The Fit Christian Jan/Feb 2010

Everyday Indulgences

Medicare Q&A

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ONLINE! FitChristian.com

Jan/Feb 2010

PUBLISHER His Work Christian Publishing www.hisworkpub.com

EDITOR Angela J. Willard Perez editor@fitchristian.com

newbeginnings@fitchristian.com

Featured Videos: Charlie Nardozzi Gardening with Charlie

Cooking with Canola

Angela J. Willard Perez Scripture & Reflection editor@fitchristian.com

ASSISTANT EDITOR Jenny Burr jenny.burr@fitchristian.com

CONTRIBUTORS Chris Chapan Laurette Willis Roberto Sedycias Marc Warren

COLUMNISTS Jenny Burr “Miss Communication” misscommunication@fitchristian.com

ADVERTISING SALES Dennis Ellingson God’s Healing Herbs Jenny Harper Mix it Up With Jenny David Luther Through the Bible Spotlight diluther@fitchristian.com Dr. Todd McDougle dr.mcdougle@comcast.net Nancy Napolitano Nancy’s New Beginnings

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More to Come!

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Angela J. Perez, Editor of The Fit Christian, is a part-time blogger.

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Visit us on Facebook On the cover: Tim “Coach” Powers. Photo courtesy of Krista Kauffman. Used with permission. and become a fan of The Fit Christian Magazine at www.facebook.com/pages/ The-Fit-Christian-Magazine/44336363655 Follow us on Twitter www.twitter.com/fitchristian

© 2010 The Fit Christian. All Rights Reserved.

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Features 1 Everyday Indulgences

2 No Daily Bread: An Interview with Grace Fox

Women across the country are meeting the demands of busy schedules and tightened wallets by setting aside life’s simple pleasures and putting themselves at the bottom of the to-do list....

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Grace Fox is a woman who is deeply devoted to her God. Her love and passion for God is evident in her writing, in her speaking engagements, in her traveling, and in her life. She is an author and speaker who has a heart for encouraging Medicare Q & A women to grow in their relationship Understanding healthcare with God by growing deeper, more devoted, and more coverage can be daring.... overwhelming. And keeping up with changes in Medicare benefits is no different. For many people, that translates Special Section: New Year 2010 into doing nothing about updating their current Contents: Fast & Fresh Meals | Healthy & coverage....

Hearty Meals | Lighten Up in the New Year | Make a Difference | Spotlight: Tim “Coach” Powers Sophisticated Salads | Tim "Coach" Powers is the founder of Healthy Snacking | Fit to Serve and Power and Might Smart Choices for a Ministries. He aims to inspire the Healthier Diet | Get church and its leaders to maintain the Energized! | Word of Mouth | temple and reach God's purpose for Simple Swaps for a Healthier You... their lives....

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Find these articles only at FitChristian.com:

Scholarship Dollars for Student Athletes Now, more than ever, families are looking for ways to help pay for ever-increasing college tuition costs....

Book Review: The Blue Umbrella by Mike Mason. Reviewed by Natural Ingredients for Homemade Soup Success No matter Jenny Burr.... what time of year, selecting in-season produce and natural ingredients helps ensure that meals taste their best. In the cooler months, Green Your Routine for the New Year Each January brings a try using vegetables like carrots, pumpkin and butternut squash to chance for families to make changes in their routines. With the kick provide the perfect flavor for seasonal favorites like stews and off of the New Year, and a heightened sense of environmental soups.... awareness, why not use this traditional fresh start to "green your routine" and establish simple, everyday eco-friendly habits with your family....

© 2010 The Fit Christian. All Rights Reserved.

A Publication of His Work Christian Publishing. www.fitchristian.com

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Columns 7 Kids4Christ

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Black History Inventor Games | Memory Verse | Reverend Fun

9 Food & Nutrition Set A Healthy Table | Cooking With Heart | Eating and Living Well | Best Defense for A Snack Attack

Scripture & Reflection: Stinking Thinking!

Articles

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36 TLC for Valentine’s Day Packages 43 Help Kids Eat Healthy 55 Book Review: The Painted Hills The WINNERS of our Holiday Giveaway are published on Page 4 and posted online at

35 “Miss Communication” Contentment from Discontentment

37 Mix It Up with Jenny Snowday Delights | Share the Love on Valentine’s Day

www.fitchristian.com/giveaway

39 Gardening with Charlie Mini Indoor Roses

Enter our Valentine’s Giveaway for another chance to WIN more great stuff!

40 God’s Healing Herbs Garlic | Ginger

42 Nancy’s New Beginnings

www.fitchristian.com/giveaway

Faith Is....

47 Exercise the Right Way Too Late to Start Exercising? | Kids in Sports | Ab Workout | Back Pain Relief

53 Spiritual Fitness

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Through the Bible: The Promise Is Sure |

Holidays

Bodybuilding Events

January Holidays:

You can stay up-to-date on fitness events in your area by visiting National Thank You Month | National Eye Care Month | these Web sites: National Volunteer Blood Donor Month | National Book Month 1 New Year’s Day Bodybuilding-Fitness-Figure Upcoming Events 18 Martin Luther King Jr.’s Birthday http://www.bodybuildbid.com/upcoming.html Natural Bodybuilding, Figure, and Fitness Contests February Holidays: Black History Month | American Heart Month | National http://www.naturalbodybuildingevents.com/month.html Dental Month |Chocolate Lover's Month | National Bird Professional Natural Bodybuilding, Figure, and Fitness Feeding Month Competitions 2 Groundhog Day http://www.naturalbodybuildingevents.com/ProShows.htm 7 Superbowl Sunday 14 Valentine’s Day 15 Presidents’ Day To list your event here for free, email the information to 16 Fat Tuesday/Mardi Gras editor@fitchristian.com 17 Ash Wednesday (First day of Lent) Source: www.holidaysmart.com © 2010 The Fit Christian. All Rights Reserved.

A Publication of His Work Christian Publishing. www.fitchristian.com

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Greetings in Jesus!

Amidst holiday vacation, illnesses, family issues, and college classes, this 64-page New Year’s Issue almost didn’t happen! But I persevered through it all by the grace of God and finally reached the goal.

Now I’m ready for another vacation (preferably somewhere warm and sunny).

In this issue Dr. McDougle joins us with his new column, as I mentioned in the last issue. We will also be bringing a Certified Personal Trainer on board as a columnist this year. Exciting things are happening with the magazine–it is awesome to watch God move within this ministry. I expectantly wait to see what He has in store for us next.

The winners of our Holiday Giveaway have been selected! Thank you to all who entered.

Congratulations goes to ....

1st

Blanche Dupree

2nd

Karla Marsh

3rd

Chris Leroux

Winners: Watch the mail for your prizes!

Our next giveaway is happening NOW! Enter our Valentine’s Day Giveaway online at

www.FitChristian.com/giveaway It is open to all U.S. residents (due to postage expenses we cannot ship outside of the U.S.)

ENTER TODAY!

Happy Reading!

Things at home have been a little out of whack lately.

I enjoyed my Christmas vacation as much as I could, even though I stayed home to spend time with my family; however, not all the family members were here, so it was not the same.

Now we are back into the ‘swing of things’ with work, school, and business as usual, for the most part.

Zack is all done with school and looking for work. Cristina is working and refusing to finish school. Chris Jr. Has been sick this week, but still plugging away at home with school work. My classes started up last week and I’m already buried in homework (when will it ever end?). As far as the marriage is concerned, well, let’s just say we are at the beginning of the end.

So amidst arguing with Cristina about how important her education is, encouraging Zack in his quest for work, and trying to be there as much as I can for Chris Jr., I am trying my best to ‘keep it together.’ Some days I fail miserably, and other days I just keep plugging away, doing what needs to be done.

I wish things were different, but they’re not, so I just need to keep my eyes on Jesus and move forward.

Get Fit4Jesus Today--Angela of His of Work Publishing. www.fitchristian.com © 2010 The Fit Christian. All Rights Reserved. A Publication A Publication His Christian Work Christian Publishing. www.fitchristian.com

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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 2003-2010 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 © 2010 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing. www.fitchristian.com

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Features

W

omen across the country are meeting the demands of busy schedules and tightened wallets by setting aside life’s simple pleasures and putting themselves at the bottom of the to-do list.

In fact, a new survey commissioned by the makers of Edwards frozen desserts finds more than nine in 10 American women have cut back on indulgences during the past year.

Fifty-nine percent of survey respondents are cutting back on events out with friends and more than one-third (35 percent) are cutting back on even the smallest treats, such as manicures and desserts.

Photo courtesy of Getty Images

The survey also found that: —Nearly all (94 percent) American women in the study “A personal treat does not have to break the bank and can be admit that they don’t indulge or treat themselves as often as as simple as an at-home facial or sneaking a dessert in at the they’d like because other people or commitments come first. end of the day,” adds Goulet.

—Fifty-six percent of women say they don’t treat them- Reider and Goulet share these tips and strategies for effortless and affordable ways to celebrate everyday indulgences. selves as often as they’d like because they can’t afford to.

—Nearly a third (32 percent) of women say they now have The silent treatment In today’s age of technology, the silent treatment is imperaless free time for themselves than they did a year ago. tive to maintain sanity. Home phones, cell phones, email, instant messaging, pagers, not to mention the multiple ways Small rewards offer sweet peace of mind Heather Reider and Mary Goulet, founders of you get pinged when you turn on the computer, can all be MomsTown.com and hosts of MomsTown Radio, know a overwhelming. Get serious about your silent treatment and thing or two about the challenges of juggling a family and power off the technology. Turn off the ringer on all phones, shut down the computer, and turn off the television and the career while making the time to treat themselves. radio. Now it’s time for a 15 to 30 minute scheduled time out “Self-pampering may seem like the last thing on your mind because you deserve a little peace and quiet. these days, but treating yourself to something special is so critical to relieving the stress of every day life,” says Reider. Bring nature indoors A great way to nurture yourself is to bring nature indoors.

You can do this simply by cultivating a container garden.

See “Indulge” page 2 © 2010 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.

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Features

Indulge cont....

Budding beauty Invest in four to six bud vases or use any vase that’s lying around your house. Go to your local farmer’s market or grocery store and buy a bouquet of flowers. When you get home, break the flower bunch apart into single stems and place the flowers in the bud vases. Distribute these vases around the house in the rooms you visit most frequently.

Place one by the kitchen sink, the vanity in your bathroom, on your nightstand, in the powder room and in your kids’ bedrooms. You’ll be amazed at how your kids will appreciate the gesture. Then when you walk around your home you’ll be greeted with flowers wherever you go. And you did it with just one bouquet.

Hit your funny bone When it comes to our emotions it’s really hard to multi-task.

It’s nearly impossible to be sad and exuberant in the same exact moment. You deserve to laugh so choose more moments to get a giggle in your day. Read something funny or rent a funny movie.

While life is full of stressful moments, the benefits of taking time to rejuvenate and unwind really can make a difference.

This could be a window box, urn, basket or round fish bowl. For more information on Edwards Singles Á La Modes For a fabulous display of nature indoors use a Bonsai plant, desserts, visit EdwardsBaking.com. † an orchid, a robust green plant, herbs or layer two different kinds of tulips. This is especially good for chilly winter months as floral aromas and popping colors can brighten a dark day.

Photo courtesy of Fotolia

The flip side Pamper yourself by flipping to the right side of your brain.

Engaging in art and creative pursuits fires-up the right side of your brain, which is the side of the brain that savors freedom. The left side of your brain is good when you need to pay the bills or figure out your kids’ 5th grade math problem. Spend a little time painting, drawing, making jewelry or knitting. You deserve to play on the flip side.

Back to basics It’s hard to do but it is important to put yourself at the top of the to-do list every once in a while. Simple indulgences, like an Edwards Singles Á La Modes dessert, are a quick and easy way to treat yourself to something sweet, as well as fill your kitchen with a delicious home-baked aroma.

Photo courtesy of Edwards frozen desserts

Essential essence Treat yourself to the power of fragrance. Aromatherapy sachets placed in drawers are a sensational way to feel good without having to do or spend much at all. If you’re looking for an energizing scent try citrus, peppermint or bergamot.

To take the stress down a few notches choose lavender, chamomile, sandalwood or ylang-ylang. You deserve to tickle your nose.

© 2010 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.

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By Jenny Burr Features For The Fit Christian

No Daily Bread But Regular Exercise An Interview with Grace Fox Grace Fox is a woman who is deeply devoted to her God. Her love and passion for God is evident in her writing, in her speaking engagements, in her traveling, and in her life. She is an author and speaker who has a heart for encouraging women to grow in their relationship with God by growing deeper, more devoted, and more daring.

Grace and her husband have been married for 27 years. They have three adult children and two grandchildren. She lives near Vancouver, British Columbia. It wasn’t until about a year ago that Grace realized that something wasn’t quite right when she consumed certain foods. She learned that her body was unable to digest wheat. So she began her journey into a healthier lifestyle, one which included exercise and excluded daily bread and all other aspects of wheat.

The Fit Christian: When did you first begin to realize that you were unable to digest wheat?

Grace Fox: In August, 2008 FC: Did it seem to affect you physically, or emotionally? Was there any pain or adverse effects on you because your body could not digest wheat properly?

GF: It affected me both physically and emotionally. Physically, I had constant churning in my abdomen, and bloating that made me feel like a human blimp. I also had a lot of joint pain that was beginning to limit my physical activities. I was taking over-the-counter medication to suppress it but without much success.

Emotionally, to be really honest, I felt like an overweight and worn-out woman and not happy with the way I looked or felt.

FC: Did you wonder if something else was happening?

GF: The bloating caused me to wonder about colon cancer. I figured that the joint pain was caused by increasing arthritis.

FC: Do you think that you have always had this allergy or is it something which developed recently?

GF: That’s a good question. I can’t pinpoint a time when the bloating began so it’s possible that I’ve had it to a degree for a long time and just assumed it was the way my body felt. Whatever the case, my symptoms finally became unbearable in August 2008, and that’s when I changed my eating habits.

FC: You mentioned to me that you went to see a naturopath. How did this visit end up changing your life for the better? Was it difficult to follow the diet that was suggested or not?

See “Grace Fox” page 4 © 2010 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.

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Grace Fox cont...

GF: Here’s what happened…two years prior, my 20-yearold daughter saw a naturopath because of chronic health issues that creams and pills couldn’t fix. The naturopath did a lot of blood work, etc. and advised her to eat according to her blood type. She gave her a diet to follow. She didn’t take the advice to heart at that time because other circumstances were consuming her attention. However, I kept a copy of the diet in my files, thinking it was a backup if she ever lost her copy.

In 2008, I went on a mission trip to Poland. I’d struggled with joint pain for years, but that summer it nearly crippled me. I had a difficult time keeping up with the rest of the team when we went sightseeing – in fact, I remember watching them climb the tallest lighthouse in Europe (720 steps up and back down) and wishing I could do it with them, but my pain was simply too intense to try.

When I returned home, I pulled out the copy of my daughter’s diet and decided to give it a try because we’re the same blood type (O). I figured I had nothing to lose. The results were phenomenal. I lost a half pound/day for two weeks (water retention) and the bloating disappeared.

Features

FC: You have incorporated regular exercise into your very busy schedule. How have you found the time for this and what do you feel are the benefits?

GF: I spend a lot of time writing and preparing for speaking engagements, so it’s imperative that I exercise regularly to counterbalance this sedentary lifestyle. I get up around 5:15 a.m., do my quiet time, and then head out for exercise at least four days per week. This includes working out at Curves and/or walking for 45 minutes. After that, I settle into my office for my day’s work. It’s a great rhythm for me.

The benefits? I feel like a healthier person all-round. Combined with my dietary changes, I’ve lost 23 inches and nearly 25 pounds. I’ve made new friends at Curves, and I use my walks as prayer times. Great stuff!

FC: Do you have a favorite verse that would have kept you going through out this journey of discovery?

GF: Not a specific verse, but I’ve often thought about the parallels between physical fitness and spiritual fitness. Physical fitness requires discipline. It doesn’t just happen on its own, and it’s not always an easy or pleasant process but the benefits are worth the diligence it takes to pursue them. The same is true for spiritual fitness – it doesn’t just happen on its own and it requires discipline that’s not always easy or pleasant, but the benefits are worth it. If I want to be a world-changing woman, I need to pay attention to both the physical and spiritual aspects of life.

The diet included eliminating dairy, corn products, and certain vegetables such as white, red, and yellow potatoes.

Sticking to it has greatly reduced my joint pain. I no longer need pain killers. Has it been difficult to stick to it? Not really. The benefits of feeling better far outweigh the taste FC: What encouraging words do you have for anyone treat I once enjoyed. It’s tricky, however, when I’m traveling who may be going through similar food allergies and food elimination processes? and eating in restaurants or other people’s homes.

GF: Don’t give up! When you’re tempted to eat something FC: You told me that you were able to lose 25 pounds that’s not good for your body, ask yourself if that temporary taste treat is worth it in light of the overall, bigger picture – within about a year? How did this happen?

GF: I lost 7 pounds (water retention) in the first two weeks better health and the benefits that go with it. If you’re trying simply by eliminating wheat products. My body gained the to lose weight, set reasonable goals and reward yourself ability to absorb nutrients properly, and this means I’m not when you reach them. Each morning, ask the Lord to give hungry between meals like I used to be…hence, no need for you the wisdom and willpower necessary to make changes snacks. It’s been a slow process for the past year, but I feel that will enhance your health. like the weight loss is here to stay because it’s based on wise FC: Is there anything else that you would like to share food choices rather than a fad diet. with the readers of The Fit Christian magazine?

GF: Yeah – here’s one thought that’s challenged me along FC: Knee surgery had been scheduled for you, because my journey. I used to eat whatever I wanted without considyou were in a great deal of pain? Tell me why the surgery ering its nutritional value to my body. If it looked yummy or satisfied a craving, I’d devour it. Now I think twice about was canceled.

GF: I returned to Eastern Europe for July/August 2009. At what I consume. I ask myself, “What nutrients will this food the end of our mission trip, our team returned to the tallest provide for my body?” If it’s not a positive answer, I won’t lighthouse on the coast. This year, I looked at it and said, “I eat it. That doesn’t mean I don’t enjoy an occasional treat, can do this.” And I did. I returned to North American and but I’m careful to limit them. † promptly canceled the surgery. My knee pain was gone – why would I go under a general anesthetic and put myself through the recovery time if pain was no longer an issue?

You can get more information on Grace Fox by visiting her Website at www.gracefox.com More to come about Grace and her ministry in the next issue.

© 2010 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.

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Features

What you need to know to get the best coverage

U

nderstanding healthcare coverage can be overwhelming. And keeping up with changes in Medicare benefits is no different. For many people, that translates into doing nothing about updating their current coverage.

—A majority (55 percent) of Medicare beneficiaries believe their health benefits will stay the same in 2010, according to The "Medicare Beneficiary Insights" poll by Suffolk University and Silverlink Communications.

To help you evaluate your options, Chris Hakim, the Direc—The poll also showed that 85 percent of Medicare benefi- tor of eHealthMedicare.com, encourages people to answer ciaries are not currently planning to switch plans this year, these questions. and the majority will spend only minimal time (two hours or Does my coverage match my changing healthcare needs? less) researching health plan options.

"If you're managing a chronic condition, like diabetes, heart But experts say it isn't wise to blindly re-enroll in existing disease or cancer," says Hakim, "make sure your coverage Medicare plans. Medicare and its private sector plans typical- keeps pace with your needs for new or existing medications.

You also want to be sure you can continue to see your ly make annual changes to: primary care physician or specialist." Hakim also recommends that if you're having elective surgery in the coming -Medical benefits year, make sure it's covered in your existing plan or your -Prescription benefits coverage.

