The Fit Christian Mar/Apr 2012 by His Work Christian Ministries

The

FC Fit Christian

A Christian Health & Fitness Magazine

Drink to Your Health

Eat Less and Lose Weight!

Game-Time Nutrition Keeping Your Athlete Healthy and Strong

Make the Most of Kitchen Storage Sponsorship: Make a Global Difference Mar/Apr 2012

WJIR Radio's 33-3 Hip-Hop & Rock Music show and GTCC Southernmost Youth group bring youâ&#x20AC;Ś

PRO FreeConcert March 24, 7 PM | Key West @ Glad Tidings Community Church For more info call Jeff 305-587-9104 Sponsored By:

PUBLISHER His Work Christian Publishing www.hisworkpub.com EDITOR Angela J. Willard Perez editor@fitchristian.com COLUMNISTS Chris Chapan Kids4Christ Dennis Ellingson The Herb Guy David Luther Through the Bible Spotlight diluther@cox.net Theresa Rowe Shaped by Faith www.shapedbyfaith.com Angela J. Willard Perez Scripture & Reflection editor@fitchristian.com

CONTRIBUTORS Family Features Chris Hambrecht (Em Doodles) Reverend Fun ADVERTISING SALES 206.274.8474 ads@fitchristian.com For more info on ad rates visit www.fitchristian.com/advertise.html The Fit Christian Magazine www.fitchristian.com A publication of His Work Christian Publishing (www.hisworkpub.com) U.S.A. Digital ISSN 1933-9305

© Copyright 2003-2012 The Fit Christian Magazine. A publication of His Work Christian Publishing. All Rights Reserved. No part of the magazine may be copied and reprinted without the express written permission from the publisher. Feel free to print the online edition of this magazine on your personal printer and pass it out at churches, gyms, to your friends and family, co-workers, and anyone else who would enjoy The Fit Christian Magazine. Permission is not given to print and bind the magazine professionally. If you wish to have a professionally printed and bound magazine please contact us or purchase from fitchristian.magcloud.com. Any views listed in articles or advertisements are not necessarily the views of The Fit Christian Magazine or His Work Christian Publishing or His Work Christian Ministries. The Fit Christian Magazine or His Work Christian Publishing will not be held responsible for any claims against writers, or advertisers in the magazine or on the Web site.

Featured Videos: Our video feeds are updated regularly to bring you how-to and step-by-step videos on cooking, living a healthy lifestyle, exercise, and more. Be sure to check our site weekly for the newest videos.

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

You will enjoy our all new fitness videos!

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.

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

To subscribe to the online magazine for free, visit www.fitchristian.com/subscribe.html Print & PDF editions are available at www.fitchristian.magcloud.com

Recipe Search: Search from thousands of recipes and find that perfect recipe for your next family meal. New!

We implemented a better digital version of our magazine–hope you love it (we do)! Coming Soon: U We are developing an App so you can take The FC Mag with you on your mobile device! U We are working on a re-design of our Web site to increase your viewing and reading experience.

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Features 1Drink to Your Health Getting fit and losing weight are two of the most common goals people set for themselves each year. Between gym memberships, the latest diet trends and miracle-promising supplements, billions of dollars get spent each year on achieving fitness goals....

Sponsorship: Make a Global Difference 3 Most people have heard stories or seen images depicting the dire conditions faced by families living in poverty in developing countries. These stories can make people feel compelled to get involved, but often they are left with questions about the best way to help families in need....

6 Make the Most of Kitchen Storage

Forget about the living room; the kitchen is the social hub of a home. Today's homeowners want their kitchens to reflect their personal tastes and accommodate their daily lives; however, a kitchen that can do all this is in need of one thing - smart storage....

Only Online… Clean Water

Be sure to watch our video on Clean Water as well as our other videos–including an all new Bundle of Workout videos! Delizioso! Chef Mary Ann Esposito, host of the PBS television show "Ciao Italia," knows all about the joys and benefits of cooking with olive oil. Fresh Springtime Sautés Spring brings warming weather, more sunshine - and juicy vegetables. It's the perfect time of year to incorporate garden-fresh favorites into your mealtime repertoire.

Is It Time for an Adventure? Women are on the move - especially women of the Baby Boomer generation. Beauty Regimens That Won’t Break the Bank When it comes to looking your best, it’s easy to spend a fortune. and more...

Fresh Springtime Sautés

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Departments 8 Kids4Christ Patty Party | Infant Brain and Eye Development | EmDoodle & Reverend Fun | Memory Verse | Word Search

14 Food&Nutrition Eat Less and Lose Weight! | Host A Healthy Fiesta | Easter Togetherness | Vitamins? Ask Your Pharmacist

22 Exercise the Right Way Game-Time Nutrition| Fitness and Faith? | Kempo Karate Sparring Techniques

27 Spiritual Fitness Walking in the Word with David: “Bondage in Egypt,” Walking through Exodus NEW! Pastor’s Pulpit: Pastor Ernie DeLoach

Fitness Events

Columns 12 The Herb Guy

You can stay up-to-date on fitness events in your area by visiting these Web sites: Bodybuilding-Fitness-Figure Upcoming Events http://www.bodybuildbid.com/upcoming.html

God's Healing Herbs: “Seas and Deserts of Life”

23 Shaped by Faith “Victorious Warriors”

29 Scripture & Reflection

Natural Bodybuilding, Figure, and Fitness Contests http://www.naturalbodybuildingevents.com/month.html Professional Natural Bodybuilding, Figure, and Fitness Competitions http://www.naturalbodybuildingevents.com/ProShows.htm

"Exercise Your Fruit" 2 Corinthians 5:17 To list your event here for free, email the information to editor@fitchristian.com

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Greetings in Jesus! With spring in the air we look forward to new beginnings for 2012 leaving the winter blahs behind us. It’s time to plan our spring cleaning, form new fitness routines and eating plans in order to usher in a healthier summer where we can run the beaches without fear of seeing our reflection in the water.

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Yes, it’s time to step it up a notch in our physical fitness routines, but we cannot forget our spiritual fitness. Have you planned out your Bible reading for 2012? Have you made a faith-pledge or sponsored a child? What routine are you planning to build your spiritual muscles this year? Spring is in the air–let’s get ready for it!

My young men and I are slowly adjusting to the humidity here in Florida. I absolutely love walking out into sunshine every day–it is such a joy! Years ago, when I asked my doctor what else I could do to improve my health, he answered, “Move! You need more sunshine.” And here I am, in the sunshine state! When I sit out in the sun, I am not only soaking up the needed Vitamin D that my body has been lacking for years, I am in awe of and humbled by what God has done in my life in the past couple years. He has brought me out of chaos, near-death experiences, tears, and destruction into sunshine, joy, smiles, and a chance at a new beginning (besides the new beginning given by Christ). I am ever so humbled by what I see Him doing and by all the changes He is accomplishing in my life. Sometimes the change is difficult, and sometimes I have no idea where He is leading me, but I totally trust Him and I am looking forward to all the change that lies ahead. Yes, I am taking a long walk with my Lord, destination unknown. And I’m okay with that.

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Photo courtesy of Getty Images

etting fit and losing weight are two of the most common goals people set for themselves each year. Between gym memberships, the latest diet trends and miracle-promising supplements, billions of dollars get spent each year on achieving fitness goals. But what if one of the simplest things you could do for yourself wasn't found in a costly diet book or in an expensive pill?

Healthy Hydration and H2O Believe it or not, being properly hydrated is one of the best things you can do for your body. That means being in balance the water your body loses from

perspiration, breathing and other body So making sure you stay healthfully processes is replaced by the water you hydrated is an important part of taking consume. good care of your body. And water is the key. Based on clinical trials on adults, published in the journal Nutrition Easy Ways to Stay Hydrated Reviews in 2005, scientists have Good hydration is at the heart of a healthy identified that dehydration has an impact lifestyle. Here are some tips for getting on physical and mental performance. water into your daily routine: Even mild dehydration - a loss of 1 to 2 percent of body weight - can impact your 1. Choose water instead of caloric, mental and physical performance. In sweetened beverages, especially during addition to being thirsty, mild mealtime. dehydration can cause headaches, 2. For an easy and inexpensive thirstdecrease your alertness, concentration quencher, carry bottled water throughout and memory, and reduce your endurance. the day.

