The Fit Christian Magazine | Summer 2014

Tips for a Healthy Home

SUPERFOODS

Keeping Your Kids Safe

For the Love of SELF

Summer 2014

PUBLISHER His Work Christian Ministries, Inc.

www.hisworkministries.org EDITOR Rev. Angela J. Willard Perez editor@fitchristian.com COLUMNISTS Chris Chapan Kids4Christ Rev. Angela J. Willard Perez Scripture & Reflection editor@fitchristian.com

CONTRIBUTORS Family Features Chris Hambrecht (Em Doodles) Reverend Fun FREE ADVERTISING www.fitchristian.com/advertise.html The Fit Christian Magazine www.fitchristian.com To donate to this magazine and ministry, visit www.hisworkministries.org /donate.html or click here

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Nothing in the magazine is meant to replace the advice of a health professional. Please contact your health professional before starting any exercise or nutrition program.

Fresh Content: We have new articles on Food, Home & Lifestyle and Lawn & Garden updated weekly each Monday morning.

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i | The FC Summer 2014

© The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries. www.fitchristian.com

1Tips for a Healthier Home Every household has its honeydo list, but inevitably you're not always going to have time to cross off every project on the list. Rather than setting lofty goals that make it easy to procrastinate, the key to a productive and effective list is to be realistic….

3 Play it Safe Summer is a time of playground fun, camping, swimming and other outdoor activities. When kids are outdoors, their sense of adventure and curiosity soars, which can, unfortunately, lead to a higher risk of injuries. In fact, according to the Safe Kids Worldwide organization, each year one in four children 14 years of age and younger will sustain an injury….

5 Make a Splash With Family Pool Fun Whether you need a gift for a foodie friend or a family member who likes to cook, these awesome ideas are sure to please. Even better, the list features several different price ranges so there truly is something for everyone on your list…

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Get Connected with The FC Online!

7 Kids4Christ Angry Birds | Memory Verse Matthew 9:37-38 | Word Search: Summer Harvest | Em Doodles | Reverend Fun | Kid Friendly Activities for the Whole Family

12 Food & Nutrition Superfoods | Salads for Al Fresco Dining | Cooking with Tea

19 Exercise Right Make Summer Fitness Fun | 5 Days to a Healthier You | Tips on Staying Healthy Over 50

22 Missions Focus U.S.A.: New Beginnings: Jennifer's Story | Kenya: Orphan to Orphan: The Little Angel Who Went to Heaven 26 Spiritual Fitness For the Love of SELF Articles Online: Responsible Choices for Healthy Lives | Uncovering the Truth Behind Nutritional Studies | Pelvic Organ Prolapse : A Female Pandemic | Touch is Healing

www.FitChristian.com © The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries. www.fitchristian.com

The FC Summer 2014 | ii

Fitness Events

From the Editor

You can stay up-to-date on fitness events in your area by visiting these Web sites: Fitness: The Global Fitness Community www.fitness.com/calendar/ Bodybuilding-Fitness-Figure Upcoming Events www.bodybuildbid.com/upcoming.html Natural Bodybuilding, Figure, and Fitness Contests www.naturalbodybuildingevents.com/month.html Professional Natural Bodybuilding, Figure, and Fitness Competitions www.naturalbodybuildingevents.com/ProShows.htm

tian Mi hris ni C k

Inc ies, . str

His Wo r

You can stay up-to-date with what His Work Christian Ministries, Inc. is doing around the world by visiting us online at www.hisworkministries.org.

With each purchase of a print or digital copy at MagCloud.com, we receive approximately $2.00 per copy, which helps us keep The Fit Christian online and free for those around the world who cannot purchase a copy. Thank you for your support!

Get The FC in print at MagCloud.com or get the MG App for your iPad!

Bumps, Bruises and Answered Prayers This year the magazine hit a few bumps (again), which were mainly caused by the growth of the ministry and not being able to fill all the hats needed to run things. I tried to let the mag die off—but God said, Keep going, so I did. We made the change in the publishing schedule from bi-monthly to seasonally, which was a sigh of relief. The Winter issue was finally released in the Spring, so we decided to forego the Spring issue and get right into Summer. And voila! Here it is, nearly on time.

During the time that God was telling me to keep going when I was wanting to quit, I told Him, you want me to keep going then send me some help! And He did.

I am so happy to announce to you that Graphic Designer Jack Randleman has joined the design team (that has been me alone for 12 years) and he has graciously designed the Exercise Right department in this issue. Starting with the Fall issue, Chris Chapan, a regular contributor for the magazine (and once a cover story), has agreed to take on the position of Editor for our Kids4Christ department.

I know He will be tugging on more hearts (maybe yours) to join our team of volunteers who are working together to get The Fit Christian Magazine around the world, where many have no access to health and fitness resources from a Christian perspective. If you are interested in sowing your talents into The FC, please email me at editor@fitchristian.com. We still need a few more department editors (most of the time the articles are already edited so no actual editing is required), writers, and someone to help with the website content and design.

When God calls you to do His work, he also equips you to do it.

“May he equip you with all you need for doing his will. May he produce in you, through the power of Jesus Christ, every good thing that is pleasing to him.

All glory to him forever and ever! Amen.”

Hebrews 13:21 iii | The FC Summer 2014

© The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries. www.fitchristian.com

Follow the Four C's from Trusted HGTV Contractor Mike Holmes

end and bump up the jobs that will help make your home healthier," said Mike Holmes, renowned and trusted contractor on HGTV and healthy home expert.

"When you know you're making a positive impact on your family's health and safety, doing those jobs is easy."

to circulate and settle throughout the home. ● Flue Pipes Inspect flue pipes - also known as stove pipes, smoke pipes and chimney connectors - on a quarterly basis for cracks or holes. Cracks in the pipes allow fumes and gases like carbon monoxide to enter the home rather than be funneled outdoors. If the pipes are cracked or corroded, call a professional to inspect them and possibly replace the pipes, as it may be a sign of a larger problem.

The Four C's

E

very household has its honeydo list, but inevitably you're not always going to have time to cross off every project on the list.

Rather than setting lofty goals that make it easy to procrastinate, the key to a productive and effective list is to be realistic. Start with the projects that will have an immediate effect on creating and maintaining a safer and healthier home.

"Keep your 'honey-do' list manageable. Move long-term projects to the

Holmes also recommends following the four "C's" for a healthier honey-do list: Check: ● Exhaust Fans Bathroom and kitchen exhaust fans play an important role in reducing moisture in the home. Conduct a simple test by turning on the exhaust fan and placing a tissue up to the vent to check the strength of your vent fans.

The fan should be strong enough to hold the tissue in place. Fans not working properly are ineffective at controlling smoke and humidity, and allow fumes, moisture and pollutants

Change ● Air Filters Use a Filtrete Ultra Allergen Reduction Filter to help clean the air in the home by removing airborne particles, such as mold spores, dust mite debris, bacteria and viruses from the air passing through the filter. Remember to change it at least every three months or more frequently if you have pets, burn candles often or are doing home improvement projects. The American Lung Association says that, poor indoor air quality in the home can cause headaches, dry eyes, nasal congestion, nausea and fatigue.

©2014 The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries, Inc. www.fitchristian.com

The FC Summer 2014 | 1

● Batteries Test your carbon monoxide and smoke detectors every month, and change the batteries at least twice a year. Don't wait until the detectors are chirping, as that sound usually means the batteries are about to die and your family will no longer be protected.

Remember, you can sometimes see smoke in the home but you can't see or smell carbon monoxide.

Control: ● Moisture Inspect your home using a moisture meter to locate hidden areas containing moisture that you can't see with the naked eye. Mold thrives in areas of the home where moisture is present and can cause hay fever-type symptoms, such as sneezing, runny nose, red eyes and skin rashes, according to the United States Environmental Protection Agency. ● Unwanted Guests Install weatherstripping around doors to seal gaps and repair or replace damaged window frames to protect the home from rodents, insects and other unwanted guests. Rodents and cockroaches, for example, may trigger allergy symptoms and even asthma attacks in those that are sensitive to them, according to the Centers for Disease Control and Prevention. The bonus is that by getting rid of gaps you will also improve the energy efficiency of your home.

Clean: ● Roof Gutters

2 | The FC Summer 2014

Regularly check gutters for leaves, pests and other excess debris and clean them out using a rake and hose at least twice a year. (Be careful not to push water underneath your shingles.)

