The Fit Christian Jan/Feb 2009 by His Work Christian Ministries

The

Fit Christian

A Christian Health & Fitness Magazine

Spotlight: Yolanda Rosato A Cancer Curing Diet?

The Skinny On Fats Smart Cooking

Hunger Lives Here

Keep Fit While Traveling The Heart of a Woman FREE

ONLINE! FitChristian.com

Jan/Feb 2009

Fit Christian The A Christian Health & Fitness Magazine PUBLISHER His Work Christian Publishing www.hisworkpub.com

EDITOR Angela J. Perez editor@fitchristian.com

ASSISTANT EDITOR

On the Web www.fitchristian.com

CONTRIBUTORS Featured Videos: Christina Chapan Alan Wighton Patty Wysong Robert Thistle Nicholas Tan JD Dean Dr. Rose Windale

Smart Cooking Video Bundle: Three great step-by-step recipes!

Jenny Burr misscommunication@fitchristian.com

COLUMNISTS

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Nancy Napolitano Nancy’s New Beginnings newbeginnings@fitchristian.com

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Jenny Burr “Miss Communication”

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misscommunication@fitchristian.com

David Luther Through the Bible Spotlight david.luther@fitchristian.com Angela J. Perez Scripture & Reflection editor@fitchristian.com

http://www.fitchristian.com/videos.html The Fit Christian Magazine His Work Christian Publishing P.O. Box 5732 Ketchikan, AK 99901 P: 206.274.8474 F: 614.388.0664 www.fitchristian.com

Web Feeds: We have Web feeds bringing you articles on Food, Home & Lifestyle, and Lawn & Garden on our site. They are updated weekly each Monday morning.

Recipe Search: Search from thousands of recipes and fight that perfect one for your next family meal.

Jenny Harper Mix it Up With Jenny

Editor’s Blog:

Charlie Nardozzi Gardening with Charlie

Angela J. Perez, Editor of The Fit Christian, is a part-time blogger. You can read “On the Home Front” and more online.

More to Come!

To subscribe to the online magazine for free, email subscribe@fitchristian.com or subscribe online. Print Collectors Editions and electronic PDF format editions are available at www.lulu.com/fitchristian Visit The Fit Christian Magazine’s online store at www.cafepress.com/fitchristian

We have more Web content coming in 2009. Want to see something specific on our site? If so, contact the editor, Angela J. Perez, at editor@fitchristian.com and let her know your suggestions.

We’re also on MySpace and Facebook! Visit our MySpace site and add us as your friend at www.MySpace.com/AKPublisher. Visit us on Facebook and become a fan of The Fit Christian Magazine at www.facebook.com/pages/ The-Fit-Christian-Magazine/44336363655

On the cover: Yolanda Rosato posing at the UFE MVP November 22, 2008. Photo courtesy Yolanda Rosato. Used with permission.

1 Hunger Lives Here

Features 3 A Diet That Can Cure Cancer When most people think of “the hungry,” they tend to think of those in poor, thirdworld countries. Or the homeless. Or poor people that live “somewhere else.”...

Most people believe that there may be a connection between our diet and cancer, but know little more than that. It's true; there is a connection, a very big connection. A hundred years ago when cancer was almost unheard of, we were all eating food that was freshly grown or was The Skinny on Fats grown in our own gardens. ToYes, some fats can fit into a day, nearly all of our food is in supermarhealthy diet. Our bodies actually kets and has been processed and interfered with by man... require them. The USDA Dietary Guidelines recommend 20 to 35 percent of calories come from fats, Smart Cooking predominantly unsaturated ones. They deliver certain vitamins, It’s possible to indulge in provide essential fatty acids and delicious food packed with flavor and still eat healthy. are a source of fuel... It just takes some smart cooking. Chef Nick Stellino is a cookbook author Spotlight Yolanda Rosato and television host who Yolanda Rosato is a feels every meal can be a competitive body- celebration with the right builder from Hamil- — and healthy — ingrediton, Ontario, ents. He creates interesting and mouthwatering new ways of Canada. She man- introducing one of the world’s oldest and healthiest menus to ages to raise two your family table with ease (and applause). “Mediterranean children, sings at cuisine is filled with aromatic olive oils, fruity vinegars, her church, and still crunchy nuts, exotic spices, whole fruits and vegetables, lean finds time to compete meats and fish and legumes,” he says. “It’s all delicious and as a bodybuilder... healthy!”...

Happy New Year!

Columns 10 Kids4Christ

Articles

Not So Impossible! | Breaking Down Bone Health Myths | Healthy Kids, Naturally | Kids Can | V-Day Games

21 A Good New Year’s

17 “Miss Communica-

a Woman

tion” Waiting For ...

Keep Fit While Traveling

Resolution

22 The Heart of

24 New Year’s Eve in Style

18 Mix it Up with Jenny

25 Smart Choices for Lasting Energy 26 Start the Day Off Right

Winter Warm-Ups | Movie Night Made Easy

20 Gardening with Charlie Design an Outdoor Garden Room

27 God’s Healing Herbs Part Two

33 Exercise the Right Way

The Importance of Working Your Core Muscles | Muscle Building Secrets | Step Aerobics

37 Through the Bible Known Before Conception

39 Scripture & Reflection A Strong Mountain Holidays January Holidays:

January

National Thank You Month National Volunteer Blood Donor Month National Eye Care Month National Book Month 1 New Years Day 20 Inauguration Day

February Holidays: Black History Month American Heart Month National Dental Month Chocolate Lover's Month National Bird Feeding Month 1 Super Bowl Sunday; National Freedom Day 2 Groundhog Day 14 Valentine's Day 16 President's Day 25 Ash Wednesday © 2009 The Fit Christian.

Bodybuilding Events 10 NANBF Natural Bodybuilding & Figure Seminar Liberty, MO 11 Savage Spirit Pep Rally Walpole, MA 16-18 Nancy Andrews Pro Series Weekend Camp World Gym Shrewsbury, MA 17 NANBF Natural Bodybuilding & Figure Seminar Bloomington, MN 23-25 Camp Savage Winter Boston, MA 24 The Figure Workshop Strong and Shapely Gym, East Rutherford, New Jersey 24 IFBB IRONMAN PRO XX Los Angeles, CA

February 21 NGA Midwest Natural Championships Detroit, MI

iii

From the Editor... Greetings in Jesus! Happy New Year! This is the first issue of 2009, and although it’s a little late, it is full of great articles to help you get the new year started off right. Nancy Napolitano is taking a short break from her column “New Beginnings” but she will be back in the next issue. David Luther is still going strong with his Bible studies “Through the Bible” as well as profiles of Christian athletes that we shine the spotlight on. This issue shines the spotlight on Christian bodybuilder and mother, Yolanda Rosato. If you know of a Christian athlete that we should shine the spotlight on, please contact David Luther or myself. Jenny Burr is continuing her column “Miss Communication” as well as her role as Assistant Editor. And Pastor Dennis Ellingson will continue with his new column “God’s Healing Herbs”. Yes, we have lost a few wonderful columnists, but I believe God is just making room for new columnists to volunteer their talents in this ministry. I would like to thank all our columnists and contributors for volunteering their time and talents to spread the Word of God and encourage people in their healthy lifestyles. You are all a blessing! Happy Reading!

As most of you know there has been a lot going on on the home front, and not all of it good. We all have difficult times we must face, it is important to keep our focus, our eyes, and our ears fixed on God so we don’t lose our way.

On t he H

ome

The kids and I have been really enjoying each other, not only are we a family, we are becoming a team as well. Zack, unfortunately, has been living with Nick in Juneau for a bit. He went for a visit, and he stayed longer than planned. God willing, he will be back this month.

Fron

t...

So, Cristina, Christerpher and I have been enjoying one another’s company. Spending more quality time together, playing more games, and talking more. Christmas was a little different this year with no Chris Sr., Zack, Nick or Josh, but we still had each other. The kids were blessed with some very cool presents ... Meet the newest members of our family:

Hashi

Joey

Hashi and Joey. Hashi is a Miniature Pincher (MinPin) rescue dog. His family abandoned him and he was forced to roam the streets and eat out of the garbage. A wonderful couple found him and rescued him, then blessed us with him. He was Chris Jr’s Christmas present. Joey is a Min Pin/Chuhuahua mix (ChiPin) who had a loving home and family that just did not have the time to devote to him. So he became Cristina’s Christmas present. They are both 1 ½ years old, very loving and playful, and we are so happy to have them be a part of our family. We had a good Christmas and are now looking forward to an even better new year!

Get Fit4Jesus Today--Angela

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ads@fitchristian.com We are always looking for articles, recipes, photos, book reviews, suggestions, and new ideas for The Fit Christian. Please feel free to submit yours , as well as your comments to the editor. Feel free to print out this magazine and pass it out at churches, gyms, to your friends and family, co-workers, and anyone else who would enjoy The Fit Christian. © Copyright 2003-2009 The Fit Christian. A publication of His Work Christian Publishing (www.hisworkpub.com), USA. All Rights Reserved. No part of the magazine may be copied and reprinted without the express written permission from the editor, or the writers. Please contact the editor, Angela J. Perez, for reprint permission. Any views listed in articles or advertisements are not necessarily the views of The Fit Christian, His Work Christian Publishing or the owner or its contractors or employees. The Fit Christian and His Work Christian Publishing will not be held responsible for any claims against writers, or advertisers in the magazine or on the Web site. Contact The Fit Christian: editor@fitchristian.com His Work Christian Publishing The Fit Christian Magazine P.O. Box 5732 Ketchikan, Alaska 99901 www.fitchristian.com

Hunger Lives Here

“Considering the rising cost of food,” Marci said, “the food bank has been such a great help. I now have food to make my daughter lunches to take with her to school.” The woman waiting on you in a store, the man cutting your lawn, the elderly neighbor woman on a fixed income, the boy who sits next to your child in school. These people could be part of the estimated 35 million Americans that are what is known as food insecure. They may not talk about their hunger problems, but for any of them, their reality means: —Not knowing where or when their next meal will come from —Only getting one meal a day because it’s hard to make ends meet —Not having anything to eat for a whole day, or several days at a time —Feeding their children instead of themselves

Soaring food and gas prices, lost jobs and stagnant wages mean that the number of people needing food assistance is rising. Feeding America, formerly known as America’s Second Harvest, is a national non-profit organization and the nation’s largest food bank network. Vicki Escarra, president and CEO, says that demand in their food banks has risen 15 to 20 percent since 2007. “We’re seeing more and more people visiting food banks for the first time,” she hen most people think of “the hungry,” they tend said. “Many people are living paycheck to paycheck. In big to think of those in poor, third-world countries. Or the sections of the country industries that had provided good homeless. Or poor people that live “somewhere else.” wages are gone and there aren’t enough good paying jobs left. So people need help.” In reality, millions of Americans are going hungry in every community in the country. Families are living one catastro- Who Are the Hungry? phe — such as the loss of a job, a car repair or a family Children. More than 12 million children live in food inseillness — away from hunger. cure homes. Research has shown that children are particularly vulnerable to the effects of food insecurity because Marci is a single mom living in Iowa with a nine-year-old even mild undernutrition can have adverse impacts on daughter. Marci had been a manager at McDonalds for 13 behavior, school performance, years before switching jobs to be a caterer at five John and cognitive development. Deere cafeterias. She works long Food programs feed over 18 milhours at her job, takes care of her lion children each year. daughter and volunteers as the president of a neighborhood as- Seniors. Feeding America sociation. You might not think serves nearly three million seshe would have to deal with niors over age 65 each year. hunger. Working families. The latest But because her job change re- government data (for 2006) sulted in a pay cut, Marci now shows that 10.9 percent of needs assistance from the North- households are food insecure. east Iowa Food Bank.

Jan/Feb 2009

An April 2008 Gallup poll found that for one in 10 Americans who make between $30,000 and $74,999 a year, rising food prices were causing severe hardship that affected their ability to maintain their current standard of living. For those earning less than $30,000 a year, that number jumps to 19 percent. Food Banks Local food banks have been a reliable helping hand for millions of people each year, but they are feeling the economic pinch as well. While donations are stable on the national scale, some areas are struggling a lot more than others.

Donate Food: Each year the Feeding America national network of food banks and food-rescue organizations distributes two billion pounds of food and grocery products to hungry and needy Americans in communities across the country. —Food drives are a fun and easy way to support your local food bank or food-rescue organization. By hosting a food drive, you help meet the needs of many people in your community. —It’s important to understand just who your local food bank is serving and what they need. One food bank may serve a large number of seniors who need low sodium foods while another food bank may serve more women with babies and small children who have different nutritional needs. A call to your local food bank or a visit to their Web site should tell you what kinds of shelf-stable foods and supplies they need the most.

In a recent survey, Feeding America found that more than 80 percent of its food banks reported they could not meet the increased demand with- Donate Funds: Every dollar you donate to Feeding Amerout trimming operations ica helps provide 20 pounds of food and grocery products or reducing the amount of to men, women and children facing hunger in our country. food they provide. —You can make a tax-deductible donation to Feeding America’s national office online at Feeding America.org, What You Can Do or by mailing donations to: Feeding America, 35 East Government programs Wacker, Suite 2000, Chicago, IL 60601. and corporate aid will not —To find and donate to the Feeding America food bank be enough to feed hungry that serves in your area, visit feedingamerica.org. Americans. It’s going to take individuals getting Hunger in America is real and it affects people right where involved with time, food you live. It is a tragedy, but it’s one that you can help and money. And the good news is there’s a lot you can do. Donate Time: Ending hunger in America depends on the volunteer work of literally millions of Americans who know that they can make a difference. You can help out Feeding America in your local community through activities such as: —repackaging donated food for use at food pantries —transporting food to charitable agencies —doing clerical work Volunteers are also needed across the country to support the Feeding America network’s commitment to the survivors of disaster-affected communities. You can help out in your local community through activities such as sorting, boxing and repackaging donated food to be directed where it’s needed most.