-Coverage limits -Consumer premiums -Out-of-pocket expenses In many cases spouses have the same plan. But, if your health care needs changed this year, or if your spouse's needs So current users and new enrollees need to take the time to changed, be sure to review your coverage. "If you're used to review plan options in order to get the best coverage possible. getting insurance from an employer, then you're likely to think of your health insurance as a family policy where you're all on one plan. But, Medicare allows you and your —Make sure you know current enrollment dates. spouse to have different plans that are 'right-sized' for each —For 2009, the window is November 15 through December of your individual needs," says Hakim. Choosing the right 31. Those eligible for Medicare can review and—if plan for your individual needs can help you save money. necessary—adjust their Medicare coverage, which consists of traditional Medicare or private sector plan options li- Will I have my same doctor? censed to operate in Medicare; Medicare Advantage and Check with your primary care physician, specialists and your Medicare Part D. private plan to make sure you can continue to see your doctors. Medicare's contracted networks of doctors and hos—If you do not choose new coverage, you will be automati- pitals are subject to change, so find out if your doctor will be in the plan. "If you elect traditional Medicare, which allows cally re-enrolled in the same coverage you had. © 2010 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.

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you to see any doctor or visit any hospital that accepts Medicare," says Hakim, "it's still a good idea to confirm your doctors are participating in Medicare."

Will my premiums and deductibles increase?

Traditional Medicare (Parts A & B), private sector plans in the Medicare Advantage program (Part C), and the Prescription Drug (Part D) program are likely to have changes in 2010. They may result in either savings or additional cost to consumers based on the coverage you select. Make sure you understand how these changes impact you.

Features

"At eHealthMedicare.com we're offering comprehensive Medicare information, in easy-to-navigate Web pages and straightforward language," says Hakim. "We also provide access to quality Medicare carriers and phone support with trained professionals."

The difference between picking a plan that's right for you and one that isn't could be thousands of dollars per year. Take the time now to study your choices so you can get the coverage you need next year.

Changing Medicare Plans?

If you're changing Medicare plans, the Medicare Rights Center recommends enrolling in the new plan without disenGet the Right Prescription Drug Coverage rolling from your old one. Enroll by calling 800-MEDIMedicare Part D provides coverage for name-brand and CARE - you will be automatically disenrolled from your generic prescriptions. Review your current medications with previous Medicare private plan with your new coverage your doctor and ask about potential medication changes for starts. Find out more at www.medicarerights.org. next year. Then, review Part D coverage Enrolling for Medicare to make sure it covers what you need.

Most people who are 65 and older, "eHealthMedicare.com has a 'Doughnut some younger people with disabiliHole' Calculator, powered by Destina- ties can get Medicare. If you aren't tion Rx, to help calculate the money you sure if you can get Medicare, call the could be required to pay out of your own Social Security Administration tollpocket for prescription drugs," says Ha- free at 800-772-1213. You'll need to kim. "Medicare Part D typically covers provide your Social Security number an initial portion of your prescription and date of birth when you call. drug costs, up to a pre-set limit. Once the limit is reached, you'll pay out of pocket until you reach Maximizing Your Prescription Drug Coverage the 'catastrophic coverage threshold.' Once the threshold is Use a "Doughnut Hole" Calculator to confirm the prescripreached, Part D coverage kicks back in to cover the remain- tion drug coverage you have under Medicare Part D. Reing costs. search other name brand or generic-equivalent medications that may be less expensive with the calculator at "It's important to confirm the coverage you have and to eHealthMedicare.com. research other name brand or generic-equivalent medications that may be less expensive. The 'Doughnut Hole' Calculator is an easy-to-use tool to help you maximize your Part D Illustrations by Tom McFarland Courtesy of Family Features benefit."

Get Knowledgeable Advice There are many resources available to you, including these: —Medicare: www.medicare.gov; 800-MEDICARE —The National Council on Aging: www.ncoa.org —The Medicare Rights Center: www.medicarerights.org —eHealth: www.eHealthMedicare.com You can also check out the State Health Insurance Plans (SHIPs), which are part of a federal network of State Health Insurance Assistance Programs located in every state.

Great for Valentine’s Day!

Hakim also encourages people to try www.eHealthMedicare.com, a Web site with information about traditional Medicare and private Medicare options. © 2010 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.

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Black History Inventor Games © Chris Chapan

In February, we celebrate black history in both Canada and America. Here are some fun games that celebrate these great men and women who have accomplished exciting things.

Without these advances, we would not have the quality of life that we currently experience today.

Have each group take one shirt, place it flat and pretend to iron it with a cube on the chair with four strokes. The group that finishes first wins.

George Washington Carver George Washington Carver was a lifelong learner. He was a scientist, botanist, and educator at Tuskegee University for 47 years, and he revolutionized agriculture in the Southern United States. Mr. Carver was an early innovator for green living and was involved with early recycling efforts.

Carver’s Musical Chairs.

Materials: Mats or chairs for each person Choose one person to be “it.” Divide groups into nuts and vegetables that Carver studied: soybeans, sweet potatoes, and pecans. Call one group of food and then more than one.

See if “it” can get to the chairs or mats before the people in the called group(s). When “it” finally finds a chair, the person whose chair is lost becomes the new “it.”

Madame C. J. Walker Ms. Walker was the first black female millionaire in North America, but her passion was to improve the lives of impoverished women through beauty products. Through she had a poor beginning, she showed the world that anyone with drive and hard work could improve their life and the lives of others.

Garrett Morgan Garret Morgan is famous for inventing the traffic light and the gas mask. Many lives were saved when the traffic light helped control the flow of traffic and because soldiers were protected from deadly toxins with the gas mask beginning in World War I. Gas masks are still used today to protect our soldiers in the Iraq War. Morgan’s Traffic Light Establish two lines at opposite ends of the playing area. One line is the goal line; the other is the starting line. One player is “it” and that player stands on the goal line and closes his eyes. When he calls “green light,” players move toward him.

When he calls “red light,” he opens his eyes and all of the players must stop moving. Any player who is caught in motion must return to the starting line. The last one to reach the goal is “it” for the next game.

Dr. Charles Richard Drew

Dr. Drew is revolutionized the world with the concept of blood banking. Blood banks allow people to give blood, store it safely, and ship it to people in remote places. This allows anyone who needs blood receive it from willing Walker’s Relay donors. Unfortunately, Dr. Drew died in a car accident beMaterials: equal number of beauty items for each group and cause he lost too much blood. two buckets or hoops.

Dr. Drew’s Relay Have a relay by putting beauty items into a bucket or hoop. Materials: Red items such as red plastic eggs or red foam The group that puts all their items into the bucket or hoop peanuts to fill bucket or hoop, spoon first wins.

Each person in the relay is responsible for taking one red item and putting it on their spoon to put in the bucket. The Elijah McCoy Mr. Mc Coy was an inventor and innovator. He produced the player must not touch the item as he/she is going toward the technology to make trains lubricated while they ran and blood bank bucket. The group that is first to fill in the blood invented the lawn sprinkler and laundry board. He helped bank, wins. people become more efficient with the time they spent on their chores. Even though many people developed imitations Otis Boykin of his inventions, he earned the nickname “The Real Mc- Mr. Boykin invented electrical resistors that used in home Coy” because his products did the work the best and because computers, television sets, radios, and guided missiles. He of that, other people chose to purchase them. also invented the pacemaker, a medical heart simulator that corrects faulty heartbeats. Pacemakers make life longer for McCoy’s Ironing Race many young and old people alike.

Material: Shirt for every group and block for a pretend iron © 2010 The Fit Christian Magazine. A Publication of His Work Christian Publishing.

All Rights Reserved. www.fitchristian.com

7

References Boykin’s Heart Puzzle Materials Needed: Laminated hearts, Cut the hearts down the Fit 4 Fun middle in one of three pathways; straight, curved, or zigzag, http://worknotes.com/IL/Chicago/Fit4FunKidsFitness/ balloons, music.

Black Inventors

Students choose one-half of a heart and a balloon at random. http://holidays.kaboose.com/black-history/inventors.html Students then spread out in the general space. They begin traveling on the teacher’s signal or music beginning with their balloon in the pathway given on edge of their heart.. On the teachers’ signal students move and safely find someone else who shares the same pathway by matching connecting edges, and finding their heart partner. When students have found a partner, they will throw the balloon back and forth five times.

Dr. Patricia E. Bath Dr. Bath has made it possible for many blind people to see.

She invented the method of eye surgery that allows surgeons to remove damaged or faulty parts of the eye and put in a new lens. She also founded the American Institute for the Prevention of Blindness.

Dr. Bath’s Corners Materials: four sets of pictures of eyes for the four corners of the room.

There are four corners that players can go to, each of which will be clearly identified with a number from one to four.

One player starts in the middle, closes his or her eyes, and slowly counts to 10 aloud while the other players quietly go to one of the corners. At this point, the person in the middle will call out one of the eyes. Everyone can help count. The process is repeated until either one person or no one is left.

At that point, the game can start again. The last person that gets called out is the next caller, or he/she can choose someone to be the caller for the next game.

Lonnie G. Johnson Lonnie G. Johnson spends most of his time inventing mechanical and electrical systems for NASA rockets, but he’s best known for another creation: the world famous Super Soaker water gun. It has earned him over $200 million and has transformed the concept of summertime fun for children and adults alike. He has over forty patents and continues to work for NASA through his company Johnson Research & Development.

Johnson’s Tower Materials: Stack of cups Students take turn making a cup creation. The team that makes the highest creation wins. If the creation falls, the team must start again.

Memory Verse

For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.

John 3:16 NIV

Love One Another

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8

Delicious ways to add Omega-3s to your meals Chicken Marsala

F

"If you are going to cook with oil, doesn't it make sense to cook with one that contains more Omega-3?" asks Chef oods for a healthy lifestyle can be full of great flavor. Stellino. In fact, OlivExtra Plus contains a full 32 mg of The traditional Mediterranean diet is a wonderful example of Omega-3 per serving, which the FDA states is considered an great food that can have a healthy impact on the body. excellent source of Omega-3 DHA. The Mediterranean diet is characterized by daily consumption of olive oil, fish, fruits, vegetables, legumes, nuts and whole grains. It encourages eating fewer processed foods and reducing consumption of meat, a common source of Omega-6 fatty acids.

Everyone needs Omega-6 and Omega-3 essential fatty acids because our bodies don't produce them. But it's important to keep them in the right balance to each other - a 2:1 ratio of Omega-6 to -3. The Mediterranean Diet helps achieve that balance by focusing on using olive oil instead of vegetable cooking oils that are high in Omega-6.

These recipes for Chicken Marsala, Red Beet and Blood Orange Salad, and Black Bean, Edamame and Wheat Berry Salad make it easy to set a healthy table everyone will be happy to sit down to.

For more delicious ways to set a healthy table, visit www.pompeian.com.

What Is Omega-3 DHA?

Omega-3 DHA (docosahexaenoic acid) is a long-chain Omega-3 fatty acid. It serves as a primary building block for the brain and the eyes and supports brain, eye and cardiovascular Chef Nick Stellino, of PBS-TV fame, uses Pompeian Ol- health throughout life. DHA has been shown to reduce the ivExtra Plus with Omega-3 DHA for sautéing, baking and decline in mental function among healthy adults. preparing soups, sauces and marinades because OlivExtra Plus has both olive oil and an added infusion of Omega-3 to There is a large and growing body of scientific evidence help achieve a better balance. demonstrating that people of all ages benefit from an adequate supply of Omega-3 DHA in the diet.

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Healthy Table cont....

Simple Substitutions Instead of using butter or margarine, try substituting hearthealthy olive oil. This chart from the International Olive Oil Council shows how: Butter/Margarine 1 teaspoon 1 tablespoon 2 tablespoons ¼ cup ½ cup 2/3 cup ¾ cup 1 cup 2 cups

Use this much olive oil ¾ teaspoon 2 ¼ teaspoons 1 ½ tablespoons 3 tablespoons ¼ cup + 2 tablespoons ½ cup ½ cup + 1 tablespoon ¾ cup 1 ½ cups

Chicken Marsala Serves 4 2 ¼ pounds chicken parts, skin removed 2 tablespoons Pompeian Extra Virgin Olive Oil ½ cup Pompeian Marsala Cooking Wine 8 garlic cloves with skin on 2 to 3 lemons cut into wedges 4 rosemary sprigs Salt and pepper to taste*

Preheat oven to 400°F. Place chicken pieces in a roasting pan and drizzle with extra virgin olive oil. Season with salt and pepper to taste. Place garlic among chicken pieces and tuck 2 3 lemon wedges alongside garlic.

Red Beet and Blood Orange Salad

tablespoons Pompeian Red Wine Vinegar tablespoons Pompeian OlivExtra Plus Salt and black pepper to taste

Pour cooking wine over chicken. Scatter rosemary sprigs on Combine water and wheat berries in medium saucepan and top of chicken and bake for 10 minutes. Lower the oven bring to a boil. Reduce heat, cover and simmer 55 minutes or temperature to 350°F and bake for another 15 minutes, or until wheat berries are just tender. until chicken is golden brown and juices run clear when chicken is pierced. Serve immediately.

Place in a fine mesh strainer and run under cold water to cool quickly; drain well. *All cooking wines are denatured, so adjust your salt content accordingly.

Combine wheat berries with remaining ingredients in medium bowl. Serve immediately or cover with plastic wrap and refrigerate up to 8 hours in advance.

Black Bean, Edamame and Wheat Berry Salad

Note: Wheat berries are unprocessed wheat kernels and are sold in major supermarkets and health food stores.

Serves 6 (3/4-cup servings) 4 ½ ½ 1 1 ½

cups water cup dry wheat berries of a 15-ounce can of black beans, rinsed and drained cup frozen, shelled edamame, thawed cup chopped tomato cup finely chopped red onion

Red Beet and Blood Orange Salad Serves 4 (about 1 cup salad per serving, plus 1/4 cup dressing for later use) Dressing ¼ cup Pompeian OlivExtra Plus Black Bean, Edamame and Wheat Berry Salad

© 2010 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.

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B

eing heart-smart in the kitchen is one of the most important things you can do for your health. Heart disease is the leading cause of death around the world and people with diabetes are especially at risk - more than 65 percent (2 out of 3) die from heart disease and stroke.

One simple way to help reduce risk of these conditions is using a cooking oil that's low in saturated fat and free of trans fat and cholesterol, such as canola oil. A new cookbook, "The Heart-Smart Diabetes Kitchen: Fresh, Fast, and Flavorful Recipes Made with Canola Oil," offers 151 ways to make easy, healthy meals.

1 1 ½ ¼ 4

1

teaspoon curry powder teaspoon sugar teaspoon coarsely ground black pepper teaspoon salt boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness Canola oil cooking spray lemon, cut into quarters

Salsa 1 cup finely chopped mango 2 to 3 tablespoons chopped fresh mint leaves 1 teaspoon grated fresh ginger To order this color paperback cookbook from the American 2 tablespoons finely chopped red onion Diabetes Association and CanolaInfo, go to ½ teaspoon lemon zest 1 tablespoon fresh lemon juice store.diabetes.org or call 1-800-232-6733. All proceeds from 1 teaspoon canola oil

the purchase of this book go to further ADA's mission to improve the lives of people with diabetes. For more informa1. Combine 1 tablespoon canola oil, curry powder, sugar, tion, go to heartsmartdiabetes.org. pepper and salt. Brush over chicken and let marinate for 15 minutes.

FRESH

Grill Pan Chicken With Fiery Mango-Ginger Salsa

2. Meanwhile, stir together salsa ingredients in a small bowl.

Yield: 4 servings | Serving size: 1 chicken breast and 1/4 cup salsa 3. Coat a grill pan with canola oil cooking spray and place 1

tablespoon canola oil

over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until See “Cooking with Heart” page 12

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11

no longer pink inside and juices run clear. Transfer to a serving platter.

Squeeze lemon juice over chicken; serve with salsa.

Exchanges: 1 fruit, 3 lean meat, 1/2 fat Nutritional Information (per serving): 205 calories, 65 calories from fat, 7 g total fat, 1.1 g saturated fat, 65 mg cholesterol, 175 mg sodium, 11 g total carbohydrate, 1 g dietary fiber, 9 g sugars, 25 g protein

FAST

Garlic Snow Peas With Cilantro Yield: 6 servings | Serving size: 1/2 cup 3 3 4 ¼ ¼

teaspoons canola oil, divided cups fresh (or frozen and thawed) snow peas, patted dry and trimmed medium cloves garlic, minced teaspoon salt to ½ cup chopped fresh cilantro leaves

2/3 cup all-purpose flour, spooned into measuring cup and leveled 1/3 cup white whole-wheat flour, spooned into measuring cup and leveled 1/2 cup cocoa powder 1 ½ teaspoons baking powder 1 tablespoon instant coffee granules 1/8 teaspoon salt ½ cup packed brown sugar substitute blend 1/3 cup canola oil ½ cup egg substitute 2 teaspoons vanilla extract Cream 2 tablespoons water 1 teaspoon instant coffee granules 4 ounces fat-free whipped topping 1 cup fresh raspberries 1 cup blackberries or blueberries

1. Preheat oven to 325°F. Coat 9-inch, nonstick springform pan or cake pan with canola oil cooking spray.

2. Combine flours, cocoa and baking powders, 1 tablespoon coffee granules and salt in medium bowl.

3. Combine sugar, canola oil, egg substitute and vanilla in another medium bowl; mix well. Add sugar mixture to flour 1. Working in two batches, heat 1 ½ teaspoons canola oil mixture, and stir until just blended. Batter will be very thick. in a large nonstick skillet over medium-high heat. Add half Spoon into bottom of pan; spread evenly by coating the back of the snow peas; cook 3 minutes or until just beginning to of a spoon with cooking spray. Bake for brown on edges, using two utensils to toss 11 minutes or until slightly puffed. easily. Add half of garlic and cook 30 (Mixture will not be completely cooked at seconds, stirring constantly. Set aside on this point, but it will continue to cook a separate plate. while standing without overcooking and drying out.) Place pan on a wire rack, and 2. Repeat with remaining 1 1/2 tealet cool for 5 minutes. Remove sides of spoons canola oil, snow peas, and garlic. the pan and gently remove from bottom or When cooked, return the reserved snow leave on bottom and place on a serving peas to skillet; add salt and cilantro, and plate. Serve warm or at room temperature. toss gently, yet thoroughly. Serve immeWhen cooled completely, store in an airdiately for peak flavors. tight container at room temperature.

Exchanges: 1 vegetable, 1/2 fat Nutritional Information (per serving): 45 calories, 20 calories from fat, 2.5 g total fat, 0.2 g saturated fat, 0 mg cholesterol, 100 mg sodium, 4 g total carbohydrate, 2 g dietary fiber, 2 g sugars, 2 g protein

FLAVORFUL

Rich, Warm Brownie Wedges With Java Cream Yield: 8 servings | Serving size: 1/8 brownie, 2 tablespoons cream and 1/4 cup berries Wedges Canola oil cooking spray

4.

To make cream, combine water with 1 teaspoon instant coffee granules in a medium bowl, and stir until dissolved. Add whipped topping; whisk until a sauce consistency is reached. For thinner sauce, add 1 to 2 tablespoons water or milk. Refrigerate until needed. To serve, cut into wedges, spoon mocha cream on top, and sprinkle with berries.

Exchanges: 2 1/2 carbohydrate, 2 fat Nutritional Information (per serving): 260 calories, 90 calories from fat, 10 g total fat, 1 g saturated fat, 0 mg cholesterol, 145 mg sodium, 36 g carbohydrates, 4 g dietary fiber, 16 g sugar, 5 g protein Courtesy of Family Features Source: CanolaInfo.org

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F

or years, Chef Wolfgang Puck has been an inspiration to home cooks across the country, teaching them how to create contemporary American dishes by mixing formal French techniques with Asian and California influences. At the center of Chef Puck's inspiration is his WELL (Wolfgang's Eat, Love, Live) philosophy, which means using food made with humanely treated, natural, organic and seasonal ingredients when available.

Chicken With Chardonnay and Fresh Herbs

Other small changes that can have a big impact are: Shop in season: seasonal produce provides the best flavor and tends to be less expensive.

