lats, upper traps b. lower lats, rhomboids c. Upper lats, upper traps d. upper lats, rhomboids, middle traps
The first one to get both answers correct gets a complimentary PrayFit wristband and PrayFit Cap!
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BE STILL AND RUN
April 13, 2011Read: Psalm 46, Hebrews 12
"Be still and know that I am God." --Psalm 46:10 "Let us run with perseverance the race that is set before us." --Hebrews 12:1-2
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.
--J.P.
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.
>> FIT READING: Find out what all the buzz is about by picking up your own copy of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days."
In case you missed it...boxer Robert "The Ghost" Guerrero sported PrayFit.com on his trunks for his title-winning performance on HBO Pay-Per-View last Saturday. His 12-round, unanimous decision win over Michael Katsidis puts him in a position for a mega-fight later this summer or fall.
Photo by Tom Hogan - Hoganphotos/Golden Boy Promotions. (www.hoganphotos.com)
IF YOU BUILD IT...
April 12, 2011Read: Genesis 6
"Noah did everything God commanded him." --Genesis 6:22
We spend an incredible amount of time on this earth waiting. We wait at traffic lights, elevators, DMVs, for mail, for appointments, for that phone call, the offer letter, for good news, for any news...you name it, if we want something, sometimes we have to wait.
Noah knew what it was like to wait. Imagine him hammering the side of the ark with one hand while waving to passing neighbors with the other. "Evenin'! Yeah, I'm building an ark! For the, uhh...flood! Have a good night!" But we all know the story. The rain finally came, and Noah's purpose was revealed. Good thing he kept building.
Like Noah, are you waiting for God to storm into action? Trying to get into that college? Get that new job? Good, but hammer while you wait. You never know, that first drop of rain just might be today.
--J.P.
ARE YOU ARMY STRONG?
It's unquestionably one of the best ad campaigns the armed forces have ever rolled out. The concept of "Army Strong," illustrated by visions of hard-charging, camouflaged men and women in peak physical condition, doing what they can to keep our nation safe at home and abroad. Those hesitant to head down to the nearest recruiting station, no matter how patriotic, are sometimes deterred by the expectation of countless push-ups and sit-ups and 10-mile hikes. But today's Army is much different.
In the throes of a complete physical fitness makeover, soldiers are instituting new and more dynamic movements into their programming to prepare them for battle. Ever wonder how you'd stack up? Now you find out what it's like to be Army Strong.
>> Do you know a homeland defender? If you know a cop, firefighter, National Guardsman, soldier, airman, sailor or guardian, please let them know about our forum dedicated specifically to them and what sacrifices they make to keep health a priority in their professions.
STEPPING STONE
April 11, 2011 Quote of the Week
"What do you do when disappointment comes? When it weighs on you like a rock, you can either let it press you down until you become discouraged, or you can use it as a stepping stone to better things." --Joyce Meyer
WORKOUT OF THE WEEK: Legs, Triceps, Abs
You may see the bodyparts listed and think that we're going after vanity muscles with this workout. That is not entirely untrue, but your legs, triceps and abs aren't just showcase parts of your anatomy. Training your legs regularly and with intensity can help you to drastically change your overall body composition for the better because they represent such a large portion of your overall musculature and more muscle means more calories burned. Triceps, which tend to be a trouble area for women, represent a good 2/3 of your upper arm mass so attacking them with rigor means better, stronger looking arms in the long run. And by including your abs in this workout, you're fortifying your body against lower back injury and building greater core strength for virtually every other activity that your week can throw at you. See? We're not being superficial -- you will just happen to end up looking better for working these bodyparts.
>> Workout Anatomy: Both the bodyweight squat and the lunge are compound (multi-joint) exercises that target the quadriceps, glutes and hamstrings. Adding a plyometric or "jump" quality to them helps target fast-twitch muscle fibers, which are responsible for powerful movement -- the more you zero in on these fiber types, the more likely you are to sport a set of tight, toned legs.