Jan/Feb 2009

A Diet That Can Cure Cancer by Alan Wighton

ost people believe that there may be a connection between our diet and cancer, but know little more than that. It's true; there is a connection, a very big connection. A hundred years ago when cancer was almost unheard of, we were all eating food that was freshly grown or was grown in our own gardens. Today, nearly all of our food is in supermarkets and has been processed and interfered with by man. The food we put into our body is the foundation of our health and it is well known that the nutritional quality of the food we consume is related to our state of health.

• Cruciferous vegetables, in which broccoli is one of them, all contain important anti-cancer compounds and research has found overwhelming evidence to support this. • Red grapes have a powerful photo nutrient called resveratrol which also have anti-cancer properties. • Apples have been found to inhibit the growths in colon cancer by 43-percent. They contain a photo nutrient which was found only in the skin of the apple. Why haven't we been told about the cancer fighting ability of our natural food? The answer is very simple, food is a natural product and no one can control the price of it and make enormous profits, where as drugs to treat cancer are synthesized or artificial and can be patented and the price can then be controlled by the manufacturers themselves. Conventional cancer treatments today using these drugs represent a multibillion dollar a year industry. These vast profits are fiercely protected by these industry giants.

Even Hippocrates, the father of our medicine stated in one of his oaths, "Let food be thy medicine and thy medicine be thy food." People a hundred years ago were actually healthier than modern man living in western societies. A new study says excessive levels of cholesterol, heart disease, and cancer were nonexistent then and that these health problems are a direct result of too much of the wrong food we eat and our lack of exercise. Their average So to the diet that can cure cancer, and it has to revolve around life span may have been lower than ours today, but that was freshly grown food, organic if possible. because of diseases, infections, and child mortality problems, • The natural food for breakfast is fresh fruit and plenty of it. If which we have mostly sorted out. you need to snack through the morning eat more fruit. How is all this related to cancer? Cancer is simply a disease of the immune system, or more correctly a disease of a weak • A healthy choice for lunch is a plate of fresh salad items and immune system, which because it has been weakened through there are lots to choose from. Onions should be part of it. the way we live, especially with the wrong foods that we eat, allows cancer cells to become established. The obvious way and • A couple of choices for tea can be a soup using fresh vegetables the safest way to become cancer free once it's established is to or pumpkin or maybe lightly steaming some vegetables with a boost the immune system, and the only way to do that is eat the baked potato. food that has been designed for human beings. That is, live as Diets similar to this are nothing new as Dr. Gerson was curing Mother Nature has intended us to live. cancer patients back in the 1950s in America with foods such as When man processes food and to help it sell, he knows that we these but he used the food in juice form so as to flood the body all have a craving for three things: fat, salt and refined sugar. with nutrients. He cured thousands of patients, many of them Those three items are found in nearly all processed food and are terminal, and there are countless testimonials from his cured all known contributors to cancer. Also, all processed foods are patients. old food, (nutritionally dead food) compared to fresh produce. It's only very recently that we have seen research into food and how it is related to cancer. Phytonutrients, also called phytochemicals have been discovered in many fruits and vegetables, and these compounds have been found to have an amazing ability to stop cancer and to especially fight cancer once it's established.

About the Author: Alan Wighton is an independent health researcher and has concentrated on the subject of cancer for many years. He is the author of the book "Cancer, its Causes and its Cure." If you've found this article helpful and want to learn more, go to Alan's Web site where there is valuable information that can help people overcome their struggle with cancer at www.cancerhealed.com

A few examples are: • Tomatoes contain a photo nutrient called lycopene and are the compound responsible for its bright red colour and its anti-cancer potential. It has been beneficial to both prostrate and breast cancer patients.

Jan/Feb 2009

The

es, some fats can fit into a healthy diet. Our bodies actually require them. The USDA Dietary Guidelines recommend 20 to 35 percent of calories come from fats, predominantly unsaturated ones. They deliver certain vitamins, provide essential fatty acids and are a source of fuel. But it’s easy to get confused about the different kinds of fats, where they come from and how much of them to eat. So here are some fat facts to keep things straight.

The Bad: Saturated fats are found in animal products like meat, poultry skin, eggs and high fat dairy products. Saturated fats are also found in high quantities in vegetable oils that stay solid at room temperature, such as coconut and palm oil. The American Heart Association recommends that only about 7 percent of calories Clockwise from lower right: Nuttin’ Better Sauce, Pasta Alla Pecan, should come from saturated fats. Zesty Pecan Salad Dressing, Mushroom Mix and Chicken Pizza, Sweet Pepper and Shrimp Pizza, Middle Eastern Vegetarian Pizza

Trans fats come in two forms. Natural trans fats are found in small amounts in dairy and meat. Artificial trans fats are made when liquid oils are hardened into solid form, called “partially —are found abundantly in olives, avocados, canola oil and hydrogenated” fats. These are in baked goods, packaged snack pecans foods, some margarines, icings and crackers. Even small amounts of artificial trans fats can increase bad cholesterol and While all fats and oils have the same amount of calories per put you at risk for heart disease. The Dietary Guidelines gram, you can make those calories work for you by making recommend keeping trans fat consumption as low as possible. nutrient-rich choices. When you know the skinny on fats, getting the good ones into delicious family-friendly meals is easy.

The Good: Good fats are unsaturated. These include polyunsaturated and monounsaturated fats. When eaten in moderation, they can help Canola Facts reduce the risk of heart disease. Canola oil: —has the best nutritional balance of any popular cooking oil Polyunsaturated fats —is cholesterol free and has no trans fat —is one of the best plant sources of omega-3 fat —are found in most vegetable oils —include a plant-based, heart-healthy omega-3 found in Find more information at Canolainfo.org. flax, pecans and canola oil —include an omega-6 that is important for the skin, found in Pecan Facts canola oil, pecans and poultry Pecans: —are the highest in antioxidant capacity of all nuts —have over 19 vitamins and minerals —are high in fiber and a good source of protein

Monounsaturated fats —may help protect the heart by lowering bad cholesterol when used in place of saturated fats —are typically a good source of the antioxidant vitamin E

Find more information at Texaspecans.org.

Jan/Feb 2009

Pour canola oil into large bowl. Toss vegetables (except tomatoes) with canola oil until well coated. Layer on foil lined baking sheet and roast for approximately 20 to 25 minutes or This versatile spread can be used on its own, on a platter with until vegetables are soft and slightly browned. Remove from cheese and vegetables, blended into dips and as a healthy oven. Set aside. ingredient in many savory dishes. Increase oven temperature to 400°F. Place tortillas on foil lined 1 roasted red pepper baking sheet. Spread 1 to 2 tablespoons sauce on each tortilla. ½ cup dry bread crumbs Divide vegetables, along with tomatoes, evenly onto each 1 large garlic clove, minced tortilla. Sprinkle with cheese.

Nuttin’ Better Sauce Makes 1 1/4 to 1 1/2 cups

1 tablespoon lemon juice 1 teaspoon ground cumin ¼ teaspoon red pepper flakes ½ cup pecan halves ¼ cup canola oil Salt to taste

Bake for 5 to 10 minutes. Serve immediately.

Mushroom Mix and Chicken Pizza Makes 4 pizzas

Add red pepper, bread crumbs, garlic, lemon juice, cumin, red pepper flakes, and pecans to food processor. Pulse once or twice 5 to 6 5 to 6 just to blend ingredients. 5 to 6 1cup Add canola oil and blend ingredients to form smooth 4 consistency. Add salt to taste. 4 to 6 2 to 3

cremini mushrooms, sliced white button mushrooms, sliced oyster mushrooms, sliced cooked chicken, coarsely diced 6-inch whole wheat tortillas tablespoons Nuttin’ Better Sauce tablespoons grated mozzarella cheese

Sauce can be stored in refrigerator, covered, for up to one week. Preheat oven to 400°F.

Pasta Alla Pecan Makes 4 to 5 servings ½ ¾ ½

pound linguini to 1 cup Nuttin’ Better Sauce cup chopped pecans

Place tortillas onto foil lined baking sheet. Spread 1 to 2 tablespoons sauce on each tortilla. Divide mushrooms and chicken onto each of the tortillas. Sprinkle with cheese. Bake for 5 to 10 minutes. Serve immediately.

Cook linguini following package instructions. Drain and reserve 3 to 4 tablespoons cooking water.

Sweet Pepper and Shrimp Pizza Makes 4 pizzas

Return pasta to pot and place over low heat. Add sauce. Stir to ½ yellow pepper, thinly sliced coat linguini. If needed, add reserved pasta water to thin sauce. ½ orange pepper, thinly sliced Serve immediately, garnished with chopped pecans. ½ red pepper, thinly sliced

Middle Eastern Vegetarian Pizza Makes 4 servings

24 to 30 small, precooked shrimp, thawed 4 6-inch whole wheat tortillas 4 tablespoons Nuttin’ Better Sauce 2 to 3 tablespoons grated mozzarella cheese

2 to 3 tablespoons canola oil ½ medium size eggplant, sliced into 2 x 4-inch slices ½ medium size zucchini, cut into 2 x 3/4-inch slices ½ medium red onion, cut into wedges ½ small red pepper, cut into 2 x 1/2-inch pieces ½ small yellow pepper, cut into 2 x 1/2-inch pieces ½ small orange pepper, cut into 2 x 1/2-inch pieces 4 6-inch whole wheat tortillas 4 to 6 tablespoons Nuttin’ Better Sauce 10 to 15 cherry tomatoes, halved 2 to 3 tablespoons grated mozzarella cheese

Preheat oven to 375°F. Line baking sheet with foil. Baked Chicken Pecan

Jan/Feb 2009

Smart Cooking

t’s possible to indulge in delicious food packed with flavor and still eat healthy. It just takes some smart cooking. Chef Nick Stellino is a cookbook author and television host who feels every meal can be a celebration with the right — and healthy — ingredients. He creates interesting and mouthwatering new ways of introducing one of the world’s oldest and healthiest menus to your family table with ease (and applause). “Mediterranean cuisine is filled with aromatic olive oils, fruity vinegars, crunchy nuts, exotic spices, whole fruits and vegetables, lean meats and fish and legumes,” he says. “It’s all delicious and healthy!” Olive oil and fruity vinegars are staples of Mediterranean cooking, and Chef Stellino loves some of the new flavor combinations available. “I like using Pompeian OlivExtra Plus with Omega-3 DHA because it delivers added health benefits along with great flavor from its blend of robust-tasting Pompeian Extra Virgin Olive Oil and milder-tasting canola oil,” he says. “Also, Pompeian Açai Pomegranate Infused Red Wine Vinegar and Blueberry Pomegranate Infused Red Wine Vinegar are enriched with antioxidants and offer two unique flavors that add zest to salads, vegetables and marinades.”

Blueberry Pomegranate-Tarragon Marinated Pork Chops

Adding bold, bright flavors to healthy foods you’ll love to eat — now that’s smart cooking. For more recipes and cooking videos, visit Pompeian.com.

Serves 4

4 4-ounce boneless pork chops Blueberry Pomegranate-Tarragon Marinade recipe Cooking Smarts Look for ingredients that bring health and nutritional benefits to Paprika to taste

the table along with great taste. Products and natural foods that have Omega-3 DHA and antioxidants give your body the healthy Pour marinade over pork chops and turn pieces several times to coat evenly. Marinate 30 minutes. boost it needs. Preheat a lightly oiled grill rack or grill pan over medium high heat. Remove pork chops from marinade (discarding excess —Omega-3 DHA supports brain, eye and heart marinade). Sprinkle both sides with paprika. Cook pork 4 health throughout life. minutes on each side or until barely pink in center. —The American Dietetic Association (ADA) recommends 500 mg/day DHA and EPA, in addition to two servings of fish per week, preferably fatty fish. —Antioxidants help fight the damaging effects of free radicals that have been associated with chronic disease and aging. —Açai (ah-sci-ee) is a Brazilian rainforest fruit considered tops in antioxidant values. —Blueberries and pomegranate juice also rank higher than many foods.

Blueberry Pomegranate-Tarragon Marinade Serves 4 (makes about 1/2 cup marinade) 1/3 cup Pompeian Blueberry Pomegranate Infused Red Wine Vinegar 2 tablespoons Pompeian Extra Virgin Olive Oil 1 tablespoon lemon juice 1 tablespoon Dijon mustard 1 ½ teaspoons dried tarragon 1 garlic clove, minced ½ teaspoon salt

Jan/Feb 2009

teaspoon coarse ground black pepper

Combine all ingredients in a jar, secure with a tight-fitting lid and shake vigorously. Nutrition information per serving, 1/4 of recipe: 190 calories, 9 g total fat (2.5 g saturated fat, 0 g trans fat), 65 mg cholesterol, 260 mg sodium, 1 g carbohydrate, 0 g fiber, 0 g sugars, 24 g protein, Vitamin A 0%, Vitamin C 4%, Calcium 4%, Iron 6%

Vegetable and Romaine Chopped Salad Serves 4 (1 cup salad per serving)

Dressing: ¼ cup Pompeian OlivExtra Plus 1 ½ to 2 tablespoons Pompeian Açai Pomegranate Infused Red Wine Vinegar 2 tablespoons whole grain Dijon mustard 2 medium garlic cloves, minced 1 teaspoon sugar ¼ teaspoon salt or to taste Coarsely ground pepper to taste Salad: 3 cups chopped romaine lettuce 1 cup chopped red cabbage ½ cup frozen green peas, thawed ½ medium celery stalk, thinly sliced ¼ cup chopped red onion 1 ½ teaspoons sesame seeds, toasted

1 pint sweet grape tomatoes, halved ½ of a 15.5-ounce can, preferably no salt added cannellini or navy beans, rinsed and drained 1/3 cup Pompeian Burgundy Cooking Wine 3 tablespoons Pompeian Red Wine Vinegar ¼ teaspoon dried red pepper flakes ½ cup chopped fresh basil, or to taste 1 ounce grated Asiago cheese

Heat 1 tablespoon oil in large nonstick skillet over medium high heat. Cook peppers and onions 4 minutes or until onions are translucent, stirring frequently. Add eggplant and garlic; cook 5 minutes or until eggplant is tender. Stir in tomatoes and beans, Combine dressing ingredients and cook 3 minutes. Add wine, vinegar, and pepper flakes. Cook in a jar, secure with a lid and 2 minutes or until tomatoes are slightly soft. shake vigorously until well Remove from heat, stir in basil and salt and pepper to taste. blended. Sprinkle evenly with cheese. Combine salad ingredients in medium bowl. Toss salad with one half the dressing (about 1/4 cup) until well blended. Refrigerate Nutrition information per serving, 1/8 of recipe: 130 calories, 8 g total fat, (1 g saturated fat, 0 g trans fat), 5 mg cholesterol, 115 mg sodium, 11 g remaining dressing up to 1 week for later use. carbohydrate, 4 g fiber, 3 g protein, Vitamin A 10%, Vitamin C 40%, Calcium 6%, Iron 4% Nutrition information per serving, 1/4 of recipe: 100 calories, 8 g total fat (0.5 g saturated fat, 0 g trans fat), 0 mg cholesterol, 150 mg sodium, 8 g carbohydrate, 3 g fiber, 3 g sugars, 2 g protein, Vitamin A 60%, Vitamin C 45%, Calcium 4%, Iron 6%

Sweet Lime and Blueberry Pomegranate Vinegar Marinated Chicken Breasts Serves 4

Asiago, Eggplant and Tomato Ratatouille Serves 8 (1/2-cup servings) ¼ cup Pompeian OlivExtra Plus 1 ½ cups chopped green bell pepper 1 cup chopped onions 8 ounces eggplant, cut into 1/2-inch cubes (3 cups) 2 medium, fresh garlic cloves, minced

4 4-ounce boneless skinless chicken breasts, rinsed and patted dry Sweet Lime and Blueberry Vinegar Marinade recipe 1 medium lime, cut in wedges

Pour marinade over chicken breasts and turn pieces several times to coat evenly. Marinate 30 minutes.