Buy in bulk: organic grains, cereal and pasta are much more affordable this way.

Upgrade your snacks: think dried fruits and nuts to satisfy your cravings.

To help bring the WELL philosophy to your own kitchen, Chef Puck has simplified some of his signature recipes, like Visit www.organiccenter.org for more information on the Chicken with Chardonnay and Fresh Herbs and the creamy benefits of organic foods. and satisfying Hearty Potato and Cheddar Soup. These recipes make it a cinch to channel your inner chef and indulge your culinary passion.

Hearty Potato and Cheddar Soup For more recipes and menu ideas from Chef Puck, visit www.wolfgangpucksoup.com.

4 2 The Organic Center's Tips for Going Organic 2 Chef Puck encourages people to participate in The Organic 1 Center's Mission Organic 2010 program, which recommends 1 purchasing at least one organic food item out of every 10 1 Âź food items whenever you shop.

6

Š 2010 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.

With Bacon Prep: 35 minutes | Cook: 40 minutes | Makes: 6 servings ounces bacon, coarsely chopped tablespoons butter small leeks, trimmed and chopped large onion, diced (about 1 cup) large carrot, diced (about 1/2 cup) clove garlic, minced cup all-purpose flour cups Wolfgang Puck Organic Free Range Chicken Broth www.fitchristian.com

13

3 ½ 2

large Russet potatoes, cut into cubes (about 4 cups) cup heavy cream cups grated sharp cheddar cheese (about 8 ounces) Freshly ground black pepper Chopped fresh chives

Heat the oven to 450°F. Stir cheese and half the herbs in a small bowl. Season with black pepper.

Loosen skin on chicken. Spread 1/4 of cheese mixture under skin of each chicken breast half. Place chicken, skin-side up, into a shallow 3-quart baking dish. Brush chicken with oil.

Roast for 20 minutes or until chicken is cooked through.

Heat shallots, wine and stock in a 1-quart saucepan over medium heat to a boil. Cook and stir until the mixture is reduced to 1/2 cup. Stir in cream. Stir in butter, 1 piece at a time, making sure it is melted before adding another. Stir in remaining herbs. Season with additional black pepper.

Spoon sauce onto 4 plates. Cut chicken into slices and place on sauce.

Hearty Potato and Cheddar Soup With Bacon

*If using bone-in chicken breast halves, increase the roasting time to 30 minutes or until the chicken is cooked through.

Cook bacon in a 4-quart saucepan over medium-high heat Braised Short Ribs until crisp. Remove bacon from saucepan. Pour off all but 1 Prep: 30 minutes | Cook: 3 hours 5 minutes | Makes: 6 servings tablespoon drippings. Add butter to saucepan and cook and stir until melted.

Add leeks, onion, carrot and garlic to saucepan and cook until tender, stirring occasionally. Add flour and cook and stir for 2 minutes. Gradually stir in broth.

Add potatoes and heat to a boil. Reduce heat to low. Cook for 15 minutes or until potatoes are tender and the broth mixture is thickened.

Stir cream and cheese in saucepan and cook until cheese is melted. Season with black pepper. Crumble bacon. Sprinkle soup with bacon and chives before serving.

Chicken With Chardonnay and Fresh Herbs

6 1 ¼ ¼ 10 1 2 2 6 2 2 2 2 4

serving-sized pieces beef short ribs (about 4 pounds) teaspoon black peppercorns, crushed cup all-purpose flour cup vegetable oil cloves garlic, peeled large onion, cut into 1-inch pieces (about 1 cup) medium carrots, cut into 1-inch pieces (about 1 cup) stalks celery, cut into 1-inch pieces (about 1 1/2 cups) sprigs fresh Italian (flat-leaf) parsley sprigs fresh thyme leaves bay leaves tablespoons tomato paste cups Cabernet Sauvignon or other dry red wine cups Wolfgang Puck All Natural Beef-Flavored Stock Hot cooked noodles or mashed potatoes

Season beef with peppercorns. Coat beef with flour.

Heat 3 tablespoons oil in an oven-safe 8-quart saucepot over medium-high heat. Add beef and cook for 10 minutes or until well browned on both sides. Remove beef from sauceounces fresh goat cheese tablespoon each chopped fresh tarragon leaves and Italian pot. Pour off any fat.

Prep: 15 minutes | Cook: 40 minutes | Makes: 4 servings 4 1 (flat-leaf) parsley Freshly ground black pepper 4 boneless or bone-in chicken breast halves*, skin on 1 tablespoon olive oil 1 shallot, minced (about ¼ cup) ½ cup Chardonnay or other white wine 1½ cups Wolfgang Puck Free Range Chicken Stock ½ cup heavy cream 2 tablespoons butter, cut up

Heat remaining oil in saucepot over medium heat. Add garlic, onion, carrots, celery, parsley, thyme and bay leaves and cook for 5 minutes or until vegetables are lightly browned, stirring often.

Stir in tomato paste and cook for 1 minute. Stir in wine and stock and heat to a boil. Return beef to the saucepot. Cover saucepot.

See “Chef Puck” page 17

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D

-Fresh fruit -Raisins

o you fight food cravings but feel guilty for snacking? Snacking doesn't have to be off-limits when you're trying to eat healthy or lose weight. In fact, snacking can be an important part of your diet if you know how to make the right choices.

Thirst Quenchers -Fat-free milk -Unsweetened juices -Low-sodium mixed juices -Water

Sneaky Sugars Many snack foods and drinks have added sugar. While they taste good, they tend to be low in vitamins and minerals and higher in calories. And they probably won't make you feel full, so you could be tempted to overeat.

Better Bites When you get a snack craving, it's all right to give in - if you know how to make the most of your snack options. Look for snacks that pack a big nutrient bang. Not only are they better for you, but they may help you feel more full than your normal snack would. Here are a few ideas:

You might not recognize some of the hidden sugars listed on food labels. Here are some other names that sugar goes by: sucrose, glucose, fructose, maltose, dextrose, corn syrups, high-fructose corn syrup, concentrated fruit juice and honey.

Crunchy Snacks -Apples and breadsticks -Carrot, celery or green pepper sticks -Zucchini circles -Broccoli or cauliflower spears -Unsalted rice cakes Munchy Snacks -Unsalted sunflower seeds -Whole-grain breads or toast -Cherry tomatoes -Yogurt - plain, low-fat or no-fat -Unsalted nuts Sweet Bites -Thin slice of angel food cake -Baked apple -Frozen bananas or grapes

vegetable

When to Eat Three regular meals a day? Five smaller ones? Which is better - and where do snacks fit in?

Choose what works best for you. The main goal is to not overeat. Some people find it easier to control the amount they eat with four or five small meals. Eating just once or twice a day may lead to overeating because you are hungry.

Most people do just fine with three daily meals with a healthy snack in between, if they feel hungry.

Healthy snacking doesn't have to mean boring, tasteless food. There are plenty of good-for-you choices with loads of

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Cooking spray flavor. The American Heart Association can help. Visit ¼ cup sliced almonds heartcheckmark.org to build your free, personalized, heart1 tablespoon light brown sugar healthy grocery list. The list includes various categories 2 teaspoons water including snacks. ¼ 1/8 Snack attacks don't have to control you - if you make the 2 right choices, you can enjoy a snack - guilt-free.

2 ½ Whole-Grain Goodness ½

teaspoon ground cinnamon teaspoon ground nutmeg cups whole-grain oat cereal with yogurt-flavored coating cups whole-grain wheat and bran flakes with raisins cup dried unsweetened cranberries cup dried unsweetened blueberries

The fiber found in unrefined whole-grain foods can help lower your blood cholesterol, which is important in prevent- Put a piece of aluminum foil about 12 inches square on a ing heart disease and stroke. When looking for a whole-grain platter or baking sheet. Lightly spray with cooking spray. Set snack: aside.

-Choose foods such as whole wheat, oats and oatmeal, rye, In small nonstick skillet, dry-roast almonds over medium barley and corn. Also include popcorn, brown rice, wild rice, heat for 2 to 3 minutes, or until lightly golden brown, stirring buckwheat, bulgur (cracked wheat), millet, quinoa and sor- occasionally. ghum.

Stir in brown sugar, water, cinnamon and nutmeg. Cook for -Choose breads and other foods that list whole grains as the 1 to 2 minutes, or until liquid has evaporated and almonds are first item in the ingredient list. coated with mixture, stirring constantly. Transfer to foil. Let cool completely, 15 to 20 minutes.

-Aim for about 25 grams of fiber a day.

Meanwhile, in medium bowl, stir together the remaining To make shopping easier, look for the American Heart Asso- ingredients. ciation's heart-check mark. The mark identifies products that meet the association's criteria for being high in whole grains Add cooled almonds to cereal mixture, stirring to combine. and fiber and low in saturated fat and cholesterol.

Store in an airtight container for up to 7 days.

Cook's Tip: For variety, substitute different nutrient-dense Shop smart. Live well. Look for the heart-check mark! dried fruits, such as cherries, apricots and plums, for the Products bearing the heart-check mark meet the American cranberries and blueberries. Cut them into 1/4- to 1/2-inch Heart Association's nutrition criteria per standard serving pieces before adding them to the cereal mixture. size to be: -Low in fat (3 grams or less) -Low in saturated fat (1 gram or less) -Limited in trans fat (less than .5 grams) -Low in cholesterol (20 milligrams or less) -Moderate in sodium, with 480 milligrams or less for individual foods and -Contain at least 10 percent of the Daily Value of one or more of these naturally occurring nutrients: protein, vitamin A, vitamin C, calcium, iron or dietary fiber

Nutrition Analysis (per serving): Calories, 139; Total Fat, 2.0 g; Saturated Fat, 0.5 g; Trans Fat, 0.0 g; Polyunsaturated Fat, 0.5 g; Monounsaturated Fat, 1.0 g; Cholesterol, 0 mg; Sodium, 124 mg; Carbohydrates, 28 g; Fiber, 4 g; Sugars, 15 g; Protein, 2 g; Dietary Exchanges: 1 fruit, 1 starch This recipe is brought to you by the American Heart Association's Food Certification Program. Recipe copyright © 2008 American Heart Association. For more information hearthealthy grocery shopping, visit heartcheckmark.org.

Additionally: -Seafood, game meat, meat and poultry, as well as wholegrain products, main dishes and meals must meet additional nutritional requirements.

Take-a-Break Snack Mix Serves 10; 1/2 cup per serving

Whether your schedule is go-go-go or hurry-up-and-wait, you'll be glad you packed these tasty tidbits for healthy snacking.

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Chef Puck cont....

Healthy Table cont....

Bake at 350°F for 2 1/2 hours or until beef is fork-tender. ¼ cup Pompeian Blueberry Pomegranate Infused Red Skim fat from surface of stock mixture.

Wine Vinegar 2 to 3 tablespoons sugar Transfer beef to a serving platter. Heat stock mixture in 1 ½ tablespoons grated fresh ginger saucepot over medium heat to a boil. Cook until mixture is ¼ teaspoon salt or to taste

reduced to 1 quart. Remove and discard parsley and thyme sprigs and bay leaves. Serve beef and gravy over noodles.

Salad 2

Dutch Onion Soup

4

Prep: 20 minutes | Cook: 55 minutes | Makes: 6 servings

medium size, fresh beets (about 10 ounces total), stemmed and scrubbed large Romaine lettuce leaves or 4 cups loosely packed field greens (about 4 ounces total) blood oranges or navel oranges, peeled and cut into sections cup thinly sliced red onions cup chopped cilantro leaves ounce chopped walnuts, toasted (optional)

2 ½ 4 sweet onions or large yellow onions, thinly sliced (about 4 ¼ cups) ½ 3 tablespoons vegetable oil 2 stalks celery, thinly sliced (about 1 cup) Preheat oven to 425°F. ½ cup port wine 6 cups Wolfgang Puck Organic Beef-Flavored Broth Peel beets under running water to prevent staining of finger2 sprigs fresh thyme leaves tips. Drain on paper towels and cut each beet into eight 2 bay leaves ¼ teaspoon ground black pepper wedges.

12 slices French bread (about 1/4-inch-thick) 1 ½ cups grated Gouda cheese (about 6 ounces) Place beets on foil-lined baking sheet, drizzle with 1 tea-

Heat oil in a 6-quart saucepot over medium-high heat. Add onions and cook for 20 minutes or until golden brown, stirring often. Add celery and cook and stir for 3 minutes.

spoon oil (from the dressing ingredient list) and toss to coat well. Arrange in a single layer, bake 10 minutes, stir and cook 10 minutes longer or until just tender. Remove foil and beets from baking sheet and place on wire rack to cool at least 10 minutes.

Meanwhile, combine salad dressing ingredients in a jar or container with lid.

Arrange lettuce on a large platter, top with remaining salad ingredients and beets.

Add port, broth, Shake jar vigorously and drizzle one half of Dutch Onion Soup the dressing evenly over all. Refrigerate thyme, bay leaves and black pepper to saucepot, stirring to scrape up browned remaining dressing up to 3 days for later use. bits from bottom of pot. Reduce heat to low. Cook for 30 Chef Nick Stellino minutes. Remove and discard thyme sprigs and bay leaves.

Heat broiler. Place bread slices onto a baking sheet 2 at a Courtesy of Family Features time, making 6 pairs in all. Sprinkle each pair with 1/4 cup Source: Pompeian cheese.

Broil 4 inches from heat until cheese is melted. Divide soup among 6 bowls. Top with bread and cheese.

Courtesy of Family Features Source: Wolfgang Puck Soup, Stock, Broth

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17

Contents: 19 Fast & Fresh Meals 21 Healthy & Hearty Meals 23 Lighten Up in the New Year 24 Make a Difference 25 Sophisticated Salads

27 Healthy Snacking 28 Smart Choices for a Healthier Diet 29 Get Energized!

31 Word of Mouth 33 Simple Swaps for a Healthier You

Special Section: New Year 2010 Š 2010 The Fit Christian Magazine. All Rights Reserved.

A Publication of His Work Christian Publishing.

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18

The taste of the Southwest comes alive when Santa Fe Olive Toss is served on slaw.

T

he ideal light meals are full of flavor and can be chicken breast, skirt steak, or a barbecued turkey burger. At approximately 100 calories per serving, each Lindsay Olive tossed together in no time.

Toss recipe is a tasty, healthy way to enjoy fresh dining.

To take advantage of fresh produce, award winning cook- For more easy recipes, visit www.lindsayolives.com. book author and teacher Joanne Weir teamed up with Lindsay Olives to create simple and delicious signature recipes for lighter eating.

Mediterranean Olive Toss Prep time: 30 minutes | Servings: 10 | Serving size: 1/2 cup

Quick and easy to prepare, these tosses can be made in advance and enjoyed in multiple ways throughout the week. 1 Fresh-From-the-Garden Olive Toss: Fresh chives, parsley, lively lemon zest and savory olives add the taste summer any time of year.

jar (5.75 ounces) Lindsay Pimiento Stuffed Spanish Manzanilla Olives, drained, coarsely chopped or 1 jar (4.5 ounces) Lindsay Garlic Stuffed Queen Olives or 1 jar (6 ounces) Lindsay Greek Kalamata Pitted Olives 12 cherry tomatoes, halved Mediterranean Olive Toss: All the flavors of the Mediter- 1 small red bell pepper, stemmed, seeded, and diced ½ red onion, peeled, and diced ranean come together in a tasty, sun-kissed marriage of 1 cup canned garbanzo beans, drained and rinsed tomatoes, olives, garbanzo beans, capers, garlic, herbs and (about 5 ounces) balsamic vinegar.

3 tablespoons drained capers 2 tablespoons balsamic vinegar or red wine vinegar Santa Fe Olive Toss: The taste of the Southwest comes alive 4 tablespoons extra virgin olive oil with tangy olives, black beans, corn, cumin and fresh cilantro 1 clove garlic, minced 3 tablespoons chopped fresh basil to create this Southwestern confetti.

2 teaspoons chopped fresh oregano Salt and freshly ground black pepper to taste Toss any of these with tender lettuces or cabbage, mix with 4 ounces feta cheese, coarsely crumbled hot or cold cooked rice or pasta, or serve on top of grilled See “Fast and Fresh” page 20 © 2010 The Fit Christian Magazine. All Rights Reserved.

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Fast and Fresh cont...

and chives. Add lemon peel, lemon juice and extra virgin olive oil to bowl; mix well. Season to taste with salt and pepper.

Do ahead: Can be made in advance and will keep for 7 days in the refrigerator.

Nutrients per serving: 89 calories, 72 calories from fat, 8g total fat, 6g monounsaturated fat, 0mg cholesterol, 136mg sodium, 4g total carbohydrates, 2g dietary fiber, 1g protein

Santa Fe Olive Toss Prep time: 30 minutes | Servings: 10 | Serving size: 1/2 cup Fresh-From-the-Garden Olive Toss adds a fresh, savory taste to grilled chicken breasts.

In medium bowl combine olives, tomatoes, peppers, onions, beans and capers.

In small bowl, whisk together vinegar, olive oil and garlic.

Add to olive mixture with basil and oregano; mix well.

Season to taste with salt and pepper. Add feta and very gently toss together.

Do ahead: Can be made in advance and will keep for 7 days in your refrigerator.

Nutrients per serving: 147 calories, 99 calories from fat, 11g total fat, 6g monounsaturated fat, 10mg cholesterol, 588mg sodium, 8g total carbohydrates, 2g dietary fiber, 4g protein

Fresh-From-the-Garden Olive Toss Prep time: 30 minutes | Servings: 10 | Serving size: 1/2 cup cup Lindsay Black Ripe Pitted Olives, drained, coarsely chopped ½ cup Lindsay Naturals Green Ripe California Pitted Olives, drained, coarsely chopped 1 small celery stalk, diced 1 medium carrot, diced ¼ Maui or other sweet onion, diced ½ cucumber, peeled, seeded, and diced 1 small green zucchini, unpeeled and diced 1 small yellow squash, unpeeled and diced 12 cherry tomatoes, halved 2 tablespoons chopped fresh parsley 2 tablespoons fresh chives, thinly sliced or 2 tablespoons dried chives 1 tablespoon finely shredded lemon peel 2 tablespoons freshly squeezed lemon juice 4 tablespoons extra virgin olive oil Salt and freshly ground black pepper to taste

1 ½ jars (4.5 ounces) Lindsay Spicy Jalapeño Flavor-full Queen Olives, drained, coarsely chopped (about 1 ½ cups) or 1 can (6 ounces) Lindsay Black Ripe Pitted Olives or about 1 ½ cups Lindsay Naturals Green Ripe California Pitted Olives, drained, coarsely chopped 1 ear cooked corn, cooled and kernels cut off the cob or 4 ounces canned sweet corn 1 small red bell pepper, stemmed, seeded, and diced 1 small yellow bell pepper, stemmed, seeded, and diced 5 green onions, thinly sliced ¾ cup canned black beans, rinsed and drained 2 tablespoons freshly squeezed lime juice 4 tablespoons extra virgin olive oil 1 teaspoon ground cumin 1 teaspoon chili powder ¼ cup chopped fresh cilantro Salt and freshly ground black pepper to taste

Combine olives, corn, peppers, green onions and black beans. In small bowl, whisk together lime juice and olive oil.

Add cumin, chili powder and cilantro to olive mixture; mix well. Taste and season with salt and pepper as needed.

½

Do ahead: Can be made in advance and will keep for seven days in the refrigerator.

Nutrients per serving: 115 calories, 79 calories from fat, 9g total fat, 6g monounsaturated fat, 0mg cholesterol, 153mg sodium, 8g total carbohydrates, 2g dietary fiber, 2g protein

Courtesy of Family Features Source: Lindsay Olives

In a medium bowl combine olives, celery, carrot, onion, cucumber, zucchini, yellow squash, cherry tomatoes, parsley

© 2010 The Fit Christian Magazine. All Rights Reserved.

A Publication of His Work Christian Publishing.

Mediterranean Olive Toss transforms rotini whether served hot or at room temperature.