After legs, you'll take to the close-grip push-up to train your triceps. But to elicit the burn that is the sign of progress, you will superset this exercise with triceps dips. (Note: If you don't have a bench you can use the end of the couch.) You'll finish the workout with three sets of double crunches, which addresses both your upper and lower abs. Do as many double crunches as possible in each set.
>> Performance: This workout is about quality, not quantity. After a two minute warm-up -- running in place or doing jumping jacks will suffice -- you'll simply perform as many of each exercise as you can to failure before moving on to the next. Failure is the point at which you can no longer complete reps with good form. Get through all the legs exercises, noting how many of each rep you performed, and rest 1-2 minutes. Next, you'll do your supersets of close-grip push-ups and bench dips, doing as many push-ups as you can of each before moving on to the bench dips. Rest no longer than a minute between supersets and repeat it twice more before finishing with three sets of double crunches. Click selected exercises below for video demonstrations and exercises.
Legs: Bodyweight Squat Jump Squat Lunge Jump Lunge
(Rest 1-2 minutes)
Triceps: Close-grip push-up -superset with- Triceps Dips
DING, DING: This weekend, PrayFit endorser Robert Guerrero added two titles to his resume, overcoming the rough-and-tumble style of Australian-born Michael Katsidis to claim the vacant WBA and WBO lightweight titles. Guerrero took some tough shots but was in control throughout the fight, scoring a unanimous decision from the ringside judges. Guerrero, who wore PrayFit.com on his trunks for the bout, is now poised for a super-fight against Juan Manuel Marquez in the summer or fall.
“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
>> LIKE US ON FACEBOOK: http://www.facebook.com/officialprayfit >> FOLLOW US ON TWITTER: http://www.twitter.com/prayfit >> WATCH US ON YOUTUBE: http://www.youtube.com/prayfit
TOP RANK
April 8, 2011Read: Proverbs 16
"Pride cometh before destruction, a haughty spirit before a fall." --Proverbs 16:18
Last night, I was telling a good friend that PrayFit received a strong endorsement and that we jumped from rank No. 52,000 to No. 49 on Amazon overnight -- the #1 biggest mover on Amazon over the last 24 hours. I was out-of-my-skin excited. So blessed! I ended my sentence with "God is good, isn' t He?" His reply? "Yes He is. But He was just as good when you were ranked No. 52,000."
Gulp.
You know, you and I put a lot of stock in how the world ranks us. From bank accounts to street addresses to book clubs, we can get so focused on where we fall, that's exactly what happens.
--J.P.
PRAYFIT BULLETIN A "newsy" look at what's new in the world of PrayFit
Faith and Fitness in Demand: Thanks in part to a very gracious endorsement from PrayFit supporter Tyler Perry, "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days," spent the day yesterday as the No. 1 book on Amazon's Movers and Shakers list and climbed to No. 49 on the site's sales rankings. We also welcomed over 100 more subscribers to the PrayFit Daily list, which delivers devotionals and healthy living tips to readers' inboxes each morning.
PrayFit Steps into the Ring: This weekend (April 9), boxer/believer Robert Guerrero will tangle with the relentless Michael Katsidis on HBO Pay-Per-View but he won't be alone. An endorser of PrayFit, Guerrero will be wearing our website address on his trunks. For more info on the fight, visit HBO Boxing.
“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
Store Remodel: Check out our streamlined store -- newly remodeled for your purchasing pleasure -- by clicking here. If you're into the whole faith and fitness thing, you may as well dress like it.
(Pray)FitFabFun: E! News host Giuliana Rancic does more than dish on celebrity gossip. Her website, FabFitFun, which caters specifically to the ladies, is filled with tons of info on exercise and nutrition. PrayFit founder Jimmy Pena, who serves on the site's advisory council, will be featured on the site this Monday (April 11). Among the things that Pena will be discussing is the concept behind "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days." Set it to your favorites and check it out on Monday, or for a quick tour of Rancic's site, click here.
THE REST OF THE STORY
April 7, 2011Read: 1 Kings 10
"Indeed, not even half was told me..." --1 Kings 10:7
I'm likely giving away my age, but I grew up listening to Paul Harvey on the radio. Many of you might remember his opening line, "Hello Americans, this is Paul Harvey. Stand by for news!" with added emphasis on "news." Others might recognize his classic closing salutation, "Paul Harvey...good day!"