Jan/Feb 2009

Smart Cooking cont...

Preheat a lightly oiled grill rack or grill pan over medium high heat. Remove chicken from marinade (discarding excess marinade). Cook chicken 4 to 6 minutes on each side or until no longer pink in center.

Nutrition information per serving, 1/4 of recipe: 170 calories, 5 g total fat (1 g saturated fat, 0 g trans fat), 65 mg cholesterol, 290 mg sodium, 3 g carbohydrate, 0 g fiber, 2 g sugars, 26 g protein, Vitamin A 6%, Vitamin C 15%, Calcium 2%, Iron 6%

All materials courtesy of: Pompeian Family Features

Serve with lime wedges.

Sweet Lime and Blueberry Vinegar Marinade

Chef Nick Stellino, cookbook author and television host

Be sure to check out the Smart Cooking videos online!

Serves 4 (makes about 3/4 cup marinade total) ¼ cup Pompeian Blueberry Pomegranate Infused Red Wine Vinegar ½ cup packed mint leaves 1 tablespoon grated lime rind 3 tablespoons lime juice 2 tablespoons Pompeian Extra Light Tasting Olive Oil 1 ½ tablespoons sugar ¾ teaspoon salt

Combine all ingredients in a blender, secure with a tight-fitting lid and puree until smooth.

http://www.fitchristian.com/videos.html

Skinny on Fats cont.... Garnish each chicken breast with 1 tablespoon chopped pecans. Serve immediately.

Preheat oven to 400°F. Place tortillas onto foil lined baking sheet. Spread 1 to 2 tablespoons sauce on each tortilla. Divide peppers and shrimp onto each tortilla. Sprinkle with cheese.

Zesty Pecan Salad Dressing Makes 1 cup

Bake for 5 to 10 minutes. Serve immediately.

Baked Chicken Pecan Makes 4 servings 4 ½ 4

chicken breasts cup Nuttin’ Better Sauce tablespoons coarsely chopped pecans

½ cup canola oil 2 to 3 tablespoons lemon juice 3 tablespoons Nuttin’ Better Sauce Salt and pepper to taste

In medium bowl, whisk together canola oil and lemon juice. Add sauce and whisk to blend. Add salt and pepper if desired. Store extra salad dressing in refrigerator.

Preheat oven to 350°F. Spread approximately 2 tablespoons sauce on top of each chicken breast. Place on foil lined baking sheet. All materials courtesy of: CanolaInfo.org / Texas Pecan Board

Bake for 25 to 30 minutes or until chicken is done and juices run clear. Family Features

Jan/Feb 2009

ÂŠ 2009 The Fit Christian Magazine. A Publication of His Work Christian Publishing.

Jan/Feb 2009

Not So Impossible!

I handed bananas to Vance and Ivan. "Here, slice these without opening the peel." "Excuse me? You want me to what?" Vance squawked. "There's no way I can do that!" I pointed him toward the table where there were a number of items. "Sure you can," I encouraged. "But how?" "Nope. No questions. You have two minutes. It can be done, just work at it." The two boys looked at each other, then grabbed the plastic knives that were on the table. Two minutes later their bananas were butchered, but they still hadn't figured it out. "There's no way," they said, pushing their bananas away. I reached into my bag for another banana, and instead of picking the plastic knife, I chose a safety pin that was sitting right beside it. With a few quick moves I sliced the banana then peeled it and offered the slices to the kids. Remember how the boys felt when I gave them the bananas? That was probably how Gideon felt when the Angel of the Lord appeared to him and told him he was to lead Israel against the Midianites. "You want me to do what? There's no way I can do that!" Gideon even made up excuses, "I don't come from an important family, and I'm the youngest one." Hmmmmm. I've thought the same things quite often. But what did God say to Gideon? "Surely I will be with you" (Judges 6:16). Wow! What a promise! And it's a promise we see throughout the Bible when God calls someone to do things that are seemingly impossible. Gideon hurried and brought out an offering for the angel of the Lord and arranged it on a rock, just as he was instructed. The angel of the Lord stretched out His staff, touched the offering, and fire jumped out of the rock, consuming the offering. Can you imagine Gideon's shock and surprise? What a display of God's power! If God could make fire jump out of a rock (and He did!) then surely God would keep His word and be with Gideon. That's the same promise God has given to us! He's told us what to do in Matthew 28:19-20, "Therefore go and make disciple of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit, and teaching them to obey everything I have commanded you." Are you saying, "You want me to do what?" Are you making excuses? (I can't go to other countries … I'm just a kid….) Well, don't worry, the verse didn't end with just giving us our assignment, it goes on to say, "And surely I am with you always, to the very end of the age." God has given us the very same promise He gave to many great men in the Bible, He's promised to be with us. God wants us to start telling people about Him, and He's given us the way to do it. "But you will receive power when the Holy Spirit comes on you; and you will be my witnesses in Jerusalem, and in all Judea and Samaria, and to the ends of the earth" (Acts 1:8). This was written to people who were living in Jerusalem at the time. God wants us to start telling others about Him; by starting with the people that live near us and that we go to school with! Now that's something all of us can do! And remember God's promise to Gideon, and to us, as we do the work He's given us—"Surely I will be with you" (Judges 6:16). The account of Gideon's assignment is found in Judges 6:11-24. Patty Wysong is a Christian wife and homeschool mom of five who is passionate about wrapping lessons in pretty packages that will point others to God. Blog: http://pattywysong.blogspot.com/ Article Source: www.faithwriters.com

Jan/Feb 2009

Breaking Down Bone Health Myths

Fact: Many people with lactose intolerance can still enjoy small amounts of milk and other dairy products like yogurt and cheese. You can also try lactose-reduced milk or a soy drink. Myth: You don’t have to worry about osteoporosis until you’re older. Fact: Girls between the ages of nine and 18 are in their critical bone-building years. By age 18, girls will have built close to 90 percent of their bone mass. That means right now is the best time to build strong bones to prevent osteoporosis. Myth: My daughter gets enough exercise at school. Fact: Very few schools require physical education every year. Your daughter needs 60 minutes of physical activity every day for good health. Make sure she gets enough by encouraging after-school activities such as soccer, tennis, dance, gymnastics, or playing outside with her friends. Get active as a family by taking a walk after dinner or a long hike on the weekend. Myth: Dairy products are the only way to get calcium. Fact: Milk is still the best source for calcium, as it also contains vitamin D, which is essential for bone health, and other nutrients like potassium. However, your daughter can get the calcium she needs from many other foods, such as spinach, tofu, almonds, and calcium-fortified bread, tortillas and cereals.

Photo Courtesy of Getty Images

(Family Features) What’s in your daughter’s glass? If it’s not a calcium-rich beverage like milk, fortified orange juice or soymilk, she may not be building the strong bones she’ll need for life.

The U.S. Department of Health and Human Services’ Office on Women’s Health leads a national bone health campaign for girls ages nine to 14 to encourage bone-healthy habits, including getting enough calcium-rich foods, vitamin D, and bone-strengthening activities like running and jumping. For tips on building strong bones, visit the Web site for girls at www.girlshealth.gov/bones or for parents at www.girlshealth.gov/parents/bones.

Many girls don’t drink milk because they worry about weight gain. Others steer clear of dairy products because they are lactose intolerant. Avoiding calcium-rich foods, combined with a lack of exercise, puts girls at risk for osteoporosis later in life. Help your Courtesy of Family Features Source: National Bone Health Campaign daughter build strong bones by learning the facts about bone health. Girls ages nine to 18 need three cups per day of low-fat or fat-free milk plus another serving of a calcium-rich food such as yogurt and cheese. Girls also need 60 minutes of physical activity each day, including activities that are best for bones like running, jumping rope, walking, basketball, volleyball or cheerleading. Below are some of the most common myths and misconceptions regarding bone health. Surprised? You’re not the only one! Myth: Dairy products cause weight gain. Fact: Dairy products don’t have to be fattening. Choose low-fat or fat-free milk, yogurt, and cheese. Low-fat and fat-free milk and soy drinks contain the same amount of calcium as whole milk—without the added fat.

“Love the Lord your God with all your heart and with all your soul and with all your mind.”

Matthew 22:37

Jan/Feb 2009

Healthy Kids, Naturally

Rest. Rest, relaxation and sleep are key for handling stress. While moderate stress is normal, the demands of school life can cause stress overload for youngsters and adolescents—and their parents and teachers! Be sure to schedule in downtime and allow for adequate sleep when you’re planning the week.

(Family Features) Keeping kids and teens healthy can be a challenge during the busy school year. In fact, the Centers for Kids need more sleep than you might think. Disease Control and Prevention (CDC) say that nearly 22 million school days are lost annually due to the common cold alone. · 3–6 years old: 10 3/4–12 hours per day Fortunately, there are some simple, and natural, things parents · 7–12 years old: 10–11 hours per day can do to help kids stay healthy and energized for all their · 12–18 years old: 8¼–9½ hours per day activities. Hygiene. The CDC says that the single most important thing you can do to keep from getting sick is to wash your hands. When there’s not sink and soap around, use natural hand sanitizers— wipes or gel—with 100 percent pure essential oils. Nutrition. Growing bodies and brains need fiber and nutrients to stay healthy. A child’s health can suffer from too few of these good things and too many sugary, highly processed foods.

Stomachaches, nervousness, trouble sleeping, anger flares or infections may be signs of stress. Fortunately, there are plenty of safe, effective ways to handle it. Breathing deep, exercising, stretching, physical play and homeopathic remedies may help. If you would like to know more about natural ways to help your kids stay healthy, the Whole Body Team Members at Whole Foods Market are well educated about all of the products they offer and are happy to answer questions.

You can also visit WholeFoodsMarket.com for educational podcasts and more information.

WholeFoodsMarket.com

The USDA Food Guide Pyramid recommends nine servings of Courtesy of Family Features fruits and vegetables a day. One serving size of fruits and veggies for children equals one of the following: · · ·

1/2 cup juice 1 cup raw leafy salad greens 1/2 cup chopped raw, canned or cooked fruit or other vegetable

Essential fatty acids, particularly omega-3s, are crucial for development and health of the brain, heart, nervous system, tissues, skin and immune system, especially for school-age children. DHA can be found in fatty cold-water fish like salmon, mackerel and tuna, and in DHA-enriched products like eggs and milk. What about nutritional supplements? If kids and teens are actually eating nine servings of colorful fruits and veggies—plus foods containing all the other recommended daily nutrients—every day, then they probably don’t need them. But with picky eaters, tight schedules, food allergies and more, they don’t often get what they need. In these cases, supplements might be a good idea. But be careful. While it’s easy to find a fun and fruity multivitamin that kids don’t mind taking each day, it’s the nutrients they need, not loads of sugar or artificial colors and flavors.

Jan/Feb 2009

Kids Can:

Little gardeners get big results

plishment, as well as encourage them to continue gardening throughout their lives.”

Growing a giant cabbage may seem like a big undertaking for little kids – but it’s easier than you may think. To get started, all (Family Features) The best kinds of lessons are those that make kids need is: learning fun and exciting. This year, more than 1.5 million third graders across the United States have gotten hands-on, enjoyable · Sunshine: Cabbages need at least six hours of full sunlight, lessons about plants, patience and perseverance as they compete more if possible. · Space: Bonnie O.S. cabbages need at least three feet on each to grow the biggest cabbage in their state. side to spread out. If you don’t have that much space, use a large Thanks to the Bonnie Plants’ Third Grade Cabbage Program, planter. students from participating classrooms across the country will · Soil: Work some compost into the soil – cabbages love nutrireceive a free Bonnie O.S. Cross, or "oversized," cabbage plant ent-rich soil. that they can cultivate, nurture and watch grow bigger than a · Food: Start your cabbage off right with an all-purpose vegetabasketball and often over forty pounds. ble fertilizer, then fertilize it every 10 days to keep it growing strong. At the end of the season, · Water: Your cabbage will need at least one inch of rainfall each teachers from each class week. If it doesn’t rain, use a watering can or a garden hose with will select the student who a sprinkler to gently water your plant. has grown the “best” cab- · TLC: Keep weeds out of the cabbage patch – they compete for bage, based on size and the food and water your cabbage needs. Be on the lookout for appearance. A picture of brown or white moths – these come from worms that love to the cabbage and the stu- munch on cabbage. If you see any, get rid of them right away. dent entry is submitted to · Time: In just 10 to 12 weeks, you should have a huge head of Bonnie plants by mail or cabbage you can be proud of. online. That student's name will then be includ- Green thumbs can pay off big time– providing participating ed in a statewide drawing children with pride for a job well done, a humongous cabbage, to receive a $1000 schol- and for the lucky state winner, the beginning of an educational arship towards education. fund for college. The winner of each statewide drawing is selected by the Commission of Agriculture, state by state, via random drawing. For more information on the 2008 winners and the 2009 Third This year, Bonnie Plants gave 1.5 million students the opportuni- Grade Cabbage Program, visit Bonnieplants.com. ty to experience the joy of gardening through planting and nurturing their very own cabbage plants. One child winner, per state, from 45 participating states, is awarded a $1,000 savings bond from Bonnie Plants towards education. “It’s good for the students to get out there and grow their own plants,” said Melody Witt, principal of Alto Elementary School in Alto, Texas. “It helps them learn about nature, soil composition and the parts of plants, but it also shows them where things come from. So many young people take for granted the fact that we can walk into the store and buy whatever we want. It’s a good history lesson for them to learn that it wasn’t always like that, even in this country.”