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3. Give your water variety by adding slices of lemon, lime, cucumber or watermelon. 4. Choose flavored sparkling water as another zero- calorie option. 5. Drink a cup of water before and after workouts, and more if it's hot or your workout is long and strenuous. Sip water throughout the workout for steady rehydration.

can reduce 50,000 calories from your diet each year, as reported in the American Journal of Clinical Nutrition. Choosing water is one small healthy choice that can make a powerful difference. To learn more about healthy hydration, visit www.nestle-waters.com. Source: Nestlé Waters Family Features

Did you know you can also keep hydrated by eating certain foods? Food Water % Lettuce (1 ½ cups) 95 Watermelon (1 ½ cups) 92 Broccoli (1 ½ cups) 91 Grapefruit (1 ½ cups) 91 Milk (1 cup) 89 Orange juice (¾ cup) 88 Carrot (1 ½ cups) 87 Yogurt (1 cup) 85 Apple (one medium) 84 Information from the American Dietetic Association

Drink in the Facts § 38 out of 50 states have obesity rates higher than 25 percent. According to "F as in Fat: How Obesity Threatens America's Future 2011," a report funded by Trust for America's Health and the Robert Wood Johnson Foundation, twenty years ago no state had an obesity rate above 15 percent. § The average person gets more than 20 percent of their total caloric intake each day from beverages. Research suggests this number should be closer to 10 percent. To achieve that goal, pay attention to the calories per serving in all your beverages. § We drink about 450 calories a day. In 1965 we consumed only 225 calories from beverages. § A 2010 study from the U.S. Department of Agriculture found that soda, energy and sports drinks - including sweetened water products - are the number 4 source of calories for Americans, providing an average of 114 calories/day. § Unlike soft drinks and sweetened juices, water has no calories. In fact, making a simple switch such as replacing one 140-calorie sugared beverage a day with water

Water-Containing Foods

The Beverage Pyramid

The beverage pyramid shows how many calories "hide" in beverages and provides a guide to how many calories per day should come from beverages.

Sip Smart Occasion

Instead of ...

Calories

Morning coffee shop run

Medium café latte 265 (16 ounces) made with whole milk

Small café latte 125 (12 ounces) made with fatfree milk

Lunchtime combo meal

20ounce bottle of non- 227 diet soda with your lunch

Bottle of water or 0 diet soda

Afternoon break Sweetened lemon 180 iced tea from the vending machine (16 ounces)

Sparkling water with 0 natural lemon flavor (not sweetened)

Dinnertime

Water with a slice of lemon or lime, or seltzer water with a splash of 100% fruit juice

A glass of nondiet 124 ginger ale with your meal (12 ounces)

Total beverage calories

796

Try ...

Calories

0 calories for the water with fruit slice, or about 30 calories for seltzer water with 2 ounces of 100% orange juice. 125-155

USDA National Nutrient Database for Standard Reference

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Sponsorship assists with basic needs to help children and their families break the cycle of poverty seen in many developing countries.

ost people have heard stories or seen images depicting the dire conditions faced by families living in poverty in developing countries. These stories can make people feel compelled to get involved, but often they are left with questions about the best way to help families in need. Bob Hentzen, president and co-founder of the Christian Foundation for Children and Aging (CFCA), believes that child sponsorship is one of the best ways to connect with and assist families throughout the world trying to survive in extreme poverty–often on less than $2 per day.

"Sponsorship says, 'We are equal and we of the basic sponsorship models to carry need each other. We are interdependent.'" out their mission. To shed light on global poverty and the benefits of sponsorship, Hentzen, who is 74, is currently on an 8,000-mile walk through 12 countries. (See sidebar story for more about Walk2gether.)

Basic Sponsorship Models

Child sponsorship programs, like the one offered by CFCA, give people the opportunity to impact global poverty through recurring, monthly contributions. Sponsorship donations are then used to provide families in need with basic resources like food, education and health care benefits. "Sponsorship benefits are designed to There are three basic models, although meet critical needs and help families build some organizations combine two or more a path out of poverty," Hentzen said.

Community Projects– Some organizations pool the funds from individual sponsorships to help support larger community projects like the development of new schools or hospitals. These organizations also might distribute general goods like food or clothing to entire communities. Direct Support– Organizations such as CFCA connect individual sponsors with children in need, providing them and their families with resources such as food, education, vocational training and microloans. Third-Party Support– A few organizations use the sponsorship dollars they

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collect to support local groups or organizations that already provide resources for people living in poverty, including schools, churches, shelters and food banks. In addition to financial support, some sponsorship organizations provide a way to create a personal connection with sponsored children through letters. These letters allow sponsors to witness the impact of their contributions and provide a way to offer words of encouragement. "Sponsorship offers a lot more than financial support," Hentzen said. "What the child and family really are hearing from you is, 'You are not alone and I believe in you.'" Unlike other charitable options, child sponsorship requires a personal, longterm commitment from sponsors. This is why it's not only important to understand how sponsorship works, but also how to find the right partner organization.

Narrowing the Field § Research the organization's finances. A recent study by Hope Consulting showed that 65 percent of donors don't research an organization before making a donation. Form 990 is an IRS document available to the public that provides detailed information on an organization's operational activities, including what percentage of financial contributions are used for program support. § Review third-party ratings and comments. Organizations like the American Institute of Philanthropy and Charity Navigator rate charities to ensure they meet financial and accountability standards. In addition,

pay special attention to the comments made by other sponsors regarding their overall experience with the organization. § Evaluate for impact. Program ratios don't tell the whole story. Look for specific evidence of meaningful impact. Go through each organization's website and literature carefully. Look for testimonials and program specifics provided by sponsored families, donors, volunteers and staff. § Ensure the organization's values and mission align with yours. The values and mission "Sponsorship benefits are designed to meet critical needs and help families build a path out of poverty." - CFCA President Bob Hentzen of sponsorship organizations can be very different and im- create a path out of poverty. More than 94 pact how the organizations operate as percent of CFCA's expenses go toward well as the services they offer. Don't program support. judge a sponsorship organization by its name. Instead, focus on how the Visit www.hopeforafamily.org, or call organization carries out its mission. (800) 875-6564 for more information. Christian Foundation for Children and Aging is an international sponsorship organization serving people of all faiths in 22 developing countries. CFCA's Hope for a Family sponsorship program connects individual sponsors with a child, youth or elderly person in need to provide them with the basic resources and support needed to Sponsorship provides people with a unique way to bond with children in different parts of the world and see the impact of their contributions.

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Sidebar:

74-year-old man walks 8,000 miles for kids Ÿ Educational benefits such as school supplies, uniforms, tuition and other school fees. Ÿ Recreational activities such as Christmas and birthday celebrations. Ÿ Literacy training and livelihood programs for parents. To follow Hentzen's journey or help him reach his goal, visit www.hopeforafamily.org/kids.

Despite the mental and physical demands required to complete each day, Hentzen, 74, finds the time and energy to visit with families CFCA serves - many of whom make their way to Hentzen to support and The trip, which spans about a year and a encourage him in the same way half, is Hentzen's unique way of helping that he does for them. counteract the isolation of people living in poverty, and showing them that someone Hentzen hopes that his efforts cares. will inspire people in the U.S. to sponsor at least one child for "By walking with people living in pover- each of the 8,000 miles he is ty, we are saying, 'You are not alone,'" walking during Walk2gether. Hentzen said. "We are listening to you and learning from you." As a CFCA sponsor, a tax-deductible contribution of $30 per Hentzen's day begins around 2:30 a.m., month provides a child and famwhen he wakes up in an old Toyota camp- ily with: er. He covers an average of 20 to 25 miles Ÿ Basic resources such as daily as he makes his way through vast food, clothing and health terrains. care. On Dec., 29, 2009, Bob Hentzen embarked on Walk2gether, an 8,000-mile walk through 12 countries - from Guatemala to Chile.

On any given day, dozens to hundreds of men, women and children make their way to CFCA's Bob Hentzen to walk at his side and encourage him in the same way that he does for them.

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Curtis Stone, chef

As shown above clockwise: Drawer Organizer. Keeping all of your cooking utensils organized is key to stress-free cooking; finding what you need fast is so much better than digging through a cluttered drawer. Pull-out Spice Rack. A pull-out spice rack allows for easy access to spices or other small cooking essentials. It's perfect for cooks who like to experiment. Pull-out Tray Divider. The pull-out tray divider keeps cooking sheets and cutting boards organized and close at hand. Cutting Board Kit. A cutting board kit close to the stove or sink makes for easy food prep, and it includes built-in knife storage, right where you need it most.

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"People who love to cook often have a lot of pots and pans, and they are usually in a jumbled mess," says Stone. "Well, Merillat has come up with an ingenious solution. Extra wide or deep drawers are great when installed under a cook top, and when you include peg dividers for the drawer it can be customized to neatly fit all your pots and pans as you According to renowned chef Curtis like them. It's not one-size-fits-all, so it Stone, "A dream kitchen is one that's can be nicely organized." designed for the way you live. The best advice I'd give anyone looking to Another option is to install a utensil remodel their kitchen is to think about hanging system on the backsplash, or a how they will use it, and to choose the pull-down cook book holder underneath right storage features to suit their a wall cabinet. Finally, grouping all these organizational conveniences near lifestyle." the cook top can create the perfect space Paul Radoy, manager of design services to make culinary delights. for Merillat cabinetry, agrees, "Everyone uses the kitchen to prepare The Entertainer food, but many homeowners use their kitchen for entertaining, crafting, or just If you've ever had a party you know spending time with their families. Each everyone ends up in the kitchen. This is of these activities requires various why homeowners who like to entertain should consider whether or not their storage options." kitchen is functional for entertaining. Luckily there are several features that The Home Chef can help make the party successful. Food preparation and cooking are the primary functions of a kitchen, but One kitchen feature that helps make creating an environment for gourmet entertaining easier is an island. Not only cooking is a special treat for can an island provide extra seating and homeowners who consider themselves serving space, it can include great storage. According to Radoy, "An island "at-home chefs." with a great focal point like wine storage To create this environment, it's is classy and practical. And adding spice important to keep cooking items drawers to hold napkins or small organized and within easy reach. utensils like corkscrews is another great Storage solutions could include a pull- idea." out spice rack next to the stove, perfect for cooks who like to experiment. A Open shelving also adds a great design cutting board kit can neatly store knives element for a kitchen used for within a drawer and has a built-in entertaining. These shelves allow the cutting board. This feature, combined homeowner to display beautiful with a pull-out trash underneath, can dishware and glasses; and guests can help themselves to a plate for appetizers make food prep a breeze. or a glass for wine. orget about the living room; the kitchen is the social hub of a home. Today's homeowners want their kitchens to reflect their personal tastes and accommodate their daily lives; however, a kitchen that can do all this is in need of one thing - smart storage.