Neglected gutters may not drain properly and pose a risk of detaching and leaking water into the home. In addition to structural damage, the leaks provide breeding grounds for mold to grow in areas like ceilings and basements. ● Garage and Basement Clutter Remove trash and clutter from around the home and be sure not to let it build up for more than a few days. Unattended trash can be a breeding ground for pests and parasites that carry bacteria and viruses into the home.

Photo courtesy of Getty Images

● Water tests assess the water quality in your home and determine if there are high levels of contaminants in your drinking water. ● Visual septic dye tests inspect your septic tanks for signs of slow-drainage or back up.

Source: 3M | Family Features

For more tips and information on maintaining a safer and healthier home, visit www.Filtrete.com.

Four Professional Tests Every Home Should Pass ● Radon tests identify traces of radon in the home that may have entered from cracks in the floors and walls, water supply or pipes. ● Carbon monoxide tests check for signs that the gas may have been emitted by fireplaces, wood, coal, gas stoves or heaters and not properly removed from the home.

© The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries, Inc. www.fitchristian.com

Photo courtesy of Getty Images

S

ummer is a time of playground fun, camping, swimming and other outdoor activities. When kids are outdoors, their sense of adventure and curiosity soars, which can, unfortunately, lead to a higher risk of injuries.

Cinotto, chairman of the board of directors of Shriners Hospitals for Children.

"At Shriners Hospitals for Children, we see patients every day with life-changing injuries caused by accidents. We're always working to help raise awareness that our medical experts are here to get young patients back on track to the childIn fact, according to the Safe Kids hood they deserve, regardless of the famWorldwide organization, each year one ilies' ability to pay." in four children 14 years of age and younger will sustain an injury that re- Here are some tips to help your family quires medical attention. The good safely enjoy all the fun summer has in news is that many of these injuries are store: preventable by following a few simple tips and learning how to avoid accidents and injuries.

Drive with Care

ability for children and teens. These tips can help you and your children to stay out of harm's way while in or around vehicles. ● Teach your children to buckle up every time they get into a car, regardless of the length of the car ride. Buckling children in age- and size-appropriate car seats, booster seats and seat belts dramatically reduces the risk of serious and fatal injuries. ● Check around your parked car for children before you pull away.

Teach children to be aware of moving vehicles and to wait in safe areas where drivers can see them. ● Accompany young children when they get in and out of a vehicle.

Hold their hands when walking near moving vehicles, in driveways and parking lots.

Mowing Matters

While it may seem like just a common household tool, thousands of children are injured in lawn mower accidents each year, some with severe effects. ● Teach children to never play on or According to the American Academy of around a lawn mower, even when "We know kids are active, especially Pediatrics, motor vehicle injuries are the it is not in use. They should never during the summer months," said John leading cause of death and acquired dis©2014 The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries, Inc. www.fitchristian.com

The FC Summer 2014 | 3

be permitted to walk along side, in front of or behind a moving mower. ● Children under six years of age should be kept inside the home while mowing.

Fire Safety Simplified Every hour, approximately 16 children are injured from fires or burns, according to the Safe Kids Worldwide organization. Use these tips to keep your little ones safe around fireworks, grills and other heat sources: ● Teach kids never to play with matches, gasoline, lighter fluid or lighters. Make a habit of placing these items up and away from young children. ● Do not leave children unattended near grills, campfires, fire pits or bonfires. Always have a bucket of water or fire extinguisher nearby when burning fires. ● To ensure a safe celebration, leave fireworks to the professionals. ● If your child is injured by fire or fireworks, immediately take them to a doctor or hospital.

Playground 101 The Centers for Disease Control revealed that emergency departments treat more than 200,000 children ages 14 and younger for playground-related injuries every year. Before you let them play at the park or school playground, be sure they keep these precautions in mind: ● Use appropriate and properly fitting safety equipment when participating in any sport, such as helmets and goggles, which can greatly re-

4 | The FC Summer 2014

duce the risk of head and eye injuries. ● Take your children to playgrounds with shock absorbing surfaces.

Choose parks and playgrounds that are appropriate for their age. Check for hazards or broken equipment and continuously supervise your children while they are at play. ● Teach children to use playground and sports equipment properly. ● Remind children that pushing, shoving and crowding on the playground can result in accidents and injuries.

Make a Safe Splash While playing poolside may be a blast, the Safe Kids Worldwide organization also revealed that drowning is the leading injury-related cause of death for children between 1-4 years of age. Fill your family's summer days with these safe practices around the water: ● Teach children to never go near or in the water without an adult present. Children and adults should never swim alone. ● Give children your undivided attention when they are swimming or near any body of water. ● Always have your children wear a Coast Guard approved, properly fitting life jacket while on a boat, around an open body of water or when participating in water sports.

To learn more, visit www.shrinershospitalsforchildren.org/s afesummer.

Source: Shriners Hospitals for Children | Family Features

With a talented and experienced team of medical professionals, Shriners Hospitals for Children is transforming lives every day through innovative pediatric specialty care, world-class research and outstanding medical education.

One young patient who experienced this remarkable care is 14 year-old Brendon Wiseley, who lost his foot and part of his leg in a lawn mower accident. A fifth generation race car driver, Wiseley was referred to Shriners Hospitals for Children when his first prosthetic leg did not fit correctly and was difficult to use. The event had caused him to lose hope of ever racing again. But with an experienced team of medical experts, he was provided with a custom-built prosthetic and child-centric rehabilitation that not only rebuilt his strength, but also his spirit.

"I was injured in a lawn mower accident. Thanks to Shriners Hospitals for Children, I was able to get back to doing what I love," said Wiseley, who is now a patient ambassador for the organization.

With 22 locations in the United States, Canada and Mexico, the hospital provides advanced care for children with orthopaedic conditions, burns, spinal cord injuries, and cleft lip and palate.

© The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries, Inc. www.fitchristian.com

Put these measures in place so you can enjoy the fun at hand, without the worry: Designate a "lifeguard." Always pick at least one responsible adult to monitor children at all times.

Know CPR: Before investing in a pool, be sure to take a CPR class. The faster CPR can be administered to a person in distress, the stronger the long-term outcome.

Keep your water clean: Pool

Warmer weather brings leisurely days spent poolside with friends and family.

As you get ready to dive in to another season of fun in the sun, remember that safety comes first.

"Pools are a great source of enjoyment for families, and with proper supervision and care, the entire family can confidently dive in to hours of fun," said Joe DeFuria, Brand Manager of BioGuard. "Taking time early in the With more than 10 million residential season to brush up on this important pools across America, the opportunities information will help keep everyone for water recreation right at home are safe all summer long." plentiful. But so, too, are the chances of water-related mishaps.

The CDC cites "lack of swimming ability, lack of barriers to prevent unsuperAccording to the Centers for Disease vised water access, lack of close Control, drowning is the fifth leading supervision while swimming" as some cause of unintentional injury death in of the leading risks associated with the United States. Children are particu- drowning. Preventive efforts such as larly at risk; one in five drowning vic- learning to swim (or teaching swimtims is age 14 or younger. However, ming skills), ensuring at least one perdedicating appropriate attention to your son with CPR training is present when family pool's maintenance and ensuring the pool is in use and having proper you have created an environment of safety devices (e.g., life vests and presafety will let you enjoy swimming and servers) readily accessible help reduce splashing with greater peace of mind. injuries and accidents.

safety also includes keeping the water clean and sanitary for your family.

Invest in the proper tools, such as the pool care systems from BioGuard, to keep your waters crystal clear.

Enroll kids in swimming lessons: Teach the skill of swimming to children at a young age. Enroll kids in classes to learn the basics and avoid accidents.

Teach the parts of a pool: Show children where to locate the drains, pipes and other pool openings. Explain the importance of avoiding these areas while swimming as they can cause harm.

Keep an eye in the sky: Storms can strike at any time in the summer. Be aware of the current weather and the day's forecast before you jump in for a swim.

Don't rely on toys: Swimming noodles, inner-tubes and other inflatable pool toys do not take the place of a life jacket.

Š2014 The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries, Inc. www.fitchristian.com

The FC Summer 2014 | 5

Keep a phone close: Always keep a cell phone or portable phone with you while supervising kids in the pool.

Keep your pool tidy: Keeping your pool toys and other clutter picked up after use will not only help prevent trip-and-fall accidents, it will also be less tempting for unwanted pool guests to engage in unsafe activities on your property.

Fence it up: Keep uninvited

thorough water analysis performed by a professional every month.

Keep that water treatment going.