Courtesy of Family Features

“The cabbage program is our way of sharing our love of gardening with children,” said Bonnie Plants General Manager Dennis Thomas. “Because we believe so deeply in the joy and peace gardening can bring to the soul, we want to afford the opportunity to children to experience this same joy and sense of accom-

Source: Bonnie Plants

Jan/Feb 2009

Lift the chute over their heads. Have several children put the heart shaped name cards, face-up under the chute. Lower the chute. Name two or three children and a movement. Everyone Valentine’s Day is coming up and often the focus is on sweets. else raises the chute. The children you named go under the chute The following games do not focus on sweets, but focus on kids doing the movement, as they look for their hearts. Everyone else working together, and learning how to be better friends with one chants. After each child finds his heart, he picks up and does the movement back to his place. Continue until everyone has his another. It’s a fun way to celebrate this special day! heart.

Warm ups High Energy Activities Heart of the Matter Materials: Music, CD player, and ball or heart shaped object

Race for the Heart

Cut out a bunch of different-colored hearts, write different acThe children take a ball or heart shaped object and throw it to tions on them (e.g., hop, clap, crawl, skip, etc.), and place the each other in a circle. When the music stops, whoever has the hearts in a decorated box. object must go into the center of the circle and perform an Divide the kids into 2 teams and designate who goes first. aerobic activity such as running, jumping, etc. The rest of the class follows suit outside of the circle, and the object is passed The leader of each team would run up to a box and pull out a heart. Each child must do that particular action, then run back to around again until after the music stops. his team. The next child in the line is given the heart, and they must do that action back to the heart box. The games continue Healthy Heart Hop until every child has a turn. Materials: Valentines with various exercises on them As the students enter the activity area tell them you have special Valentines for them from you. Hand the Valentines out to the students. Students read the card, perform the fitness activity safely in the activity area, and then they give another student the card. Continue as long as you like.

Partner Project Materials Needed: Laminated hearts, Cut the hearts down the middle in one of three pathways; straight, curved, or zigzag, balloons, music

Students choose one-half of a heart and a balloon at random. Students then spread out in the general space. They begin travelMedium Activities ing on the teacher’s signal or music beginning with their balloon in the pathway given on edge of their heart. On the teachers’ Sweetheart Throw signal students move and safely find someone else who shares Materials: Hearts with various point values, small balls or spong- the same pathway by matching connecting edges, and finding their heart partner. When students have found a partner, they will es to hit various heart targets, tape throw the balloon back and forth five times. Take three hearts and have the kids each throw a ball or sponge. Add the point values to each heart hit. The student with the most Cont. On next page points wins. HS vs. VH Materials: Valentine heart Have all the children hide their eyes while you "hide" a valentine in the room. Tell the children to find the Valentine, but not touch it. Once they spot it they should sit back down in their spot. The first one to sit down again will get to hide the valentine. Heart Felt Greetings Materials: chute, heart-shaped name card for each child, and overhead marker with each child’s name

Jan/Feb 2009

Operation Valentine’s Day

Cool Down

Materials: Four bases, Ten beanbags, Two necklaces for the It is a great idea to have some finger plays to share with your taggers, Two boxes to hold the beanbags, Three Hula Hoops students. It is a great way to cool them down and get them ready for their next class. Spread the bases out throughout the playing area. On one sideline, place 2 hula-hoops (this is the empty chocolate box). On the opposite sideline, place one hula-hoop (this is Cupid's base). At one end of the gym (in the middle), place the beanbags (known as the valentines/chocolates) in a box on the end line. At the other end of the gym, place an empty box on the end line, (this box is where the students place the rescued valentines (beanbags). Select two students who will be the taggers. Have each one wear a necklace. They are named the "Huggers" and the "Kissers" (one student is "hugs" the other is "kisses" - as in Hershey's chocolate kisses). The two taggers stand in the center circle of the gym to start the game. Then select one student to be "Cupid," and have him/her stand in the one hula-hoop (Cupid's safety zone) on the sideline. The rest of the class is lined up on the end line, opposite the box of valentines (beanbags). The object of the game is to see how fast the class can rescue the valentines (beanbags) by avoiding the taggers (Hugs & Kisses). Start the game by having the students WALK first, and then add various loco-motor movements later. Running is not a good choice for safety reasons for this game. If a student is tagged by a hugger or kisser, they must go to the empty chocolate box (the 2 hula-hoops on the sideline) and if they had a valentine (beanbag), they must return it to the box. The student may rejoin the game once they are tagged back in by Cupid. The only "safe" zones in this game are the bases. The student may only be on a base for 10 seconds or less, and may only use one base for each trip (down and back). Therefore, students may not base hop (go from one base to another and so on). Only one student per base is allowed. Also, the taggers cannot "guard" the bases and Cupid may not use the bases as a safety zone. The game continues until: 1) all of the valentines (beanbags) are rescued or 2) Cupid is tagged outside of the safety zone (hula-hoop). When the game is over, pick new huggers and kissers, and a new Cupid.

Valentines, valentines Red, white and blue I will make a nice one And send it to you. Valentine's Day If I could be the mail carrier For just one single time, I would choose to carry Valentines So lovely and so fine. I would not mind the heavy load, Or mind my tired feet. If I could scatter happiness, All up and down the street. Counting Valentines Valentines, valentines, how many do I see? Valentines, valentines, count them with me. I have red ones, orange ones, yellow ones, too. I have green ones, purple ones, and some that are blue. Valentines, valentines, how many do I see? Count them with me! 1-2-3-4-5..... 5 Little Valentines Five little valentines were having a race The first little valentine was frilly with lace. The second little valentine had a funny face. The third little valentine said, "I love you.” The fourth little valentine said, "I do too.” The fifth little valentine was sly as a fox. He ran the fastest to the valentine box. Children sit in a circle and send an imaginary valentine to one of their friends.

Heart Felt Feelings Materials needed: 2-4 Small Foam balls (preferably red), Valen- Valentine's Day Song tine's Day cards, basket to place cards in (can be sung to the tune of Mary Had a Little Lamb) Establish clear boundaries for the game and set up a basket You're a special friend of mine, outside the boundaries that contains various Valentine's Day Friend of mine, friend of mine, cards. Then select two students to hold the red foam balls - they You're a special friend of mine, are the taggers. Ask students to walk first, and then incorporate Be my Valentine. different loco-motor skills. If a student is tagged by a person with a red foam ball, he/she must assume the shape of a valentine with hands held in a heart shape over their head, feet together. To get back in the game a student who is free runs to the person and says something nice about them. The frozen person is now free to get back in the game.

Happy V-Day!

Jan/Feb 2009

HEART (can be sung to the tune of BINGO) To show you like your special friend, Just give them each a heart, H. E. A. R. T, H. E. A. R. T, H. E. A. R. T, Each heart says I like you. Three Valentines (to the tune of "Mary Had a Little Lamb") Three valentines I have for you Have for you; have for you, Three valentines I have for you, Pink and red and blue. I will put them in the mail for you, Mail for you, mail for you, I will put them in the mail for you, Pink and red and blue. Love is a Circle Love is a circle, ( children walk or another aerobic activity in a circle) Round and round, Love goes up, (children wave hands up) And love comes down, ( children wave hands down) Love is on the inside, ( children move into the inside) Trying to get out, ( children move out of the close circle) Love is whirling and twirling about! ( whirl and twirl in the circle) So if you are looking for games for your next day Valentine’s party look no further but in V-Day Games!

References: Can Teach [http: //wwwcanteach.com] Party Game Ideas [http://www.partygameideas.com/valentines-daygames.htm] Valentine Volley [http://www.pecentral.org/lessonideas/PrintLesson.asp?ID=4264] Valentine’s Day for the Heart [http://www.pecentral.org/lessonideas/ViewLesson.asp?ID=4182] Valentine Rescue [http://www.pecentral.org/lessonideas/ViewLesson.asp?ID=2166] Valentine’s Tag [http://www.pecentral.org/lessonideas/ViewLesson.asp?ID=2092] Wnek, Barbara. Holiday Games, and Activities. Champaign, IL Human Kinetics. 1992. A Collection of Valentine’s Day Games [http://freebiesandstuff.freeyellow.com/valentines_day/games/] Wilmes, Liz and Dick. Parachute Play. Elgin, Illinois: Building Blocks. 2000.

CARDS CHOCOLATES FLOWERS FRIENDS GAMES GOD

HEART HUGS KISSES LOVE MOVIES VALENTINE

Love One Another

Jan/Feb 2009

“Miss Communication”

By Jenny Burr for The Fit Christian

Waiting For ....

For young children, waiting for a special day can prove to be difficult. Whether it is a birthday, Christmas or a vacation time with family, the anticipation of that remarkable day keeps a young child filled with excitement right up until the last moment. As adults, we too must wait. Sometimes we find ourselves just as excited as young children. At other times, when the waiting appears to drag on, we may wonder how the waiting fits into God’s plan for our lives. Waiting can give us the impression that we are experiencing some “Miss Communication” between us and God. In the Bible we have numerous examples of people waiting for God’s timing. I am reminded of Noah, who obeyed God by building the ark and who waited for God to send rain; Moses, who waited on God for a deliverer and learning that he was to be that individual; David waited many years for God’s timing before he became the next king of Israel; Abraham waited for God to fulfill His promise of having as many children as there were stars, until the day that Isaac was born; The prophetess, Anna, was able to see Jesus, who was the long awaited baby, church. It began with a small kindergarten class. A year later I before she died; Jesus, the promised Savior who died and rose so was hired as the grade 1&2 teacher and I enrolled our girls into that we could have forgiveness from our sin. the school that same year. So … what do we do while we wait on God? Do we take matters into our own hands? Do we stop praying? Do we give up? Or do we continue waiting, praying—and at times fasting—until we know that God is directing us in our lives?

Have you ever wondered how things looked during Noah’s time and how ridiculous he must have appeared to his neighbors and friends while he obeyed God’s command to build an ark? Imagine, a grown man searching for gopher wood, cutting and shaping it, fastening it together. All on dry land without a lake or an Seventeen years ago we moved into our house. I remember ocean near by to launch the ark in. I can just imagine the followlooking out our kitchen window and praying, “Okay Lord, I’m ing conversation…. here but there isn’t a Christian school anywhere in this area. Why are we here?” We originally moved to the area because one of “Noah,” asked a neighbor, “Do you really think you are going to my sisters had moved to a town close by and I wanted to be fairly find enough water for that ark to float in?” close to a family member. What I forgot, was that my sister and her husband like to move often. About a year and a half later they “Yes,” replies Noah, “because the Lord told me he is going to moved away. send so much rain that everything left on Earth, including people So … I became involved in a church nearby and attended Christian women’s meetings while I was a stay-at-home mom. I even did a bit of tutoring. While it was good to stay home with our girls for seven years, it was rough financially. I also enjoyed getting involved outside the home because I loved the time with other adults.

and animals, will die. You don’t want to die in the rain do you? Trust God and join me in the ark with my family.” “Ha! I don’t think so! We’ll never get enough to make that contraption float.”

“Please, listen to me. I’m telling you the truth—” Noah stops abruptly as he sees his friend walk away. It didn’t surprise him anymore, although at first it did. All of his friends and neighbors What I didn’t know was that God was working on a teaching would come by and make comments while he worked day after position for me, but I had to wait seven years for it. By the time day on the ark. He had not been able to convince one of them that my youngest turned four, a Christian school was started at a local See “Miss Communication” page 29 © 2009 The Fit Christian Magazine. A Publication of His Work Christian Publishing.

Jan/Feb 2009

Mix It Up With Jenny

By Jenny Harper

Winter Warm-Ups It’s true — the kitchen is the heart of the home. Ever notice how people always gather there? Whether baking treats, making dinner or spending time with family and friends, the kitchen is my favorite place to be. Since my day job is Senior Culinary Specialist for the Nestlé Test Kitchens, you can bet I love to stir things up. This column lets me pass along to you some of my best recipes, tips and baking secrets. (Family Features) Cold Januarys – like the ones here in Ohio – make me feel like summer is so far away! But I have some recipes that warm me up and fill the house with such wonderful smells that I soon forget about the cold of outside. The smell of these cinnamon rolls makes my mouth water. And this indoor twist on classic s’mores brings fond memories of campfires to the whole family. Best of all, they’re both so easy – which means that I can cure my cabin fever in no time at all! ROLL 1 bread loaf into 16 x 10-inch rectangle on lightly floured Warm up your winter with more recipes at VeryBestBaking.com. surface. SPREAD 1 tablespoon softened butter over dough. Combine sugar and cinnamon in small bowl; sprinkle 2 tablespoons over (Makes 12 servings) dough leaving 1/2-inch border around sides. Sprinkle with 3/4 cup morsels and 1/2 cup cranberries, firmly pressing morsels and 2 loaves (1 pound each) frozen white yeast bread dough, thawed, cranberries into dough.