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20

G

old medalist and World Champion swimmer Natalie "When I have friends over," says Coughlin, "I like to stir up Coughlin is an avid cook and a passionate advocate a creamy Risotto with Dried Plums and Radicchio. It has arugula, radicchio and just the right touch of fruity sweetness of healthy eating and lifestyle choices. from California Dried Plums."

"I love the challenge of creating healthful dishes that really taste great," says Coughlin. "I use California Dried Plums as Want to jazz up your everyday salad and give your greens a a versatile ingredient that enhances the flavor in both sweet nutritional boost? Try Coughlin's Mesclun Salad With Dried and savory dishes. They're also a source of important vita- Plums, Goat Cheese and Pecans. Add crunchy candied pecans, creamy goat cheese and nutritious California Dried mins, minerals, antioxidants and fiber."

Plums to your favorite salad greens.

These recipes are just a few of the ways she makes delicious, For more recipes, visit www.californiadriedplums.org or nourishing foods part of her healthy lifestyle. www.tummywise.com.

For a quick lunch, try Pizzettas With Dried Plums and Caramelized Onions. "Use storeRisotto With Dried Plums and Radicchio Makes 6 servings bought naan bread instead of making pizza dough to save time," says Coughlin. Top these 2 tablespoons butter flatbreads with caramelized on- 1 small onion, diced 1 ½ cups Arborio rice ions, goat cheese and California 1 teaspoon minced garlic Dried Plums, then add a side ½ cup white wine salad to round out your meal.

6 cups hot low-sodium chicken broth

Natalie Coughlin Photo © Michael Muller for Stocklandmartel.com © 2010 The Fit Christian Magazine. All Rights Reserved.

1 1

cup coarsely chopped arugula cup coarsely chopped radicchio See “Healthy and Hearty” page 22

A Publication of His Work Christian Publishing.

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21

Healthy and Hearty cont....

1 ½ 1

1

cup (about 6 ounces) quartered California pitted dried 8 plums ¾ cup grated Parmesan cheese teaspoon grated Meyer lemon zest ½ Salt and pepper ½ Shaved Parmesan cheese

teaspoon minced shallot Salt and black pepper cups mesclun lettuce cup (about 4 1/2 ounces) quartered California pitted dried plums cup crumbled goat cheese cup candied pecans

To make vinaigrette, in small bowl, whisk together oil, vinegar and shallot; season with salt and pepper. In large mixing bowl, toss lettuce with enough vinaigrette to coat lightly. Divide among 4 salad plates; sprinkle each salad with 3 Add chicken broth, 1 cup at a time, stirring frequently and tablespoons dried plums, 2 tablespoons goat cheese and 2 letting each addition be absorbed before adding the next tablespoons pecans. addition. When rice is tender and creamy, stir in arugula, radicchio, dried plums, grated cheese and lemon zest; season with salt and pepper. Portion into 6 shallow bowls and Get off to a great start Natalie Coughlin starts the day with garnish with shaved Parmesan cheese. her easy and delicious take on the favorite Swiss whole-grain cereal, Bircher Muesli. "Just soak rolled and Pizzettas With Dried Plums and Caramel- steel-cut oats, almonds, sunflower ized Onions seeds, grated apple and California Makes 4 pizzettas Dried Plums in juice, and top with yogurt and fresh fruit, to jump-start 2 tablespoons olive oil your morning with a boost of long-lasting energy."

In large saucepan, melt butter over medium heat. Add onion and cook, stirring occasionally, for 5 minutes or until translucent. Add rice and garlic; cook, stirring, about 5 minutes or until rice is hot. Increase heat to medium-high. Add wine; stir until wine is absorbed.

4 ½ ¼ 1 1 4 1 1

small onions, thinly sliced teaspoon salt teaspoon black pepper teaspoon chopped fresh rosemary teaspoon chopped fresh thyme 1 (6-inch) round tandoori naan ½ cup crumbled fresh goat cheese cup (about 6 ounces) quartered California pitted dried ½ ½ plums ½ ½ Heat oven to 400°F. In large

Bircher Muesli With Dried Plums Makes 4 servings

cup coarsely grated unpeeled apple cup rolled oats cup steel-cut oats cup chopped raw natural almonds cup raw sunflower seeds cup (about 3 ounces) quartered California pitted dried plums 1 ½ cups apple juice Grated zest and juice of 1 orange Sliced bananas and yogurt, for serving

skillet, heat olive oil. Add onions, salt and pepper. Cover and cook over medium-low heat until onions are soft. Add rosemary and thyme and cook In large bowl, combine apple, oats, almonds, sunflower uncovered, stirring frequently, until onions are golden brown. seeds and dried plums. Add apple juice, orange zest and Place naan on baking sheet; spread 1/3 cup onion mixture on orange juice; mix well. Refrigerate, covered, overnight or up each naan, leaving a 1/2-inch border. Sprinkle evenly with to 3 days. To serve, portion into bowls and 1/4 cup goat cheese and 1/4 cup dried plums. Bake about 5 top with bananas and yogurt. minutes or until crust is golden and toppings are hot.

Courtesy of Family Features Source: California Dried Plums

Mesclun Salad With Dried Plums, Goat Cheese and Pecans Makes 4 servings 2 2

tablespoons extra virgin olive oil teaspoons balsamic vinegar

© 2010 The Fit Christian Magazine. All Rights Reserved.

CDPB spokesperson Natalie Coughlin cooks with California Dried Plums and snacks on them to help maintain her peak performance. And she often recommends them to her coaches and teammates.

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22

Lighten Up in the New Year

T

he New Year is a great time for choosing lighter meal options, but that doesn't have to mean sacrificing great flavor. Protein is a great way to feel fuller, longer, which means you're less likely to fill up on unhealthy foods. To keep your meals interesting, look for lean ways to jazz them up:

need for extra spices and seasonings - saving you both time and money.

• Add flavor with herbs and spices. Try dishes with curry, In fact, this turkey sausage stir-fry can be prepared for just chili powder or ginger to wake up your taste buds. $1.12 per serving.

• Add savory vegetables like bell peppers, mushrooms or red For more great turkey sausage recipes to help keep you on onions to salads, sandwiches and main dishes. track in the New Year, visit www.johnsonville.com.

• Roast veggies, like carrots or green beans, with a little olive oil and some herbs. The flavors deepen into a nutty-sweet combination that melts in your mouth.

Turkey Sausage Stir-Fry Yield: 6 servings 1

Turkey sausage is also a great option to help keep you on track in the New Year.

2 1 It's a lighter choice and adds lots of flavor to any dish. With 6 great flavor developed through a natural hardwood smoking 2

package (13.5 ounces) Johnsonville Smoked Turkey Sausage or Smoked Turkey Cheddar Sausage tablespoons olive oil package (16 ounces) fresh or frozen stir-fry vegetables Tbsp. Kung Pao sauce, stir-fry sauce or sweet-and-sour sauce cups hot, cooked rice

process, Johnsonville turkey sausage also eliminates the Cut sausage into 1/4-inch bias slices. In a large skillet, heat oil over medium-high heat.

Add sausage; sauté for 1 minute. Add vegetables; cook and stir for 6-8 minutes or until hot. Add sauce; cook and stir 1 minute longer until coated.

Serve with hot rice.

Courtesy of Family Features Source: Johnsonville

© 2010 The Fit Christian Magazine. All Rights Reserved.

A Publication of His Work Christian Publishing.

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23

Making a Difference in Your Community Can Be as Easy as "Taking Five"

H

ow often have you looked around your neighborhood or community and dreamed up ways you could change things for the better? Yet, for many people, making a difference is easier said than done. According to the U.S. Department of Labor, only 25 percent of Americans volunteer for an organization at least once a year, and nearly 45 percent of those who don't volunteer cite "lack of time" as the main reason.

•

Take 5 Days: Organize an event, like a bake sale or neighborhood block party, to get the word out about your cause. Make sure to give participants a way to get active at the end of the event, such as e-mailing them the link to a Web site for more information and ways to help or encourage them to get involved in a specific cause or organization.

• Take 5 Months: Design and implement your own social change project. The makers of Pine-Sol cleaners are offering a free "Make a Powerful Difference Action Kit," which provides a step-by-step guide on how to create change in your community. For 80 years, the makers of Pine-Sol cleaners have been making a powerful difference at home, and now they are recognizing and rewarding women who are Here are ways you can make a difference in your community making great changes outside the home through its Powerful whether you have a few seconds or a few months: Difference campaign. To receive your free action kit and learn more about the inspiring work of others, visit • Take 5 Seconds: Tweet your ideas to your followers on www.PowerfulDifference.com. social Internet Web sites, encouraging them to take action or learn more about your topic. You can also use e-mail or social networking sites to tell one person every day about your passion and how you want to change it.

Courtesy of Family Features Creating social change in your neighborhood or community doesn't have to be a daunting task or take a lot of time. It can be as simple as identifying an issue and taking one step that transforms your passion into an action that begins the process of positive change.

Source: Pinesol

• Take 5 Minutes: Make a donation to a cause that speaks to your passions or consider donating to a nonprofit organization that serves to make communities better, such as Girls for a Change (www.girlsforachange.org), which empowers and instructs girls on how to implement change in their communities and lives.

•

Take 5 Hours: Write a letter to your local newspaper, elected official, and/or a corporation about your ideas for change. Or pick an organization in your community, such as a nonprofit organization, school, church or park, and volunteer. You might be able to plug into an existing volunteer program or suggest a new volunteer role. You'll be surprised how much you can help and how good it will make you feel to be a part of a group that's doing good within your community. © 2010 The Fit Christian Magazine. All Rights Reserved.

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-Shred rotisserie chicken to top baby spinach and sliced red onion; dress with some chicken juices and a touch of vinegar. usy schedules can set life into warp speed, so make -Toss diced ham, golden raisins, peanuts and sweet tender dinner plans a snap with sensational new salad solutions that greens with a curry-seasoned vinaigrette.

-Grill and slice fresh tuna to top tender ruby red lettuces; kick-start fresh meals and deliver big on flavor. dress with a caper-laced creamy Caesar dressing and a grind The surprising and delightful varieties of leafy greens now of fresh black pepper. available can deliver a unique and fresh taste experience whether as a side salad or a meal. Adventurous salad eaters The on-shelf line-up from salad innovator Fresh Express no longer have to settle for the so-so - instead they can find brings a welcome new dimension to dining including excepstand-out fresh salads with eye-catching colors, an array of tionally fresh blends not found anywhere else. New Fancy textures and a perfect balance of sweet and bold flavors. The Greens combines romaine, tango, carrots and radicchio for a fresh tasting salad blends from Fresh Express now in the well-balanced flavorful salad in which every ingredient produce aisle can be tossed in your favorite vinaigrette for a shines. Sophisticated Tender Leaf blends are harvested and delicious side dish. Or, simply add rotisserie chicken to make grown only in select regions to ensure rich buttery flavor, it a satisfying entrée. melt-in-your-mouth texture, vibrant color and bite size leaves.

Ready-to-dress right out of the package, new premium lettuce blends can inspire fresh menus and delicious meals Unique and fresh flavors are just moments away when you everyday, right up to and including the holidays. Try these start with salads that combine the colors, textures and gourmet ingredients to deliver a truly satisfying fresh flavor easy and flavorful tips: experience. For sensational and easy-to-make fresh salads -Top fancy greens with sliced roasted pork tenderloin and check out www.FreshExpress.com. wedges of fresh plum; dress lightly with a ginger marinade and a pinch of sea salt.

See “Salads” page 26 © 2010 The Fit Christian Magazine. All Rights Reserved.

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25

Salads cont....

Fancy Greens With Artichokes, Tomatoes and Sourdough Crisps in a Dijon Vinaigrette Serves 4 1 7-ounce package Fresh Express Fancy Greens 1 14-ounce can quartered artichoke hearts in water (drained) 1 ½ cups pear, grape or cherry tomatoes, halved ½ red onion, thinly sliced 16 1/4-inch-thick slices of sourdough baguette 3 tablespoons olive oil

Preheat oven to 375°F. Toss sourdough slices in olive oil and bake 12 minutes or until golden brown. Remove from oven and let cook while you assemble the salad.

Star Attraction Salad Top with grilled salmon, slivered almonds, mandarin In a medium bowl, combine artichokes, tomatoes and red orange segments onion, and gently toss. Add your favorite Dijon vinaigrette Roll up in flour tortilla with Southwestern grilled chicken and pour over artichoke mixture, and toss well to coat. To tenders and salsa serve, gently fold in greens and warm sourdough crisps, Top with shrimp sautéed with garlic and Parmesan cheese lightly toss to coat, divide salad among four plates. (Serve it with a piece of grilled wild salmon for a sensational entrée OR Scene-Stealing Side salad.)

Toss with red grapes, red onion, blue cheese, mustard

Smoked Turkey and Blue Cheese Salad Serves 2 1 2 1 6 6

7-ounce package Fresh Express Leafy Green Romaine cups smoked turkey breast, deli sliced or diced Red Delicious apple, sliced ounces blue cheese, crumbled tablespoons toasted pecan halves

Cider Vinaigrette ¼ 3 1 1 ½

cup vegetable oil tablespoons cider vinegar tablespoon minced onion or shallot teaspoon Dijon mustard teaspoon sugar

vinaigrette Toss with crumbled bacon, croutons, creamy garlic dressing Toss with cherry tomatoes, roasted pecans and mustard vinaigrette

Liven Up Lunch Starved for a satisfying lunch on the run? Don't sacrifice taste for time, or freshness for convenience. Let lunch become a delicious and fresh-tasting meal you deserve in the midst of a busy day. Upgrade your "brown bag" to an "all in one" complete salad for a fresh take on the lunch break.

Get sensational taste with a complete salad lunch from the Fresh Express line of Gourmet Café Salads. Premium taste, gourmet ingredients and tender, sweet baby lettuces deliver sophisticated, satisfying lunch solutions.

Combine first 5 ingredients in large bowl. Add enough dressing to season to taste. Season generously with pepper. Take the break you deserve with one of the "open, shake and Toss well and serve. eat" delicious salad varieties: Tuscan Pesto, Caribbean Chicken, Orchard Harvest Salad, Waldorf Chicken, Chopped Salads Star on Dinner Menus Turkey Chef, Chicken Caesar with Crostini.

Satisfy cravings with high-flavor specialty salads made with one-of-a-kind lettuce combos. Whether eaten as an entrée, or While you're at it, refuel your senses as well as your energy as a side dish dressed with a classic vinaigrette, these salads level. If you're at your desk, download some music you deliver the fresh taste and variety that you are always hungry enjoy; or head outside to eat al fresco. Sip a cold drink, and for. make lunch a tasty time out from the routine.

Taste-full Blend Tender Ruby Reds

Sweet Tender Greens Fancy Greens

© 2010 The Fit Christian Magazine. All Rights Reserved.

Courtesy of Family Features Source: Fresh Express

A Publication of His Work Christian Publishing.

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26

Add Healthy Snacking to This Year's Resolutions Forget diet shakes and strict meal plans. This year, pledge to eat more snacks! Healthy snacking is emerging as a new food trend for consumers who have resolved to focus on health and wellness in 2010.

ing the risk of cardiovascular disease and fighting arthritis and other inflammatory diseases. For more information, visit the California Walnut Board online.

• Almonds are a beneficial source of

Today's consumers see snacking as an integral part of their lifestyles.

From stressed-out Generation Xers to comfort-seeking Baby Boomers and wellness-savvy Millennials, consumers recognize that smart mini-meals can be part of an all-day wellness plan, according to U.S. trend watcher Iconoculture.

vitamin E, magnesium, manganese, and a good source of fiber, copper, phosphorous, and riboflavin. A oneounce serving, about 23 almonds, has 13 grams of good unsaturated fats, just 1 gram of saturated fat, and is always cholesterol free. For more information, visit Almond Board of California,

Iconoculture reports that consumers want to bring their lives back into balance. They crave basic, comforting, filling and better-for-them foods when they snack, including nuts, seeds, fruits, popcorn and veggies.

"Consumers want their snacks to be multitasking munchies," said chef and cookbook author Tina Salter, who develops recipes for Diamond culinary nuts, Emerald snack nuts and Pop Secret popcorn. "They want snacks that provide health benefits, but that are also convenient, delicious, satisfying and taste a little indulgent."

Healthy snacks, numerous benefits One of the keys to healthy snacking is not just eating foods that are good for the body, Salter said, but also finding treats that are handy and leave us satisfied without the guilt. That's why so many healthy snackers are turning to nuts and popcorn. Both snacks are high in fiber, have proven antioxidant benefits and provide a whole host of benefits versus other snacks.

"Nuts are delicious, nutritious and portable, making them an excellent choice for today's busy consumers," Salter said. "Stash them in your desk at work, in your purse or gym bag and in your car so you always have a healthy snacking option at hand."

Many delicious and nutritious snack products can be found in grocery store snack aisles including Emerald Nuts in on-the-go canisters and 100 calorie packs as well as five flavors of Emerald Trail Mix in resealable pouches.

Movie night just got healthier A recent study showed that plain popcorn has the highest level of polyphenols among snack foods; polyphenols potentially reduce risk of heart disease, cancer and other diseases.

With zero cholesterol or trans fats, plain popcorn is 100 percent whole grain and is an easy to prepare snack for the whole family.

An economical snack, popcorn such as Pop Secret 94% Fat Free Microwave Popcorn or the new Pop Secret Jumbo In fact, the U.S. Food and Drug Administration says that Popping Corn Kernels for make-at-home popcorn, provides scientific evidence suggests, but does not prove, that eating a satisfying, high fiber treat with high satiety levels to aid in 1.5 ounces per day of most nuts, as part of a diet low in hunger management. † saturated fat and cholesterol, may reduce the risk of heart disease. Other facts supporting nuts as a part of a healthy diet Visit feedyourfingers.com for more information about the health benefits include: of nuts and for delicious nut recipe ideas from Diamond Foods, a premier

•

producer and marketer of Diamond culinary nuts, Emerald snack nuts and Pop Secret popcorn. Download a free PDF of the "Nuts for Healthy Living" guide at diamondnuts.com/live_well/.

Walnuts are one of the most concentrated sources of omega-3 fatty acids. One serving of walnuts, about 1/3 cup or 12-16 walnut halves, several times a week has been shown Courtesy of Family Features to lower overall cholesterol and blood pressure while reduc- Source: Diamond Foods

© 2010 The Fit Christian Magazine. All Rights Reserved.

A Publication of His Work Christian Publishing.

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27

Smart Choices for a Healthier Diet Soyfoods a "Must Have" in 2010 The New Year is here and making smart food choices is on everyone's mind. Two food trends we will hear more about in 2010 are plant-based proteins and eco-friendly foods. Soybeans are a great example of both, and many nutrition experts say soybeans are an important part of a healthy diet and a "must have" for 2010.

and Edamame Salad and delicious Spiced Soy Hot Chocolate. You can also enjoy whole soy on the go with foods such as SOYJOY(r), which is all natural and made with real fruit and whole soybeans. The whole soy used to make SOYJOY is non-genetically modified and grown in the United States. Learn more about the benefits of whole soy at SOYJOY.com.

"Soyfoods are a nutrient-rich addition to anyone's diet. All soy comes from soybeans, which are an all-natural, plantbased protein source with a long history of providing nutrition to people all over the world," said Registered Dietitian Allegra Burton.

Barley and Edamame Salad

Soybeans are a nutrient-dense food delivering high-quality protein, carbohydrates, fiber, healthy fats and a number of vitamins and minerals important to good health, such as folate, potassium, magnesium, zinc and calcium. Plus, foods made from whole soy are especially nutritious because whole soy is minimally processed and keeps all of the naturally occurring nutrients from the bean intact.

Compared to other beans, soybeans are highest in protein and iron, both of which are essential for human health. Additionally, soybeans contain isoflavones, which are plant-based compounds with antioxidant properties.

What most people do not know is that soybeans provide one of the most energy-efficient sources of complete protein on the planet, which makes soy a great eco-friendly food choice.