The right water treatment plan will both maintain pool equipment and keep the water inviting. For instance, the SilkGuard Technology in BioGuard's Silk sanitizer line makes pool water feel soft and smooth on skin while also preventing corrosion and protecting equipment.

Upon returning home, have a professional water analysis performed to ensure that your pool is properly balanced and ready for swimming.

Saltwater Pools Are Making Waves Did you know saltwater pools are the hottest trend in new pool construction?

According to an article from Pool and Spa News, today there are about 1.35 million saltwater pools in the United States.

guests and potential accidents away For additional pool care tips and to find from your pool property by installing a a local BioGuard dealer, visit What's the difference between chlorine four-foot or taller fence along with a and saltwater? While both pool types www.bioguard.com. self-closing, self-latching gate. clean the water with chlorine, saltwater pools also require a salt generator cell Pool Care Doesn't Get a Vacation and a stabilizer to keep waters properly Pool Maintenance Essentials If a getaway is on your agenda this sanitized.

Pool owners understand the importance summer, plan ahead to ensure your pool of keeping it clean all season long. The is as pristine and inviting when you Why do customers choose saltwater experts at BioGuard provide these tips return as the day you leave. over chlorine pools? Some feel saltwato keep your pool looking its best for ter is less harsh on the skin and eyes family and guests: Work with a local pool care profession- than traditional chlorine pools. Howev Make waves. Constant water moveal to create a vacation maintenance plan er, saltwater pools require additional ment helps prevent bacteria and althat matches your pool's specific needs maintenance to avoid corrosion and to gae from growing and ensures that and takes into account how long you'll ensure chemical levels are in balance. the pool sanitizer is evenly distribbe away. uted throughout the entire pool. Circulating pool water during the day Before you leave, clean the pool thor- Source: BioGuard | Family Features for at least 12 hours also helps the oughly, brushing and vacuuming walls Photos courtesy of Getty Images filter catch debris. and floors. Test the Check that filter. Backwash filters water and correct any periodically and chemically clean imbalances. Set the filters a minimum of twice a season. timer or enlist the Scrub-a-dub. Brush and vacuum help of a trusted pool walls once a week, even if you friend or neighbor to use an automatic pool cleaner, or ensure the pump runs hire a service. a minimum of eight Test the waters. Every pool needs to hours each day while be tested for the correct pH and you're gone. sanitizer levels every week. Have a

6 | The FC Summer 2014

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Angry Birds Angry Birds is a popular game right now––from children to adults. Here are some ideas you can use in your classroom, youth group, or children’s program for fun teaching academic concepts with Angry Birds.

Language Arts: Decided which bird was our favorite and wrote a paragraph on it. Write a report describing the strengths and weaknesses of each bird. To further the lesson, describe the various pigs.

Explained how the game worked by watching a YouTube clip.

Learn and review sight words with flashcards printed on birds, read a quiz on Quizlet, and take a quiz on the levels, pigs, and birds.

Math: Skip Counting: We practiced skip counting with putting numbers on each of the boxes, like 2s, 5s, and 10s, using the same color stickers. For skip-counting money, add a cent sign to each box and then have the kids put the amount inside each box.

Multiplication: We put eggs inside the boxes and thought of all the ways we could make multiplication programs with groups of numbers.

Measuring: We measured each of the boxes. We measured how far the ball

went each time. You could also chart your results.

Area and Perimeter: You could measure the area and perimeter of the boxes.

Money: You could put various monies inside of the boxes and allow the students to learn how to count it. Pigs and birds could have various prices.

Problem Solving: Students could guess how far a pig would go with a low throw or high throw. Chart the results.

Sequencing: Students could sequence the boxes by color and size.

They also could sequence pictures of pigs and birds.

Addition with carrying and subtraction with regrouping: Put a math problem in the boxes and have them solve it with a dry erase board. The group that finishes first wins.

Mean, Median, Mode, and Range: Using eggs or pictures of the birds, decide which one is the item that is the middle amount, the average color, the color that occurs most often, and the range of the various colors.

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Physical Education: Angry Birds Game: Spray paint or cover boxes with wrapping paper and make an angry bird and pigs, using rubber balls, permanent markers, and acrylic paints from the Dollar Store.

Have the kids knock them down and set them up in various ways.

Over/Under Relay: Using a red beanbag and green beanbag, have equal number of children on teams and see which team gets their beanbag over and under first.

The team that finishes first wins.

Angry Bird Cup Game: Set up cups with pig faces on them and see how many rolls that they must do to get all the pigs knocked over.

Angry Birds Tag: Have an angry bird chase the rest of the class. Then reverse roles, divide the class, and have them be half pigs and the other half birds. Take turns to see who tags whom first. Have them wear green necklaces if they are the pigs. Emphasize that at no time are they to tease each other by calling each other pigs.

Angry Bird Buckets: Like the Bozo buckets, have the students put the angry bird inside each bucket.

©2014 The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries, Inc. www.fitchristian.com

The FC Summer 2014 | 7

Angry Birds Bowling: Use water bottles and put pigs on them. See how many rolls it takes to get all the pigs down using the angry bird or a red ball.

Angry Birds Ring Toss: Using a red ring toss, see how many points that the person can get in three tries. The person with the most points wins.

Angry Bird Egg Toss: Take a beanbag––or red, yellow, or green plastic egg––and see how many throws you can make; and then step back like an egg-toss game. The group that goes the farthest wins.

Angry Bird Hula Hut: Place a green ball in the middle of a hut made of hula hoops and see how many tosses it takes to get down the pig.

Angry Bird Stations: Using various PE equipment, see how you can hide a green ball or beanbag; and the object is to knock it off a cone, put it in a box, or move it from its hiding place.

References and More Resources: Angry Birds at Church: http://kidmin360.com/2011/09/24/an gry-birds-kids-church/#comment8816 Angry Birds for Middle School Students: http://vimeo.com/27136582

http://childrensministryonline.com/f resh-ideas/angry-birds-live/ Angry Birds Printables: http://www.1plus1plus1equals1.com /Angry_Birds_Kindergarten_Printab les.pdf

The mission of Orphan to Orphan is to encourage and foster relationships between orphans and orphanages worldwide, as well as offering needed financial support.

Angry Birds Ideas: http://www.peuniverse.com/Discussi ons/tabid/67/indexId/5802/Default.a spx?tag=Discussions+General#vind ex5808 Angry Birds Physical Education: http://www.ictsteps.com/2011/06/an gry-birds-in-the-classroom/ PE Central Angry Birds: http://www.pecentral.org/lessonidea s/ViewLesson.asp?ID=11758 Printables: https://sites.google.com/a/freedomch urch.tv/angry-lessons-from-thebible/pre-activity-stations Test on Angry Birds: http://quizlet.com/8945514/angrybirds-flash-cards/

Orphan to Orphan is a ministry of His Work Christian Ministries, Inc. (publisher of the Fit Christian Magazine). We have more than 100 children still prayerfully waiting for our help with food and we need your help to feed them. We also are planning on building actual homes for the children in some of our orphanages, as well as offering them medical and dental care, clothing, educational supplies, and more.

For more information on how you can partner with us, visit us online.

"He found him in a desert land, And in the howling waste of a wilderness; He encircled him, He cared for him, He guarded him as the pupil of His eye.”

Deut. 32:10

www.HisWorkMinistries.org 8 | The FC Summer 2014

©2014 The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries, Inc. www.fitchristian.com

Summer Harvest Then He said to His disciples, "The harvest is plentiful, but the workers are few.

"Therefore beseech the Lord of the harvest to send out workers into His harvest."

Matthew 9:37-38

† Find the words below in the puzzle above: BLOOM BREAKTHROUGH DIRECTION FEED FIELD FLOCK

GAZE HARVEST HEAVENLIES RIPE SOJOURNER STAR

©2014 The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries, Inc. www.fitchristian.com

The FC Summer 2014 | 9

pointing out their favorite attractions at each location. When the activity is over, have each child pick their favorite park so you can visit regularly.

Be sure to load up on sunscreen, drinking water and bug spray. Also, make sure you have a map or smartphone handy to help you navigate to the next park.

Make it memorable by taking a picture at each stop. Those treasured moments can be printed and pieced together into a summer scrapbook they'll cherish for years.