Cranberry Kissed Cinnamon Rolls

divided 2 tablespoons butter, softened, divided 1/4 cup granulated sugar 1 tablespoon ground cinnamon 2 cups (12-ounce package) Nestlé Toll House ® Premier White Morsels, divided 1 cup sweetened dried cranberries, coarsely chopped, divided 1 cup powdered sugar, sifted 3 tablespoons milk

ROLL up dough tightly, starting at short end; seal edges with water. Cut into 6 slices; place cut side up in prepared baking pan. Repeat with remaining bread loaf, butter, sugar mixture, 3/4 cup morsels and cranberries; place in second prepared baking pan. Cover; let rise in warm place until dough almost fills pans, about 30 minutes. PREHEAT oven to 350° F.

GREASE two 9-inch-round baking pans. BAKE for 25 to 30 minutes or until golden brown. Cool for 15 minutes in pans on wire racks. MELT remaining morsels in small, uncovered, microwave-safe bowl on MEDIUM-HIGH (70%) power for 30 seconds; STIR. Morsels may retain some of their original shape. If necessary, microwave at additional 10- to 15-second intervals, stirring just until morsels are melted. Stir in powdered sugar and milk to make a stiff glaze. Drizzle over cinnamon rolls. TIP: For whole-wheat cinnamon rolls, substitute whole-wheat dough for the white bread dough. Nutrition Facts per Serving: 480 calories, 13 g total fat (8 g saturated fat), 5 mg cholesterol, 480 mg sodium, 77 g carbohydrate, 4 g fiber, 42 g sugars, 10 g protein See “Winter Warm-Ups” page 28 © 2009 The Fit Christian Magazine. A Publication of His Work Christian Publishing.

Jan/Feb 2009

Mix It Up With Jenny

By Jenny Harper

Movie Night Made Easy (Family Features) Looking for something fun to do in the post-holiday lull? Why not host a movie night? It can be a family affair to remember or a great night with friends. Whether it’s a one-movie night or a double feature, I like to pick a theme for the night –comedies or adventure – even all animated movies for the kids. You can keep it simple or go all out and decorate with movie related items, whatever makes it more fun! Good food is a must for any movie night. Chili Cornbread Pie is the star of this show by putting the best of chili and cornbread all into one dish you can easily eat while watching. (And this recipe has the special feature of being rich in calcium because it calls for evaporated milk.)

1 can (15 ounces) black beans, rinsed and drained 1 can (12 fluid ounces) Nestlé Carnation Evaporated Milk, divided 1 can (4 ounces) diced green chilies, drained (optional) 2 boxes (8.5 ounces each) dry corn muffin mix 2 large eggs Set out bowls of toppings so everyone can dress up their chili Sliced avocado, salsa and/or sour cream (optional)

how they like it. Canned diced chilies or pickled jalapenos add some heat, while avocados, sour cream or cheese mellow things PREHEAT oven to 400° F. Grease 13 x 9-inch baking dish. out. COOK turkey in large skillet over medium-high heat until turkey Here are some Movie Night theme ideas to get you ready to roll is no longer pink; drain. Stir in chili seasoning, tomato sauce, corn, beans, 3/4 cup evaporated milk and chilies. Bring to a boil, out the welcome mat for a night of Hollywood fun at home! reduce heat. Simmer for 5 minutes, stirring occasionally. Pour • Wild Westerns: Cowboys invented chili, so why not enjoy mixture into prepared baking dish. yours with a western movie? There are plenty of old and new COMBINE corn muffin mix, remaining 3/4 cup evaporated milk classics to choose from. and eggs in medium bowl; stir until just moistened. Spread • The Classics: Treat yourself to some of the great black and mixture over meat filling. white comedies or classic detective movies of the 30s and 40s. If BAKE for 15 to 20 minutes or until lightly browned. Let stand you’ve never seen any, you’re in for a treat! for 10 minutes before serving. • TV Catch-up: Boxed sets of TV shows are a great way to catch Serving suggestion: Serve with chopped avocado, sour cream up on missed seasons or get hooked on a whole new show. and salsa. • Mystery Night: Pop in a great whodunit and get a thrill trying Nutrition Facts per to solve the mystery before the good guys do. Serving: 330 calories, 10 g Put the spotlight on fun with great movies, good company and total fat (4.5 g saturated fat), delicious food. Find more award-worthy recipes at 75 mg cholesterol, 820 mg sodium, 44 g carbohydrate, 2 VeryBestBaking.com. g fiber, 14 g sugars, 19 g protein, 20% calcium, 10% iron Chili Cornbread Pie (Makes 10 to 12 servings) 1 pound ground turkey or lean ground beef 1 packet (1.4 ounces) chili seasoning or taco seasoning mix 2 cans (8 ounces each) no-salt added tomato sauce 1 can (15 1/4 ounces) no-salt added whole-kernel corn, drained

Courtesy of Family Features

Jan/Feb 2009

By Charlie Nardozzi

Designing an Outdoor Garden Room (Family Features) With the economy floundering, many Americans are spending less money and sticking closer to home. That means more time for home projects such as gardening and yard care. One project that has become very popular over the last few years is building an outdoor garden room. An outdoor garden room can be a natural extension of your home. It can be as elaborate or simple as you like. Some people build a three-season porch complete with furniture, dining tables, and lighting attached to their house. Others keep it simple by just decorating their existing deck or patio with favorite plants and pottery. Some gardeners create a special room in the yard away from the house and all its activity. Whichever way you go, here are some basic ideas to create a beautiful and functional outdoor garden room to enjoy. Design to Use. Think of how you’d like to use your outdoor space. Do you like entertaining and cooking for people? If so, you might want to incorporate an outdoor oven and sink in the room. Also, if you’ll be serving food in the outdoor room, build the room close to the kitchen to reduce the amount of trips you’ll have make. If the room is mostly a quiet retreat or reading space, consider large plants and structures that create hidden resting areas with comfortable outdoor furniture and good lighting. Look at the Space. Consider the location of your garden room. Creating a garden room is a great way to enjoy the comforts of home. Look at the access points. How large are the paths and do they enter the room from the desired direction? How does the traffic flow in the room? Is it disruptive to the intended peace and quiet Make it Comfy. Outdoor furniture has come a long way. No of the room? Consider the views. There’s nothing worse than longer are plastic chairs and tables the norm. Rot-proof wooden creating a beautiful outdoor garden room complete with plants, and metal-framed furniture have all weather cushions that require

“The scope of your outdoor room is only limited by your imagination” furniture, and sculpture only to have an unflattering view of your neighbor’s yard. To change the view consider planting evergreen little maintenance other than winter storage in cold areas. Use hedges, such as cedars and hemlock, or building a wall that can natural materials underfoot, such as bamboo mats and allbe decorated with outdoor art, hanging baskets, or window boxes. purpose rugs, to provide comfort for your feet. Incorporate the Senses. Your room is a unique place where the outdoors meets the indoors. Incorporate some of both with plants and products that soothe the senses. These would include fragrant potted plants, such as brugmansia, stocks, and heliotrope. Plant containers filled with edible plants, such as cherry tomatoes, herbs, and alpine strawberries, for snacking. Hang wind chimes to offer natural sounds. Place beautiful ceramic containers, sculpture, and art, on outdoor walls for viewing. Build a fire pit or fireplace for ambience and warmth creating a cozy, romantic feel.

Ultimately, the scope of your outdoor room is only limited by your imagination. Charlie Nardozzi, a nationally recognized garden writer, book author, speaker and radio and television personality, has appeared on HGTV, PBS and Discovery Channel television networks. He is the senior horticulturist and spokesperson for the National Gardening Association (www.garden.org) and Chief Gardening Officer for the Hilton Garden Inn.

Courtesy of Family Features

Jan/Feb 2009

A Good New Year’s Resolution By Robert Thistle

October 31, 1517 Martin Luther nailed his 95 thesis, against indulgences, to the Wittenberg Church door and set ablaze a reformation that is still being felt today. Here he stood, he could do no other. Throughout Scripture God draws lines that those who call themselves Bible believing Christians are not to cross. Like Luther, we are to take a stand for what we believe and not to back down. Lines are seldom drawn in today’s society. Every one does that which is right is his/her own eyes. Right and wrong cannot be properly defined because there is no basis upon which to define right and wrong. This is what I think, this is what I feel, this is what I believe, and therefore this is how I act toward others. Upon what foundation is the individuals thinking, feeling and believing based. Too many people today take hold of the term Christian and apply it to themselves in a false manner. Notwithstanding, their lives fail to measure up to the term as it is defined in Scripture; a believer in the Lord Jesus Christ, and one who follows Him and His teaching. They take the phrase or cliché “WWJD” (What Would Jesus Do) then do nothing to show they believe this. Their lives are anything but Christian. My foundation for belief is the Bible, God’s Holy Word. Therefore its teaching defines how I think, feel and act toward others. We effectively turn our backs upon the God we say we love and worship when we turn our backs upon His Word and its teaching. We call ourselves Christian yet live in relational situations that dishonor God. Wives and husbands walk out on each other Christians are to work out their differences in relationships, with claiming hardship and expect God to be pleased. spouses, siblings, friends, neighbors. Not seek the world’s aid in We call ourselves Christian, yet our attitude toward others; tearing them apart. I Corinthians 6:1-8 is quite clear in this matter. spouses, parents, siblings, friends, and neighbors are anything but Christian. We won’t speak to, or have anything to do with, So, in the light of church history and what countless have sufthose whom we deem less perfect than we are. They have fered for Christ and His Church where do we as a corporate body wronged us therefore they deserve to be punished. Vengeance is and as individuals draw the line. not a personal option for the Christian. What righteous cause will stir us to stand with Martin Luther and Hardly Christian attitudes, definitely not pleasing to God, and cry out, 1.“Here I stand, I can do no other; May God help me! certainly not “What Would Jesus Do” behavior. Ah, you say, but Amen!” I have asked God to forgive me. How can we ask God to forgive us and yet continually live outside His teaching and in unforgiving relationships? We are nothing but hypocritical and an assault 1. Life and Times of Martin Luther, D’Aubigne pg. 433 on God’s person and an insult to the name Christian. copyright thistlepatch publishing 2002 Truly we as Christians are far, far from perfect. John Newton’s About the Author: Nothing about me of much interest...I am merely the lump term “such a worm as I” is applicable to all who call themselves of clay that I trust the potter is pleased to use to His Glory Christian. Nonetheless, we are called to live a standard and example set by Christ Himself; emotionally, intellectually, phys- Article Source: http://www.faithwriters.com ically, and spiritually.

Jan/Feb 2009

The Heart of a Woman Small Changes For A Healthy Heart

(Family Features) When you’re taking care of a family, it can be easy to forget to take care of yourself. But if you don’t, you’re putting yourself at risk for heart disease. Taking care of yourself doesn’t have to involve a complete lifestyle makeover. It starts with small choices you make every day, like what you eat. Nutrition is important, especially because heart disease is women’s number one killer. It’s worth making some little changes that can have a big impact.

Make Good Food Choices It’s a myth that healthy food doesn’t taste good – you can find food both healthy and delicious. If you make healthy eating a habit, you’ll gain a powerful tool to help you control your weight, reduce elevated cholesterol and lower high blood pressure, all of which are risk factors for heart attack and stroke. Set the stage for success: Learn the meaning of healthy eating – it’s your diet over time that counts. Emphasize fruits, vegetables, low-fat dairy products, lean meat, poultry and fish. Pay close attention to the type of fat in your food – avoid trans fat and aim for foods that are low in total fat, saturated fat and cholesterol. Make grocery shopping quick and easy. Use the American Heart Association’s heart-check mark as an easy way to find foods that have been screened and verified to be low in saturated fat and cholesterol. Visit heartcheckmark.org to create your personalized, heart-healthy list before you go to the store. Print it for future use, or access it from your Web-enabled mobile phone or PDA at mylist.heartcheckmark.org. Enjoy a large glass of ice water, hot tea or other calorie-free beverage, instead of a sugary soda. Garnish with a twist of lemon or lime. Divide a dish prepared at home into portions to eat throughout the rest of the week, or freeze for another time. Eat with other people. You may eat less when others are around. Try a piece of fruit before eating a meal – it may help you curb your appetite Know your snack “triggers” and plan ahead. Fight the urge for high-calorie/high-saturated-fat and trans fat foods by grabbing pre-cut carrots, celery and other raw vegetables.

Photo Courtesy of Purestock/Getty Images

Here are some other suggestions from the American Heart Association to help you take care of your heart. Give yourself the gift of health for your birthday – make an appointment for a checkup and talk with your doctor about how you can reduce your risk for heart disease. Get off the couch. Walk briskly for at least 30 minutes five days a week. Don’t have 30 minutes? Break your walking into three 10-minute segments. Quit smoking. It isn’t easy, but it is possible. Check with your doctor and others in your community for smoking cessation programs. It may take several attempts to quit – so don’t give up if you fail the first, fifth or tenth time. Keep trying. Others have quit; so can you! To learn more about how you can reduce your risk for heart disease, visit americanheart.org.

Jan/Feb 2009

Traveling can leave you feeling more tired at the end of your trip than when you left. But making time for fitness when you’re on the road can keep your energy up and make your trip more enjoyable.

Fitness Tips: Get Wet. Choose a hotel with a swimming pool. Swimming is a great, low-impact exercise for all fitness levels. You can even walk lengths of the pool – the water resistance gives your workout more oomph. Hit the Gym. Make sure the hotel you’ll be staying at has some kind of fitness room. Check their Web site or call ahead to find out what equipment they offer and what the operating hours are. If they don’t have a fitness room, ask about nearby fitness centers. Some hotels have agreements that allow guests to use the centers during their stay. Take a Walk. Put on tennis shoes and take a walk around the hotel facilities. You’ll burn calories and get familiar with your surroundings. Ask hotel staff about nearby walking trails or malls that open early for walkers. Also, try wearing a pedometer to keep track of your steps. It’s a great motivator to keep you moving. In-Room Workout. Pack a resistance band or a workout DVD. They don’t take up much suitcase room and let you work up a sweat in the privacy of your own room. Check local stations for exercise programs or yoga workouts as well.