But my favorite part of his legendary broadcast was a frame called, "The Rest of the Story," where we'd wait in wonder as he took us down a historical path on any number of subjects before finally unveiling the surprise at the end.
You know, our lives might be a lot like a Paul Harvey story. After all sorts of twists and turns, pitfalls and mountain tops, breakdowns and breakthroughs, God will unveil Heaven's surprise. And though we've read about streets of gold and those gates made of pearl, we will someday see just how badly words failed. And I like to think that maybe, just maybe, God will look at you and He'll look at me with tear-filled eyes and say, "And now you know, the rest of the story."
--J.P.
UNDERESTIMATED WEIGHT New study shows most moms and kids may not be in touch with the gravity of the problem
If you don't stand on a scale everyday, don't worry. While studies show that those who are dieting have a better chance of keeping on track if they weigh themselves regularly, there are a great many people that don't have the faintest clue how much they weigh. But Columbia University researchers found that most moms and kids who are overweight tend to underestimate their weight -- and each other's.
Just under two-thirds of the mothers were overweight or obese, as were nearly 40% of the children, who ranged in age from 7 to 13, according to the story, which appeared on CNN. The vast majority of the overweight people weighed more than they thought they did -- and the heavier they were, the more likely they were to underestimate their weight.
Eighty-two percent of the obese women underestimated their weight, compared with 43% of overweight and 13% of normal-weight women. Likewise, 86% of overweight or obese children failed to correctly estimate their weight, compared with just 15% of normal-weight children.
"In order to target the obesity epidemic, we need to improve perceptions of body weight and create healthy image goals," says the lead author of the study, Nicole E. Dumas, M.D., an internal medicine resident at Columbia University Medical Center, in New York. "But how do we change perceptions? That's the big question."
>> COMING THIS FALL: The front line in the fight for healthier families starts in our homes. This fall, PrayFit will roll out its second print project, PrayFit Family, which provides 28 days of biblically-based devotions, healthy-living tips, recipes and other tools to help build stronger, more faithful families. More info coming soon!
>> SHOP: Get outfitted with the latest PrayFit gear at our online store by clicking here.
NEIGHBORHOOD WATCH
April 6, 2011Read: Mark 12
"Love thy neighbor as yourself." --Mark 12:31
Sitting on our little porch, I'm watching Loretta add potting mix, dirt and water to plants and shrubs. The smell of barbecue from a nearby condo fills the air. Somebody's cookin' out. The neighborhood seems alive tonight. Sun-filled cheeks on neighborhood kids is evidence of a fast-approaching summer. It seems God has dropped me in an episode of Leave it to Beaver. Somehow you'd expect Wally to come strollin' by. But I know better. This is no Pine Street.
I know better because I know myself better. When was the last time we visited a new neighbor? Or went to see the widow down the street? Or invited the single dad to church? Not sure if you can relate, but we have more in common with Mrs. Kravitz than we do June Cleaver. In reality, however, our homes, apartments and condos are as much an opportunity to witness as gyms, offices and schools. Let's make it a point this week to do something in Jesus' name for those we live around.
--J.P.
VIDEO: SPEEDY SOUP
If you're looking for a hearty, healthy soup, look no further than the kitchen of PrayFit contributing nutritionist Dana Angelo White, MS, RD, ATC. In this clip, Dana shows you how to make what she refers to as the "perfect" bowl of soup -- low sodium and loaded with nutrients. So click away and get cookin' -- a quick and nutritious dish awaits!
VIDEO: IN THE KITCHEN WITH DANA ANGELO WHITE
>> FIGHT NIGHT: Don't forget to check out PrayFit athlete Robert Guerrero as he takes on Michael Katsidis for the WBO and WBC interim lightweight boxing titles, live from Las Vegas on HBO Pay-Per-View this Saturday (April 9). Guerrero will be wearing PrayFit.com across his trunks when he steps into the ring! For more info, visit HBO Boxing.