Make a Splash Backyard water games are synonymous with smiles. Enjoy the classic warm weather activities of water balloon fights, squirt gun wars, playing on a slip Photo courtesy of Getty Images and slide and, as always, swimming in an outdoor pool. Younger kids will love Celebrate unlimited sunshine and bask boredom is a little preparedness and a ice excavating, too. Simply freeze plasin those carefree summer days with few clever ideas to make this summer tic toys in a large bowl and let them chip away at the ice. kid-friendly activities that bring the the best one yet. family together.

Be sure to have everyone wearing Kid-approved activities For many parents, it's the same routine The summer fun experts at Bomb Pop swimsuits and plenty of sunscreen. each and every year. After weeks of serve up these awesome, fresh ideas to Backyard fun also means your freezer is anticipation for the end of the school bring loads of memorable moments to just a few steps away, so stock it with cool treats, such as the six fins of fun in year, those lazy summer days finally your family all season long.

Bomb Pops frozen treats. Your kids will arrive for your children. But soon after, love the waves of flavor in the Original the newness wears off, leaving behind Bomb Pop, or the new Watermelon flasad faces and the dreaded phrase heard Go on a Park Crawl by parents across the country, "I'm Research all of the parks in your town vor. bored." But all it takes to battle summer and visit each one. Your kids will love 10 | The FC Summer 2014

Š2014 The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries, Inc. www.fitchristian.com

Make it memorable by making a game of your water activities. Whether it's a water balloon toss or squirt gun tag, kids will be more involved when you throw in some friendly competition. Be sure to have a lot of summer-themed prizes, such as cool beach towels, sunglasses or splash balls.

Catch a Cool Movie by Car Relive the nostalgia and simplicity of seeing a movie at a drive-in theater.

Your kids will love the experience of catching a movie under the stars, and because many allow you to pack your own summertime snacks and beverages, you'll love the savings. Your family can view a movie that's just to their liking, such as Bomb Pops, the official sponsor with many venues offering blockbuster of Little League Baseball and Softball. hits, while some even bring back the big Make it memorable by creating your screen classics from your own youth. own cheer section. Some kids may be Be sure to bring plenty of lawn chairs, too young to play, but they can still pillows, blankets and bug repellent for participate as cheerleaders for their the whole gang. brothers or sisters. Make sure your squad is complete with handmade cheer Make it memorable with each family signs and pompoms for them to wave member dressed in their favorite 50s or about proudly.

60s drive-in attire, or in a costume that represents the movie.

Create a Family Masterpiece Get crafty with the kids and let them Score a Home Run create their own giant mural - on a bed A visit to the local baseball field is a sheet. Simply lay an old one out on the wonderful way to teach your little ones lawn and let the kids paint away. They about America's favorite pastime, while will love to proudly hang up their crealso encouraging an active lifestyle. In- ation in the basement rec room or any vite their buddies along so you can have other place where they play. a whole team, or just practice catching, pitching or batting with a couple of Be sure to supply kid-safe paints, brushplayers. es, sponges and other items around the home for tracing shapes and designs.

Be sure to bring plenty of sunscreen, Also, make sure everyone lathers on drinking water, hats, baseball gear and plenty of sunscreen so they don't get a cooler packed with delicious treats, burned while making their art.

Make it memorable and encourage your kids to tell a summer story through their artwork. Allow them to draw inspiration from a recent trip to the lake, the mountains or a family reunion.

With a few kid-friendly ideas, you can create memories that will last a lifetime.

For other fun ways to enjoy summer, visit www.BombPop.com.

Source: Bomb Pop | Family Features

Nutritional information found online at http://www.bombpo p.com/app_images/tr eats/nutritionfacts.v1.png

Š2014 The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries, Inc. www.fitchristian.com

The FC Summer 2014 | 11

Superfoods, by definition, are calorie sparse and nutrient dense, adding health and flavor benefits to dishes.

They are superior sources of antioxidants and essential nutrients - nutrients we need but cannot make ourselves. Adding them to your daily diet, you can add freshness and flavor to meals and snacks you love.

Omega-3s, Please The edible skin and soft bones give Alaska canned pink salmon four times the omega-3s EPA and DHA, twelve times the vitamin D as many popular canned meats and fish, 25 percent of adult RDA for calcium and nearly the daily reference amount for selenium. Stir them in and enjoy. Buy any brand - look for Alaska on the lid or label. For more information, visit www.wildalaskaseafood.com.

High-Quality Plant-Based Protein Having a simple, but nutritious onthe-go snack can sure come in handy. All-natu12 | The FC Summer 2014

ral and certified gluten-free, SOYJOY snack bars are baked with pieces of real fruit and non-genetically modified ground whole soybeans. The protein in soybeans provides all nine essential amino acids, making them a source of highquality, complete protein. Available in seven flavors, at only 130-140 calories, SOYJOY is easy, tasty and wholesome - perfect for any snack occasion. For more information, visit www.soyjoy.com.

Creamy & Calcium Rich With a rich, creamy taste and a wide variety of uses, Blue Diamond's Almond Breeze Almondmilk is a super food staple in kitchens everywhere.

Almond Breeze can be enjoyed alone, over cereal, in smoothies and in cooked dishes - making it as versatile as it is delicious. Almondmilk is low in calories and high in calcium - plus, it is gluten and cholesterol-free. The unsweetened version of Almond

Breeze Original provides a touch of the almond's natural sweetness, but eliminates added sugar. For more information, visit www.AlmondBreeze.com.

Packed with Potassium Not only are potatoes delicious and versatile, but they also pack a nutritional punch. One medium potato has 110 calories and is free of fat, sodium, cholesterol and gluten. Potatoes provide more potassium than a banana and almost half of the recommended daily value of vitamin C. They're also a good source of vitamins and minerals like B6, iron and fiber, which can aid in weight loss and lower cholesterol. For more information, visit www.eatwisconsinpotatoes.com.

Source: Family Features

Š2014 The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries, Inc. www.fitchristian.com

There's nothing better than enjoying a delicious meal while relaxing with friends and family.

Most of us have that familiar go-to menu that takes little or no planning, but this summer it's time to try something new. First, move dinner outdoors to enjoy the warmth of the sun or a star-filled summer sky. Then, fire up the grill and showcase summer's bounty to create this delicious trio of salads for a gathering that truly shines.

Regardless of whether your taste buds lean toward sweet or savory, or your appetite is light or hearty - each of these salads is tasty and inventive and sure to please even the most discerning of dinner guests.

For more recipe and entertaining ideas to brighten your outdoor table, visit or www.mirassou.com Facebook.com/MirassouWinery.

Grilled Chipotle Caesar Salad Wedges Paired with Moscato Servings: 4 | Prep time: 15 minutes | Cook time: about 30 minutes 3 cups ½ -inch cubes of cornbread 1½ tablespoons olive oil ½ cup good quality Caesar salad dressing 1 tablespoon Moscato 1 tablespoon fresh lime juice 1 teaspoon minced chipotle peppers in adobo sauce 1 large head romaine lettuce, cut into 4 wedges ½ cup diced tomato ½ cup crumbled Cotija cheese Fresh cilantro leaves (optional)

Preheat oven to 375°F. Place cornbread cubes on baking sheet and drizzle with olive oil; toss lightly to coat. Bake for 25 to 30 minutes or until golden brown, stirring once or twice. Stir together Caesar dressing, Moscato, lime juice

©2014 The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries, Inc. www.fitchristian.com

and chipotle peppers in small bowl; cover and refrigerate until ready to serve. Preheat grill to high, adding wood chips if desired.

Brush small amount of dressing mixture on cut sides of romaine.

Place romaine, cut side down on grill. Cook for 3 to 5 minutes or until lightly charred. Place on 4 salad plates and drizzle with remaining dressing. Sprinkle with tomato, cheese, cilantro and cornbread croutons.

Recipe tips: ■ Puree the whole can of chipotle peppers. Freeze in ice cube trays for future recipes.

■ Try cooking romaine on a very smoky grill for a little extra flavor.

See “Al Fresco” page 17

The FC Summer 2014 | 13

Photo courtesy of Getty Images

Tea is the most widely consumed beverage in the world next to water.

In fact, on any given day, more than 158 million Americans drink tea.

Approximately 85 percent of tea consumed in America is iced, but the soothing and refreshing flavors of tea can also infuse fresh and unexpected character into a wide range of dishes, from desserts to popular finger foods like chicken wings.

What's more, tea has been shown to have significant health benefits. As green, black, oolong and white teas

14 | The FC Summer 2014

all come from the Camellia sinensis plant, tea drinkers can reap the health benefits from whichever tea they prefer. The major bioactive compounds in tea, called flavonoids, are also found in fruits and vegetables but appear in very high concentrations in tea. In fact, new research in the American Journal of Clinical Nutrition links tea with cardiovascular health, cancer prevention, weight management, improved concentration and bone health, among others.