The Mommy Moms know that having young children can make the kitchen a challenging space, but there are features to make this room more kid friendly. Soft-closing drawers and doors can protect against hurt hands, while keeping the contents from rattling. Deep drawers to store children's items like a backpack, schoolwork and crafts are a big plus. And a pantry or utility cabinet allows the homeowner to store many different items in one central location and at different levels making some things more accessible or inaccessible for children. "Homeowners may also consider placing the microwave in a base level cabinet so everyone in the family can have easy access," suggests Radoy. Another thing to keep in mind is that with kids come messes. Having an organized cleanup zone can minimize clutter and make any kitchen shine. Things like a tilt-out sink tray, which keeps soaps and sponges out of sight, an under sink tote and a pull-out waste basket help to keep things tidy. "From a chef's perspective, or from a home cook's perspective," concludes Stone, "with the right organizational features, cooking can be fun and relaxing." For more information about the latest in beautiful and intelligent cabinetry options visit www.Merillat.com. Source: Merillat | Family Features

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arch is your time to show your green. Following is a routine that not only honors St. Patrick, but it also focuses on living a healthy lifestyle that will guide you into spring. So get out and enjoy being green!

Warm up Activities St. Patty vs. the Snakes! Materials: Book on history of Saint Patrick’s Day Discuss the myth of St. Patrick driving the snakes out of Ireland. Ask the children to act out the actions of a snake. Lie on the ground and wiggle around. Pick a child to mimic Patrick driving the snakes out of Ireland. The End of the Rainbow! Materials: Ribbon and Shamrocks Run a very long length of ribbon throughout a playground. Weave the ribbon around trees, under large toys, and around corners, etc. The kids follow the rainbow path to find treasure—a leprechaun’s pot full of shamrocks. This activity can also be done indoors around chairs, tables, and rooms! St. Patrick, Where is Your Shamrock? This game is a take-off on “Doggy, Doggy, Where’s Your Bone.”

Materials: Paper shamrock St. Patrick sits with his eyes closed and a paper shamrock behind him. A child is chosen to tiptoe up, take the shamrock, and return to his seat. Then all the children hide their hands in their pockets or behind their backs and recite “St. Patrick, St. Patrick, where’s your shamrock? Somebody took it, and brought it home. Who took it?” The leprechaun gets three guesses as to whom has his shamrock. The person with the shamrock is the next St. Patrick.

Activity Games Shamrock Rocks! Materials: Cones and paper shamrocks with point values on the back Spread cones randomly around the gym floor. Place paper shamrocks randomly under each cone. Place the cones in the gym. Divide the class into teams of three and line them up behind the starting lines. Explain to the children that this will be a relay race. The first child on each team will run 8 | The FC Mar/Apr 2012

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out, anywhere in the gym, and look underneath each cone. If they find something, they will bring it back, and place it in their team’s starting line. If they do not find anything under the cone they chose, they would run back and tag the next player. While one team member is looking under a cone, the other team members are paying close attention to which cones still have shamrocks underneath. The teams continue until there are no more items to be found. Once all the items are collected, the teams will “add up” their findings. Explain that each item has a point value. Point values are on the back of the shamrocks. Kick the Green Thing! (Another version of the game Kick the Can.)

Materials: green can or green plastic glass. You needed an empty can, and someone to be “it.” The can is placed in the middle of the playing area. The person who was “it” closes their eyes and hits the can on the area, and the rest of the groups hides. She counts, with her eyes closed, to twenty. A player is then captured if she can spot a player; names them, and the location they were hiding. The players is then captured. At this point, someone could jump out of hiding and kick the can, and the caught person is freed. The person, “it”, has to tag the runner before the can is reached. If the can was kicked, those who were captured hide again, and the person who is “it” has to go through the process of being “it” again. The game ends when all the people have been found, or interest is lost in the game. For a variation of this game, try to use other loco motor movements, such as power walking, jumping, and skipping, instead of running. Rainbow Game Form six equal teams and give each team a color of the rainbow such as red, orange, yellow, green, blue, or purple. On the signal of rainbow, everyone beings to walk around the play area so that all the colors are mixed up. On the signal of freeze, players stop immediately, close their eyes and hold their arms out in front. Without opening their eyes, slowly walk around the play area, trying to find the other players in their group. Call out the color so that the other players can find them. When they have found the players of their color they link elbows. Together, they continue to call their color until all the players who have their color are linked. When everyone is together, they

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should sit cross-legged and open their eyes The team that wins is the ones that finds everyone in their group first. Pot of Gold Materials: Penny or small object Have the players gather in one corner of the play area with their eyes closed. Hide the pot of gold penny somewhere in the play area, close to the floor. Stand up, scatter, and try to find the pot of gold. When the players find it, they quietly tell the teacher, whispering its location in the area. Have the teacher stand in the circle of the playing area. Sit down and do not tell the others where it is located. Continue to play until all the children have found the gold, or interest is lost. Pot of Gold Hunter Materials: cone to mark off playing area and two green necklaces The players in this game are called leprechauns. Two students are chosen to be to be rainbow taggers. Have them each wear a green necklace. On your signal, the rainbows try to tag the leprechauns, walking quickly from the rainbow tagger. When tagged, leprechauns turn into a pot of gold. Pots of gold must kneel down like a pot and hide their eyes. To become free and rejoin the tag game, a magic spell must be put upon them by a leprechaun. This is done by students tagging the person and saying Happy Saint Patty Day! After a few minutes, designate other children to be rainbows. For a variation on this game leprechaun players may demonstrate other movements such as jumping, hopping, galloping, or skipping as they maneuver their way from the rainbow taggers. Who is St. Patrick? Materials: chute, paper shamrock Have the children stand around the chute. Put the shamrock on the chute edge or in the middle. At a regular pace start passing the chute, chant St. Patrick was a special man, special man, special man, St. Patrick was a special man. Where is he?” (This is sung to the tune of Mary, had a Little Lamb.) The child who has the shamrock in front of him hops under the chute to another place. Then have the children say “There he is! ” Lower the chute. Put the shamrock on the edge of the chute. Pass the shamrock and raise the chute, sing the song again and see where the shamrock lands next. Over the Rainbow Materials: Rope or volleyball net, two balloons Students throw balloons over a volleyball/rope net. They score a point if the balloon does not touch the net when it goes over.

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Standing Shamrock Jump Materials: Shamrocks Students perform a long-standing jump. The shamrocks mark the distance that they have jumped.

Snakes from Ireland Materials: Jump rope Have two children hold a rope and wiggle it close to the ground. See if other children can hop over the wiggling rope without touching it. The last person who is left, wins!

Cool Down Games Shamrock Score Materials: green packing peanuts, various shamrocks to throw at Students throw overhead at the shamrock targets. Then can earn one, two, or three points depending on the number that they hit. Patty’s Pots Materials: Buckets and small ball Have the students throw small balls into the shamrock bucket. This is done in the Bozo-bucket styles. Heave Ho Materials: Spatula or large plastic spoon, light ball or sponge, crossbar or clothesline In this version of the classic hay sack toss, use a spatula or large plastic spoon and ball. Put the ball up and over a clothesline or makeshift crossbar. Whoever succeeds the most times out of ten is the winner. If the line cannot be put high in the air, have the children toss the ball on their knees with eyes closed.

References Dublin Games http://users.bigpond.net.au/kirwilli/games/games.htm Family Fun http://familyfun.go.com/parties/ Landry, Joanne M. and Landry, Maxwell J., Ready-to-Use P.E. Activities for Grades 3-4, Parker Publishing, 1992 Landry, Joanne M. and Landry, Maxwell J., Ready-to-Use P.E. Activities for Grades1-2, Parker Publishing, 1992 PE Central http://www.pecentral.org/lessonideas/ ViewLesson.asp?ID=5403 http://www.pecentral.org/lessonideas/ ViewLesson.asp?ID=1258 Perpetual preschool http://www.perpetualpreschool.com/stp at_games.html Wiles, Liz and Dick. Parachute Play. Elgin, Illinois: Building Blocks, 2000 Wnek, Barbara, Holiday Games, and Activities, Champaign, IL Human Kinetics, 1992

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Infant Brain and Eye Development It's Not Just Fun and Games

A baby's brain and eyes depend critically on nutrition and there are specific nutrients which have been shown to play a role in brain and eye development.