• Control portions. Most restaurants put more on a plate than one person should eat at a single sitting. Don’t feel obligated to clean your plate – consider splitting the entrée with a friend. • Eat slowly. It takes about 20 minutes for the stomach’s message of “I’ve had enough” to reach the brain. Sip your water, eat slowly, and give your body time to figure out when to stop.

Schedule It. Plan your fitness time just like you would a business meeting or dinner date. If it’s on your calendar, you’ll be less Keeping fit on the road doesn’t have to be hard. Staying active and eating smart will help you enjoy your time away and will likely to skip it. help you hit the ground running when you get back home. Another important part of keeping fit on the road is eating smart. It’s very easy to indulge in road-trip food and overdo it on To find a hotel with fitness centers and pools at your next tempting desserts. But too much of a good thing can sap your destination, visit www.radisson.com. energy and raise your weight. Some simple things you can do: With more than 1,000 locations in 75 countries and five hotel • Eat a better breakfast. When you hit the breakfast buffet, skip brands, including Radisson Hotels & Resorts and Country Inns the pastries and fill up on lean protein, fresh fruits and whole & Suites By Carlson, Carlson Hotels Worldwide is a leading grain toast or oatmeal. You’ll be more energized and less likely authority in leisure and business travel. to snack on junk later. Many hotels offer free breakfast buffets with plenty of healthier options to choose from and most Radisson Hotels & Resorts in the U.S. offer Tasteful Choices Courtesy of Family Features lifestyle menu options.

Jan/Feb 2009

New Year’s Eve In Style (Family Features) A big New Year’s Eve bash doesn’t suit everyone. For a simple yet elegant evening, gather a few friends for good conversation, sparkling champagne and a carefully chosen selection of cheeses. France produces a remarkable diversity of cheeses made from goat, sheep and cow’s milk. There are hundreds of French favorites to choose from, so acclaimed cheese expert and James Beard winner Max McCalman, author of “The Cheese Plate,” and “Cheese, a Connoisseur’s Guide to the World’s Best,” has made it easy. He’s prepared a celebratory plate that’s designed to make your New Year’s gathering a memorable one. • Chill sparkling wines overnight. Bring cheeses to room temperature before serving. It will take about 30 minutes to an hour, “Cheeses that come from Champagne and surrounding regions depending on size. pair beautifully with this special wine,” says McCalman. “They • Have palate cleansers such as mild crackers, bread and water create a sparkling sensation when presented together.” The for guests to nibble on or drink between selections. Champagne Plate includes a Pyramid Goat, Clacbitou, Brie and Langres. Visit www.cheesesoffrance.com to get more ideas for seasonal Fromage Plates, everyday entertaining and unique pairing ideas Pyramid Goat: This goat’s milk cheese was a favorite of Napo- with wine, liquor, coffee and more. leon. Produced in the Berry region, the cheese comes in a truncated pyramid shape. It has a smooth, creamy rich texture and Courtesy of Family Features mild flavor. If you can’t find it, ask for Sainte-Maure, Tradition Jacquin or Tradition du Berry. Clacbitou: A simple, rustic, raw goat's milk cheese, Clacbitou has a craggy appearance and a creamy, balanced goaty flavor. If you can’t find it, ask for Ripened Crottin. Brie: One of the best-known French cheeses, Brie is sometimes called the queen of cheeses. This cow’s milk cheese has a pale, straw-colored interior and a thin rind of white mold. It’s soft and creamy with full, mellow flavor and rich aroma. Langres: This washed-rind cow’s milk cheese from Champagne has a firm and supple interior, and a rich, creamy and complex flavor. Unlike many strong, pungent washed-rind cheeses, Langres is milder and more delicate. It has a distinctive dimpled top and vibrant, orange rind. According to McCalman, “some people even pour champagne into the dimple and let it seep into the cheese.” If you can’t find it, ask for Époisses. Though stronger, is about the closest and is easy to find.

Tips for a Perfect Party • Plan on four to six ounces of cheese per person. • For peak freshness and flavor, shop for cheese close to your event • Cheese is the star, so add accompanying foods that will be complementary. Thinly sliced apples or pears, nuts, figs, blackberries and dried apricots are all excellent supporting players. Also, try drizzling a little honey on pungent cheeses for a dash of sweetness.

Jan/Feb 2009

Smart Choices for Lasting Energy When Needed Most: 3 p.m. (Family Features) If you need an afternoon snack to keep you going, you’re not alone. According to a recent survey: • About half (48 percent) of women snack between the hours of 2 and 4 p.m. • 70 percent of women snack in the afternoon because they say they are hungry and need something to tide them over. • More than half (54 percent) of women say they snack in the afternoon because they need an energy boost. Many convenient snacks don’t really have what it takes to keep energy levels up when you need it most – at 3 p.m. Take pretzels or jelly beans, for example. They satisfy temporarily, but before long, you’re out of oomph and are hungry again. That happens because these foods are composed primarily of simple carbohydrates that are digested fairly rapidly, making blood sugar and energy levels rise and fall quickly. It’s important to choose nutritious snacks that are digested more slowly because they make you feel more satisfied and give you steady energy for longer periods of time. At 3 p.m., if you need a pick-me-up, look for snacks with protein, fiber and healthy fat. This combination of satisfying nutrients results in a gradual, Find out more on www.soyjoy.com. steady rise in blood sugar, which provides lasting energy without the crash between meals. Choosing a snack with these nutrients gives you the kind of enduring energy you need to make the most Pair your afternoon SOYJOY with a spiced soy hot chocolate of your afternoon. this winter for extra energy at 3 p.m.

“It’s important to choose nutritious snacks that are digested more slowly”

Spiced Soy Hot Chocolate Makes one 12-ounce serving

1½ cups light chocolate soy milk 1 tablespoon natural peanut butter Whole soybeans are a nutrient-rich food with high-quality pro- ½ teaspoon cinnamon tein, carbohydrates, fiber, healthy fats and a number of vitamins Light whipped cream, optional garnish and minerals important to good health. Incorporating whole soy Cocoa powder, optional garnish

into your snacking routine can give you the kind of staying power you need during the day. In a medium saucepan, combine soy milk, peanut butter and cinnamon. Cook over low to medium heat, whisking frequently, Registered Dietitian Lisa Dorfman recommends a convenient until mixture is smooth and peanut butter is melted, about 5 way to get whole soy. ”Plan ahead for your snacking needs,” she minutes. Serve in mug. says, “and keep SOYJOY® at your desk, in your purse or in your briefcase. With its unique combination of whole soy and fruit, Top with whipped cream and sprinkle with cocoa powder, if it’s the perfect antidote for that sluggish feeling you get in the desired. afternoon.” 7.5 grams protein from whole soy per serving Finding the right snack can be easy. Remember to look for foods (11.5 grams total protein per serving) with protein, fiber and healthy fats. If these nutrients are present, you can count on a satisfying, energizing snack. Courtesy of Family Features

Jan/Feb 2009

Start the Day off Right Ten Minutes to Feeling Good Every Day (Family Features) As the days begin to grow shorter and shorter, it's likely you're finding your to-do list has reached a length of worldrecord length proportions. With so much on your plate, it is easy to forget to take care of yourself. Leslie Bonci, MPH, RD of the University of Pittsburgh Medical Center, recommends you take at least 10 minutes each morning and dedicate them to doing something good for yourself. She's developed several simple and easy tips that can boost your mood and productivity before even stepping out the door. "Ten minutes may not seem like it will make a difference, but it’s plenty of time to get your day started off right," says Bonci. "It's important to remember that living a healthy lifestyle is a life-long commitment – that doesn't necessarily need to take a lot of your valuable time." Confidence is Key: Say to yourself out loud “I can and I will take care of myself today.” Movers and Shakers: Whether it’s a walk on your favorite nature trail or your favorite step aerobics class, even 10 minutes of exercise can pump your heart and muscles and get you revved up for the day. Can't make it to the gym? Then spend a few minutes each morning stretching to help make your body more flexible. Gut Check: If your gut feels good, then you feel good, so incorporate probiotics into your daily diet. Probiotics are live cultures that exist naturally in the digestive system and are helpful for maintaining Add a Splash of Color: Eat or drink something that contains digestive health. For an easy snack, grab a Liveactive Chewy color – a piece of fruit or glass of vegetable juice. Granola Bar. They are the first nationally available non-refrigerated snack bars that contain a live probiotic culture and fiber (and Breath of Fresh Air: Fresh air cleans our lungs. Many adults

‘Confidence is Key: Say to yourself out loud “I can and I will take care of myself today.”’ 3 to 4.5 grams of fat per serving depending on the flavor of bar) spend at least eight hours inside of the buildings where they -- throw one into your bag to help promote the health of your work. Leave your car in the garage and walk to the bus or train. digestive system, anytime, anywhere! This will ensure you're breathing in fresh air for at least a few minutes each day. Drink Up: A large glass of water is one of the best (and easiest!) ways to give your body the fluid it needs. For more tips about healthy living, visit www.LiveActivefoods.com. Courtesy of Family Features © 2009 The Fit Christian Magazine. A Publication of His Work Christian Publishing.

Jan/Feb 2009

By Dennis Ellingson, Pastor for The Fit Christian

inter has come to our corner of creation, the high desert lands of Eastern Oregon. Usually at this time of year we are buried in snow, anywhere from a few inches to many feet. The herb garden looks forlorn and you wonder if anything will survive the harshness and return in spring. I begin to poke around in the perennial herbs that receive the most sun and I am always pleased to see bits of life in amongst what looks dead. Brand new mint leaves that have started to develop and buds on beneficial trees that will, in a few months, bloom and blossom.

Photo courtesy PDPhoto.org

If you lived in the Holy Lands during the Bible days and even to this day you would watch the Almond Tree. The Almond tree is the first tree to bloom even as early as January. For gardeners and those who love the warmer months it is the promise that spring will again arrive. The most famous section of scripture regarding Almond is that of Moses’ brother Aaron and his staff. “Aaron’s staff ... had not only sprouted but had budded, blossomed and produced almonds.” Numbers 17:8 excerpt, N.I.V. This is a promise for us, that God will not only accomplish His plans for us but exceed them as well.

Almond trees grow best in warmer climates that experience little Almond, rich in Calcium and Iron, is the first herb we will frost. consider. In fact as I write I am enjoying a few raw almonds. Nuts of all kinds are being rediscovered for their great and varied Alfalfa is our next consideration. I live in cattle country and benefits. every rancher knows if you want healthy animals, alfalfa hay is a great way to go. Remember that God said He gave us all the One of the greatest attributes we are discovering about almonds herbs for the benefit of our animals and us. Alfalfa is very good is their help in actually lowering serum cholesterol levels and for humans too. As far as aroma-therapy go, I don’t think there thus be a benefit to combating heart disease. That’s not all, the is any sweeter scent that fresh cut Alfalfa. essential oil from bitter almonds are good for coughs due to colds and flu. Almonds like most nuts are high in vitamins, essential Alfalfa is actually a legume, related to beans and peas. It is rich acids and fiber and a rich source of protein for those wishing to in calcium, magnesium, potassium and the vitamins A and K. It limit meat intake. One of my favorite ways to enjoy almond is in is also a natural deodorizer because of the high content of chloalmond butter with sugar free preserves on whole grain breads. rophyll. It is great for quick energy and staving off fatigue for the long busy day of work or play. These days it is being touted as a cancer fighter because of its high content of beta-carotene. In many ways Alfalfa is a whole External use of Almond because of its emollient properties helps body tonic, helpful for the heart, digestive systems and maladies to remove excess oil from skin and hair. such as arthritis.

Jan/Feb 2009

Alfalfa is powerful and a little bit goes along way. Sprouts are great tossed in a fresh salad, utilize the leaves for tea for concentrated strength try it in capsule form. In the Middle East it was considered the “Father of all Foods” and that is where its’ name comes from. Psalm 104:14-24 reminds us that it is Father God who “makes grass grow for cattle and plants for man to cultivate – bringing forth food from the earth. How many are your works O Lord! In wisdom you made them all”. NIV Apple is our last consideration. You have heard it said, “An apple a day keeps the doctor away.” There is great truth in this especially when you realize that one of our greatest complaints in going to the doctor is problems with our complex digestive system.

Dennis Ellingson’s books, God's Healing Herbs and The Godly Grandparent, are available through most book stores. Books can be directly ordered from the Cladach Publishing Web site. If you would like an autographed copy of God's Healing Herbs ($16.99 plus $1.00 S&H) and/or The Godly Grandparent ($13.99 plus $1.00 S&H), order direct from the author by mailing your

Apple is a great regulator and stabilizer for the digestive system. Not only are apples high in vitamins but fiber as well. Eating a fresh apple is a great healthy alternative to heart burn medicines. Apple also helps to lower cholesterol and normalize blood sugar levels.

order and a check/money order to:

Apple juice (my grandson’s favorite) is a great way for kids to treat the sweet tooth with out the dental damage, diabetes and mood swings that addiction to refined sugar can create. Most recipes that call for sugar, apple juice or all natural apple sauce makes a great alternative. Warm apple cider during the flu and cold season helps to loosen the mucus membranes. Whole grain Pancakes or waffles with applesauce as a replacement for sugar are great and more flavorful. A wonderful but simple dessert is baked apple with a little cinnamon and nutmeg and that’s it. Winter Warm-Ups cont.... Think of the apple tree, full of blossoms and then fruit like that tree mentioned in Psalm 1:3 that prospers because of its’ closeness to the source of life. We must be that way, nourishing ourselves on the Living Water of and True Bread of Christ. Finally, Deuteronomy 32:10 tells us how God sees us in a special way, “In a desert land He found him, in a barren and howling waste. He shielded him and cared for him; he guarded him as the apple of his eye.”

Dennis Ellingson PO Box 36 Sprague River, OR 97639 For info about presentations, workshops or visiting the herb gardens email dennisandkit@msn.com or call 541-533-0919.