Delightful Tea Pairings Each type of tea has a distinct set of flavor characteristics. Peter Goggi, President of the Tea Council of the USA, explains the flavor profiles of black, green, oolong and white teas, and how to pair them with your favorite foods.

■ Black teas from traditional origins such as India, Sri Lanka and China, as well as English and Irish breakfast varieties and flavored black teas such as Earl Grey, are characterized by a strong, aromatic flavor. These teas pair well with dark chocolate, sharp cheeses, eggs, meats and heartier foods because of their rich flavor and tannin levels.

■ Green teas, such as Sencha and Jasmine, have a more delicate flavor profile, characterized as grassy or citrusy, and pair well with subtly flavored foods, such as seafood, rice and vegetables.

■ Oolong teas, such as Wuyi Shan and Pouchong, are characterized by a slight smoky flavor and a sweet, nutty finish. These teas pair well with spicy or smoky foods, seafood dishes and fruit.

■ White teas exhibit a natural sweetness and lightness; the subtle flavors pair well with mild tasting sweets or simple salads that don't overpower the flavor of the tea.

Start sampling the many flavors of tea with these recipes, and visit www.TeaUSA.org for information

©2014 The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries, Inc. www.fitchristian.com

garlic and pepper. Mix well. Pour in reserved cooled tea and mix.

Photo courtesy of Steve Legato

about the role of tea in a healthy diet and lifestyle.

Tea-Grilled Chicken Wings with Hot Green Dipping Sauce

Cut off tips of chicken wings. Cut wings into two parts at joint, place in resealable plastic bag and pour teabased marinade over wings. Seal well and mix to coat completely. Refrigerate overnight before preparing, turning bag every 12 hours.

To cook, remove wings from refrigerator and bring to room temperature. Remove wings from bag and discard marinade. Drain very well.

Servings: 6

5

tablespoons black tea leaves, divided 1 1/2 cups boiling water (212°F) 1/2 cup reduced-sodium soy sauce 3 tablespoons Asian fish sauce (such as Nam Pla) 3 tablespoons Asian chili sauce (such as Sriracha) 3 tablespoons toasted sesame oil 2 tablespoons minced garlic Freshly ground black pepper, to taste 18 large chicken wings, washed and dried

Preheat grill to medium. Grill wings until cooked through on both sides and juices are running clear, about six to eight minutes per side.

1/2 cup extra virgin olive oil Fine sea salt, to taste Ground black pepper, to taste

Place basil, cilantro, jalapenos and vinegar in bowl of food processor.

Pulse until smooth. With motor running, slowly pour in oil until smooth and incorporated. Adjust seasoning with salt and pepper, scrape down sides of bowl and pulse again. Place in covered container and chill until ready to use.

Recipe courtesy of Culinary Tea by Cynthia Gold, copyright (c) 2010. Reprinted by permission of Running Press, a member of The Perseus Books Group.

Jasmine Watermelon Gazpacho with Crab Servings: 8

Serve Hot Green Dipping Sauce on the side.

2

Hot Green Dipping Sauce Servings: 6

2 3/4 2-4 1/3

cups fresh basil leaves cup fresh cilantro leaves jalapenos, seeded and deveined cup unseasoned rice vinegar

Place three tablespoons tea leaves into small bowl and add boiling water; steep six minutes. Strain tea and discard used tea leaves. Cool to room temperature and hold.

3 4-5

1/4 1/4 1/4 1/4 2 1 1/2 4

In spice grinder or with mortar and pestle, finely grind remaining tea leaves to dust. Transfer to medium stainless or glass bowl, along with soy sauce, fish sauce, chili sauce, oil,

tablespoons loose-leaf Jasmine tea leaves cups steaming water (175°F) cups watermelon, peeled, seeded and chopped (1 small melon) cup red onion, chopped cup fresh mint leaves, chopped cup fresh cilantro leaves, chopped cup fresh basil leaves, chopped tablespoons jalapenos, seeded, deveined and chopped teaspoon garlic, chopped cup lump crab meat teaspoons extra virgin olive oil

Sprinkle tea leaves into mediumsized bowl. Pour steaming water Gazpacho photo courtesy of Steve Legato

©2014 The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries, Inc. www.fitchristian.com

See “Tea” page 16 The FC Summer 2014 | 15

Tea cont….

Refreshing Iced Tea

over leaves and steep, covered, for two minutes. Strain tea, discarding leaves. Cool and hold.

In blender, combine watermelon, onion, mint, cilantro, basil, jalapeno and garlic, and puree. Transfer to container and stir in reserved tea until combined thoroughly. Cover and refrigerate at least six hours before serving.

To serve, ladle one cup soup into bowl and garnish with one tablespoon crabmeat and 1/2 teaspoon olive oil, drizzled.

Servings: 4-6

1 QT fresh, filtered water, cold 8-10 black or green tea bags

Bring filtered water to a full boil in teapot. Remove from heat and add 8-10 tea bags per quart. Steep for three to five minutes and pour over ice cubes or into additional cold water, based on desired taste.

To serve, pour into tall glasses filled with ice; garnish with lemon or mint and sweeten as desired.

Recipe courtesy of the Tea Council of the USA

Recipe courtesy of Culinary Tea by Cynthia Gold, copyright (c) 2010. Reprinted by permission of Running Press, a member of The Perseus Books Group.

Darjeeling Tea Bark Servings: 8

1 2

pound finely chopped bittersweet or semisweet chocolate tablespoons coarsely ground or crushed Darjeeling tea leaves

Line baking sheet with parchment or silicone baking mat.

In top of double boiler over low heat, melt chocolate, stirring frequently, until 3/4 chocolate pieces are melted, only slightly warm to the touch.

Remove pan from heat.

Stir in tea leaves; continue stirring until chocolate is melted and tea is evenly distributed.

Pour mixture onto baking sheet and spread evenly to 1/8-inch thickness.

Let come to room temperature, allowing bark to solidify, about four hours. When set, break into pieces.

Store in airtight, covered container at room temperature.

Recipe courtesy of Culinary Tea by Cynthia Gold, copyright © 2010. Reprinted by permission of Running Press, a member of The Perseus Books Group.

Source: Tea Council of the USA | Family Features

Beautiful JAMAICA! 7.5 acres beautifully placed by a river in Jamaica –a piece of Jamaican Paradise could be yours. A percentage of the sale will go toward Kingdom building purposes–building homes for orphaned children, and more. Help us build the Kingdom, and build our own vacation home , ministry or booming business in beautiful Jamaica. Contact us for more information.

www.hisworkministries.org/contact.html or Email contact@hisworkministries.org 16 | The FC Summer 2014

©2014 The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries, Inc. www.fitchristian.com

Al Fresco cont….

8 1

■ No grill? No worries. This salad is great without the grilling step. ½

Mango Caprese Salad Paired with Riesling Servings: 8 to 10 | Prep time: 15 minutes 3 8 3 3

large, ripe mangos, peeled, pitted and sliced ounces fresh mozzarella cheese, sliced tablespoons freshly squeezed lemon juice tablespoons extra virgin olive oil Sea salt and freshly ground pepper to taste Snipped fresh basil leaves Crusty toasted baguette slices

Place mango slices on platter, alternating with mozzarella slices. Drizzle with lemon juice and oil, and season with salt and pepper. Sprinkle with basil and serve with baguette slices.

Steak Salad Paired with Pinot Noir Servings: 4 | Prep time: 20 minutes | Cook time: 10 minutes

Dressing: ½

¼ 3 ½ 1

cup rinsed and drained canned white beans (from 15-ounce can, save remaining beans for salad) cup white balsamic vinegar tablespoons extra virgin olive oil teaspoon salt clove garlic Freshly ground pepper to taste

½ 1 ½

ounces mixed baby greens 8-ounce grilling steak, seasoned with salt and pepper or Pinot Noir Marinade cup quartered and thinly sliced red onion cup shaved fresh fennel cup baked croutons cup crumbled Gorgonzola cheese

Place all dressing ingredients in blender or food processor; puree until smooth. Chill until ready to serve.

Grill steak for about 5 minutes on each side; let cool slightly. Place greens, steak, onion and fennel in large bowl and toss with half the dressing. Arrange on 4 salad plates and top with croutons, cheese and remaining white beans; drizzle with remaining dressing.