Choosing more earth-friendly, plant-based foods, such as soyfoods, can reduce your carbon footprint while enhancing the quality of your diet.

Serves 4 2/3 2 1 3 ½

cups pearled barley cups shelled edamame cup shredded carrot cups shredded cabbage cup chopped green onion Low-fat Asian dressing to taste Salt and pepper to taste

Prepare barley and edamame according to package instructions. In medium bowl, toss all ingredients until dressing is evenly distributed. Serve warm or cold.

8 grams protein from whole soy per serving

Spiced Soy Hot Chocolate Serves 1 1½ cups light chocolate soy milk 1 tablespoon natural peanut butter ½ teaspoon cinnamon Light whipped cream, optional garnish Cocoa powder, optional garnish

In medium saucepan, combine soy milk, peanut butter and cinnamon. Cook over low to medium heat, whisking frequently, until mixture is smooth and peanut butter is melted, about 5 minutes. Serve in mug. Top with whipped cream and sprinkle with cocoa powder, if desired.

7 grams soy protein per serving

Soyfoods are easy to fit into a healthy lifestyle Courtesy of Family Features with recipes like this Barley Source: SOYJOY

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28

It can be tough to maintain healthy eating habits and a hectic schedule. But one little ingredient can add great flavor and keep you energized for the busy day ahead.

With seven grams per serving, peanuts have more protein than any other nut. Protein provides long-lasting energy - just what you need to keep going throughout the day. Peanuts and peanut butter contribute more than 30 nutrients and phytonutrients and can be part of a balanced diet that promotes good health. In addition, foods low on the glycemic index (GI), such as peanuts, are good choices for people trying to watch their blood sugar. Eating foods with a low GI score (peanuts score a 14) may lead to a slow increase in blood sugar levels, causing less insulin to be released all at once, and thus avoiding the sugar "crash."

-Keep a jar of peanut butter and a spoon in your desk drawer for midday cravings. For something new and different, try The National Peanut Board has some tips to show you how one of the many flavored peanut butters on the market. to add energy-boosting USA-grown peanuts to your daily diet.

Eating out At home -Involve your children in meal planning and preparation so they can learn about healthy eating habits and good nutrition.

Experiment with kid-friendly recipes, such as Flag-Waving Peanut Butter Cookies and PB&J French "Toastwich," which can be found at nationalpeanutboard.org.

-Be on the lookout for the many delicious peanut/peanut butter menu items now available at some of your favorite restaurants in appetizers, salads, entrees and desserts.

-More than 1,000 new products with peanuts or peanut butter have been created during the past five years. Have you found a favorite yet?

On the road -Keep a can of peanuts handy to munch on while working -Store a pack of peanuts and a jar of peanut butter in the around the house, reading with your children or watching glove box for a crunchy and satisfying treat. television.

-Stop by a roadside stand or produce market and buy some homemade roasted or boiled peanuts - you can even make -Make a batch of Munch 'N' Go Mix - a quick trail mix with them at home. dried fruit, peanuts and chocolate - to keep on hand. Put single servings into resealable plastic bags and you have a -Two-ounce peanut butter travel packs from companies such great, on-the-go snack ready all the time. as Sunland and Jif are easy-to-pack, portion-controlled snacks for travel. Try pairing them with freshly sliced fruit At work and vegetables.

-Ask your place of employment to provide peanuts as a snack option - they'll keep your energy up to get more accom- For more delicious ways to get energized, visit plished. nationalpeanutboard.org.

See “Energized” page 30 © 2010 The Fit Christian Magazine. All Rights Reserved.

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Energized cont....

Dazzling Chocolate Peanut Butter Dip Makes 4 servings (each serving = 3 tablespoons dip and 1 cup fruit/veggies) 1/3 2 ¼ 1 4

cup low-fat plain yogurt tablespoons chocolate syrup cup creamy peanut butter teaspoon chocolate or colored sprinkles cups fresh fruit and vegetables cut in "dip-able" shapes (carrots sticks, sliced cucumbers, celery sticks, sliced apples and pears.)

In a standing mixing bowl, mix yogurt and chocolate syrup on medium speed until well blended.

2

tablespoons whipped cream (optional)

In a microwave-safe bowl, microwave the peanut butter at Combine all ingredients in blender; puree until very smooth.

70% power for about 1 minute or until melted; stir half-way Transfer to two glasses and serve. through. Pour peanut butter into chocolate yogurt mixture and mix until smooth.

Nutrients per serving: Calories, 431 (47% from fat); Fat, 24g (saturated 8g, monounsaturated 8g, polyunsaturated 5g); Protein, 15g; Carbohydrates,

For each serving, spoon 3 tablespoons dip into a small 45g; Fiber, 4g; Cholesterol, 61mg; Calcium, 152mg serving cup and sprinkle with sprinkles. Serve with one cup of fresh fruit and/or vegetables.

Note: This dip may also be served with pretzels or spread on Courtesy of Family Features Source: National Peanut Board graham crackers.

Nutrients per serving: Calories, 194 (38% from fat); Fat, 9g (saturated 2g, monounsaturated 4g, polyunsaturated 2g); Protein, 6g; Carbohydrates, 26g; Fiber, 4g; Cholesterol, 2mg; Calcium, 64mg

Munch 'N' Go Mix Makes: 14 servings (½ cup per serving) 2 2 1 1 1

cups roasted peanuts cups banana chips cup chopped mixed dried fruit (apricots, apples, pineapple, papaya) cup dried cranberries cup candy-coated chocolate pieces

Toss all ingredients together. Store in an airtight container at room temperature for up to 3 months.

Nutrients per serving: Calories, 383 (55% from fat); Carbohydrates, 39g; Protein, 7g; Fat, 25g; Cholesterol, 2mg; Fiber, 5g; Sodium, 24mg

Peanut Berry Smoothie Yield: 2 (8-ounce) servings 2 1 2 ¼

cups low fat vanilla ice cream cup frozen blueberries tablespoons 2% milk cup creamy peanut butter

© 2010 The Fit Christian Magazine. All Rights Reserved.

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30

Illustration by Tom McFarland

ing pain relief that helps neutralize the pain instantly. It is also the No. 1 teething brand used by pediatricians.

It's important, too, for parents to begin cleaning their baby's teeth and gums every day at an early age. While fluoride is important for good oral health, swallowing too much fluoride at a young age can also cause fluorosis, which can lead to spotting on future permanent teeth. Until your child is able to spit out toothpaste, parents should consider using a fluoride-free alternative as a way to gently clean teeth and gums.

As children get old enough to brush by themselves, they should learn proper techniques, such as holding the brush at an angle and using short, clean strokes. To encourage kids to brush the dentist-recommended two minutes, parents might try these tips:

Here's something to sink your teeth into - each stage of life brings a new stage of oral care. The arrival of the first tooth is a heralded milestone for a baby. Then, the loss of baby teeth is celebrated by a visit from the Tooth Fairy; but as we get older, we work hard to prevent the loss of teeth. Additionally, our pursuit of the perfect smile often starts as a teenager with the wearing of braces and continues into adulthood as we work to make our teeth whiter. And throughout -Encourage kids to hum a song while brushing - or even it all, we spend countless hours brushing, flossing, rinsing count to 100 slowly in their head. and visiting the dentist to prevent cavities from marring our teeth.

-Bring along a "friend" to the bathroom sink, such as a loved stuffed animal or doll who will keep the child company Need help navigating the unique life stages of oral care? and make the experience more fun.

Read on for useful information and tips.

-Consider purchasing a children's battery-operated powered toothbrush. Research shows that kids brush 38 percent Infants and Children longer with a powered brush than a manual brush.

Get little ones started off right Most babies' first teeth appear between three months and one year after birth. As the teeth push through the gum line, it's Adults quite common for babies to experience symptoms such as As you grow up - your oral care habits need to grow up, too drooling, irritability, restlessness, and inflamed gums.

It's time to join the power toothbrush revolution and give your old manual toothbrush the heave-ho. After all, power A simple home remedy for teething pain is giving the baby toothbrushes deliver a deeper, superior clean than manual something cold and firm to chew on as the hard surface brushes, and the newer power brushes are priced better than provides relief through pressure while the coolness soothes ever. tender gums.

Upgrade from your manual brush and take the ARM & Another solution is mom-trusted Baby Orajel Teething Pain HAMMER Spinbrush Pro Clean for a spin. Available at an Medication, which can be applied quickly to tender gums to affordable price, this brush removes up to 70 percent more provide instant relief. This topical anesthetic offers fast-act- plaque in hard-to-reach places than a manual brush. Or, for See “Oral Care” page 32 © 2010 The Fit Christian Magazine. All Rights Reserved.

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Oral Care cont....

whiter teeth in just 14 days, give the ARM & HAMMER Ageless Tips for Healthy Teeth Spinbrush Pro Whitening powered toothbrush a try.

-Brush at least twice a day for two minutes.

A recent innovation in power toothbrushes is the sonic brush, -Remember to floss daily, too—it helps remove particles which is defined by the high rate of speed that their brush between teeth. head vibrates. ARM & HAMMER Spinbrush Pro Clean -Visit a dentist at least yearly—and preferably twice a year Sonic and Pro Whitening Sonic toothbrushes are the first for a professional cleaning and check-up. toothbrushes on the market to offer advanced sonic clean -Replace toothbrushes or brush heads every 3 months to without the high price tag to go along with it. The brushes prevent against worn bristles. deliver up to 16,000 brush strokes per minute and offer -Avoid too many sugary sweets, as well as sticky foods that dynamic fluid action to help dislodge food and remove can damage your teeth. plaque between the teeth. Sold for approximately $15, these -Drink heavily acidic beverages (colas, tea, coffee, soda) in moderation as they wear teeth down. brushes offer sonic technology at an affordable price.

-Ensure your diet has enough calcium as calcium helps teeth Of course, adults don't just want their teeth to be clean and and bones grow strong. healthy - they want them to also look great and as white as possible!

Dentists use dental grade baking soda to whiten and clean their patients' teeth because they know that dental grade baking soda gently polishes enamel for whiter teeth, loosens plaque for easier and more complete cleaning, and neutralizes acids from foods and food debris for fresher breath. An effective at-home option for getting white, brighter teeth is using a toothpaste with baking soda, which will provide that "fresh from the dentist" clean feeling.

Older Adults Your oral care needs have changed ... so should your oral care routine As we age, it becomes even more important to care for our teeth to ensure that they stick around as long as we do! But it can be a challenge for older adults as they encounter new obstacles.

Until children are able to spit out toothpaste, parents should consider using a fluoride-free alternative, such as Baby Orajel Tooth and Gum Cleanser or Orajel Toddler Training Toothpaste.

To keep adult teeth looking their whitest, use a tooth cleanser with a high amount of baking soda, such as ARM & HAMMER Advance White Brilliant Sparkle toothpaste, which removes up to five times more plaque in hard to reach places than ordinary toothpastes.

Help rebuild enamel and strengthen aging teeth with cleansers such as ARM & HAMMER Age-Defying Toothpaste, which contains fluoride and Liquid Calcium.

For example, their good habit of regularly brushing their teeth may be altered due to arthritis or other maladies that Courtesy of Family Features make it difficult to grip a toothbrush or squeeze a tube of Source: Church and Dwight toothpaste.

Older adults are also at risk for oral care issues because they often don't get to the dentist as often as they should. For example, some patients lack good transportation options to get to dental appointments. For others, insurance to cover such visits may not be as good as it was when a person was employed full-time.

In addition, years of aggressive brushing and acidic foods can lead to enamel erosion and discoloration. Fortunately, ARM & HAMMER Age Defying Toothpaste is specially formulated with fluoride and Liquid Calcium (i.e. amorphous calcium phosphate) to help rebuild enamel and strengthen teeth. © 2010 The Fit Christian Magazine. All Rights Reserved.

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32

W

hether you're looking to shed a few pounds, lose a significant amount of weight, or just maintain a healthy weight, there are some changes that have to be made. But those changes don't have to be overwhelming.

Cheryl Forberg, R.D., is the nutritionist for the TV show The Biggest Loser, and co-author of "The Biggest Loser Simple Swaps." Forberg says that "A lot of people are afraid that creating a healthier lifestyle will be too hard or too expensive, or that it will require too much time and effort." But swapping one unhealthy food or habit for a better one is where it can all begin.

Small Steps "You don't have to change everything at once - it begins with small, manageable steps," says Forberg. You might swap a daily glass of fruit juice for a piece of whole fruit, she adds, or swap sandwich spreads for avocados.

Avocado and Apple Chicken Salad

"Avocados have many nutrients," says Forberg. One fifth of an avocado, about three slices (a typical serving), has only 50 calories and contributes nearly 20 vitamins, minerals and beneficial plant compounds to your diet. With their good fats that support health, avocados serve as a great substitute for foods high in saturated fat.

2. Swap sandwich spread for avocado: A few thin slices of avocado add rich flavor and creamy texture along with good fats and fewer calories.

3. Swap traditional fat-free yogurt for fat-free Greekstyle yogurt: It has the same number of calories as regular yogurt, but has twice the protein and half the carbs.

4. Swap pizza crust for portobello mushrooms: With a These mouthwatering recipes are a great way to make one hearty texture and rich flavor, the average portobello (3 simple swap–and get one step closer–to a healthier you. ounces) has only 27 calories.

For more information and recipes, visit 5. Swap traditional dressings for flavorful oils: Premade www.theamazingavocado.com. dressings have trans fats. Get more flavor and nutrition with a splash of sesame oil, extra virgin olive oil or walnut oil.

5 Top Swaps Taken from the book, "The Biggest Loser Simple Swaps," these 5 swaps are easy changes that will help you start living a healthier lifestyle.

2 1. Swap white pasta for spaghetti squash: A cup of 1 cooked spaghetti squash has 40 calories and 2 grams of fiber. ½

Avocado and Apple Chicken Salad Yield: 8 servings (about 6 cups) cups cooked skinless chicken or turkey cut in 1-inch pieces (about 12 ounces) cup diced sweet red apple cup thinly sliced celery See “Simple Swaps” page 34

© 2010 The Fit Christian Magazine. All Rights Reserved.

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¼ cup lightly toasted pecans, coarsely chopped Combine all ingredients in food processor or blender. Pro½ cup roughly chopped flat leaf (Italian) parsley cess or blend until smooth. Sauce should be the consistency ¼ cup chopped red onion of thick cream.

1-½ tablespoons chopped mint (about 10 leaves) 1-½ tablespoons chopped jalapeño pepper Note: If the sauce is too thick to drizzle, you may need to add ½ teaspoon salt a teaspoon or two of water. For a heftier appetite, top with a 2 tablespoons fresh lemon juice few grilled prawns.

1 teaspoon olive oil 1 fully ripened Avocado from Mexico, halved, pitted, Credit: Cheryl Forberg, R.D. "Positively Ageless" (Rodale, 2008) peeled and diced 4 cups mixed baby salad greens

In large bowl, combine chicken, apple, celery, pecans, parsSpaghetti Squash with Avocado Pesto Makes 6 servings ley, onion, mint, jalapeño, salt, lemon juice and olive oil; toss gently. Add avocado; toss gently until all ingredients are combined, leaving some diced avocado visible while mash- 1 medium spaghetti squash (1 ½ to 2 pounds) washed, halved lengthwise and seeded ing some. Serve over mixed greens garnished with more ½ ripe Avocado from Mexico (4 ounces), pitted and diced avocado, parsley and grapes, if desired.

Credit: www.theamazingavocado.com

Sliced Avocado and Oranges with Tahini Yogurt Sauce Makes 4 servings 1 2 4 1 1

¼ 1 2 1 ½ ¼ 1/3 2

cup fresh basil leaves or Italian parsley tablespoon chopped chives tablespoons grated Parmesan cheese teaspoon minced garlic teaspoon salt teaspoon ground black pepper cup hot water tablespoons chopped fresh basil or parsley (optional)

medium (8 ounces) Avocado from Mexico, peeled and sliced medium (7 ounces) seedless navel oranges, peeled and segmented Preheat oven to 375°F. Lightly coat a baking sheet with olive oil cooking spray. tablespoons Tahini Yogurt Sauce tablespoon chopped parsley or fresh cilantro for garnish teaspoon lightly toasted sesame seeds, for garnish Pierce outside of each

half of squash a few times Arrange avocado slices alternately with orange segments on with a fork. Place squash four salad plates. cut side down on baking sheet and bake for about Drizzle 1 tablespoon Tahi- 45 minutes, or until very ni Yogurt Sauce over each tender when tested with a salad. Garnish with pars- fork. Cool slightly. ley or cilantro and sesame seeds and serve immedi- Meanwhile, place avocaately. do, basil or parsley, Spaghetti Squash with Avocado Pesto chives, Parmesan, garlic, salt, black pepper and hot water in blender and process until smooth, turning blender off and on occasionally and adding a tablespoon or two of additional hot water if needed. There will be between 1/2 and 3/4 cup of pesto.

Sliced Avocado and Oranges with Tahini Yogurt Sauce pictured here with microgreens and arugula

Tahini Yogurt Sauce Makes 1 cup

¾ ¼ ¼ 2 2 1 ½

cup fat-free plain yogurt (preferably Greek-style) cup tahini (sesame paste) cup Dijon mustard tablespoons water tablespoons chopped fresh cilantro teaspoon lemon juice teaspoon ground cumin

© 2010 The Fit Christian Magazine. All Rights Reserved.

When squash has cooled, use fork to rake the spaghetti-like threads of squash into a serving bowl. Discard skin. Drizzle pesto over squash and garnish with fresh basil or parsley if desired.

Credit: Cheryl Forberg, R.D. "The Biggest Loser: Simple Swaps" (Rodale, 2009) Courtesy of Family Features Source: Avocados From Mexico

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34

By Jenny Burr for The Fit Christian

Contentment from Discontentment Have you ever wondered what happened to the simple life that you once led? I know that I have. When I was single, I worked part time, had an apartment, had friends, I enjoyed life, and I had .just enough. I was happy and content,. and felt very

complaining and grumbling about our circumstances? Who would ever want to become a Christian after seeing and hearing us complain about our lives?

Then we began to have a family of our own. God blessed us with two beautiful daughters. Slowly, unknowingly, the seeds of discontentment were being planted in my heart. I began to see what others could give their children and I wanted that for our girls as well. The seeds of discontent began to spread and grow, so I also began to grumble about what other families had that we did not have.

When I grumble about life, I often turn in my Bible to the scriptures about the Hebrews and Moses. God's chosen people seemed to be experts at complaining and dissatisfaction.

In our lives, we have all experienced the ups and downs of life--the good, with the bad, the happy times, and the sad.

God doesn't promise us a perfect life here on Earth, or a life of ease, but He does tell us that He will carry our burdens when we cast our cares upon Him.

There are very few lives today that haven't been touched by heartache, illness, financial worries, or addictions, but the blessed. difference is in how we deal with these circumstances in our lives. Do we turn our back on God because we feel that He When we were first married, we had a very simple life, and has abandoned us? Do we get mad at Him for not changing we were content. Sure, we may not have been able to afford our life the way that we think that He should? Do we become what others could buy but we were happy and making friends bitter and angry? Or do we say, "Your will be done Father, and enjoying the life God gave us. We were blessed. help me to accept Your will in these circumstances."

God called Moses, a very reluctant leader, to take the Hebrews out of Egypt. He was willing to go and see Pharaoh as long as his brother Aaron did most of the talking. God gave Moses and Aaron some miracles to perform but Pharaoh's magicians could do them too. God warned Moses that he was going to harden Pharaoh's heart and Pharaoh's heart was harder than rock. The Hebrews were getting angry with Moses because every time he and Aaron went to see Pharaoh their workload increased.

As much as my heart, mind, and life have always belonged to God, I must have been making Him very sad because of my expression of discontent (Not to mention how I must have made my husband feel). I'm certain that you know what I am talking about, things such as, wanting to purchase a house, getting a van, electric appliances, gadgets to make life simpler, vacations, etc. In this world of instant gratification, Pharaoh and the Hebrews were furious with Moses. They it isn't any wonder that our children are not satisfied with all wanted him to leave them alone. Life couldn't get any worse that they have when their parents can't seem to be content for Moses. Or could it? with what God has given them.