Cookie S’mores (Makes 24 servings) 48 graham cracker squares, divided 1 package (16.5 ounces) Nestlé Toll House Refrigerated Chocolate Chip Cookie Bar Dough 12 large marshmallows, cut in half

PREHEAT oven to 350° F. Line baking sheet with foil. Arrange 24 graham cracker squares on prepared baking sheet; set aside. BAKE cookie dough on another baking sheet according to package instructions. Cool for 2 minutes on baking sheet. Remove cookies from baking sheet and place one warm cookie on each graham cracker square on foil. Top each cookie with one marshmallow half. BAKE for 1 to 2 minutes or until marshmallows are soft. Immediately top s’mores with remaining graham cracker squares. Nutrition Facts per Serving: 160 calories, 5 g total fat (2 g saturated fat), 10 mg cholesterol, 170 mg sodium, 26 g carbohydrate, .5g fiber, 14 g sugars, 2 g protein Courtesy of Family Features

Jan/Feb 2009

Miss Communication cont....

God would send the rain. They had to wait for God’s timing, and unfortunately for them, it would be too late. We may not be Noah, but we are still God’s messengers. In obedience to God we often wait for the rain, or for God’s will to be done in our lives and in the lives of others. My husband and I having been waiting for the rain for the past year and a half. We may still have a long wait before even a few drops fall. What have we been waiting for? A job; the job that God has in mind for my husband. You see, a year and half ago he was laid off. We were okay; handling everything quite well. We were praying for God to direct my husband to the job that He wanted him to have. My husband had been given a lay off package, so we were fine for a year. We weren’t too worried. It’s now been several months since we finished the layoff package. Of course my work does assist in paying some of the bills, but not all of them. Now we are relying on God to provide. During these months, he has been networking, applying to positions, placing his name with consulting companies, etc. etc. and still we’re waiting for the job that God has intended for him. Like Noah, he’s had a number of people make comments to him and still he searches on. While we waited for a job, God had something else planned. In August 2008, my husband started looking into taking a Master’s program and he was accepted into the program. For the next year and a half he will be busy and then he will either be looking for work or studying for a PhD, provided his marks are high enough. What about you? Have you also been waiting? Have you experienced some Miss Communication as you’ve been waiting? Please feel free to let me know. Write to me at misscommunication@fitchristian.com. When you write please indicate if you give me permission to share your experience in a future Miss Communication column.

misscommunication@fitchristian.com

Writer for Hire Jenny Burr is the assistant editor for The Fit Christian Magazine and the columnist for the "Miss Communication" column. Jenny writes interviews, articles, blogs, poems, plays, and stories for adults and children. To contact Jenny you may email her at jennyburr@mail.com or at misscommunication@fitchristian.com © 2009 The Fit Christian Magazine. A Publication of His Work Christian Publishing.

Jan/Feb 2009

Spotlight: Yolanda Rosato By David Luther for The Fit Christian

ÂŠ 2009 The Fit Christian Magazine. A Publication of His Work Christian Publishing.

Jan/Feb 2009

3030

Yolanda Rosato

is a competitive bodybuilder from Hamilton, Ontario, Canada. She manages to raise two children and still finds time to compete as a bodybuilder.

us a little about yourself, how you became a FC: Tell Christian. gee, where do I begin? At one point in my life, I was YR: Ok, very unhappy in my marriage, and at the time I wasn't a born again Christian. I did practice a faith, but it wasn't deep a relationship, with Jesus. It was just there. I remember sitting in service one day and prayed to our loving God, “There’s got to be more to this God, I don't feel you nor hear you God.” Eventually my marriage broke down, and we became separated for two years now. I was saddened deeply, to the point that I wasn't eating, and over doing my workouts, jogging and kickboxing, to remove the hurt and pain in my heart. I was so lost, then God sent me Jodie; a woman I knew when we lived in the city and our sons went to the same school. Jodie had moved to a small county town called Caledonia, Ontario. I was amazed to see her at the grocery store in this small town, not knowing that she had moved here. Her son was praying to our Abba Father for a playmate at school, since he was new to the area, and God granted his prayer! Yolanda with her children, Luca (10) and Isabella (6).

Jodie noticed that I was very skinny and ill looking, and we both did daycare in our homes, so we connected even more. When I told her that my marriage was ending she told me about Gateway, the church she attends, and I was looking at her funny, coming from a Catholic background. I said, “I have nothing else to lose, so I brought myself and my two children to Gateway with an open heart and mind, hoping to find God.” And boy did I ever! As we were singing worship to our loving God, that's when God spoke to me and said, “I am here my child.” I couldn't stop crying.

It took some time for me to know how to behave like a Christian. I was dating a man after my split up with my husband, which I now know was a no-no in God 's eyes. He did something to me, which scared me. Then I stepped back, and said, "Ok God, here I am, and I surrender my life to you.” And that's when my whole life stared to change for the better. It took a while for me to understand what God wanted from me, and how much I needed Him to be in my life. And now I am building my faith in him and becoming so much in Love with Jesus. And here I thought it was Buddha (Yoga) who was going to save me ... yeah right! Buddha didn't die for me for my sins and that's what kept me from hearing God. Now I do hear Him, everyday. The Lord God has given me special gifts; one is to sing for him at our church, and the other is to speak in tongues. Yeah that was difficult for me to understand at first, but now I am honored to speak to our God in such a way. It’s an amazing feeling, that's for sure. God is awesome! I was baptized on my birthday, March 16, of this year, and I felt so special for that day. I will never go back to the way I was. I am so happy to be walking with the Lord every day.

Jan/Feb 2009

My life now, as a born again true Christian, words alone can not express the way I feel walking with Jesus; thank God and amen. One more thing, I had asked my husband to come back four times, and he said no. I am at peace with that, (he’s not a Christian) and we became friends. God has given me the desire and knowledge to be a bodybuilder, and to stay fit in a healthy way. I came in 3rd Place in Master's (35 up) in Fitness Model in October 2007. My next show, God willing, will be in November for OPA in Master's Figure.

do you think other Christians view your FC: How sport? Christians think it's a wonderful gift from our YR: Other Lord that I love to be fit so I can reach those in the

to me, telling me to see if there was a Christian bodybuilding Web site, and there was. I was in tears and praised the Lord that there were other Christian bodybuilders such as myself, so now fitness and bodybuilding field. I am on this web site: I am on this Web site, and I am a Jesus Freak ... LOL! The International Christian Bodybuilding Association, www.ICBBA.com. God will use me in ways I could never imagine, and I am honored to serve Him. Any success, talent, ability, insight or strength I At first, Satan was trying to put doubt in my mind about compet- have comes from him, and I am going to use it for His glory. ing in bodybuilding and shining for Christ to reach those who are lost and broken. It was difficult, but I remember my pastor saying You tried yoga and kickboxing in the past. When did that the Lord doesn't take out, he puts in; so I kept the faith, and you decide to add strength training? came across that Web site. I remember the Holy Sprit speaking I still do the yoga for stretching, and kickboxing, but that's on hold now, as I chose to be a lightweight bodybuilder rather than a figure competitor. That’s my calling, to be a lightweight bodybuilder. I started to like strength training when I saw the results on my shoulders and the rest of my body. I loved the feeling of being strong, so that's when I started lifting heavier, and I loved it! I train hard at the gym.

FC: YR:

Really, how do you do all this with family and a job, FC: too? Especially as a single parent. Wow! do I do all this? Well Psalm 124:8 says, "Our help YR: How is in the Lord, who made heaven and earth." Because He is our help, we have nothing to fear. I can do all things, for the Lord strengthens me! God has opened many doors for me in this field since I have competed. I have finally met a wonderful trainer, who is very supportive, Lisa, and her husband, Howard Moore. The Lord also brought me some special people like Jim Morris and Norm from Jamor Productions (www.Jamor.com), and Steven from Northern Physique (www.northernphysique.com). Now Steven is making a video of my journey in the bodybuilding field, and it will be on his Web site soon. Wow! That was sure a blessing from God, for I had prayed for this for a long time. I am so grateful to our Loving Lord that he has blessed me in such a way. † All photos courtesy of Yolanda Rosato. Used with permission. © 2009 The Fit Christian Magazine. A Publication of His Work Christian Publishing.

Jan/Feb 2009

Body & Health: The Importance of Working Your Core Muscles

Exercise the Right Way

© Nicholas Tan Suppose that at a distance you see a short, stooped figure walking with short, slow steps. Most likely, you will conclude that the person is old. The hunched posture gives you the clue. Why does aging contort so many bodies in this way? The reason is that many people, throughout their lives, never extend the neck to its full range, and so the muscles shorten. Long hours of reading, sewing, typing, or standing at a workbench take their toll. Eventually deposits of calcium salts in the joints complete the process of immobilization. Once this calcification takes place, nothing can be done to reverse it.

For instance, a well-conditioned core muscle can project good posture. It can also improve the endurance of the back all the way through the day. Why? Because muscles that are included in the group of core muscles are actually the ones that initiate the proper stabilization of the whole upper and lower torso.

Fortunately, older persons can take action before it is too late. The best action is regular exercise that stretches the muscles and So, for those who wish to know and understand why it is imporimproves flexibility, with special considerations on the core tant strengthen the core muscles, here is a list of some of the muscles. This kind of response is relatively important for a benefits that you can use as references: number of factors that when taken for granted will only lead to serious health problems. 1. Strengthening core muscles will improve posture and prevent low back pain of the muscular origin. What Are Core Muscles? This means that as you incorporate stretching exercises in your Core muscles pertain to the muscles found at the obliques, abroutine, taking a particular focus on the muscles of the upper and dominals, lower back, and the glutes. These four areas of the front part of the trunk, including the abdominal and trunk musbody are the ones that usually frame the posture of a person. cles, the activity has the tendency to strengthen the muscles of Hence, a good posture reflects the good condition of these musthe back that extend to the spine. cle areas. What people do not know is that core muscles are actually the “core” or the central part for all the strength that is needed to boost carry out different physical activities. This only means that if an individual’s core muscle is physically powerful, it will maintain equilibrium on the body and will stabilize the system every time the person is working out and moving.

2. It will help tone the muscles, thereby, avoiding further back injury Exercising your core muscles will strengthen and tones your lower back muscles and buttocks while stretching the hip flexors and the muscles on the front of the thighs. Achieving this state will deter you from any serious lower back injury.

Strengthening Core Muscles The main responsibility of the core muscles is to provide enough 3. Improves physical performance power to the body in order to enable it to cope up with the Exercising the core muscles with slow, static stretching is just as dynamic challenges of every physical activity that a person eneffective in relieving stiffness and enhances flexibility. Once the counters. flexibility of a person has improved, it follows that he will be able to perform his physical activities at a better state. For this reason, many health and fitness experts have realized that it is relatively important to strengthen the core muscles than 4. They do not cause sore aching muscles with the other muscles in the body. Through some series of Static stretching for core muscles is best for the muscles and experiments and research, they have found out that having a connective tissues. And because it employs slow stretches only, stronger core can lessen a lot of health problems concerning it will not cause any soreness, as do the quick, bouncing exercises posture. that rely on jerky muscle contraction. See “Core Muscles” page 35 © 2009 The Fit Christian Magazine. A Publication of His Work Christian Publishing.

Jan/Feb 2009

Muscle Building Secrets Eight Ways to Build Muscle Fast by JD Dean

You may think that just by exercising more you are going to build significantly more muscle. Here you will find some of the best muscle secrets and there are some important things that you must know so that you can build muscle faster. When starting a training program you should know which training methods will work best for you. If you do not train properly you may lose muscle instead of gaining muscle mass.

Top Muscle Building Secrets

1. When starting a weight training program you must realize that it is extremely important that you take time off after a hard training session. Every time you lift weights you are tearing microscopic muscle fibers. You build muscle when you rest and when you give these muscle fibers time to rest.

2. You must rest at least every other day when starting a weight training program. Working less in some situations can help you build more muscle than if you work more.

One of the secrets for building muscle is that it’s ok to lift lighter weights. Lifting lighter weights with more repetitions is 3. Stretching is extremely important when you are starting to lift the same as lifting a heavier weight only a few times. This way weights. It is vital that you stretch before a workout as well as there is less strain on your muscles and your workout is more after a workout. You can severely damage your muscles if you enjoyable. do not take the time to warm up and stretch properly. Your muscles are extremely delicate and it is important that you prepare them for weight lifting by stretching. Damaging your 8. It is important that you keep a positive attitude about your muscles is horrible because it can take months for them to fully training sessions. Many people dread going to the gym because of the physical toughness that it takes. When you go to the gym heal. you should think about how great you are going to feel after you go. You could even think about how great your body is going to 4. In any successful muscle building program you must keep look in a few short weeks. track of the exercises you do. This way you can increase the number of repetitions that you do and also the amount of weight you lift during each repetition. Get the secrets to building muscle fast. We’ve scoured evSome people even take a pad of paper with them when they ery corner of the Internet to find everything you ever wantwork out so they can write exactly what they do. As a result, the ed to know about building next time you work out you will know exactly what you did the muscle quickly.

last time.

6. It is usually more beneficial to you if you work out for a shorter period of time at a higher intensity. There is no need to go to the gym for hours upon hours every day because you really only need an intense hour to get the job done.

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Jan/Feb 2009

Core Muscles cont...

5. Lengthen muscles and avoid unbalanced footing as you get old Core muscle exercises lengthen the muscles that have contracted as a result of pain. It also prevents pain from vigorous exercise if they are included at the end of each workout. Health and fitness experts highly recommend starting core work out immediately and repeating the routine at least 2 times a week. The process can be done after the workout or even during the activity, for about 10 to 20 minutes only. Indeed, core muscles are absolutely important in determining the good posture of the body. Strengthening them can absolutely eliminate those nuisances of back pains.

Nicholas Tan has been involved in Article Writing, providing Free Articles, Internet Marketing, SEO, Adwords, & Adsense for more than 5 years and designs and develops websites. Submit your free articles and get your articles noticed! Get your Free Articles here! Submit Articles! We provide free articles and information. Check us out at Free Articles!