A Closer Look at Lutein During the critical time of brain and eye development, Lutein and DHA are important nutrients, yet Lutein has gone virtually unnoticed by parents. Lutein is found in foods such as leafy greens, certain fruits and eggs. Emerging science demonstrates that Lutein helps protect important cells in the eye. Now, new research from Tufts University demonstrates–for the first time–that Lutein is not only present in the eyes, but it is also present in the infant brain. The regions of the brain where Lutein is found are associated with memory and learning. "Moms should be aware of the emerging research on Lutein," said Dr. Alanna Levine, a pediatrician and mother of two children. "Moms in my practice ask me every day about ways to promote development in their children. Many focus on

products, games, and toys and sometimes overlook nutrition."

Sources of Lutein Prior to the introduction of solid foods, babies can get Lutein from a few sources, including breast milk and Similac. "Expecting and breastfeeding mothers alike should eat a wellbalanced diet that includes foods with Lutein like leafy green vegetables and eggs," added Levine. "And parents who formula feed should look for an infant formula that contains Lutein, as well as DHA."

For Breastfeeding Mothers and Infants Transitioned to Solid Food (Not an exhaustive list. Foods listed in descending order of Lutein content.)

Spinach Kale Zucchini Squash Yellow Squash Green Beans Corn Kiwi Eggs Apples

Breast milk Infant formula supplemented with Lutein, such as Similac Advance

I See, I Learn "In addition to the right nutrients, playing together does encourage brain and eye development," said Levine. "Rather than focusing on the latest toy, parents can do simple things like spending time with their children in front of a mirror, playing peek-a-boo or tracking the objects on a mobile." To learn more about Lutein and brain and eye development, visit www.similac.com/lutein. Or, using a mobile phone, scan the code below to visit the mobile site for Similac infant formula.

For Infants (Prior to the introduction of solid foods.)

Photo courtesy of Getty Images

laytime and interactive toys are important for parents looking to give their children a head start in life. But these products aren't the only way to help stimulate a baby's brain and eye development - nutrition is important, too.

Source: Abbott Nutrition Family Features

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By Dennis Ellingson for The Fit Christian

will consider the plants of the seas and the food that you may have not considered before. plants of the deserts. Kelp and other Ocean Herbs or Sea Vegetables: In recent years, more attention has been given to what the seas, estuaries and coastlines produce in beneficial plants. There are quite a few and the benefits are huge. First off, to consider the ocean plants, like seaweeds, we need Be sure to join Dennis Ellingson on Facebook as The Herb Guy, where I post daily, informational, inspirational, to understand that these are all forms of and entertaining thoughts on all the plants God has given us. algae. They tend to be high in iodine and include many vitamins and minerals. t this time of year, two of my Some of these plants have great herbal or favorite places to retreat to are healing properties as well. the Oregon and California coasts and the deserts of the great South- Dulce and Edible Kelp are two of these west of America. And talk about two algae. Dulce is a far Northern Atlantic areas that are as different as night and plant that grows from the Jersey shore to day, those certainly are. It is the extremes way up into Canada. Dulce grows in fan I find so fascinating; the contrast of a very shapes of red to dark purple in color and moist climate where water is dominate to can be found around rocks and low strucwhere the sun and lack of precipitation tures at low tide. The leaves can be eaten are the strong features. And because I am raw but are best cooked like a green from a plant geek, checking out what grows in your garden like spinach, kale or collards. these places and how we can use them is of special interest. So in this article we Edible Kelp, looking like those long tubelike plants you find littered on the beach after a storm, is one form of Kelp that is being used more frequently for food and other uses. This variety is also found along the North Atlantic. It is the fronds or leaves at the top of the plant that are edible. It can be eaten raw or cooked. This may be a taste-testing alternative but the benefits are great, and another source of

Then think about how much fun it would be to do this: hop in your car and travel from the Pacific Northwest, and don’t stop until you hit the great Saguaro deserts of Arizona. Here you will find a forest of cactus and arid hardy trees and shrubs that provide a surprising amount of food and health benefits. I couldn’t help but just stop and think for a minute that no matter where we go in this great blue planet that God has provided much for us. Edible Cactus: A number of forms of cactus are edible but not necessarily right off the stock. Proper preparation is needed or this could become a painful situation. Two of the most popular cactus to consume are Prickly Pear and Saguaro. From the Prickly Pear there are two ways to consume this. The leaves or pads can be eaten. You may have seen them in the produce aisle of your grocery store. There is much food value in the mucilage of the leaves which equates to food value. These are steamed and roasted. The fruit is much more desirable by me. The fruit looks like bright red to purple figs. It is very sweet; one of the nicest confectionaries you can find while visiting the Southwest is Prickly Pear candy.

Ocean photo courtesy Dennis Ellingson.

12 | The FC Mar/Apr 2012

The Saguaro cacti, these huge giants of the desert, also offer a similar fruit that is sweet and delectable. It is just getting to it that is difficult because the fruit is often found at ten feet or more up the plant. But that is not all that the desert offers. The sweet blossoms of the Ocotillo and the pods or beans from the Mesquite also Desert photo courtesy Dennis Ellingson.

offer sustenance and variety. You can read much more about these sea and desert plants in my foraging book, God’s Wild Herbs. There are some spiritual lessons offered from these areas too. God compares the seas to our restless spirits. If you have spent any time at sea during rough weather, you know it is exhausting. I spent years in the U.S. Navy and at sea and rode out all kinds of storms including hurricanes. Plus my wife and I like to go ocean fishing. But if the weather is bad and the seas are rough it is not much fun and is very tiring. The reason it is tiring is because you are always in movement, like the seas, and you become physically exhausted. In the same way, a life without Jesus is exhausting, we stress, strain, worry, and complain and it just simply wears us out. We know no rest or peace. I like to think about this life we can have in Jesus as

living in the eye of the hurricane. The storms of life swirl around us but we are unscathed, safe in the eye, where things are calmer.

Are you ready for spring? It’s my favorite time of year. Be sure to join me, The Herb Guy, on Facebook, for daily updates on how to make the best of this season. †

In similar fashion, the desert offers us a spiritual consideration. If you were to stand upon a high point and over look a desert you will know exactly where you might find water. For the most part, it is arid, barren and devoid of life but you might follow a line of vegetation with your eye that runs across the desert floor. Here is where you will find water. Where there is water there is life. Psalms one says: “Blessed is the man who does not walk in the counsel of the wicked or stand in the way of sinners or sit in the seat of mockers. But his delight is in the law of the Lord and on his law he meditates day and night. He is like a reed planted by streams of water, which yields its fruit in season and whose leaf does not wither, whatever he does prospers” Psalms 1: 1-3. Jesus tells us, “If anyone is thirsty let him come to Me. Whoever believes in me, as the Scripture has said, streams of Living water flow from within him” John 7:37-38.

Dennis Ellingson’s books, God’s Wild Herbs and God's Healing Herbs are available through most book stores. Books can be directly ordered from the Cladach Publishing Web site www.cladach.com or contact the author at Dennis Ellingson 501 Old Ferry Road Shady Cove, OR 97539 Look for The Herb Guy on Facebook

The FC Mar/Apr 2012 | 13

Eat Less and Lose Weight! By Chef and Author Jennifer Cote

oliday splurging is past, resolutions may have dissolved, and swimsuit season has yet to hit. But no matter what the time of year, the ads on my computer suggest that I must still be hoping to trim down. Given that the percentage of overweight people continues to grow, advertisers can probably make a lucky guess that many are seeking a weight loss program. Even the French are increasing in girth, perhaps in direct proportion to the increased growth in fast-food-chains. McDonald’s revenue in France grew 79-percent between 2004 and 2009, and so did enrollment in Jenny Craig and Weight Watcher’s programs there. While plenty of weight loss programs do successfully equip the earnest “loser”, food (or the lack of it) can become an obsession. While “gluttony” typically indicates excessive consumption, even an over-zealous focus that carefully monitors all things food-related might get our focus off God. C.S. Lewis, in The Screwtape Letters, mentions a condition called “delicacy”— a case where one is so fixated on the exact amounts, or the precise preparation, or the particular ingredients, that he can tolerate nothing less. Instead of becoming