Did Moses run away? As much as he may have wanted to, he God has given us so much, and yet the best gift of all is the didn't. Eventually, Moses didn't have to ask Pharaoh to let love that God has shown to us by giving His Son Jesus to die the Hebrews go and worship God; Pharaoh demanded that all for our sins. What could be better than this? How do we of them leave as quickly as possible. God had it all worked expect to share this wonderful gift with others if we end up out. Later on, when God's people were wandering around in See “Miss Communication” page 36 © 2010 The Fit Christian Magazine. All Rights Reserved.

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35

TLC for Valentine Care Packages

Miss Communication cont....

the desert without food and fresh water, the grumbling and complaining started up. "Take us back to Egypt. Sure, we were slaves but at least we had food and water to drink!"

When you can't be with that special someone on Valentine's Day, a care package is a sweet way to send your love. Knowing how to pack and ship your gifts goes a long way toward getting them to their destination intact and on time.

When you find yourself sowing seeds of discontent, turn to God's promises in the Bible. God has told us that if we trust in Him and obey Him, He will never leave us. It's not time to run away even though that may provide an immediate solu• Send items that will travel well - oatmeal, sugar or peanut butter cookies, brownies, molasses bars, biscot- tion. It's time to hold strong to your God. You could be in for ti, shortbread, dried fruit or snack mixes and hard can- a long haul. It could be days, months, or years. Just hold on and dig deep into God's word. Keep reading it. Keep saying dy are all good shipping candidates. and reading Bible verses aloud that have helped you through other difficult times. Keep praying. Turn your discontent• Avoid items that can't ment into contentment.

Illustration by Tom McFarland

withstand heat or other extreme temperatures, such as chocolate or foods that require refrigeration.

• Pound cakes and loaf breads can be baked and shipped in disposable foil pans after being sealed in plastic wrap.

God DOES NOT inhabit the gripes and complaints of His people; He inhabits their PRAISE! Share your praises with Jenny at misscommunication@fitchristian.com

• Seal all perishable items in an interior airtight container or plastic bag before packing them. Consider sending your treats via UPS Next Day Air or another expedited shipping method.

• Fill air gaps with squares of bubble cushioning to soften the vibration and prevent cookies or brownies from breaking.

• Use a new box specifically designed for shipping, and wrap each item in bubble cushioning surrounded by at least two inches of packaging peanuts.

To find your local The UPS Store, visit www.theupsstore.com.

Courtesy of Family Features Source: The UPS Store

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36

Snow Day Delights Gray winter skies keep many a kid peering out the windows, hoping to hear two magic words - Snow Day! When snow or sheet. Insert broken end of pretzel rod into each square of bad weather keeps the family indoors for too long, however, cookie dough; flatten dough slightly to form a rectangle. the excitement can fade into boredom if you're not prepared. Flatten each square slightly with fingers to form a rectangle, about 1 1/2-inches long by 1 1/4-inches wide. Refrigerate That's why I like to keep a few tricks up my sleeve to turn for 15 minutes. snow day doldrums into snow day delights. What can you BAKE for 14 to 16 minutes or until lightly browned. Readd to this list? move from oven and immediately pat sides of each shovel • Indoor picnic. Turn the family room into a picnic area with edge of knife to form straight sides. Cool on baking with blankets and fun foods. Have the kids draw outdoor sheets for two minutes; remove to wire racks to cool completely. scenes for a cheery backdrop.

• Scavenger hunt. Give them fun clues that will have them searching all over the house for silly items. Who knows - LINE cooled baking sheets with wax paper. they might even find those missing toys...

• Old-fashioned forts. Pull out blankets and sheets and let MICROWAVE 2/3 cup morsels and shortening in small, them turn the living room or dining room into a fort or secret uncovered, microwave-safe bowl on MEDIUM-HIGH hide out. You'll be amazed at how long they can entertain (70%) power for 45 seconds; STIR. Morsels may retain some of their original shape. If necessary, microwave at additional themselves.

• Baking goodies together. Of course, this is my favorite 10- to 15-second intervals, stirring just until morsels are thing to do. I love this fun recipe for Snow Day Cookie melted.

Shovels - they're a real treat after shoveling real snow!

DIP bottom 1-inch edge of each cookie shovel in melted For more baking ideas to warm up your snow days, visit morsels; scraping bottom of shovel along edge of bowl to remove excess. Place on prepared baking sheets. Immediatewww.TollHouse.com. ly sprinkle dipped end of each shovel with remaining 1/3 cup morsels, mini marshmallows and sprinkles. Refrigerate for Snow Day Cookie Shovels 20 minutes or until set. Store shovels between layers of wax Makes 24 servings paper in covered containers at room temperature.

1 package (16.5 ounces) Nestlé Toll House Refrigerated Chocolate Chip Cookie Bar Dough 12 pretzel rods, broken in half 1 cup (6 ounces) Nestlé Toll House Premier White Morsels, divided 2 teaspoons vegetable shortening 1/3 cup mini marshmallows White decorator sprinkles or sugars, sweetened flakes coconut (optional)

PREHEAT oven to 350º F. Grease three baking sheets.

BREAK dough along pre-scored lines. Place 8 squares of cookie dough about 3 inches apart onto each prepared baking © 2010 The Fit Christian Magazine. All Rights Reserved.

NOTES: 1 3/4 cups Nestlé Toll House Refrigerated Chocolate Chip Cookie Tub Dough can be substituted for the bar dough. Roll dough into 24, 1 1/4-inch balls.

Refrigerating dough shovels before baking helps cookies retain their shape during baking.

Nutrition Information per serving: 150 calories; 60 calories from fat; 6g total fat; 3.5g saturated fat; 10mg cholesterol; 190mg sodium; 21g carbohydrate; 1g fiber; 13g sugars; 2g protein Courtesy of Family Features.

Source: Nestlé

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37

Mix It Up With Jenny....

Share the Love On Valentine’s Day

I'm glad that Valentine's Day is on a Sunday this year.

Without the busy weekday morning rush to get everybody off to school and work, we can take a little extra time to sit down together for a special Valentine's Day breakfast.

These Heavenly Heart-Shaped Pancakes don't take a lot of time to make, so we can enjoy a warm breakfast and good conversation. Sounds heavenly!

There are plenty of other simple ways you can show your love all day long: Dress It Up - Instead of the everyday dishes and placemats, why not dress up the table with the good stuff? Set a pretty table and sprinkle it with heart-shaped confetti to make the whole family feel special. A candlelit breakfast - why not?

Write Love Notes - Leave little notes around the house that tell your family some of the many reasons you love them. "I love your sense of humor!" "You give the best hugs." "I'm COMBINE flour, morsels, baking powder and salt in large proud of who you are." There are lots of little things you can bowl. Combine milk, eggs, oil and brown sugar in medium bowl; add to flour mixture. Stir just until moistened (batter say to make a big impact on others. may be lumpy).

Create Some Togetherness - Some days are so busy that it's hard to tell whether you're coming or going. So set aside HEAT griddle or skillet over medium heat; brush lightly some time to do something as a family - play a favorite board with oil. Pour 1/4 cup batter onto hot griddle into the shape or card game; bake some heart-shaped cookies and enjoy of a heart; cook until bubbles begin to burst. Turn; continue them with a movie; go through family scrapbooks and pho- to cook about 1 minute longer or until golden. Repeat with tos. Spending time with each other is a great way to show remaining batter. (For perfectly shaped pancakes, brush inside of cookie cutters with oil; place on griddle. Pour about love and make new memories.

1/4 cup batter into the cookie cutters and cook until bubbles For more delicious ways to share the love on Valentine's begin to burst. Remove cookie cutters. Turn; continue to cook about 1 minute longer or until golden.)

Day, visit Tollhouse.com.

Heavenly Heart-Shaped Pancakes Makes 18 pancakes 2½ cups all-purpose flour 1 cup (6 ounces) Nestlé Toll House Semi-Sweet Chocolate Mini Morsels 1 tablespoon baking powder ½ teaspoon salt 1 ¾ cups milk 2 large eggs 1/3 cup vegetable oil, plus more for the griddle and cookie cutters 1/3 cup packed brown sugar 3-inch heart-shaped metal cookie cutters (optional) Powdered sugar © 2010 The Fit Christian Magazine. All Rights Reserved.

SPRINKLE with powdered sugar before serving.

Nutrition Information per serving: 210 calories; 90 calories from fat; 10g total fat; 3.5g saturated fat; 25mg cholesterol; 150mg sodium; 27g carbohydrate; 1g fiber; 12g sugars; 4g protein

Jenny Harper is Consumer Test Kitchen Project Manager for the Nestlé Test Kitchens and VeryBestBaking.com.

Courtesy of Family Features. Source: Nestlé

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38

Growing Mini Indoor

Roses

Kathy Bond-Borie, Guest Columnist

plant back by half. Healthy new growth will emerge rapidly.

4. Use a commercial potting mixture containing perlite and vermiculite when repotEven though the weather has turned cold and we've put our garden roses to bed for the winter, that doesn't mean we have to be rose-deprived until spring. Miniature roses adapt quite well to life indoors. They are a bit more particular about light and humidity than some indoor flowering plants, but they will reward the extra effort with stunning flowers that come in a wide range of colors.

ting.

5. When flowering has finished, place plants under fluorescent lights to encourage reblooming in about six weeks.

6. After the last frost in spring, gradually acclimate plants to outdoor air. Plant them in the garden or in an outdoor container.

For the most part, miniature roses are scaled-down versions of full-sized roses, and while they vary in many ways, all For more tips and garden information visit www.garden.org mini roses have small, rarely fragrant flowers. Plants can range from micro-minis (5 inches or less) to 3 to 4 feet or even larger. Flowers can be anywhere from 1/2 to 2 inches across, with a color range as broad as for full-size roses.

Mini roses need plenty of bright light, such as in a bright west- or south-facing window. But for repeat bloom, you'll need the supplementary light provided by fluorescent tubes.

Also provide some extra humidity around the plants because indoor air is typically quite dry. Set plants in a water-filled tray on a layer of pebbles, or use a room humidifier. If humidity is too low, the leaves will shrivel, turn yellow, and drop. Here are some other tips:

A former floral designer and interior plantscaper, Kathy Bond-Borie has spent 20 years as a garden writer/editor, including her current role as Horticultural Editor for the National Gardening Association. She loves designing with plants, and spends more time playing in the garden planting and trying new combinations - than sitting and appreciating it.

Courtesy of Family Features

1. Buy new plants each season to ensure that your plants are free of diseases and pests. Choose varieties that are short and especially floriferous.

2. Fertilize weekly with a fertilizer diluted to one-quarter strength. To encourage blooms, use a fertilizer with a formula high in potassium, such as 5-5-10.

3. Watch carefully for any sign of pests. Spray whiteflies with a lightweight horticultural oil. If spider mites become a problem, wash plants thoroughly every 2 to 3 days. For a severe infestation of spider mites, strip all leaves and cut the Š 2010 The Fit Christian Magazine. All Rights Reserved.

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39

God’s Healing Herbs Herbs from A to Z He says to the snow, Brrrr it’s cold out! However, the days are growing longer as the sun makes its return to begin to warm the earth. I find trips to Arizona at this time of year more appealing as I get older. Something about hiking in the Sonora desert or around the Superstitions on a warm January day feels like I am cheating Old Man Winter out of a little of his time. I love to consider and use the fruits of the desert like sweet Agave nectar mixed into wild plum jam that we gathered last summer or a little cactus candy as a sweet and unique treat.

This, for us, is soup and stew season. Nothing seems to be more satisfying, in front of the fireplace, than a steaming bowl of veggies, grains, and meats we grew, raised, and procured locally last year. One of the mainstays for us is garlic. I grow plenty of it. Garlic keeps all year and there is nothing like the strong aroma of it as it simmers in a hot dish, spread on bread, or just roasted in the oven.

Garlic the "Stinking Rose" is truly one of God's most amazing herbs.

Not only does it add great flavor to everything you eat, but also the health benefits are wide in their array. It is considered, by many, a cure-all for many ailments.

By Dennis Ellingson, Pastor for The Fit Christian

Recent studies indicate that garlic may have the punch to destroy cancer cells.

We have a friend who is a "garlicoholic," you can smell it on her before she arrives. She is also one of the healthiest people we know. So, for her and us, garlic is a wonderful perfume that reeks of good health.

The Hebrew children complained of missing garlic when they began their trek to the Promised Land. I guess that would be a natural complaint but, good grief, they were being fed manna, heavenly food, provided daily by God! Some people will complain about anything. It is good to remember what the psalmist wrote, "Taste and see that the Lord is good." Psalm 34:8. Count your blessings today, especially if you were able to enjoy a little garlic.

If you haven't grown garlic before, try it; it grows well in most climates, and if you can start it the fall before by early summer, you will be blessed with an abundance of the 'Stinking Rose'.

Another strong herb, and a good one for this time of year, is Ginger.

In fact, as I am thinking about it, nothing follows a hot bowl of soup, heavy laden with garlic, than ginger snap cookies. A combination of these two powerful herbs is like a double tonic for your digestive system. At this time of year, when we tend to eat less fruits and vegetables than we should, we then subject ourselves to stomach complaints. Ginger is a great answer for these complaints.

It is certainly good for the digestive system – even serious conditions like diverticulitis seem to respond well to the use of garlic. While seasoning your food, garlic helps to protect your innards by killing dangerous microorganisms that may gather there.

Anytime we go fishing on the ocean, we always have along Garlic is good for the heart and circulation systems, and ginger in a candy, a beverage, or a cookie. The reason for this seems to have a real effect on cutting dangerous cholesterol is that ginger helps with motion sickness. It may even help levels. pregnant women who are suffering from morning sickness.

If you are pregnant and having problems with morning Topically a little oil of garlic can help such bothersome sickness make sure you check with your health care provider issues as earaches, sprains, muscle aches, and skin disorders. if you want to try ginger to relive the nausea. © 2010 The Fit Christian Magazine. All Rights Reserved.

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Ginger is a tropical plant cultivated in places like Florida, Southern California, and Hawaii. I have found it makes a good houseplant that we set outside in the summer. Ginger grows by rhizomes that sprout stocks, leaves, and, sometimes, pungent flowers. These rhizomes are readily available at your local market, and you can slice and grind them to add to recipes and teas.

Like garlic, ginger seems to have a positive effect in lowering dangerous cholesterol levels, plus it lowers blood pressure, and even wards off blood clots that could trigger strokes and heart attacks.

Topically, and again similar to garlic, ginger, mixed with a little olive oil may help treat earaches and even a persistent case of dandruff.

In this issue, we have only considered two herbs, but what powerful and wonderful herbs they are. As I have been writing a new book, God's WILD Healing Herbs a field guide to finding herbs in the wild places, I have considered the fact that there are some 350,000 plant species in the world. When God said I give you all the herbs, he said a mouthful.

If just these two herbs provide all they do, can you imagine what all the rest could do to improve the quality of our lives?

May I encourage you to consider using more plant-based medicines this year and see for yourself if you are not healthier and happier by embracing all that our wonderful God, the true Master Gardener, has given us. Have a wonderful new year, full of praise for the wonders of our great God and savior, Jesus Christ. â€

Š 2010 The Fit Christian Magazine. All Rights Reserved.

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41

Nancy’s New Beginnings Faith Is ....

By Nancy Napolitano For The Fit Christian

marathon and raise $3,800 to boot?” I have asked myself this plenty of times since I began training. “How will I ever go the distance, raise that much money?” Well, it's not me, it's God working through me.

Faith is the constant pursuit of self-improvement.

“Make every effort to add to your faith goodness; and to goodness, knowledge; and to knowledge, self-control; and to self-control, perseverance; and to perseverance, godliness; and to godliness, brotherly kindness, love” (2 Peter 1:5-8).

This verse marks the path! A path we take in life that is ever upward, constantly on the move. The zest for life need not ever decline with age. Isn't making new goals and tackling new projects exciting? I've come to believe that as long as you have a youthful attitude, you are pretty much committed to progress. This walk of faith demands it, calling upon us to improve ourselves in all areas of our lives. My current work: achieving and maintaining the physical body God has given me to carry out his spiritual work—showing me the way, in love.

The last issue I made a commitment to join the Leukemia and Lymphoma Society Team In Training to help battle these dreaded diseases, while improving my physical body. I had little to no inkling that the commitment to sign up for this worthy cause would be the very key I needed to unlock the treasure chest to my dream. Who would have thought it to be the one thing to get me "over the hump," but God knew. No other way have I been able to cajole myself into a daily lifestyle change! I'm always amazed at how God answers prayers.

Just telling myself that “Physical activity is good for me” and “I'll be healthier, more fit,” wasn't motivating me.

To do it for OTHERS … that works! “At age 57, what am I doing, whatever was I thinking?! Me . . . walk (no, not even run) a half© 2010 The Fit Christian Magazine. All Rights Reserved.

The path, though rocky and scary at times, is leading me to not only improved health, but also helping others at the same time. I often don't understand the journey, but it's becoming clearer. God knows my heart, he know my passion for others.

In 1968, I lost my best childhood friend, Sandra, to leukemia—a disease in those days that gave its victims an 8-percent chance of survival. Today children with a similar diagnosis have an 84-percent chance of beating those odds, thanks to the efforts of organizations such as The Leukemia and Lymphoma Society (LLS). Individuals with lymphoma, like my special Aunt Blandine, who died several years ago, now, too, have a greater chance of survival. LLS has paved the way to better funding for research, methods of detection, and treatment.

So, has it become easier for me? You bet! Most days I walk or bike. I still fight "I'd rather not do it…." On those days, I remind myself that there are plenty of days people battling these diseases would just "rather not have to do it." Their choices are limited, but they continue to do daily battle against depression, chemo side effects, and pain—I honestly can't complain. I average three miles a day, I just completed my first six-mile trek. I'm halfway there! Now when I take days off, it aches to not exercise. That's weird; I used to ache from exercise. That's progress.

Given my set of circumstances, I am more confident than ever that the healthy lifestyle has taken hold permanently. I am so thankful for this experience. I've met so many wonderful people who've shared tender stories about the loved ones they've lost to leukemia, or the miracles they've seen come true. I know I'll make it across the finish line in April. I may not be the fastest…but I will persevere.

When I first began, I really doubted how I might ever be able to raise $3,800.00. Would you believe I've reached 91-percent of my goal? Now I'm excited to see if I can raise even more! Through the efforts of loving family, friends, and neighbors … God always does it a better way! Thank you all for your support and bless you in the coming year. I dedicate this column to the memories of my dear friend Sandra and my Aunt Blandine, and also to honor those currently battling these dreaded diseases.

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Help Kids Eat Healthy by Letting There is an old hymn, actually, it is one of my mom's favorites, entitled, "OTHERS"‌ I'd like to close with a few Them Help You in the Kitchen lines from it. "Lord, help me to live from day to day in such a self-forgetful way that even when I kneel to pray, my Involving kids in meal preparation encourages healthy eating prayer shall be for others." An invaluable lesson. habits and introduces them to the value and importance of nutritious, balanced meals.

Go to www.teamintraining.org to view Nancy's progress or make a donation or to join the effort, yourself! (Filter by Elizabeth Pivonka, Ph.D., R.D., heads Produce for Better participant name: Nancy Napolitano and click.)

Health Foundation, the nonprofit entity behind the Fruits & Veggies-More Matters national public health initiative.

Thanks.

"Kids like to have fun with their food, so one way to get them to eat something is to offer it with a dip," Pivonka says.

"Once children turn about two years old, they can really get into dipping and might try things they wouldn't otherwise if they're served with some kind of dip."

For more information, visit www.fruitsandveggiesmorematters.org, www.usapears.org. and www.florida-agriculture.com.