For Pinot Noir Marinade, combine ½ cup Pinot Noir, 1 tablespoon Dijon mustard, ½ teaspoon salt, ½ teaspoon coarse black pepper and 2 cloves minced arlic in re-sealable plastic bag.

Bright Ideas for Al Fresco Entertaining David Mirassou, wine expert and sixth generation of America's oldest winemaking family, offers up these tips: * Pressed for time? Chill wine and other drinks in 10 minutes when you layer ice and salt in a bucket, and then fill with cold water.

■ Looking for conversation starters? Use a chalkboard paper table runner to suggest food and wine pairings, and invite guests to comment on them.

■ Not sure which varietal goes with what food? Use this rule of thumb: Pair lighter foods with lighter wines, and heartier foods with heartier wines.

Source: Mirassou Winery | Family Features

■ Want guests to keep track of their glasses? Dip the bottom stem of wine glasses in chalkboard paint.

Once dry, guests can write their names in chalk or paint pens on their glasses.

"No longer drink water exclusively, but use a little wine for the sake of your stomach and your frequent ailments."

1 Timothy 5:23

Steak salad: ©2014 The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries, Inc. www.fitchristian.com

The FC Summer 2014 | 17

Photo Courtesy of Getty Images

“Now that the weather is warmer, people are outside training more,”

For most people, there is typically one main motivator for wanting to get in shape for the warmer weather months — they want to fit into the smaller, more revealing clothing of the season.

Whether it’s a new swimsuit they’d like to purchase in a smaller size or they just want last year’s shorts to fit more comfortably, getting a beachready body can often seem unattainable. But summer boasts an abundance of outdoor activities that take away the “chore” of getting in shape. Focus on the fun of the season, and before you know it, you will be fitting into your favorite summer 18 | The FC Summer 2014

wardrobe staples. “Now that the weather is warmer, people are outside training more,” said KT Tape Founder Jim Jenson. “It is important to have the proper training gear and equipment to avoid injury.”

and length as the season progresses.

WHAT IT WORKS: Hiking engages the quadriceps, hamstrings, calves and gluts. This activity also strengthens your abdominal core, especially while carrying a heavy pack.

GO TAKE A HIKE

BREAK A SWEAT, COURT SIDE

Nothing allows you to take in the peace and tranquility of nature more than a long hike. This summer, incorporate many long hikes into your weekly routine and build up your endurance with this beneficial cardio exercise.

Check with your county and state parks for trails and expand on your hiking skills, advancing in difficulty levels

All you need to increase your heart rate is a basketball and an empty court at the local park or school playground.

Practice shooting, normal dribbling, dribbling while doing sit-ups and dribbling behind the back of your legs.

Make it a weekly event to gather for a game with friends and you’ll forget you are even working out.

© The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries, Inc. www.fitchristian.com

WHAT IT WORKS: Basketball can be a full-body workout, but it mainly targets your triceps, shoulders, biceps and pectoral muscles.

GO FOR A SWIM While the summer days often bring about occasions to relax by the pool, there’s no reason not to jump right in. Take refuge from the sun’s heat and burn calories at the same time by swimming. This exercise is a top choice for those with physical limitations or who find simple cardio activities —such as walking, hiking or jogging — difficult or painful.

WHAT IT WORKS: Swimming works all major muscles groups, especially the shoulders, abdominals, legs, hips and back. When the weather warms up and spending hours at the gym sounds less appealing, give a few of these fun activities a try. For more fitness tips, visit www.elivingtoday.com.

TODAY’S TRENDS IN FITNESS For those who long for a little variety in their fitness routine, here are some new trends taking shape — for indoors and outdoors — that may be just what you need to take your fitness to the next level.

BODY WEIGHT TRAINING This new trend in fitness works by using your own body weight as resistance, which can help you shape muscles, tone, increase flexibility and ultimately, burn fat.

HIGH INTENSITY INTERVAL TRAINING This routine is great for those who are short on time, requiring extreme exertion in short intervals followed by a shorter recovery time.

TAKE CARE OF YOUR MUSCLES By engaging in a workout routine, you’ve already proven that you care for your body. But do you have a care plan for the muscles that take you to your next level of fitness? Here are some ways to keep those hard working muscles in top shape so you can give it your all at every workout.

WARM UP AND COOL DOWN Regardless of the sport or activity you pursue, it’s always best to ease into it slowly and build your endurance as you go. Warming up can include light jogging, walking or performing the activity at a very slow pace. At the end of your routine, be sure to lightly stretch out each major muscle group you worked.

HAVE A BACKUP PLAN In case of injury, always have a reliable pain relief and support product on hand, such as KT Tape, an elastic sports and fitness tape designed for muscle, ligament and tendon pain relief and support. It’s lightweight, comfortable to wear and can be used on many common injuries, such as lower back pain, knee pain, shin splints and tennis elbow. For more information, visit www.kttape.com.

LISTEN TO YOUR BODY If you should experience any sharp or sudden pains while exercising, don’t ignore the warning signs. Working out through the pain may make a small injury much worse. As a general rule, if it feels wrong, stop the workout.

ENGAGE IN VARIOUS ACTIVITIES A body involved in different exercises will call on different muscle groups. This type of cross training prevents overly stressing one area of muscle.

ALLOW THE BODY TO REST In order to achieve the maximum benefit of your workout, your muscles need proper nourishment.

This means sleep is extremely important, but it also means resting for a few days in between workouts. A proper rest period will give muscles time to heal.

Source: Family Features

©2014 The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries, Inc. www.fitchristian.com

The FC Summer 2014 | 19

If kicking off a life-changing fitness and nutrition program seems daunting, try taking smaller steps to make it feel more manageable.

Knowing just where to start can be the biggest hurdle, but once you’re on your way, you’ll find yourself on the path to new healthy habits before you know it. Breaking down a whole new lifestyle into week-by-week chunks will not only let you ease in gradually, but also allow you to make meaningful changes right from the start.

Begin by charting out a week-long plan that will make you more conscious of how you approach important elements of your program including muscle toning, cardio and making nutritious food choices. Here’s a five-day schedule to get you started: MONDAY: Start the Week Strong – Kick off the week with a medicine ball workout, which is a great way to work various muscles all at once. Try using a medicine ball with exercises that you’re already familiar with, such as push-ups, lunges or squats, or look up demo videos online to learn some new ways to use the medicine ball.

THURSDAY: Multi-task – Just because you’re catching up on your favorite TV show doesn’t mean you can’t work out. Clear some space between the couch and TV so you can watch while you do push-ups, crunches, jumping jacks and squats. For extra motivation, leave your fitness tools near the television as a daily reminder.

TUESDAY: Turn it Up – Running is a great form of exercise, but it’s important to mix up your cardio workouts to help prevent injury and become stronger overall. Grab your friends and try a cardio-focused class, such as Zumba.

FRIDAY: Give Yourself a Star – Gold stars aren’t just for classrooms. At the end of the week, mark each day that you exercised with a star on your calendar. Whether you went for a run, hit the gym or went for a walk with friends, the calendar will be a visual reminder of how often you’ve been working out, and will encourage you to keep going.

WEDNESDAY: Spruce Up Your Fruit – Working out iskey to keeping fit, but so is maintaining a healthy diet.

When shopping for snacks, make smart choices that taste delicious, such as Dole Fruit in Jars, which provide five servings of all natural, fresh fruit. Try pairing with Daisy Cottage Cheese to spruce up your fruit for a tasty parfait.

Simply combine Dole Sliced Peaches, Daisy Low Fat Cottage Cheese and sliced almonds in a small bowl, then drizzle with honey and enjoy.

Remember, setting a long-term goal, such as running a marathon or dropping two dress sizes, can help keep you motivated over time, but also remember to celebrate your first mile run or your first five-pound loss. Keep tackling your new program one week at a time, and your goals will easily become reality.

Source: Family Features

Photo Courtesy of Getty Images

VISIT WWW.DOLE.COM FOR ADDITIONAL SNACKING IDEAS TO GET YOU ON YOUR WAY TO A HEALTHIER YOU

20 | The FC Summer 2014

© The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries, Inc. www.fitchristian.com

A healthy lifestyle is necessary at any age, but for those over 50, it’s especially important. As you age, your body changes, and your risk for health problems increases. Fortunately, there are three simple things you can do to lead a healthier and happier life.

EAT HEART HEALTHY If high blood pressure isn’t controlled through lifestyle changes and/or medicine, it can lead to stroke, heart disease, eye problems and other serious health issues.