14 | The FC Mar/Apr 2012

strong by suffering the minor inconveniences of life, this person will insist that his requirements be met. I must confess myself guilty of similar regimens in my past. I would get into a legalistic mindset, believing I would achieve my weight-loss goals through my own power. Of course, God doesn’t want us to rely on our own selves--I eventually realized that. My approach did prove fairly futile, or at the least, not very joyful. God doesn’t want us to obsess! In the eating of food, or even the not eating of it, we need to keep the right perspective. As mentioned in 1 Corinthians 8:8, “But food does not bring us near to God; we are no worse if we do not eat, and no better if we do.” For me, and other friends who have successfully lost weight and kept it off, a very simple trick has worked: Eat less! It’s certainly easier said than done; we need to rely on the Holy Spirit to give us the fruit of self-control. Our society’s perception of food has been super-sized, but that doesn’t mean it’s appropriate. It seems only right to eat in a way that will keep us healthy enough to do God’s will. Paul talks about how we’re all to run the race "to win" (1 Corinthians 9:24), staying fit enough in the process to finish well. Even in the midst of luscious

foods, the Holy Spirit gives us the fruit of self-control. It’s not that we have to deny the good things in life; we can apply the fruit of self-control that’s been promised to us when the Holy Spirit resides within us. †

Chef and author Jennifer Cote discovered how to cook healthy food quickly and efficiently while running The New Deli and raising two kids. In her cookbook/devotional, From the Land of Milk and Honey, Jennifer shares lessons learned from her 30plus years in the food business. Find recipes and shortcuts at Jen Cote’s recipe website, pccuisine.com

ho doesn't love a fiesta? Americans love to eat tacos, carnitas, tortilla chips and other traditional Mexican dishes. However, many also worry about how healthy these dishes can be. What they don't realize is if recipes are prepared with fresh items and cooked with corn oil, they can actually be adding benefits to their diet. According to USDA data, corn oil, such as Mazola® Corn Oil, contains more cholesterol-blocking plant sterols than any other cooking oil - four times as many as olive oil. It also contains 40 percent more than canola oil. This will help the healthfulness of everyone's fiestas.

Setting A Healthier Table Whether it's for a fiesta with friends, or a weeknight dinner, it's possible to set a healthier table by using Mazola® Corn Oil, so

Mazola® has partnered with WomenHeart, the nation's only patient-centered organization serving the 42 million women living with or who are at risk for heart disease, to encourage people to pledge to set a healthier table when they cook. Herb Mesa, "The Next Food Network Star" finalist, celebrity chef and personal trainer who is working with Mazola ® to share the news about plant sterols, says "By taking the 'Set a Healthier Table' pledge on the Mazola® Facebook page, you can show your commitment to health for both you and your family." To take an active role in your health, visit www.Facebook.com/MazolaBrand and pledge to increase the amount of plant sterols in your family's diet. For every pledge taken, Mazola® will donate $1 (up to a maximum of $50,000), to WomenHeart. For healthy fiesta recipes, visit www.mazola.com.

Favorite Foods Can Help Your Heart According to the FDA, clinical studies indicate that, when consumed as part of a diet low in saturated fat and cholesterol, plant sterols can help reduce the absorption of cholesterol, which in turn can lower LDL cholesterol. And while 58 percent of Americans stated in a recent survey they believe corn oil is bad for you, corn oil is actually the cooking oil with the highest amount of plant sterols per serving. Incorporating corn oil whenever you use cooking oil, as well as consuming other foods containing plant sterols — such as fruits, vegetables, nuts, seeds, cereals and legumes — can contribute to a diet low in saturated fat and cholesterol, which can have an important effect on health. Learn more at www.mazola.com.

See Fiesta P16

The FC Mar/Apr 2012 | 15

to 2 minutes per side or until lightly browned and cheese is melted.) Cut quesadillas into wedges and serve with salsa and sour cream, if desired. Tips: Filling can be refrigerated up to 2 days ahead. For convenience, use shredded rotisserie chicken.

Fiesta Black Bean, Corn and Pepper Salad Yield: 18 servings | Prep Time: 30 minutes

Roasted Poblano Chicken Quesadillas Prep Time: 10 to 15 minutes | Cook Time: 10 to 15 minutes | Yield: 6 servings

2 medium poblano peppers 2 cups (8 ounces) shredded Mexican cheese blend 1 cup cooked, shredded chicken ¼ cup chopped fresh cilantro 1 teaspoon onion salt 6 8 to 10-inch flour tortillas 2 tablespoons Mazola® Corn Oil Roast peppers under the broiler, over a gas flame or on grill. Heat for 5 to 7 minutes per side or until surface skin on the peppers is blistered and charred. Using tongs, transfer peppers to a paper bag or a covered bowl and set aside until cool enough to handle. Rinse peppers under running water to remove stem, seeds, pith and all charred

material. Pat dry and cut into 1-inch strips. Heat griddle or large skillet over medium-high heat, or place oven rack in upper third of oven and preheat broiler to 400°F. Combine roasted pepper strips, cheese, chicken, cilantro and onion salt in a small bowl. Evenly divide the filling and spread over one half of each tortilla. Fold remaining half over to form a semi-circle. Lightly brush both sides of quesadillas with corn oil. Heat quesadillas for 1 to 2 minutes per side or until lightly browned and cheese is melted. (For broiler method, place quesadillas on a baking sheet and broil for 1

2 ½ 2 1 1 ½ 1 1 2

teaspoons minced fresh garlic cup diced red onion tablespoons Mazola® Corn Oil teaspoon ground cumin teaspoon chili powder teaspoon salt cup diced red pepper cup diced zucchini cans reduced sodium black beans (15 oz ea), drained and rinsed 2 cups frozen corn ½ cup salsa 1 tablespoon lime juice 1½ tablespoons cilantro, finely minced ¾ cup queso fresco cheese

Sauté garlic and onion in corn oil over medium heat in a large skillet until slightly softened. Add cumin, chili powder, salt, peppers and zucchini; continue to cook and stir for 2 minutes. Add black beans and corn and continue cooking to heat through, about 3 to 5 minutes. Remove from heat and stir in salsa. Transfer to serving dish; squeeze 2 lime wedges over mixture and stir. Garnish with remaining lime and cilantro. Serve warm or chilled.

See Fiesta P 21

16 | The FC Mar/Apr 2012

aster is a time for

Heat olive oil in skillet

honored

family

over medium-high heat.

From

Brown tenderloin on all

traditions.

Easter hats, egg hunts and

sides.

meals shared with those you love, each celebration creates

In blender, mix teriyaki

its own special memories.

sauce,

chicken

broth,

orange marmalade, fresh Here are ways to bring some whole new way, including savory Slow

Slow Cooker Marmalade Pork Tenderloin

Cooker Marmalade Pork Tenderloin, a

Cook Time: 4 hours | Prep Time: 20 minutes Yield: 8 servings

familiar flavors to the Easter table in a

family favorite from Tamie J. of Prosper,

ginger, brown sugar and garlic. Blend until a smooth sauce.

Put browned tenderloin into slow cooker.

Texas, last year's Grand Prize Winner in

tablespoons olive oil

Slice onion and add to slow cooker. Add

the Spreading Smucker's® Traditions

pounds pork tenderloin

mushrooms, pepper, salt and pepper

cup teriyaki sauce

flakes. Cover with the teriyaki sauce

cup chicken broth

mixture. Cook on high for about 4 hours.

10-ounce jar Smucker's(r)

Recipe Contest; as well as sweet Citrus Apple Tart, a favorite dish from the Smucker family cookbook.

Sweet Orange Marmalade

Turn tenderloin a couple of times while

teaspoons fresh ginger, grated

These easy, delicious recipes can be

cup brown sugar

cooking.

made or prepared in advance, leaving

cloves garlic

tenderloin and let rest for about 10

more time to enjoy your family's

large onion, sliced

minutes. To serve, slice diagonally and

cherished traditions. For more Easter

package fresh mushroom caps

pour sauce, mushrooms and onions over

recipes to help your family celebrate,

teaspoon black pepper

visit www.smuckers.com.

teaspoon salt

teaspoon red pepper flakes

When

done,

remove

the

top.

The FC Mar/Apr 2012 | 17

Strawberry Spring Salad

1/3

Prep Time: 10 minutes | Yield: 6 servings

½ 2

cup Smucker's® Strawberry Syrup tablespoons Crisco® Pure Canola Oil 2 tablespoons white vinegar 1 5-ounce package spring salad greens or other salad greens mix 4 green onions, thinly sliced 1 tangerine or small orange, peeled, seeded, cut into bite-size pieces 12 strawberries, sliced vertically ¼ cup sunflower kernels ¼ cup blue cheese, crumbled

Combine syrup, oil and vinegar to make vinaigrette. Whisk until blended. Place salad greens, green onion, orange pieces, strawberries and sunflower kernels in a large salad bowl. Add vinaigrette. Toss lightly. Crumble blue cheese over top. Serve immediately.

Triple Berry Baked Brie Prep Time: 20 minutes | Cook Time: 25 minutes | Yield: 12 servings

sheet frozen puff pastry, thawed

18 | The FC Mar/Apr 2012

8 ¼ 1 1

cup

Smucker's®

Orchard's

Finest™ Northwest Triple Berry Preserves ounces round baby wheel brie cheese cup chopped hazelnuts or Pecans large egg tablespoon water Assorted crackers, pear slices and/or apple slices

Heat oven to 400°F. Unfold puff pastry on a lightly floured surface. Roll gently to seal any cracks in pastry. Spoon preserves onto center of pastry. Place cheese on top of preserves.

arrange on top, if desired. Brush with egg mixture. Bake 25 minutes or until golden brown. Let stand 20 minutes before cutting. Serve with crackers and sliced fruit.