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ÂŠ 2009 The Fit Christian Magazine. A Publication of His Work Christian Publishing.

Jan/Feb 2009

Step Aerobics by Dr. Rose Windale

Get those creative juices flowing as well. Do other movements to go along with this procedure to make you it more interesting and to hype you up. You may think that step aerobics is simpler than aerobic dancing because it looks like it and there aren’t many movements to learn and do. But actually, step aerobics is more strenuous than aerobic dancing. Because rather than moving your body around, step aerobics would require you to carry your weight up. The instructor has the prerogative whether to increase or decrease the intensity of the procedure. Since step aerobics definitely is a form of aerobic activity, it is a tremendous boost to your health and fitness. It will make you less likely suffer heart problems as it strengthens your heart. In fact, step aerobics is known to boost “good cholesterol” and reduces your overall cholesterol level as well, as suggested by some credible sources. Do not expect step aerobics alone to help you lose weight, though. As with any exercise, it has to be coupled with dieting. There has been an eight-week study on a number of women who did step aerobics and it proved that step aerobics has a lot of positive benefits but that excludes losing extra pounds. Is it all good? This form of exercise has its own detractors, just like jogging.

For one thing, you are straining your delicate knee joints while stepping up and down on a block. In fact, if you do it so strenuously, your joints may be damaged. There are many factors to consider whether you are fit and capable to do step aerobics. Step aerobics is allowed as long as you are young and healthy. But it is not a good exercise to consider if you are overweight and middle-aged. There are other better aerobic exercises. Oldfashioned ones like vigorous hill walking, cycling or roller skating and swimming are probably still the best ways of doing erhaps you have heard of the term “step aerobics”. It was aerobic activities. popular some time back. To some people, step aerobics is a refined substitute for aerobic dancing. Are you still in for the groove of step aerobics? It may be quite some time since you have last done it. The author of this article,

Step arobics is a great form of aerobic exercise, effective for the leg muscles, not to mention it's an awful lot of fun. In time to music, step aerobics is just a simple procedure of stepping up and down on a platform or a slightly elevated surface. Remember, you are doing aerobic exercise when your body works hard enough to increase the heart rate by more or less forty percent. The first thing you need to do is to find a platform which measures around thirty (30) inches by fifteen (15) inches with the height of about four to twelve inches. It largely depends on how fit you are. Then alternately step up and down the platform. Let me explain the specifics of that. Landing at a particular point, step on the platform with one foot. Then take the other foot next to it. Then in a different place you step down with your feet taking turns. Be sure that you are raising your body up as you get on the step.

Rose Windale, is a Health and Wellness Coach who has been successful with several natural health programs for many years. Rose decided to share her knowledge and tips through her website www.healthzine.org. You can sign up for her free newsletter and enjoy a healthy and happy life.

Article Source: http://www.articledashboa rd.com/Article/StepAerobics/623880

Jan/Feb 2009

Known Before Conception

God knows who we are, and how we will walk before we are father, that he may eat, and that he may bless thee before his born. He knows what we will decide before we do. He does not death. Genesis 27:1-10 force us to make that choice, but he knows what our answer will Jacob had a streak of larceny, probably from his mother’s side of be. the family. She saw the opportunity to advance Jacob over Esau, And Isaac intreated the LORD for his wife, because she was and took it. They deceived his father, and Essau was angered. He barren: and the LORD was intreated of him, and Rebekah his never remembered his words in the covenant with Jacob earlier. wife conceived. And the children struggled together within her; But God did. Now he knew only anger. and she said, If it be so, why am I thus? And she went to enquire of the LORD. And the LORD said unto her, Two nations are in So Esau hated Jacob because of the blessing with which his thy womb, and two manner of people shall be separated from thy father blessed him, and Esau said in his heart, “The days of bowels; and the one people shall be stronger than the other mourning for my father are at hand; then I will kill my brother people; and the elder shall serve the younger. Genesis 25: 21-23 Jacob.” And the words of Esau her older son were told to Rebekah. So she sent and called Jacob her younger son, and said Jacob fought to get out of the womb first, but Esau came out first, to him, “Surely your brother Esau comforts himself concerning you by intending to kill you. 43 Now therefore, my son, obey my destined to be last. voice: arise, flee to my brother Laban in Haran. Genesis 27: And Isaac loved Esau, because he did eat of his venison: but 41-43 Rebekah loved Jacob. And Jacob sod pottage: and Esau came from the field, and he was faint: And Esau said to Jacob, Feed Jacob knew that his brother meant him harm, and he remembered me, I pray thee, with that same red pottage; for I am faint: that over the years of his life. Isaac sent him away, and lived with therefore was his name called Edom. And Jacob said, Sell me his uncle’s family. On the way, the Lord came to him in a dream. this day thy birthright. And Esau said, Behold, I am at the point to die: and what profit shall this birthright do to me? And Jacob And behold, the LORD stood above it and said: “I am the LORD said, Swear to me this day; and he sware unto him: and he sold God of Abraham your father and the God of Isaac; the land on which you lie I will give to you and your descendants. Also your his birthright unto Jacob. Genesis 25:28-33 descendants shall be as the dust of the earth; you shall spread God also hears our oaths, and remembers them long after we abroad to the west and the east, to the north and the south; and have forgotten them. This deal was sealed in heaven by the words in you and in your seed all the families of the earth shall be of the covenant makers. God enforced their decision years later. blessed. Behold, I am with you and will keep you wherever you go, and will bring you back to this land; for I will not leave you Be careful what you ask for! until I have done what I have spoken to you.” Genesis 28:13-15 And it came to pass, that when Isaac was old, and his eyes were dim, so that he could not see, he called Esau his eldest son, and He had a promise, but he would first have a dose of his own said unto him, My son: and he said unto him, Behold, here am I. medicine. His uncle had his trait of scheming. God too was And he said, Behold now, I am old, I know not the day of my death: participating in the trick though. Perhaps this was a lesson for Jacob about trying to run his own way. Now therefore take, I pray thee, thy weapons, thy quiver and thy bow, and go out to the field, and take me some venison; And make Jacob met the family of his uncle Laban, and asked for his me savoury meat, such as I love, and bring it to me, that I may younger daughter as his wife. Aftger working seven years for her eat; that my soul may bless thee before I die. And Rebekah heard hand, Laban tricked him with the older daughter Leah being sent when Isaac spake to Esau his son. And Esau went to the field to in Rachael’s place. Laban claimed local custom demanded this, hunt for venison, and to bring it. And Rebekah spake unto Jacob and asked another seven years of service for Rachael. Jacob her son, saying, Behold, I heard thy father speak unto Esau thy complied out of love for Rachael. brother, saying, Bring me venison, and make me savoury meat, that I may eat, and bless thee before the LORD before my death. God honored the unloved Leah with the first children though. Now therefore, my son, obey my voice according to that which I Rachael offered her servant to Jacob to birth a child in her place. command thee. Go now to the flock, and fetch me from thence This resulted in the child Dan. This is the child of another effort two good kids of the goats; and I will make them savoury meat to work in our own strength. He is the tribe known as the serpent. for thy father, such as he loveth: And thou shalt bring it to thy Notice that this tribe is not among those sealed in the book of Revelation. God did not ordain this path to heirs. Leah also gave © 2009 The Fit Christian Magazine. A Publication of His Work Christian Publishing.

Jan/Feb 2009

her maid for more sons. Finally Rachael bears Joseph and Benja- Jacob has demonstrated through his entire life a pattern of strugmin. gling to gain the advantage. He devised tricks to get his way with man and God. He was devious and scheming, an imperfect man Laban asked Jacob to linger for the blessings of God came when in our view. But he could not get blessed without God’s help. It he was with the family. Jacob asked for part of Laban’s flock as was God who gave him favor all along. God just laughs at our payment. He specified the certain colored livestock for his share. efforts, knowing that we accomplish no more or less by our own He also plotted to breed the sheep and goats to increase his works. share…helping himself again! His methods are unfamiliar to me by modern technology though. I have schemed to gain favor myself, only to see many dreams crumble before my eyes. Still I know that His plans will be done, By some tricks with sticks Jacob plans to breed himself a better without my help. I actually made a mistake on the job, only to flock than his uncle, and gains some revenge for the tricks of have the bosses request the exact features I had added minutes Laban. Perhaps a farmer could explain that, but I suspect the later. I have seen employers cheat me, only to get my wages Lord played a role in reality. Again his family is angry at his increased miraculously later. I have offended people only to find prosperity, in spite of their own crimes. It is all like Cain again God’s merciful help and favor working for my advantage. False isn’t it? If your offering is not going up, perhaps the sin is at Christians have brought false accusations against me, and I was YOUR door! God will bless who he wants to bless. warned by premonition of their plotting. My real friends stood by me in this trial too. Jacob took his family, and left his uncles house. Unknown to Jacob, Rachael took her father’s idols. Laban was angry, and Even now I face trials that could be appropriate for my many Joseph didn’t know why, as HE didn’t steal any idols. They made sins. But like Jacob, my own virtue or good works do not save an agreement, and parted. Idols were already an issue for Israel. me. God, who accepts our faith in him, saves me. I am saved by faith, not by my own merit. I expect deliverance because He is Jacob learned that his brother was coming, and was worried. He good, not because I am good. I don’t need to spend my energy prepared an offering of gifts to greet his brother with. His ser- and thought on what I deserve, because I can trust God who vants took the gifts to Laban. As he waited in camp for word of promised me mercy and grace. his gift, an angel visited him. God allowed Jacob to meet his brother in peace. But the neighThen Jacob was left alone; and a Man wrestled with him until the bors were another story. One young man violated Jacob’s daughbreaking of day. Now when He saw that He did not prevail ter Dinah. Jacob again laid one of his traps. The Hivite King against him, He touched the socket of his hip; and the socket of offered to have the couple married. Jacob agreed, if they would Jacob’s hip was out of joint as He wrestled with him. And He be circumcised. While in pain, they were unable to fight when said, “Let Me go, for the day breaks.” But he said, “I will not let Jacob’s sons attacked them. The crime was avenged. Jacob’s You go unless You bless me!” So He said to him, “What is your sons were demonstrating his way of scheming and plotting name?” He said, “Jacob.” And He said, “Your name shall no though. Jacob feared the action of his sons would bring enemies longer be called Jacob, but Israel; for you have struggled with against them. God sent him to Bethel to build an altar. God and with men, and have prevailed.” Then Jacob asked, saying, “Tell me Your name, I pray.” And He said, “Why is it Then God appeared to Jacob again, when he came from Padan that you ask about My name?” And He blessed him there. So Aram, and blessed him. And God said to him, “Your name is Jacob called the name of the place Peniel: “For I have seen God Jacob; your name shall not be called Jacob anymore, but Israel face to face, and my life is preserved.” Genesis 32:24-30 shall be your name.” So He called his name Israel. Also God said to him: “I am God Almighty. Be fruitful and multiply; a Jacob knew what he wanted, and persevered, even against God nation and a company of nations shall proceed from you, and himself. He established that he was willing. God came for WHO- kings shall come from your body. The land which I gave AbraSOEVER WILL, the willing, not the capable. What was impos- ham and Isaac I give to you; and to your descendants after you sible could only be done by faith. I give this land.” Then God went up from him in the place where He talked with him. So Jacob set up a pillar in the place where He talked with him, a pillar of stone; and he poured a drink offering on it, and he poured oil on it. And Jacob called the name David Luther is a contract worker traveling far from his of the place where God spoke with him, Bethel. Genesis 35:9-15 original home in Michigan's auto industry. Health problems sent him to the gym to become a body re-builder. In Texas he fell in with Christians at the Metroflex gym, home of 8 time Mr. Olympia, Ronnie Coleman. David writes bible studies, Through the Bible, as a way to be involved in ministry while traveling away from his home church in Clarkston Michigan, Mount Zion Temple www.mtzion.org

Rachael died giving birth to Benjamin. Jacob died later, but not before another great adventure with one of his sons. The hatred of brothers was about to surface again in his life. †

You may contact David at david.luther@fitchristian.com.

Jan/Feb 2009

A Strong Mountain A scripture to help you focus on your Christian life. Meditate and pray on this verse from the Bible and see how it applies to your life, or how you should apply it. Ask the Lord for revelation and understanding on the scriptures and He will grant your request. “ ‘I'm God's favorite. He made me king of the mountain.’ Then you looked the other way and I fell to pieces.” Psalm 30:7 The Message. You may have heard this scripture more often in the King James version rather than in The Message version, but The Message says it loud and clear. Here is the original: “LORD, by Your favor You have made my mountain stand strong; You hid Your face, and I was troubled.” Psalm 30:7 NKJV. You have made my mountain stand strong. Wow! What a powerful statement. This is one of those scriptures in the Bible that I would have to meditate on, and speak it over myself over and over again. Why? Because even though it says that God has established me as a strong mountain, I just don’t always feel that way. I feel like I am a weak mountain; a mountain that could easily sink into the sea at any moment. But we cannot live our lives based on what we feel. We must live our lives by the Word of God. Man cannot live on bread alone, but on every word (John 6:27) that comes from God. If His Word says that he has established me as a strong mountain, then, by golly, I’m going to believe Him–not my feelings! When we go through difficult times in our lives we must believe the Word of God that says, “And we know that in all things God works for the good of those who love him, who have been called according to his purpose” (Romans 8:28). Maybe God didn’t design whatever it is that we are going through; maybe there is no godly “purpose” for our pain. But no matter what, because we love God and He loves us, He will make darn sure that what we are going through will be for the good. Something good will come from it. We have His word on that; His promise. Whatever you may be going through in your life right now, financial difficulties; unemployment; loss of a loved one; cancer; divorce; whatever terrible thing that Satan has shoved onto your lap, God is right by your side, he is going through it with you, carrying some of that burden, wiping away your tears, and whispering in your heart, “I will never leave you. I am right here. You are a strong mountain because of me, and something very good will come from this. Just trust me and you will see.”

Are you a strong mountain? Do you know that God is always right beside you ? What is this scripture saying to you?

Jan/Feb 2009

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