Pear Ka-bobs with Strawberry Dipping Sauce Preparation Time: 15 minutes | Serves 6 1 4 2 2 1 2 6

cup lowfat vanilla yogurt tablespoons strawberry preserves Bosc USA pears, cored and cut into 1-inch cubes bananas cut into 1-inch slices 8-ounce can pineapple chunks, drained cups strawberries, stems removed wooden skewers

In small bowl combine yogurt and strawberry preserves. Set aside. Thread fruits by alternating pears, bananas, pineapple and strawberries onto skewers. Serve fruit skewers with a dollop of the strawberry sauce on the side.

Nutrition Information per Serving: calories: 162, total fat: <1g, saturated fat: <1g, protein: 2.6g, carbohydrates: 39g, cholesterol: 2mg, dietary fiber: 4g, sodium: 24mg Courtesy of Family Features Source: Produce for Better Health Foundation

Š 2010 The Fit Christian Magazine. All Rights Reserved.

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43

Spotlight: Tim Powers

By David Luther for The Fit Christian

Tim "Coach" Powers is the founder of Fit to Serve and Power and Might Ministries. He aims to inspire the church and its leaders to maintain the temple and reach God's purpose for their lives.

But other supplements are legal and unregulated by the FDA. My doctor has complained about my creatine use, even though this is widespread today. Do you have any thoughts on sports supplements at this point?

can you tell us a little about your backAbsolutely! I believe that whenever possible we TP: FC: Coach, ground? should look to organic, whole and natural foods to In 1957 at the age of three my father, a navy man in supply our fuel and nutrient needs. However, supTP: World War II, taught me how to perform pushups plementation can be justified if a person is training at a and then encouraged me to do them for the rest of my life. From that point on my father continued to push my development in physical fitness, sports, survival skills, and combat arts. At the age of sixteen, I began teaching weight lifting at my high school, and designing athletic enhancement workouts for various athletes per player position and in different sports, such as quarterbacks in football, etc.

I was raised a catholic in Green Bay, Wisconsin. I have good memories of those years, and really thought that I was a "God Person”; however, when I was about sixteen years old my parents stopped requiring me to attend church, so I didn't.

It was at this point that my life of self-indulgence, narcissism, and "if feels good, do it attitude" took over in my life.

My passion for high-level fitness continued to grow, and in 1979 it brought me to a turning point in my life.

higher level of frequency, duration, and intensity as compared to a person who is exercising and eating for basic health and vitality. Supplements such as creatine, protein powder and bars, digestive enzymes, and acidophilus are whole and natural, and work with your body for recovery, repair, and growth. Any supplements outside of these I evaluate on a case-by-case basis, making sure that they are processed from whole food sources. Also, any supplement that a person takes and it causes them distress, should be avoided. So listen to the uniqueness of your body; no two people are the same in their digestive and assimilation qualities. have interviewed people in strength sports, and FC: Ithese have made contributions to fitness science.

I see that the military has incorporated some tools from the bodybuilding world since I served. Are While attempting to qualify for the 1980 Olympic U.S. strength sports making a mark on the fitness industry?

Marathon Team, I felt nerves and muscles in my Hamstrings tighten up to the point that I could not run again for eight Great observation! Yes, both military and law enyears. In my despair, I quit school and returned home to forcement are seeking to stay on the "cutting edge" figure things out. During that process, I began managing a in terms of human performance enhancement conseries of fitness clubs in the Midwest. It was there that I met cepts. In this case, we're talking about anaerobic strength and the women who would become my wife and partner (for power development. The military had a hole in their training almost 29 years now). Ultimately, she became a "born again" in terms of speed and functional strength development to hit Christian, and in October 11, 1980 led me to the Lord. From hard and move fast. Anaerobic training is also vastly superior 1980 to the end of 2006 were years of fun and expertise to aerobic training in terms of increasing metabolic rate and where I had the extreme pleasure of training high-level reducing body fat percentage. performers from elite law enforcement, military, pro football, baseball, rodeo, and NASCAR. A bodybuilder I interviewed recently competed in a triathlon with some of her family members.

At the end of 2006 the Lord called my wife Rebecca and I to She sounded a little surprised to do well in such a full-time mission. The vision that we were given was to an endurance event. I am improving some posture issues help pastors and church leaders to get their bodies back in with strength training, but I still can't keep up with the order to perform their responsibilities with maximum effec- dog when she wants to play. UFC fighters in the UFC are tiveness. Loren Cunningham of Youth with a Mission en- demonstrating an advanced level of conditioning lately couraged me to write a book for all believers on how to that looks good and serves them in competition. What become physically fit from a biblical perspective, so I did. balance should we be looking for in our training methods?

Fit to Serve is a book on fulfilling your God-given purpose in life. The message is that it is the Lord who wants us to You said it right. Balance between aerobic become physically fit for his plans and purposes. (long/slow) and anaerobic (short/fast) is critical to achieve maximum physical fitness and vitality. AnCoach, I am concerned about the illusion of fit- aerobic strength training is not enough to achieve this balness that may be undermined by temptations ance. The new frontier in training is to include at least three that are possibly legal, but not always expedient. workouts per week that are considered anaerobic systemic Obviously, steroids are not a Christian path of choice. workouts; such as run sprints, swim sprints, or bike sprints

TP:

FC:

TP:

FC:

See “Tim Powers” page 46 © 2010 The Fit Christian Magazine. All Rights Reserved.

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45

Tim Powers cont....

that are at least 6 to 45 seconds in duration. The ultimate strategy is build up to performing at least twenty of these sprints per workout each week. Not only does this type of training increase power endurance and muscular stamina, but it also produces large quantities of human growth hormone and testosterone. dad can't cook at home, so he eats FC: My out a lot, and I have been sharing this diet lately. What can we do to upgrade our diet when we are eating at commercial eateries? try to minimize any menu items that TP: Firstly, have high levels of food additives, preservatives, color dyes, and genetically modified grains.

Secondly, try to stay away from any food that is deep-fried such as potatoes, rice, beans, and onions. Thirdly, go easy on items that are laden with cream based sauces and heavy butter and salt. Lastly, don't over consume your meal; only eat according to your actual hunger and not appetite. didn't even get started on his ministry FC: Abraham until he was 75 years old. I know some amazing seniors in fitness now, so what can we do to serve God past our half-century mark?

[fit] for his plans and mission in our individual lives. As far as being a temple for the Spirit of Jesus, we are the only Jesus that the world sees, so we're called to be both salt and light for the world to see Jesus in us. pastors understand the value of fitness, FC: When how can they encourage their flock? need to come clean with their church body if TP: Pastors they have been negligent in presenting their bodies

to the Lord as "living and holy sacrifices." So the bottom line is for them to lead by example and walk their Muscle and nerve fibers continue to grow and devel- talk. Otherwise, there will be a perception and feeling of op right up to the point of death. So we are without hypocrisy at the leadership level. excuse to get fit and stay fit for the rest of our lives In Arizona I have been able to gather hikers to until the Lord takes us home. If a person is just getting started share a bible study along the trail. Walking in a fitness regimen, or is getting back into one, they should seems like a good first step, if you will pardon the graduate their workouts in terms of how often and how pun.

Camping adds a little lifting of firewood and water much. Remember, the whole idea is that our participation in too.

Where can we go from there? physical fitness is all about the Lord and not about us; so, let's go for the long haul and not any quick fixes.

You're right on with making physical fitness a lifestyle rather than a contrived idea of formal exercise.

The biggest issue for older folks is that after forty the connecYes, let's pick up the mantle of physical fitness and tive tissues become more de-mineralized and dehydrated. So they need to be especially careful with their joints and make be creative in our participation in holistic and real life activthe development of joint flexibility and body elasticity their ities. Consider this: work fit, farm fit, landscaping fit, dance fit, and camp fit—it goes on and on. initial priority.

TP:

FC:

TP:

Do you have any final thoughts that you would we find a multitude of "how to do it" FC: Often books. Your book proposes to be a "why to do it" FC: like to share with our readers? book by offering scriptural grounds for self-improvement. What does God want us to know about the temple of His Spirit?

TP:

The Lord made us in his image and in his likeness.

Through his wisdom and intelligence, he created this remarkable miracle of a human being. Throughout both the old and new testament, he tells us to stay physically © 2010 The Fit Christian Magazine. All Rights Reserved.

the bottom of my heart I know that if we praise TP: From God and give him the totality of our being—spirit, soul and body—He will bless us back a thousand times and maximize the quality of our lives. Making physical fitness a vital part of your daily life will act as a life enhancement strategy so that you will ordain your destiny and fulfill your purpose for being born on this Earth in the first place.†

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46

Too Late to Start Exercising?

Exercise the Right Way

© 2009 by Laurette Willis, Director, Praise Moves, LLC

Perhaps you haven't exercised in a l-o-n-g time.

Maybe your schedule at work or home demands too much of your time or you simply fell out of the routine. I have good news for you! If you haven't exercised in months, a year or ever—it's never too late to begin making fitness a part of your life.

I know. For most of my life, I hated exercise and did not follow a sane food plan. I fought excess weight and overeating since I was a child. As a teenager, I tried lots of kooky diets. I even went on a water fast for 10 days (and believe me, there was nothing spiritual about it; I just wanted to be “skinny”). I became skinny all right. I also developed pneumonia and looked horrible. The weight piled back on shortly thereafter, with an extra ten pounds on top of it!

“Stand fast therefore in the liberty by which Christ has made us free, and do not be entangled again with a yoke of bondage (Galatians 5:1).”

For me, freedom from “couch potatoism” and overeating is a choice that I have to determine daily to “stand fast” in. Thankfully, the more I “exercise” self-discipline, asking for God to help me, the more I find myself actually wanting to be more active, eat more healthy food, and have saner portions.

Do we have to exercise?

Well, that’s up to you. If you want to be what I call a “fit witness” for Christ, have a healthy body (“the temple of the Holy Spirit,” according to 1 Corinthians 6:19), full of energy and strength to do all that the Lord is calling you to do, it is certainly advisable.

After I came to Christ in my late 20s, the Lord delivered me from alYou may already know some of the coholism, helped me problems associated with not exerquit smoking, redeemed cising: my life from the deception • weight gain of the New Age movement • decrease in flexibility, strength, and bal(metaphysics, mysticism, and yoga), and brought a loving ance husband into my life. But overeating and lack of discipline • increased blood pressure and cholesterol levels continued to plague me.

• aches, pains, and other medical issues “Father,” I prayed, “you have removed so many negative Hey! You told me there was good news... There is! things from my life. Please help me overcome this, too.”

Even if you've not been consistent in years, beginning some Victory in this area did not come as quickly for me as it did regular exercise now can help in a number of ways: for the other addictions, which had held me captive. In fact, the fruit of self-discipline is something I must be conscious • reduce the risk of heart disease and osteoporosis of walking in every single day in order to experience the • relieve stress, anxiety, and depression freedom the Lord promises us.

• achieve and maintain a healthy weight and fitness level • strengthen bones and joints See “Too Late?” page 48 © 2010 The Fit Christian Magazine.

All Rights Reserved.

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“Too Late?” cont...

es of God. All right! I'm up for that!" You may not do that spiffy a job of it, but at least you're trying.

Exercise the Right Way

• strengthen the immune system • increase energy levels Why not plant some seeds toward developing the fruit of • decrease risks for various diseases (including diabetes, patience, faithfulness, and self-control in the area of exercise, colon cancer, plus high blood pressure, stroke, and degenertoo? ative diseases associated with age) While plastic surgery is only skin deep, exercise benefits us inside and out. Some encouraging news for those of us more than 30 years old is that more mature women appear to gain the most benefits from exercise. After the age of 30, the body responds quite well to the overall “tune-up” exercising brings.

So, why don’t we “Just Do It”?

Here's an idea: 1. PLAN: Tomorrow—or today—plan to take a brisk walk for 20 minutes. Or do a quick workout (there are several quick exercises and workouts with accompanying scriptures online, which you can do at home, or the office at my Website www.PraiseMoves.com ).

2. TIME: Choose a time you will get in some activity.

I could tell you all the things the world tells us to do to 3. ASK: Speak to the Lord and ask Him to help you keep motivate ourselves—all of which boil down to a Nike-inyour commitment to honor Him by taking good care of your spired, "Just Do It!" body (the "temple of the Holy Spirit") by doing some physical activity for 20 minutes.

It's not that easy, though, is it? That’s probably why research from Johns Hopkins is predicting that there could be a 75 4. DECIDE: Make the decision now that when the time percent obesity rate in America by the year 2015. comes to fit in the activity, you will NOT yield to any excuses, but yield to the Lord.

But we don’t have to be part of that statistic. As Christians, we can lead the charge to change. We can be “fit witnesses” 5. YIELD: When the time comes, dedicate the time to the for the Lord, leading others to health in spirit, soul, and body Lord and go for that walk, Christian fitness workout, or through a relationship with Jesus Christ. whatever you've purposed to do.

Does the Bible have answers to help us with weight and 6. PRAISE: Praise the Lord for His faithfulness to you as exercise? Yes! you have just begun a new habit. Go through the steps again for the next day, and the day after that.

Galatians 5:22-23 lists the fruit of the Spirit: love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and With time and practice, the fruit of faithfulness, patience and self-control. self-control will become more fully developed and you'll find yourself actually looking forward to moving your body Patience, faithfulness, and self-control are the three fruits and praising the Lord! of the Spirit which I've found most helpful in going from being a "couch potato on a slug-fest marathon" to someone By giving your time and yourself to the Lord in this way, who actually enjoys walking and getting some exercise in you’ll find His grace sustains, maintains, contains, and reevery day. trains us to be all He’s called us to be.

You already know how to yield to the Holy Spirit and the And now I'd like to invite you to get my free "Fit Favorites fruit He is developing in your life in some areas.

Devotional" and PraiseMoves FitNews. To get yours, go to http://praisemoves.com.

For example: When someone in line at the grocery store is taking a long time paying for their purchase, you don't throw a wall-eyed fit anymore, do you? You don't stomp your feet, Christian Fitness Expert and author Laurette Willis is jump up and down and bang your shopping cart into the the Director of PraiseMoves, offering fitness programs, DVDs, books and training for those interested in a register, do you? Of course not!

You've learned to yield to the Lord and the fruit of patience.

"Okay, I'm letting patience have its perfect work in me. The Word says it's by faith and patience that I inherit the promis-

© 2010 The Fit Christian Magazine. All Rights Reserved.

Christian alternative to yoga, and fitness for spirit, soul and body at http://praisemoves.com . To follow Laurette on Twitter visit http://twitter.com/Fit4Christ and on FaceBook: http://facebook.com/praisemoves

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48

Are they Really Protected?

Exercise the Right Way

By Dr. Todd McDougle for The Fit Christian

F

or more than a decade it has been my experience that our kids may not be as protected as we parents are led to believe. For years the model has grown from sports for fun to sports for solely competition, not much different than that of the Gladiators of days gone by. The difference is that we are now seeing 4-year-old kids going into battle. Are they prepared, and who’s checking to ensure that they’re safe?

We have an ever increasing number of Pediatricians and Sports Med Docs who are charged with the responsibility for the welfare of our kids. Most have proven themselves to be less effective as biomechanists. What is often seen is an over-protection application, such as the use of ankle supports globally for volleyball teammates when it may not be necessary. It may even be detrimental to their safety. For example, when we immobilize a joint in the body this may create a greater stressor in another joint related above or below the fixed joint. A kinetic chain is a series of joints used to perform an action. The foot–ankle–knee–hip is considered a kinetic chain.

Let’s say we have a flattened foot (pes planus), as seen in many female volleyball players, coupled with an increased Q-angle (the hip to knee angle). If the ankle is locked into position with a flattened foot, the next area injured in the kinetic chain will be the knee. Typically, the result can be a torn cartilage, ligament, or both! We can also expect a variety of muscle injuries, as well, without proper preparation for sports.

The statistics are frightening. According to the Children’s Hospital Boston, one-third of all injuries seen are now sports related, and three-million occur annually in kids ages 14 and under. The latest available statistics from the National SAFE KIDS Campaign and the American Academy of Pediatrics (AAP) may be found at the web link follows: http://www.usa.safekids.org/tier3_cd.cfm?folder_id=540&c ontent_item_id=1211 The interesting component to this equation, is that we have more sports intervention than ever! So with three-million

© 2010 The Fit Christian Magazine. All Rights Reserved.

kids getting hurt annually, under the watch of the current system, I would think we may need to upgrade what it is we do as Physicians and improve the outcomes to prevent the injuries in the first place.

Parents also need to be very aware of who they take their kids to. In concert with your Medical Physician, a Chiropractor may be able to help fill the gap to protect your kids. So, before deciding on the popular place to go for a pre-sports physical, you need to get actual information that you may use to protect your child from a sports injury. Make sure that what advice you receive makes sense to you before you take it as fact. If you need, I can also be a resource; you may contact me at dr.mcdougle@comcast.net Have a safe year!

Dr. McDougle is a Member of the International Chiropractors Association. He is on the Board of the ICA of Indiana, and is the Chairman for the ICA~I Insurance Compliance Council. He remains the only Chiropractic Doctor in Indiana to be Certified by Spine Corporation; the producers of the SpineCor Bracing system.

Dr. McDougle has been involved with local, National, and International sports figures since 1997. He is the developer of the McDougle Multi-Release Pelvic Technique and has trained many Chiropractic Doctors in his methodology. Pendleton: 765-778-1722 Fishers: 317770-5775

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49

Abdominal Workout

Exercise the Right Way

by Roberto Sedycias

Most of us only crave for that flat tummy but keep putting off those abdominal exercises till tomorrow, giving many excuses. Considering the busy schedules of every individual, visiting a gym has become close to impossible. Every time you think of your stout abdomen, you only feel guilty for not giving time for your stomach. But, what if someone assures you of lean stomach that you can get with some easy abdominal workouts at home? Surprised? Yes, you can achieve that perfect body shape at home. All you need is to give some time and effort to perform the simple workouts on a regular basis.

Here are some effective tips for you to get rid of your abdominal fats: Workout 1: Lay straight on your back on a mat and raise your legs to form a 90 degree angle with the ground. Lift your hips slightly with the support of your palms and hold out. Initially, 5-10 repetitions are enough for everyone. You for 5-10 seconds before coming back to the original position. can gradually increase the number of reps.

Repeat this exercise five times.

Workout 6: Laying on a flat surface with your hands behind Workout 2: Laying on a flat surface or on a mat, raise your your head, try to raise your body toward your knees. Before legs and move them in a way as if you are cycling. Initially, coming back to the original position, hold there for two you can do this exercise for five minutes, and gradually seconds. increase the time up to 15 minutes. Three sets of workouts Workout 7: Lay on your back on a flat surface with your with five minutes each is more effective. hands on your sides and try to curl up. Remember that while Workout 3: Lay on your back on a mat or a carpet with your you are curling up, you are putting pressure on your abdompalms crossed behind your head. Try to raise your upper inal muscles and not on your arms. body part contracting your abdominal part, hold for 2-3 seconds and return to the original position. Around 15 repe- Workout 8: Stand erect on the ground and raise your hands parallel to your ears while inhaling air. Slowly bend down to tition everyday can show you good results. touch your toes while exhaling air. And again go up with Workout 4: On a carpet or a mat, lay on your back with your breathing in. Repeating this exercise 10 times a day is effechands behind your head. Keep your legs on a chair or any tive. other surface so that your legs make a 90 degree angle with your thighs. Try to lift your body from the ground in a way Workout 9: If you are looking for an exercise to reduce your that your abdominal muscles contract. Initially, this can be a abdominal growth after delivery, try to contract and relax tough exercise, but it will definitely shed your extra fats from your abdominal muscles alternatively to strengthen them. the abdomen.

These exercises are simple and you don`t need a special Workout 5: Lay on your back on a carpet or mat with your coach to train you. All you need is a strong desire and taking hands on your sides. Gradually lift your legs above the out some time from your busy schedule. Once you get used ground to at least one foot and stay in that position for some to these abdominal workouts at home, you will find that a fit time. Then, slowly come back to your original position. body with a lean stomach is easy to get. â&#x20AC; Remember that while lifting your legs you need to breathe

Š 2010 The Fit Christian Magazine. All Rights Reserved.