Citrus Apple Tart Prep Time: 25 minutes | Cook Time: 1 hour, 5 minutes | Yield: 8 servings

1 4 ½ ¾

9-inch single Classic Crisco® Pie Crust medium Granny Smith apples (about 2 pounds) cup sugar teaspoon ground cinnamon

Sprinkle evenly with nuts. Fold pastry up over the cheese to cover. Trim excess pastry and press to seal seams. Reserve pastry scraps. Whisk egg and water in small bowl. Brush seams with egg mixture. Place seam-side down on baking sheet. Cut pastry scraps into decorative shapes and

¼ 2 ¼

teaspoon salt tablespoons butter, diced cup Smucker's® Sweet Orange Marmalade OR Smucker's® Organic Orange Marmalade

Prepare recipe for single crust pie. Roll out dough, place in a 9-inch tart pan with removable bottom. Press to fit without stretching dough. Trim edges even with tart pan. Chill until ready to fill. Heat oven to 350°F. Peel and core apples. Cut in half, end-toend. Slice apples crosswise into 1/4-inch thick slices. Combine sugar, cinnamon and salt in large bowl. Add apple slices and toss to coat. Randomly place about 1/2 of apples into bottom of crust in two layers, cutting apples as necessary to fill all gaps. Arrange row of apples lengthwise along outside edge of pan, overlapping the slices about 1/8 inch. Fill in center with smaller pieces of apples. Dot with butter.

Bake 55 to 65 minutes or until apples are fork tender and edges of apples begin to brown. Cool on wire rack. Heat orange marmalade in small microwave-safe bowl on HIGH for 20 seconds; stir. Brush marmalade over tart.

Source: Smucker's | Family Features

The FC Mar/Apr 2012 | 19

hen it comes to understanding which vitamins are right for you, it can be tricky to know what your body needs. For some, a multivitamin can help fill in gaps in nutrition, for others, extra calcium and vitamin D are needed to help keep bones strong and healthy. While most Americans will turn to their local pharmacist with questions concerning prescription medicines, few ask about which vitamins and supplements are right for them.

In fact, many Americans don't realize they have unlimited free access to a health expert - their local pharmacist who can provide detailed guidance on products sold at the pharmacy. This includes everything from over-the-counter (OTC) cough and cold medicines to vitamins and supplements. A recent survey sponsored by Nature Made found that pharmacists estimate they answer questions regarding prescription medications for about half of their customers. By comparison, they estimate they answer questions about OTC products for just one in three customers (35 percent) and when it comes to answering questions about vitamins and supplements, they estimate they do so for just one in five customers (23 percent).

Pharmacist Tips for Vitamin Supplements According to the National Center for Health Statistics, more than half of all U.S. adults are now taking supplements, which makes understanding the difference between quality vitamins even more crucial. Approx-

20 | The FC Mar/Apr 2012

Photo courtesy of Getty Images

Have a Question About Vitamins? Ask Your Pharmacist

imately nine in ten pharmacists (93 percent) agree taking vitamins and supplements is important for maintaining good overall health. When choosing between brands to recommend, pharmacists consider the following: Ÿ Product Quality. Nearly nine in ten pharmacists (85 percent) say that product quality is a very important factor when deciding whether or not to recommend a specific brand of vitamin. Look to trusted brands, such as the number one pharmacist recommended brand of letter vitamins and fish oil - Nature Made. Ÿ Product Purity. Many people may not be aware that it's important to consider a vitamin's purity. In fact, nearly four in five pharmacists (77 percent) say that product purity is very important in choosing whether or not to recommend a brand, and two in three (65 percent) say the same of product potency as well. Ÿ USP Seal: Two in three pharmacists (67 percent) also say it's important to look for the USP seal or other thirdparty certification when selecting vitamins and supplements. The USP Dietary Supplement Verification Program is a voluntary testing and auditing program that helps dietary

supplement manufactures ensure the production of quality products for consumers. The program verifies the quality, purity and potency of dietary supplement finished products.

Top Pharmacist Recommendations

Ÿ Only about two in five pharmacists (42 percent) recommend ginkgo biloba for mental alertness. Ÿ For urinary and immune health, four in five (82 percent) recommend cranberry. Ÿ To maintain normal energy levels, nine in ten (91 percent) recommend a B vitamin complex, and about three in four (72 percent) recommend an iron supplement. In addition, pharmacists are two times more likely to recommend a protein-based product over a caffeine-based product for maintaining energy.

The survey also found that pharmacists were "very" and "somewhat" likely to recommend the following: Ÿ In addition to recommending fish oil to support heart health, two in three pharmacists (63 percent) are also likely to suggest flaxseed oil and about half (47 percent) recommend To learn more about vitamin supplegarlic. ments and for more pharmacist recomŸ Nine in ten pharmacists recommend mendations, visit www.naturemade.com. certain vitamins and supplements like Vitamin D to fill specific nutriSource: Nature Made | Family Features tion gaps

Fiesta cont…. Bananas Empanadas Prep Time: 20 minutes | Bake Time: 20 minutes | Yield: 12 empanadas

2 4 2 1 2 2

tablespoons butter or margarine ripe bananas, sliced tablespoons (1 ounce) spiced rum teaspoon cinnamon packages (11.6 ounces each) empanada dough disks tablespoons Mazola® Corn Oil

Melt butter in a large skillet over medium heat. Add bananas, rum and cinnamon. Cook and stir occasionally for 15 minutes. Separate each empanada disk and place on an oiled baking sheet. To assemble, place some filling mixture on half of the round disk, leaving a small border around the edge. Fold other half of pastry over filling, pressing edges to seal. Lightly brush each empanada with oil. Bake in preheated 400°F oven for 20 minutes, until pastry is golden.

Source: Mazola | Family Features

The FC Mar/Apr 2012 | 21

Game-Time Nutrition

More than seven million boys and girls across the country will participate in organized sports this year, and unfortunately, injuries are a part of every season. The mistake athletes, parents and coaches often make is overlooking proper nutrition as a sports injury prevention measure. A balanced diet to fuel your athlete is just as important as the right protective gear. "What an athlete eats or drinks before, during and after a game directly impacts a player's performance," said Lisa Dorfman, MS, RD, CSSD, LMHC Board Certified Sports Nutritionist with the University of Miami. Shamrock Farms' Rockin' Refuel(tm) has teamed up with Dorfman to get the word out about proper sports nutrition to parents, coaches and athletes of all ages. Dorfman, also the author of "Performance Nutrition for Football," (Momentum Media 2010) explains that "Most energy is focused on pre-game meals. I urge parents and athletes to pay as much attention to the postgame routine, where muscle recovery and protein are key." According to Dorfman, 80 percent of a player's performance comes from nutrition. With this in mind, Dorfman suggests using the following tips for optimal nutrition and injury prevention during the season: v The Truth about Carbs: A pregame meal packed with only carbohydrates can actually leave athletes feeling tired 22 | The FC Mar/Apr 2012

Photo courtesy of Getty Images

Keeping Your Athlete Healthy and Strong

and sluggish on the field. Make sure to also include items low in fiber and fat, like grilled chicken or a fresh fruit yogurt smoothie before game time. v Three R's to Recovery - Replenish, Repair, Rebuild: It's important to refuel within 30 minutes to one hour of working out. Encourage athletes to reach for foods or beverages that are high in protein to help rebuild muscles, such as Rockin' Refuel, which is 100 percent real milk fortified with 20 grams of protein. It also contains a 2:1 carb to protein ratio, ideal for maximum muscle recovery. v Keep it Simple at Game Time: Look for simple mini meals that will fuel your athlete for the entire game, including foods that are good sources of complex carbohydrates, like whole grain pasta or brown rice. Grilled chicken, turkey and canned tuna or salmon are good sources of protein, which is needed to help build a stronger body. v Whole Foods offer Wholesome Nutrition: Whole foods are always better than supplements, so make sure you read the ingredients on anything your athlete is consuming. Watch out for hidden ingredients in powders, shakes and drinks. For example, encourage

your child to eat fruits and vegetables in order to get essential vitamins and minerals instead of taking a multi-vitamin supplement. v Teach Your Teen Healthy Habits: Teenage athletes, more than any other age group, are prone to pick the most convenient - instead of the healthiest foods and beverages. Keeping your fridge and cupboards stocked with healthy grab-and-go food options like fresh fruit, low fat string cheese, yogurt, dry roasted almonds, ready-to-eat whole grain cereal, baked chips and single-serve bottles of Rockin' Refuel will help ensure teens will grab healthier foods. Log onto www.RockinRefuel.com or visit www.Facebook.com/RockinRefuel for the latest tips and advice on how to eat and train properly to help keep your athlete off the injury list.