A great way to establish a heart healthy diet is by reducing your sodium intake, which may reduce the risk of high blood pressure. Starting the day with a low-sodium ready-to-eat breakfast cereal is just one way to choose a healthier lifestyle. For example, according to a recent survey, 9 out of 10 physicians recommend Post Shredded Wheat cereal as part of a low-sodium diet to help support healthy blood pressure levels, (based on an online survey of 400 physicians conducted by Wakefield Research.

Results of any sample are subject to sampling variation).

ENJOY NUTRIENT-DENSE FOODS As you age, your body needs fewer calories for energy –but still needs the same amount of nutrients. It’s important to make your calories count by eating foods packed with good nutrition such as: Fruits and Vegetables: Fresh, canned, frozen – it doesn’t matter. Vegetables are loaded with vitamins and minerals your body needs.

Protein: Add some variety to your diet with delicious protein sources such as fish, beans and peas.

Whole grains: The Dietary Guidelines for Americans recommends at least three servings of whole-grain foods each day (16g per serving or 48g per day).

GET MOVING Physical activity and regular exercise can decrease the risk of heart disease, stroke, colon cancer, diabetes and high blood pressure. The Centers for Disease Control and Prevention recommend those 65 years of age or older, who are generally fit, and have no limiting health conditions, try to get: Two hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity, such as brisk walking, and Muscle-strengthening activities two or more days a week.

petition, visit www.PostShreddedWheatGames.com Taking care of your blood pressure, enjoying healthy foods, and staying active are three steps you can start taking today to help you get and stay healthy for tomorrow. You can learn more about the nutritional benefits of Post Shredded Wheat at www.PostShreddedWheat.com.

Source: Family Features

You should consult your physician or other health care professional before making changes to your diet or exercise plan to determine what is right for your needs. In addition to taking up walking or yoga, joining group activities or sports are great ways to keep moving. In 2014, Post Shredded Wheat will be partnering with the National Senior Games to grant 20 seniors the opportunity to participate in their local Senior Games. Those who submit entries will also be asked to sign a petition to get the National Senior Games to add a 20th sport in 2015. To apply and sign the Post Shredded Wheat “Game On”

©2014 The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries, Inc. www.fitchristian.com

The FC Summer 2014 | 21

Jennifer’s Story © 2014 By Rev. Angela J. Willard Perez

R

ecently on a Friday evening, I was in the sanctuary spending time alone with God. I was tired from a long week and was so ready to welcome the Sabbath. At the altar I had a candelabra all lit up, my Bible, my prayer shawl, and soft soaking music playing in the background. I was in such peace in His presence that I crumbled at His feet. I was literally on my face at the altar, crying to God and telling Him how on this Sabbath, I didn’t even want to think about work—I was so spent from such a long week.

Knock, knock, knock. I heard someone rapping on the outside door of the sanctuary. Now this was not a Sabbath service, this was my time alone with God—and I wasn’t going to let anyone disturb that.

“I’m not going to answer that,” I continued my chat with our Heavenly Father, thinking—of course the enemy would come calling just as I said I didn’t want to be disturbed. I continued my time alone with Him. Knock, knock, knock on the door again.

22 | The FC Summer 2014

“Nope, nope, I’m putting you first and no one will stop me, just You and me right now.” I was tempted to open the door but didn’t want to! So I stayed on my face and ignored the rapping, until…

BANG, BANG, BANG on the window of the Sanctuary. Now I knew this was an emergency. I got up to see who was in such a hurry to get inside the Lord’s Sanctuary. I opened the door to a local homeless women, Jennifer, who collapsed into my arms, exclaiming, “I can’t do this anymore, Angela, I can’t do this anymore, I need help.”

“You came to the right place.” I offered for her to come and join me at the altar. As we walked up to the candlelit altar, she was telling me how tired she was of being on the streets, tired of running from the police—who will arrest a homeless person just for sitting on the grass, tired of the drinking, tired of people taking advantage of her, tired of it all.

As we talked, she asked me what to do in order to get help. She knows we have a new ministry for the homeless here, where I have recently started doing care coordination for those who want off the streets. But it was Sabbath, and I meant what I said when I

told God that I didn’t want to even think about work on this Sabbath. I suggested to Jennifer that since she was sitting at the altar, that she ask God for help. As she began to tell God she wanted His help, she began to weep. I watched her crumble as I had earlier, spilling her heart out to our loving Father. She wept until she could cry no more. Then we went into the kitchen so I could fix her something to eat. I contacted the pastor to let him know what was going on, and he said she could stay at the church for the night.

The following morning, being Sabbath, I had no peace about working, but thought Maybe in this situation I should offer our assistance? I prayed for His advice—What should I do, Lord? Should I offer our services with New Beginnings?

“Build a relationship,” He said.

I explained to her that even though I can help her get off the streets, that since it was Sabbath, I want her to enjoy the day in God’s house and just relax knowing that she is safe, that there is no one to run from while here.

And I could help her the next day. She liked that idea. We played Uno and Tic-Tac-Toe. She talked about her life growing up, how she lost her son, how

©2014 The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries, Inc. www.fitchristian.com

the drinking began to overtake her, and why she is homeless today. Being disabled, she has a small income but not enough for rent. I listened and learned more in just building a relationship with her then I ever would have if I was just focused on being her “care coordinator,” I was more focused on being her friend.

She stayed with me all that day, sat across from me while I did my Bible studies, and when she prompted me, I read some aloud to her. She came crying to the house of God for help, and while here He blessed her socks off!

We offer all this at no charge to them and any other barriers they have to and we live by faith in Him to cover all housing—like education, job skills, the expenses. family restoration, counseling, and more. This home will be a place where Our future plan is to have transitional they will find sanctuary, God’s love, housing so we can help them and house blessings, and rest from all the wanderthem too, at no charge. I see so many ing. homeless shelters that will kick people out because they do not have the ability Please keep this ministry in your to pay the shelter’s fees. Our first goal prayers so our vision will become a for the transitional housing, is to have a reality. home for women with and without children, where they will develop the skills they need to get off the streets, get the help they need to address addictions

I gave her a set of clothes to wear, the few toiletries I had here, and then another pastor stopped by to say hello to me, and I explained her situation (with her permission), and he left for the store and came back with all kinds of goodies for her. That evening, she attended the service the pastor held, and stayed for fellowship and dinner afterwards.

As I watched her from a distance, I could sense she was feeling out of place—not knowing how to be comfortable in God’s family—she was more used to being beaten down and used while out on the streets, but here—she was safe, blessed, fed, clothed, and loved—I could tell it was foreign to her.

I stepped into the office to give her some space and let the pastor speak with her about staying here with us longer. But he didn’t get the chance.

She quietly slipped out along with her bag of blessings and has not been seen since. She will be back, I firmly believe that.

The reason why we started New Beginnings is to help people like Jennifer.

Currently, we do what we can with what we have—offer food, clothing, hygiene products, gift cards for the Dollar Tree, love and acceptance, pastoral counseling, as well as care coordination to help people get off the streets and into homes. Sometimes this means helping them address their addictions.

A ministry of His Work Christian Ministries, Inc. P.O. Box 2824 Key West, Florida 33045 newbeginnings@hisworkministries.org www.hisworkministries.org/newbeginnings.html

Ministries to the homeless, the hungry, the addicts, and the prisoners.

Help us serve others We need your help in order to help our brothers and sisters in Key West.

● PRAYER ● Gift cards to purchase food and other needed items. ● A Vehicle in order to do outreach to various locations in the Florida Keys, as well as haul food and supplies to give to those in need. ● Toiletries: Brushes, combs, tooth brushes, shampoos, soaps, tooth pastes, deodorant, shaving

supplies, feminine products, etc. ● Clothing, sleeping bags, back packs, shoes/sandals, socks, etc. ● Transportation Assistance for bus tokens/passes, bicycles and repairs. ● Help with fundraising.

Thank you for your support!

© 2014 The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries. www.fitchristian.com

The FC Summer 2014 | 23

The Little Angel Who Went to Heaven Our Orphan to Orphan program has grown and we now have 12 orphanages—over 600 children. We are able to offer financial assistance for food only for five of them—almost 500 children.

We have enjoyed building relationships with the people who lovingly care for these children, whom God has entrusted to them. It is such a joy to see the photos, to hear of their bodies taking in food better, to hear of their health and joy returning to their little lives—just knowing there are people out in the world who care enough to help them survive. It is a joy indeed to

be a small part of God’s big plan to feed His flock.