Roberto Sedycias works as an IT consultant for Polomercantil Article Source: http://physicalfitnessarticles.net

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50

Three Simple Solutions For Back Pain Relief

Exercise the Right Way

By Marc Warren

Millions of individuals all around the world suffer from some sort of back pain or anther. Like you, they all do their best to find the solution for relieving their pain. Back pain can interrupt your daily life whether you suffer from the type of back pain that may come from improper lifting and strains to your back.

In order to relief your back pain, you will need to do a bit of research on your personal condition to find out about the various choices of treatment. Get into a regular exercise routine, while protecting you body, by paying attention to its pain signals. It is in your best interest not to continually concentrate on the pain you feel, while learning to change any pain habits you may have. Since changing these habits aid in uplifting your feelings about yourself and your pain.

Photo courtesy istockphoto.com/dgilder

These types of pain can generally find relief by taking over the counter pain medication and deep tissue massage. However, when you suffer from chronic back pain the story can be much different. It can be challenging to find the solution for relieving this type of back pain, since everyone is different and various methods of pain relief works or does not work, according the individuals condition.

clude, limiting and moderating as little medication for pain as you can handle.

Increasing your social and physical activities and enjoying an active lifestyle, changing any habit of pain you have that may be interrupting your life, such as consuming alcohol or staying in bed all day for relief, as well as eagerly learning new methods of reducing your pain. Of course, you must understand that different methods work better for some individuals, than they do for others. You will be working to find and practice the right methods for reducing your own personal pain.

You should also consider seeking support, while creating your own pain management plan of tracking the progress of the methods you use, to find out which gives you the relief you seek. Most importantly, you should stay positive in your attitude, by thinking positively, keeping your sense of humor about you. You should be eating a well balanced diet and exercising daily and enjoying your daily activities when you One solution for relieving you pain is to visit your family physician and talking with him or her concerning your conare with others or alone. dition, while being enthusiastic about working as a team to There are natural body controls, such as intense concern for find the best pain relief for your particular condition. You others and outside controls such as medications, physical can help your physician understand your pain by being able therapy, heat and cold methods, exercise and relaxation as to explain the location, the frequency and severity of your well as massage techniques that aid in controlling the signals symptoms as well as letting the physician know what make of pain our body feels when dealing with back pain symp- the pain feel worse or better. After doing so, your physician toms. When you suffer from back pain, there are several will be able to help you figure out the best solution for methods you can choose from to aid your relief, these in- relieving you pain.

See â&#x20AC;&#x153;Back Painâ&#x20AC;? page 52 Š 2010 The Fit Christian Magazine. All Rights Reserved.

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51

Back Pain cont....

Exercise the Right Way

Some things you may be counseled to do are: Use heat and cold treatments for relief Heat treatments may include soaking in warm water or using a hot water bottle or heat packs, using a heating pad for a limited amount of time, as well as using an electric blanket and flannel sheets for warmth as well as warming your clothing in a dryer before putting them on. Or try dipping you hand in a paraffin bath to relieve your pain symptoms.

You may also find relief by alternating heat and cold water bath treatments. Cold treatments would include using ice packs or frozen vegetables on the area of your pain. However, you should always practice safety first when working with heat and cold treatments, for the best results.

Wisely using your joints and exercising Wisely using your joints include, being aware of your body position, avoiding activities that cause you pain, while planning ahead to simplify your daily tasks, using most often your strongest and largest muscles and joints. You should always practice proper lifting techniques, not staying in one position for extended periods of time, learning to balance your times of activity and rest as well as having a healthy respect for your pain.

Relaxation Relaxation techniques may include, guided imagery to help you focus on images that bring pleasure, prayer, hypnosis, which aids by focusing attention internally, rather than persisting with concentration on your other thoughts or anxieties. You may consider using biofeedback, which involves very sensitive electrical equipment that measures the reactions of your body, as well as the use of audio tapes for relaxation guidance.

Counseling, Support, and Pain Clinics Counseling and support involve working with others, such as your physician, nurse or even a physical or occupational therapist as well as a counselor, psychologist, social worker and your pharmacist, depending upon your condition and the type of support you need. Counseling, support groups and pain clinics, involves being unafraid to seek out help when you need someone to talk with about the pain and stress you encounter with back pain. You can always ask your physician for his recommendations of these types of pain relief options to find out where to find them.

Take time to relaxâ&#x20AC;&#x201C;pamper yourself and your back.

topical deep heating lotions and massage techniques. You may even consider transcutaneous electrical nerve stimulation or TENS, which is a small electrical device that uses mild pulses of electricity to stimulate the nerves influenced in painful areas.

When you suffer from upper or lower back pain, with or without arthritis, you should know that you are not alone in your fight to be pain-free or to at least decrease the amount of pain you feel. There are others who are able to help you deal with and control your pain, as well as some really inspiring methods and techniques you can try when searching for just the right type of solution for your pain.

Marc Warren is a contributor at BackPainForums.com. A website committed to the extensive community of fellow back pain sufferers. For more great information to help you deal with your back pain visit http://backpainforums.com

Other techniques for pain management These pain management techniques for pain relief may include such things as, using splints to reduce pain and swelling, getting a good restful nights sleep, which aids by Article Source: http://physicalfitnessarticles.net restoring your spirits and energy daily. Or you may use of

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The Promise Is Made Sure Through the Bible Series © by David Luther

And Sarah was an hundred and seven and twenty years old: these were the years of the life of Sarah. And Sarah died in Kirjatharba; the same is Hebron in the land of Canaan: and Abraham came to mourn for Sarah, and to weep for her.

Genesis 23:1-2 Abraham has lost the wife of his youth—I, too, lost my wife, and I understand the loss when a godly woman is gone.

And after this, Abraham buried Sarah his wife in the cave of the field of Machpelah before Mamre: the same is Hebron in the land of Canaan. And the field, and the cave that is therein, were made sure unto Abraham for a possession of a burying place by the sons of Heth. Genesis 23:19-20 He purchased a burying place for both of them to share in God's time. Now his thoughts turn to his son and heir Isaac.

And Abraham was old, and well stricken in age: and the LORD had blessed Abraham in all things. And Abraham said unto his eldest servant of his house, that ruled over all that he had, Put, I pray thee, thy hand under my thigh: And I will make thee swear by the LORD, the God of heaven, and the God of the earth, that thou shalt not take a wife unto my son of the daughters of the Canaanites, among whom I dwell: But thou shalt go unto my country, and to my kindred, and take a wife unto my son Isaac. Genesis 24:1-4 Abraham wishes to spare his son the grief of being married to an unbeliever. He sends his servant to find a Godly wife for Isaac. This principle is still important today. The new testament presents the same warning to us:

and separated from them. We can share our faith, but we cannot share their mistakes.

And the servant took ten camels of the camels of his master, and departed; for all the goods of his master were in his hand: and he arose, and went to Mesopotamia, unto the city of Nahor. And he made his camels to kneel down without the city by a well of water at the time of the evening, even the time that women go out to draw water. And he said O LORD God of my master Abraham, I pray thee, send me good speed this day, and shew kindness unto my master Abraham. Behold, I stand here by the well of water; and the daughters of the men of the city come out to draw water: And let it come to pass, that the damsel to whom I shall say, Let down thy pitcher, I pray thee, that I may drink; and she shall say, Drink, and I will give thy camels drink also: let the same be she that thou hast appointed for thy servant Isaac; and thereby shall I know that thou hast shewed kindness unto my master. Genesis 24:10-14 The servant has asked God to give the exact words to the woman called to be Isaac's wife.

And it came to pass, before he had done speaking, that, behold, Rebekah came out, who was born to Bethuel, son of Milcah, the wife of Nahor, Abraham's brother, with her pitcher upon her shoulder. And the damsel was very fair to look upon, a virgin, neither had any man known her: and she went down to the well, and filled her pitcher, and came up.

And the servant ran to meet her, and said, Let me, I pray thee, drink a little water of thy pitcher. And she said, Drink, my lord: and she hasted, and let down her pitcher upon her hand, and gave him drink. And when she had done giving him drink, she said, I will draw water for thy camels also, until they have done drinking. And she hasted, and emptied her pitcher into the trough, and ran again unto the well to draw water, and drew for all his camels. And the man wondering at her held his peace, to wit whether the LORD had made his journey prosperous or not. Genesis 24:15-21

Be ye not unequally yoked together with unbelievers: for what fellowship hath righteousness with unrighteousness? and what communion hath light with darkness? And what concord hath Christ with Belial? or what part hath he that believeth with an infidel? And what agreement hath the temple of God with idols? for ye are the temple of the living God; as God hath said, I will dwell in them, and walk in them; and I will be their God, and they shall be my people. The servant has witness the events he had asked God to Wherefore come out from among them, and be ye separate, prove this woman by. She was revealed as the bride of Isaac. saith the Lord, and touch not the unclean thing; and I will receive you. 2 Corinthians 6:14-17 And it came to pass, as the camels had done drinking, that the man took a golden earring of half a shekel weight, and God does not want us to marry those who do not share our two bracelets for her hands of ten shekels weight of gold; faith. We are not to live as they live, but rather to be different And said, Whose daughter art thou? tell me, I pray thee: is See “Bible” page 54 © 2010 The Fit Christian Magazine. All Rights Reserved.

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Bible cont....

there room in thy father's house for us to lodge in? And she said unto him, I am the daughter of Bethuel the son of Milcah, which she bare unto Nahor. She said moreover unto him, We have both straw and provender enough, and room to lodge in. And the man bowed down his head, and worshipped the LORD. And he said, Blessed be the LORD God of my master Abraham, who hath not left destitute my master of his mercy and his truth: I being in the way, the LORD led me to the house of my master's brethren. And the damsel ran, and told them of her mother's house these things. Genesis 24:22-28

conformity with the purpose of his will, in order that we, who were the first to hope in Christ, might be for the praise of his glory. And you also were included in Christ when you heard the word of truth, the gospel of your salvation. Having believed, you were marked in him with a seal, the promised Holy Spirit, who is a deposit guaranteeing our inheritance until the redemption of those who are God's possessionâ&#x20AC;&#x201D;to the praise of his glory. Ephesians 1:11-14 (NIV)

The Holy Spirit is presented to us as being the evidence that guarantees our promise as being real. This spirit must be evidence that is not disputed, a sure mark of great value.

Those who are going to declare the gospel need a powerful The servant revealed that he served her master's brother, and evidence to make them brave enough to speak boldly. The spirit was presented to the disciples in a powerful and dragave her precious gifts. matic way.

And there was set meat before him to eat: but he said, I will not eat, until I have told mine errand. And he said, Speak on. While Peter yet spake these words, the Holy Ghost fell on all And he said, I am Abraham's servant. And the LORD hath them which heard the word. And they of the circumcision blessed my master greatly; and he is become great: and he which believed were astonished, as many as came with hath given him flocks, and herds, and silver, and gold, and Peter, because that on the Gentiles also was poured out the menservants, and maidservants, and camels, and asses. And gift of the Holy Ghost. For they heard them speak with Sarah my master's wife bare a son to my master when she tongues, and magnify God. Then answered Peter, Can any was old: and unto him hath he given all that he hath. And my man forbid water, that these should not be baptized, which master made me swear, saying, Thou shalt not take a wife to have received the Holy Ghost as well as we? And he commy son of the daughters of the Canaanites, in whose land I manded them to be baptized in the name of the Lord. Then prayed they him to tarry certain days. Acts 10:44-48 dwel. Genesis 24:33-37 The servant presents his mission to the family. They fear Those people all knew the Holy Spirit as a demonstration of God, and will not block his will from being done. They agree power. They were filled with this spirit, and recognized the same baptism when it filled others around them. They recogto send Rebekah with him. They know the voice of God. nized the value of this treasure as evidence of the promise of Then Laban and Bethuel answered and said, The thing God. It validated these new believers as being the bride of proceedeth from the LORD: we cannot speak unto thee bad Christ. Everyone knew that they too had been chosen. Their or good. Behold, Rebekah is before thee, take her, and go, act of speaking in tongues was the outward sign that persuadand let her be thy master's son's wife, as the LORD hath ed the 12 disciples that these non-Jews were indeed given the salvation of Jesus Christ. This spirit gifting is the guarantee, spoken. Genesis 24:50-51 the wedding ring, of the new Christian.

The servant again produces gifts of great value, as we do And they called Rebekah, and said unto her, Wilt thou go today with an engagement ring. with this man? And she said, I will go. And they sent away And it came to pass, that, when Abraham's servant heard Rebekah their sister, and her nurse, and Abraham's servant, their words, he worshipped the LORD, bowing himself to the and his men. And they blessed Rebekah, and said unto her, earth. And the servant brought forth jewels of silver, and Thou art our sister, be thou the mother of thousands of jewels of gold, and raiment, and gave them to Rebekah: he millions, and let thy seed possess the gate of those which hate gave also to her brother and to her mother precious things. them. And Rebekah arose, and her damsels, and they rode upon the camels, and followed the man: and the servant took Genesis 24:52-53 Rebekah, and went his way. And Isaac came from the way of This is like the down payment or deposit of promise for the the well Lahairoi; for he dwelt in the south country. And wedding to come. He produced evidence of a commitment to Isaac went out to meditate in the field at the eventide: and he this promise. There is a tangible proof, which is echoed in lifted up his eyes, and saw, and, behold, the camels were coming. And Rebekah lifted up her eyes, and when she saw our promise too: Isaac, she lighted off the camel. For she had said unto the In him we were also chosen, having been predestined ac- servant, What man is this that walketh in the field to meet us? cording to the plan of him who works out everything in And the servant had said, It is my master: therefore she took Š 2010 The Fit Christian Magazine. All Rights Reserved.

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a vail, and covered herself. And the servant told Isaac all things that he had done. And Isaac brought her into his mother Sarah's tent, and took Rebekah, and she became his wife; and he loved her: and Isaac was comforted after his mother's death. Genesis 24:58-67 Isaac had lost his mother. The woman that nurtured him was gone, and another had come in her place. In the same way, the temple of Solomon, the old faith, had passed away long before the time of Jesus. His ministry began after the Old Testament faith had grown cold and dead. The servants of faith are bringing new believers to the kingdom of God now.

Jesus introduced himself to a generation that was ready to become the Bride of Christ.

The Painted Hills: The Circuit Rider Series Written By: Dennis Ellingson Published By: Eloquent Books Reviewed By Jenny Burr J.L. Matthews is a rough, drinking cowboy with a past and very little hope for a future. His bouts with alcohol lead him into trouble continuously. Not only has his drinking separated him from his wife and son, but it has been the cause of many a fight.

Unfortunately, his most recent fight not only leads to his dismissal as a farm hand, but it also sets him up as a target. Someone wants J.L. Matthews dead.

We were always his sheep, predestined to this role. We were always members of the family of faith, even before we were born. The servant was given words to draw you to your Lord, and you agreed to go. You are the Bride of Christ, and have his Holy Spirit as your evidence of his promise. Wear the evidence of the Holy Spirit outwardly as a bold testimony of your engagement. Let the spirit move in your life in power A couple of strangers assist J.L. when he is left for dead and he is and truth. nursed back to health. As he is recovering, the love that he is shown causes him to think about his wayward life. He desires to By now, you have noted that I appreciate strength and beau- make changes so that he can be reunited with his wife, Maddie and ty. I reach to retain some in my own advanced years. The his son, Jacob. Another aspect of love begins to penetrate his heart; greatest strength is that which can pass through the veil of it is forgiveness. In time, J.L. asks Jesus into his heart.

death. Our oldest saints stand on the threshold of death with that confidence. I know that our Christian elders have crossed the veil knowing that God is near to them. They are moving from the fleshly body to the glorified body.

By faith they have stood calmly in the face of all of life's greatest fears. Many of my friends in fitness have confessed to some uncertainty, being vulnerable to doubts. Many of us came to the gym to overcome problems with self-image and confidence. Strength gives some confidence, but we still can be vulnerable to personal hurts and doubts.

As a changed man he can be both the husband and father that he longed to be as well as becoming a responsible worker. Unfortunately, he is still a hunted man. There is more to this story which the reader will not discover until the author writes the next book in the series.

Ellingson, who has lived in Oregon for most of his life, has placed the setting of this series within this familiar territory. The descriptions of the area and the accompanying black and white photographs captivate the reader and pull the reader directly into the story.

This reader is looking forward to learning what happens in the next

Get close to the old saints who are frail in body but strong in book. † faith. They can give you understanding of the power of the Holy Spirit. In this, you can have both strength and power, and see enemies united in service to God. And these are the days of the years of Abraham's life which he lived, an hundred threescore and fifteen years. (he was 175 years old!) Then Abraham gave up the ghost, and died in a good old age, an old man, and full of years; and was gathered to his people. And his sons Isaac and Ishmael buried him in the cave of Machpelah, in the field of Ephron the son of Zohar the Hittite, which is before Mamre; The field which Abraham purchased of the sons of Heth: there was Abraham buried, and Sarah his wife. Genesis 25:7-10 †

© 2010 The Fit Christian Magazine. All Rights Reserved.

David Luther is a retired contract designer in Arizona.

He discovered great fitness help at the Metroflex gym in Arlington Texas, but struggles to stay regular at the gym between jobs. With help from Metroflex Gym’s Down-To-Earth Guide To Your Ideal Body he is back in training in Mesa Arizona. He finds inspiration to manage diet, training, and daily trials in the great examples we interview, and in the scripture of Bible studies. These Bible studies are also inspiring an application for outreach. "Tabernacle Trails" is a pilot program on Meetup-dot-com balancing physical and spiritual growth. The Arizona wilderness offers an outdoor adventure that may bring the Bible to life through hiking and camping.

You may contact David at diluther@fitchristian.com.

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Scripture & Reflection

© Angela J. Perez

Stinking Thinking!

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. “ People with their minds set on you, you keep completely whole, Steady on their feet, because they keep at it and don't quit.

Depend on God and keep at it because in the Lord God you have a sure thing.”

Isaiah 26:3-4 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: “You will keep him in perfect peace, Whose mind is stayed on You, Because he trusts in You. Trust in the LORD forever, For in YAH, the LORD, is everlasting strength..”

Isaiah 26:3-4 NKJV When we have our minds set on God, we are whole, complete in Him. With our minds set on God we are steady and unswerving, with enthusiastic perseverance toward the goals that God has set before us.

This is true, I know from first-hand experience; however, another thing I know first-hand is how hard it can be to keep my mind set on God. Even though I talk to God daily, throughout the day, it’s not a constant rapport. There are others I have to communicate with on a daily basis. Sometimes the communication goes awry, miscommunication occurs, and my emotions try to take over–sometimes they succeed. Then my mind starts its “stinking thinking” and it is nowhere near “set on God.” I’m doing better these days at catching myself during my “stinking thinking” rants. Like Joyce Meyer says, “I may not be where I need to be, but I am sure not where I used to be!” Nowadays when I catch myself in a negative emotional state, I try to recite the verse “Finally, brothers, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable–if anything is excellent or praiseworthy–think about such things” (Philippians 4:8 NIV).

Sometimes my mind is such a fluster, I can’t think of anything positive, much less anything pure, noble, right, etc.–you get the picture. So I just try to recite that verse (and sometimes I don’t even get that right!) so I can set my mind back on God and get steady on my feet once again. If I still have trouble changing my thinking, or turning my tears to joy, I listen to praise and worship music and sing along. Once I start praising and worshipping right along, my mind gets set on God once again.

I’m not always going to have my thoughts where they should be, but I’m not giving up on the hope that someday my thoughts will continually be set on God, so that nothing can ever sway me, and I will bask in His perfect peace forever.

What are you thinking?

Are you in perfect peace, steady on your feet?

What is this scripture saying to you? © 2010 The Fit Christian Magazine. All Rights Reserved.

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