Source: Rockin' Refuel | Family Features

Victorious Warriors

efore chocolate bunnies, Easter egg hunts and multi-colored jellybeans in finely manicured baskets, Jesus Christ fought the ultimate battle, which in turn offers us victory over death. His victory does not deter Satan and his attempts to pick us off one by one. For this reason, we must be prepared and claim our status as victorious

warriors for the Lord. There is one particular exercise which personifies this attitude: the warrior exercise. This exercise increases the heart rate and challenges every muscle in the body while empowering the spirit. This exercise is challenging and in order to do it correctly, without injury, you must maintain proper alignment, stay focused and believe. Regular attendees use one heavy weight but someone new can still participate by modifying the exercise with a light weight. Everyone in the class can experience the Romans 8:37 verse which states, “We are more than conquerors through Him who loved us.”

When I look out into the packed room and see women of all ages and levels of fitness preparing to pick up their heavy weights, I sense I am leading an army for Christ. Humbly, but with righteous respect, I announce that God has placed them in this boot camp to help them reach new levels of strength, both physically and spiritually. I believe that God is raising an army of believers willing to step out in faith and do His will on earth. This army is willing to pray whenever or wherever needed, lay hands on the sick and faithfully expecting the unexpected to happen. These women will break free from the bondage the enemy has enslaved them with and then they will lead others out of captivity. I announce to my platoon that we are victorious warriors for Jesus Christ and we must join together on the battlefield to overcome the daily darts being thrown our way. I remind

them that they have been trained to recogTheresa Rowe is an author of nize the ene- Guidepost’s “Shaped by Faith, Ten Secrets to Strengthening mies’ strategy of Your Body and Soul.” You can contact Theresa on her site keeping them www.shapedbyfaith.com from knowing all they can be in Christ. Finally, I command them to take up the sword of the spirit, the heavy weight--the Word of God--and be ready to fight. When the attack of the enemy comes (and it will come), we are to use the Word as our weapon. Jesus, our great General, has shown us how to war in spirit and in truth.

“….take up the sword of the spirit, the heavy weight--the Word of God--and be ready to fight.”

After forty days of fasting in the wilderness, Satan tried to catch Jesus in a weak moment by offering to turn stone to bread. Jesus spoke directly to him and said, “It is written: Man shall not live on bread alone, but on every word that comes from the mouth of God.” Then the devil took Him to the holy city and had Him stand on the highest point of the temple. “If you are the son of God”, he said, “Throw yourself down.” For it is written: “He will command his angels concerning you, and they will lift you up

The FC Mar/Apr 2012 | 23

in their hands, so that you will not strike your foot against a stone.” Jesus answered him, “It is also written: Do not put the Lord your God to the test.” Again, the devil took Him to a very high mountain and showed Him all the kingdoms of the world and their splendor. “All of this I will give you,” he said, “if you will bow down and worship me.” Jesus said to him, “Away from me, Satan! For it is written: Worship the Lord your God, and serve Him only.” Then the devil left Him, and the angels came and attended Him.

sword of the spirit, which is the Word of God.” I command the warriors to take their positions and stand firm as they engage their core with the belt of truth around their waist. Where there is truth, nothing can be hidden, so we examine ourselves to make sure there is nothing hidden in secret to be used against us.

We know secret sins are Satan’s fertile breeding ground, and with this knowledge we must confess our sins and remove any opportunity for mistakes on the battlefield. We each take the sword of the “When we wield the Word, spirit, our heavy weight, in our left hand like Jesus did, Satan has no and lower ourselves down in the squat control over us.” position. With force and a heavy inhale we swing our weight back as far as the arm will allow us to maintain our posiWhen we wield the Word, like Jesus did, tion. Satan has no control over us. When we swing the sword of the spirit, the heavy Ready for battle we stand up, exhale weight, we carve up complacency and cut forcefully, and swing the sword forward. the bindings of Satan. When we march Strong and steady I now command them onto the battlefield knowing Jesus’ blood to let go of the sword, (weight) and launch has already made us victorious, we ac- it in front of them. Being quickened in our quire the power and authority necessary spirit, we grab the sword of the spirit with to ward off the enemy. When we pray and our right hand and lower ourselves back stick to the Word of God in battle, and not down into a squat while continuing this our personal opinions, we are victorious. warring in the spirit for two minutes. Knowing and hearing this on the battlefield really gets my blood pumping for the Too soon the hour of training is over and next warrior exercise! we must each go our separate ways. But we leave empowered, Ephesians 6:14-17 describes the fashion as victorious warriors, fit for battle: “Stand firm then, with the armed with the sword belt of truth buckled around your waist, of the spirit and the with the breastplate of righteousness in Word of God. † place, and with your feet fitted with the readiness that comes from the gospel of peace. In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. Take the helmet of salvation and the 24 | The FC Mar/Apr 2012

Fitness and Faith?

ixty-five percent of Americans are over weight. Seventy-five percent of Americans are Christians. Let’s just tell it like it is, there are a lot of overweight, unhealthy Christians, people who may exercise their faith, but don’t exercise their bodies. But Alisa Keeton, a lifelong Phoenix resident, combines her passions for fitness and faith in the revolutionary movement of Revelation Fitness. Come to Living Streams Church at 7000 N. Central Avenue in Phoenix and you’ll find a group of smiling faces wiping the sweat off their brow during an intense workout meets worship experience.

a fee, but rather on a donation basis. It is an ideal tool to manage the stress and weight gain of the holiday season while keeping the focus on what the season is supposed to be about. Alisa Keeton has released two transformational Christian fitness DVDs:

Revelation Fitness 20/15/10 is a total body workout featuring 20 minutes of cardio, 15 minutes of resis- Revelation Wellness is a *501c3 non-profit mintance training and a 10 minute deep istry devoted to helping people live healthy and whole lives in Christ by providing donation stretch.

based community fitness classes, health and wholeness programs, teacher training programs H.I.I.T - High Intensity Interval Train- and faith focused adventure outings. Founder ing, for maximum weight loss and/or car- Alisa Keeton is a leading certified fitness profes“Revelation Fitness is the perfect fit for diovascular, muscular endurance and sional with more than 20 years of experience.

the person who is looking to get more out of their workouts than just sore muscles,” says Alisa Keeton, Founder of Revelation Wellness and the fitness ministry which serves more than 250 Phoenix men and women, “Our classes are cutting edge fitness infused with a spirit of freedom, perseverance and contagious fun.” “Not only are the Revelation Fitness classes an extreme workout, they are a transformational work-in,” says student Stephanie Moors, “and Alisa, she is like Jillian Michaels–jacked up on Jesus.”

health gains. You'll rock a series of high Alisa lives in Phoenix, AZ with her husband and intensity movements followed by short two children. recovery intervals. Please visit us at www.RevelationWellness.org

View a sample of the DVDs at: http://www.youtube.com/watch?v=Lcxz kacthke Warning: These are no "tap your toes church lady” DVDs, these are intense - serious work outs enriched by the truth of working in.

Revelation Fitness, which is open to anyone of any faith or none, operates without © The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Publishing. www.fitchristian.com

The FC Mar/Apr 2012 | 25

empo Karate, also known as Kenpo, is one of the most popular forms of Karate that was developed in the West. The word kempo means law of the fist, and this form of martial arts has long been regarded as a combination art for the fact that it involves the use of hard fist (Karate Do), soft fist (Ju Jitsu) and weapons (Kobudo).

vital point attacks or the Kyusho Jitsu. Both of these sparring techniques are highly considered as they help the students develop their skills by allowing them to practice with a variety of threatening situations. The basic self defense techniques involve defense against grabs, pushes, punches, holds, kicks, and weapon defenses.

On the most basic, Kempo Karate teaches sparring and sparring drills for one particular purpose to help the students learn and understand the fundamental movements as well as the application of the kicking and punching combinations. This is actually where the Kempo Karate sparring techniques come in.

combination techniques come in, such as The vital points Kempo Karate sparring the front thrust kick, spinning heel kick, techniques are basically considered as the shoulder throw, off balance, roundhouse most striking and sophisticated tech- kick, triple jumping crescent kick, etc. niques in the martial arts. They are properly used against selected anatomical Finally, Kempo Karate sparring teaches points of the nervous as well as the circu- the students how to use weapons. As far latory systems. Note that it is also these as I know, this is strongly considered in vital points techniques that will temporar- every Kempo training to increase the stuily disable an opponent beyond his capa- dents understanding of self defense. So it bility to retaliate. As what most experts is usual that defense techniques against say, in this kind of self defense technique, knives and clubs are taught from the yellow belt and up. The so-called empty the key is precision, not strength. hand sparring techniques such as the basAs the students progress in learning the sai, tomari seisan, sai, kama, nunchaku self defense techniques of Kempo Karate and others are also introduced here. Note sparring, they will be taught with the that both the defense against and use of forms and katas, or the higher level of weapons techniques of Kempo round out Kempo Karate sparring techniques. the students training to the first degree These techniques are considered to help black belt, known as shodan. the students develop a sense of selfawareness and self-expression. As such, T. J. Madigan has been established in online business since 1998 and is director of a number of successful the movements involved in this level alonline projects. For more information on sport related low the students to develop their reflexes topics you can view a selection of sport related articles as well as timing in a controlled environ- at Articles.net.au - your source for free Articles, Informent while engaging in a sports activity. mation and Website Content. This is basically where the advanced and Article Source: http://physicalfitnessarticles.net