On the 24th May of this year, that joy turned to sorrow and anguish when we lost one child. Thirteen-year-old Bernard Okoth Raongo of the Little Angels of St. Joseph in Kenya, passed from this life to the next.

Little Bernard had been suffering from an infection in his leg. One leg had been amputated already, and his remaining leg became infected with an ulcer. Due to the lack of finances, the orphanage was unable to feed him a proper diet, or give him the healthcare he so desperately needed, and he succumbed to the illness. He had been a part of their family for two years.

“All of us here feel very bad about his death,” explained Pastor George Otieno, who ls e g runs the orphanage with ittle An class at the L in Kenya. n e rt a rg e d in 100 children, with the help The k Ho me ’s Children’s h p se Jo t.

S f o of his wife, other pastors 24 | The FC Summer 2014

Bernard Okoth Raongo, of the Little Angels of St. Joseph is now dancing in Heaven with both legs.

and local widows. The financial situation has been so dire, that they didn’t have the ability to even get a wheelchair for Bernard, so he was aided by others in the home. “He had become a darling of every other orphan who had learned to assist him.”

Bernard’s death hit us hard here at His Work Christian Ministries, Inc., and losing him to an infection that could have been healed with antibiotics put

©2014 The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries, Inc. www.fitchristian.com

a stronger desire in my spirit to do more to help them. We want to be able to offer the children nutritious foods as well as health and dental care. Currently, we have only been able to offer each orphanage about one dollar per month per child—for George’s orphaned children, that’s $50.00 ever two weeks, and it is just not enough.

Only two of our orphanages have sponsors—which helps dramatically by increasing what we are able to send them.

For one orphanage in Uganda with 274 children, that means the children can have eggs with their corn flour food.

For us, it is still not enough. We pray the Lord will enable us to do so much more for the orphanages we serve; and we pray that we never again lose a little one to something that is so easily prevented with proper diet and medication.

The Little Angels of St. Joseph do not have a sponsor yet. We are praying the Lord will send many sponsors to help us care for these precious children in our Orphan to Orphan program, so not one of them will go to Heaven prematurely again, like little Bernard..

“We trust that God will rest his soul in eternal peace,” Pastor Otieno adds, “May God raise the rest of the orphans in His own way.” to Orphanan h Orp e WheArreeW

Thank you for helping us feed the children.

s tting fed at Angela’ The children are ge Kenya.

Riverside Home in

Don’t Just Sponsor a child, sponsor an orphanage! $25.00 a month goes a long way to feed every child, leaving none behind.

Mission The mission of Orphan to Orphan is to encourage and foster relationships between orphans and orphanages worldwide, as well as offering needed support.

We have orphanages in Asia, Africa and Mexico. Each orphanage is matched with another, and they sponsor one another with prayer, encouragement, moral support, and much love. Orphan to Orphan financially assists orphanages who need help in meeting basic needs, such as food, housing, clothing, education, and medical care. At this time we are only able to provide basic food. To do more, we need your help.

Please consider sponsoring an orphanage. Ever dollar goes to the orphanages and nothing is taken for administration or other expenses. For more information, please contact us.

His Work Christian Ministries, Inc. Orphan to Orphan P.O. Box 2824 | Key West, FL 33045 orphan2orphan@hisworkministries.org

www.hisworkministries.org/orphan2orphan.html Ghana - Kenya - Uganda - Myanmar - India - Mexico

© 2014 The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries. www.fitchristian.com

The FC Summer 2014 | 25

For the Love of SELF © 2014 Rev. Angela J. Willard Perez

W

hen I moved to Florida from Alaska in December of 2011, I had a wad of cash. Having a lot of money was not something I was used to, so like most people who have a lot of money with no wisdom and experience in using it, I did very poorly in managing it—well the truth is, I didn’t “manage” it, I spent it. I bought things I just “had to have” things for my sons that they “needed” and donated a lot to a church for speakers and things they “needed” for their worship team.

I did have the opportunity to use some for good, like bless an orphanage with plenty of money to spend on Christmas presents—I was so happy to receive photos of all the gifts they received, it made my heart soar. And my flesh was saying, Don’t feel bad for spending all this on yourself and your son, because you have also blessed others with more than enough. So I listened to the lie and 26 | The FC Summer 2014

went on my merry way until I had run out of money.

In June of 2012 I was broke. It was at this time, that even affording food for my son was a challenge, and through that challenge God taught me some things. He taught me about my need to manage money and use it as the tool that it is, a Kingdom building tool. He taught me how to budget– tightly, asking Him for permission before I spent a dime. He taught me about greed, starting with my own, and then He opened my eyes to the needs of others.

A dear pastor friend of mine in Ghana, Africa had visited an orphanage one day and was telling me about his visit and the plight of the children in the home. As I heard about how these 32 children would sometimes go several days without food, and how rarely they would receive clothing or medical treatment, the Holy Spirit convicted my heart. And I thought about all that money I had that I had spent on myself. And how if I had that

money now, these children in the Messiah Needy Children’s Home in Ghana would never again go without food, their home would be built strong to keep them safe, rather than the one they live in that is falling apart, that floods when it rains— bringing with it Cholera, Malaria and other disease. I would take care of them if only I could. The pastor was not asking me for money, he knew my situation because we were friends and I shared all with him. He was just sharing their story with me to help me feel better about my own situation of struggling to feed my son.

God broke my heart for what breaks His that day. And He encouraged me to help feed the children with what I had. I had no money, but I did have a bunch of STUFF that I didn’t need. On top of that, I had my own son to feed and no way to do it. I spoke with my son about selling the items so we could buy food for ourselves and the children in the orphanage.

He agreed. I began listing all that I didn’t need (which was a lot) on

©2014 The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries, Inc. www.fitchristian.com

eBay and used the money to support my son and feed the children.

zine will reach. And my God miraculously meets all of my needs.

When I ran out of stuff to sell, I asked, “What now Lord, what can I sell now?” The need was still there and I had ran out of extra stuff to sell. He led me to my jewelry box and I grabbed the gold and sold it–with the money, everyone got fed once again.

Until the day I die, I will continue to feed them, teach them, love them, and provide for them in any way that I can. I will be a mother to all the precious children He sends to me, and I know God will raise up many more mothers and fathers who will stand beside me and join me in my mission, without looking at nationality or geography, but just looking at these children through God’s eyes– eyes of love–and they will be orphans no more.

Fast forward to 2014. His Work Christian Ministries, Inc. has been established for more than one year, and we have twelve orphanages in our Orphan to Orphan program, and God provides for us to feed 465 children in six orphanages across Africa. And I tell the Lord, “It is still not enough.”

“Live simply, so others may simply live.”

–Mother Theresa

Many of these children have no access to health care and get sick with disease like Malaria, Cholera, or even just a simple infection that turns deadly because they have no resources to fight it off. They eat foods made mainly of corn flour—no meats, no proteins, no fruits and vegetables, so their immune systems are lacking.

But through all the struggles, I know that God will turn things around. And it is my constant prayer that God will provide more abundantly so we can bless them more and more–with homes, with clothes, with nutritious meals, with Christian education, with books, with toys. I firmly believe He will do it. He has done this much with the little that we have.

Do I still sell things to feed them? I have nothing of value to sell, because I no longer spend money on useless things. Instead, I use the money God provides as a tool to build His Kingdom—I feed the hungry, I help the homeless, I teach the children about This letter was written to one of our Orphan to Orphan sponsors, from one of the God’s love for them, and I proclaim 274 children we help to feed in the Vangrace Compassion Orphanage in Uganda.

His saving grace as far as this maga- For more information on how you can sponsor an orphanage through Orphan to Orphan, visit us online at www.hisworkministries.org/orphan2orphan.html ©2014 The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Ministries, Inc. www.fitchristian.com

The FC Summer 2014 | 27

"We are called to disciple nations, feed the hungry, reach the homeless, care for widows and orphans, visit prisoners, and reach out to people in love."

What We Do: ● Publish The Fit Christian Magazine! ● New Beginnings ● International Quickening (I.Q.) Bible College ● Orphan to Orphan ● Ghana Prison Ministry Outreach ● The Widow’s Mite

We are BLESSED to be a BLESSING! Thank you for helping us so we can help others.

www.HisWorkMinistries.org The Fit Christian Magazine is a ministry publication of His Work Christian Ministries, Inc. P.O. Box 2824 Key West, Florida 33045 USA