Well, the sparring techniques can be classified according to the intent of the training. As I’ve mentioned earlier, it is a combination art. It is often used primarily for self defense, self control and for protection from weapons. However, unlike the other forms of martial arts, the Kempo Karate style diverges from traditional Karate in several important respects. With this fact, the students who want to learn the sparring techniques are highly encouraged to change and adapt the old and modern sparring techniques. There are two major techniques involved in Kempo Karate sparring for self defense. The first is the so-called Tuite or grab hand techniques, and the other is the 26 | The FC Mar/Apr 2012

Interestingly, the Lord directed this new In the World, But Not of It Joseph to be sheltered in the same place where the first Joseph delivered the chil- And it came to pass in those days, when Moses was grown, that he went out unto dren of Israel: his brethren, and looked on their burAnd when they were departed, behold, the dens: and he spied an Egyptian smiting angel of the Lord appeareth to Joseph in an Hebrew, one of his brethren. And he a dream, saying, Arise, and take the looked this way and that way, and when young child and his mother, and flee into he saw that there was no man, he slew the Egypt, and be thou there until I bring thee Egyptian, and hid him in the sand. Exoword: for Herod will seek the young child dus 2:11-12 to destroy him. Matt 2:13 David Luther finds inspiration to manage diet, training, and daily trials in the great examples he interviews for The FC’s “Spotlight” and in the scriptures. His Bible studies are an inspiring and in-depth look in the Word. Join him as he walk through the Word. You may contact David at diluther@cox.net.

A Priest Is Born Read Exodus 2:1-4

Moses had a sense of justice, but not of Godly direction. He reacted in the carnal way to injustice, instead of the spiritual way. He had a form of godliness, but was unaware of the power of God at this time.

Moses was trusted to the waters, and to the care of the Living God. His family The Exodus Exile ealousy is always a danger. Ever was destined to remain a part of his life Sin has a price, and Moses was a consince Cain was told that he had sin at though. demned man. He fled as a common crimhis door, man has looked for a way to inal to a distant place. blame his brother. Egypt couldn’t bear to Reunion see Israel become blessed and prosperous. They felt threatened, and employed God delivered him into the house of Roy- Read Exodus 2:15-19 alty, even as he had Joseph. Again evil oppression. was being used to produce a good thing. He still had a sense of justice, and sought to help others. His wisdom would come to Read Exodus 1:8-14 him soon. Read Exodus 2:5-9

Male Children To Be Slain

God arranged for his mother to be his To diminish the strength of Israel, the nurse. Miriam just happened to be there to Egyptians sought to slay their male chil- arrange this reunion. dren. One was able to escape when his mother intervened for him. God blessed A Prince of Egypt her faith. And the child grew, and she brought him Many years later, the same tactic was unto Pharaoh’s daughter, and he became tried to prevent the birth of the Messiah: her son. And she called his name Moses: and she said, Because I drew him out of Then Herod, when he saw that he was the water. Exodus 2:10 mocked of the wise men, was exceeding wroth, and sent forth, and slew all the Moses was raised as a son of royalty, and children that were in Bethlehem, and in learned all the ways of this great nation. all the coasts thereof, from two years old He seems to be aware of his Hebrew and under, according to the time which he roots, as he was nursed by his own mother. had diligently inquired of the wise men. Matt 2:16

The Winds of Change Although Moses was far away, his life would take him back to his people soon. And it came to pass in process of time, that the king of Egypt died: and the children of Israel sighed by reason of the bondage, and they cried, and their cry came up unto God by reason of the bondage. And God heard their groaning, and God remembered his covenant with Abraham, with Isaac, and with Jacob. And God looked upon the children of Israel, and God had respect unto them. Exodus 2:23-25 †

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Pastor’s Pulpit Pastor Ernie DeLoach Pastor DeLoach served as pastor for nearly 20 years at Glad Tidings Community Church in Key West, Florida and nearly 25 years as a missionary in the Bahamas. Now retired from full time pastoring, DeLoach is blessed with the opportunity of helping young couples start their lives together in marriage by performing weddings in beautiful Key West! He is active in ministry as the director of Kingdom Keys Ministries International and is also a licensed Life Coach and a member of the American Association of Christian Counselors.

aster! The time of year that evokes deep passion in the lives of those of us who embrace the Christian faith. I must tell you that Easter and spring are my absolute favorite times of the year. It’s about life and love, tragedy and triumph! Depending on where you live, you made it through the cold winter months–the dismal gray days and frigid nights. Then one morning, you were awakened to the chirping of a beautiful bird on your windowsill. Upon further investigation you discover the scraggy, old, barren tree limbs that scratched your windowpanes are now clothed in little green buds. Life is returning!

That love was not for his disciples alone, but also for you and me. Maybe you are like the disciples were– feeling alone, helpless and unloved. Look–triumph is soaring! Along with the budding of the trees and flowers, the love of our risen Savior, Jesus of Nazareth, is reaching into every nook and cranny of this globe. And to all who will embrace that love–life, resurrection and triumph will follow you to the ultimate victory! In the Holy Scriptures, Matthew’s account of the events leading up to “Easter” show us that his disciples, who were among those who received Jesus’ love and life, were a rather motley crew. So wherever you find yourself–whether you are a lovely young lady or a handsome man who has never really done anything terrible, or a man or woman who has sunk to such debauchery that you are sure even God himself would shun you–there is good news! Easter’s life, love and triumph are for you! Simply invite Him to be the Lord of your life.

From the Editor: This opinion column highlights different pastors from all denominations and walks of life from around the world. If you are a pastor/evangelist who like a chance to preach from the “Pastor’s Pulpit,” please contact the editor.

Getting married in Key West? You can reach Pastor Ernie at www.erniedeloach.com

Jesus’ disciples had struggled through the dark days of the trials, the scourging and crucifixion of the One they loved. They felt lost and rejected, hopeless and alone. They were witnesses to the ultimate love and the ultimate sacrifice, but at that time they could not fathom the depths of its meaning. However, on the third day after the crucifixion, love burst forth in the resurrection of their Savior, Jesus Christ! Embrace the Savior, Jesus Christ, today and live! † 28 | The FC Mar/Apr 2012

Exercise Your Fruit 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. “Now we look inside, and what we see is that anyone united with the Messiah gets a fresh start, is created new. The old life is gone; a new life burgeons! Look at it!” 2 Corinthians 5:17 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: “Therefore if any man be in Christ, he is a new creation: old things are passed away; behold, all things are become new.” 2 Corinthians 5:17 NKJV. Angela J. Willard Perez is a mother of five who has learned through the years that she just cannot get through one day without God and prayer. She is the author of several articles and books including the books Christian Prayer Journal & Praise Report and Zack Attack!. She is also the publisher and editor of The Fit Christian magazine.

Fruit of the Spirit (Galatians 5:22-23) to help us along our way and the Holy Spirit to give us the strength and power we need, very year when Easter rolls around because we just cannot do it alone. it reminds me of new beginnings. When Christ took our sins upon But we need to use those tools in order for himself, was crucified, then rose from the them to work for us. Those tools–our new dead, He went through it all in order for us abilities gifted to us by the Living God–like to have the opportunity to enjoy a new muscles, need to be exercised–used on a beginning. When we accept Christ as our regular basis–in order for them to get stronSavior, we start anew. Our sins are forgive, ger in our lives. Exercising faith builds our old, sinful self is past–dead–and the more faith, exercising self-control builds more self-control, etc. By exercising our new has come. fruit, we don’t need to wallow in our muddy But what do we do with that opportunity? If lives, we can walk in righteousness because you’re like me, it took years to get it in your through Christ we are righteous! spirit that you are a new creation in Christ and need to act like one. Maybe if you are And we need to invoke the Holy Spirit of like I was, you wallowed around in your God into our lives in order to access that sinful lifestyle like a pig in his mud, not strength and power–without it, we are left to realizing that you don’t have to live like that struggle on our own, and that is not what anymore. God has given us the tools we God intended for us. He gave us power need to live a righteous life. He gave us the because He wants us to be powerful! He

gave us strength so we can be strong! (And I will ask the Father, and he will give you another advocate to help you and be with you forever— the Spirit of truth…. John 14:16-17a NIV) If you have accepted Christ as your Savior, you have been blessed with a new beginning. If you are still wallowing in your sinful life, it’s time to get out of your mud and choose to live the righteous life that God has called you to live–He didn’t save you for nothing! He has great work planned for you! Exercise your fruit, use your tools, and invoke the Holy Spirit into your life and start living a righteous, victorious life today! † For more information on invoking God’s Holy Spirit read “How to Receive the Baptism of the Holy Spirit” at http://www.bibleknowledge.com/baptism-of-the-holy-spirit/

Are you a new creation in Christ?

What is this scripture saying to you?

Are you exercising your Fruit of the Spirit?

Send your comments to editor@fitchristian.com

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